Drink this type of milk to keep you and the planet healthy

植物奶，守护您和地球的健康

When it comes to which milk is better for the planet — dairy or plant-based — environmentalists will say there’s no dispute: Milk made from plants wins every time.

当谈论到动物奶和植物奶到底哪种更有利于保护地球环境时，环保主义者会毫不犹豫地选择植物奶。

Advances in top dairy-producing countries such as China, Italy, New Zealand and the United States have dramatically increased modern milk output per cow — one US cow now makes four times as much milk as a cow in India — while lowering the animal’s environmental impact. There’s even a cow in Wisconsin, named Selz-Pralle Aftershock 3918, which holds the world record for milk production by a Holstein: 78,170 pounds of milk in 365 days.

在中国、意大利、新西兰和美国等一些顶尖乳制品生产国家，现代生产技术的进步使得奶牛的产奶量大幅提高，一头美国奶牛的产奶量是印度奶牛的四倍。在美国威斯康星州的Selz-Pralle农场, 一头名为余震3918 ( Aftershock 3918) 的奶牛1年内产奶78,170磅（约35457.32公斤），至今仍保持着荷斯坦奶牛产奶的世界纪录。较高的产奶量能够大大降低动物活动对环境造成的影响。

Yet worldwide demands on natural resources to feed and water dairy cows remain enormous, according to a widely quoted 2018 meta-analysis of studies on the issue.

然而在2018年，一项被广泛引用的关于乳制品产业如何影响环境的荟萃分析发现，喂养奶牛所需食物和水资源需求量过大，仍然是全世界普遍存在的问题。

The dairy industry uses approximately 10 times as much land and two to 20 times as much water as soy, oat, almond or rice milk production, according to an analysis of the 2018 study by the nonprofit Global Change Data Lab and the University of Oxford in the United Kingdom.

2018年，非营利组织全球变化数据实验室和英国牛津大学的一项研究报告显示，乳制品产业占用的土地面积约为豆奶、燕麦奶、杏仁奶和米奶产业的10倍，用水量则是它们的2至20倍。

Dairy also creates about three times as many greenhouse gas emissions, the analysis found. Burps and poo from ruminating animals such as cattle, sheep and goats generate methane, a greenhouse gas 80 times more powerful than carbon dioxide in warming the planet in the span of 20 years, the UN Environment Programme said.

该项研究还发现，生产动物奶排放的温室气体是植物奶的三倍。根据联合国环境规划署的信息，牛、绵羊和山羊等反刍动物打嗝和排便过程中会产生甲烷，甲烷是一种温室气体，其在20年内使地球变暖的能力是二氧化碳的80倍。

Best plant-based milk

谁是最佳植物奶

The market for plant-based milk is exploding.

植物奶市场正在经历爆炸性增长。

Impact on environment: Science hasn’t looked yet at the environmental impact of each new entry into the alt-milk market, but you can measure rice milk against soy, almond and oat.

环境影响：目前，科学界还没有对每一种新款植物奶对环境造成的影响展开研究，在这里我们先讨论米奶、豆奶、杏仁奶和燕麦奶，其他植物奶的数据可以以此为参考。

The winner? According to the Global Change Data Lab analysis, it depends. Rice has the lowest impact on land use, almond has the lowest impact on greenhouse emissions, and soy has the lowest impact on freshwater use and eutrophication, which is contamination of a body of water with nutrients that cause excessive plant and algae growth. Oat milks fall somewhere in the middle.

那么到底哪款奶才是最佳的植物奶呢？全球变化数据实验室认为这要视情况而定。分析结果显示，米奶产业占用最少的土地，杏仁奶产业排放最少的温室气体，而豆奶产业对淡水资源的需求量最少，让水体富营养化的情况也最少——这是一种由于水体中存在过多的营养物质而导致水中植物和藻类过度生长的现象。燕麦奶的指标处于所有植物奶的平均水平。

Calcium: Dairy is the winner here, but plant milk manufacturers have solved that problem by adding calcium to bring their milks to at least 300 milligrams, which is the level of calcium in dairy.

钙：虽然动物奶的钙含量往往远超植物奶，但是制造商已经将植物奶的钙含量提高到至少300毫克，使其达到动物奶的钙含量水平，这一问题不必过多担心。

Protein: Soy and milk made from peas, for example, have as much protein as dairy — about 8 grams of protein in every 8-ounce glass. Other legumes-based milks are good choices, too.

蛋白质：以由豌豆奶为例，每8盎司的豌豆奶中大约含有8克蛋白质，这已经达到了动物奶的蛋白质含量标准。其他豆类奶的蛋白质含量与它相当，也都是不错的选择。

Coconut and rice milk, however, have piddling levels of protein, almond milk has less than a gram of protein a serving, and oat milks range between 1 and 3 grams per serving.

不过，椰奶和米奶中的蛋白质含量较低。每8盎司杏仁奶的蛋白质含量少于1克，每份燕麦奶的蛋白质含量也仅在1至3克之间。

Fat, sodium and cholesterol: Compared to dietary cholesterol in whole dairy, most plant milks are good choices — plant foods never have dietary cholesterol. Sodium levels are relatively equal between plant milks and dairy at about 100 milligrams of sodium. Saturated fats are low, with the exception of coconut milk, a tropical plant that generally has high levels.

脂肪、钠和胆固醇：全脂动物奶的膳食胆固醇含量较高，而植物奶中不含任何膳食胆固醇。大多数植物奶都是不错的选择。植物奶和动物奶的钠含量相当，约为100毫克。除椰奶外，其他植物奶的饱和脂肪含量都很低，椰子属于热带植物，饱和脂肪含量普遍很高。

Vitamins A, D and B12: The only reason that dairy is a good source of vitamins A and D is that it’s fortified with those vitamins when manufactured. Plant milks have done the same.

维生素A、D和B12：动物奶的生产过程有助于维生素A和D的增强，因此这两类维生素在动物奶中的含量十分富足。制造商在生产植物奶时参考了动物奶的生产原理，提高了它们的含量。

Vitamin B12 does occur naturally in dairy in very small amounts, as cows get the vitamin from bacteria on the grass they graze. Some plant milks are fortified with B12, but not all. To tell, you can look on the label for cobalamin, the technical name.

虽然动物奶天然含有维生素B12，但含量少之又少，奶牛往往要通过食草才能获得更多的维生素B12。某些植物奶通过生产技术增加了维生素B12的含量。你可以看产品标签上的钴胺素（维生素B12专业名称）含量。

Additive sweeteners: Dairy has its own built-in sweetner, lactose, the sugar that many people find upsets their stomach.

甜味添加剂：动物奶中含有天然的甜化剂，即乳糖，很多人群因为乳糖不耐症而肠胃不适。

Plant milks have no such advantage, and this is where nutrition can stumble. In general, original versions of almond, soy and coconut milks all have added cane sugar to bring them up to the sweetness level of dairy. Vanilla options have even more added sugars, with chocolate the most. However, many alt-milk brands do offer an unsweetened version.

植物奶中没有天然乳糖，所以营养可能会有所缺失。通常来说，原味杏仁奶、豆奶和椰奶中都会添加蔗糖，使其达到牛奶的甜度。香草味奶的蔗糖含量更高，巧克力味奶最多。不过，许多新款植物奶中不含任何添加糖。

plant-based milk 植物奶

environmentalist / ɪnˌvaɪrənˈmentəlɪst / 

n. 环保主义者

dairy-producing countries 乳制品生产国家

nonprofit / ˌnɒnˈprɒfɪt / n. 非营利组织

methane / ˈmiːθeɪn / n. 甲烷

greenhouse emissions 温室气体排放

eutrophication / ˌjuːtrəfɪˈkeɪʃn / n. 富营养化

algae / ˈældʒiː / n. 水藻，海藻

calcium / ˈkælsiəm / n. 钙

legume / ˈleɡjuːm/ n. 豆类；豆科植物

piddling / ˈpɪd(ə)lɪŋ / adj. 琐屑的；不重要的

sodium / ˈsəʊdiəm / n. 钠

cholesterol / kəˈlestərɒl / n. 胆固醇

dietary cholesterol 膳食胆固醇

tropical plant 热带植物

built-in adj. 内置的

sweetner n. 甜化剂

lactose / ˈlæktəʊs / n. 乳糖

英翻中可适当给译文加上一些范畴词，范畴词虽然没有实际含义，但是能让译文读起来更通顺，避免头重脚轻。

译者：应用型笔译班学员 Iris

审校：Jennifer

英文来源：CNN

*对应译文由译介翻译团队完成，仅供参考，不当之处欢迎大家在评论区讨论！转载请注明来源！

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