Dairy is an important part of our diet and help us to look radiant and healthy. Learn the facts about dairy and how to incorporate it into your daily diet with ease.

乳品是我們日常飲食的重要部分，還有助于美容和健康。請了解了解有關乳品以及如何輕而易舉地將乳品納入你每天飲食當中的幾件事。

Now, more than ever, we are being educated as to ways we can improve our lifestyles and general health. There have been huge campaigns to advertise the benefits of eating five portions of fruit and vegetables a day as well as the importance of eating dairy products – and it is this that it very important when it comes to looking good.

如今，我們史無前例地受到有關如何才能改善生活方式及提高總體健康水平的教育。宣傳每天吃五份水果和蔬菜的好處，還有宣傳食用乳制品重要性的廣告鋪天蓋地而來，而當涉及外表時，這才是很重要的。

It is advised that we include three portions of dairy each day. This may sound a lot but it is easy to include each and every day. One portion is the equivalent of half a pint of milk or a small pot of yoghurt (150ml) or 30g of cheese.

建議我們每天吃三份乳品。這聽起來有些多，但是，每天都吃，這是容易辦到的。一份乳品相當于半品脫牛奶或半罐酸酪(150ml)或30克干酪。

So what are the benefits to including these products in your diet? Well, firstly, consuming your three portions of dairy each day provides your body with the much-needed calcium that it needs for healthy bones and teeth. Calcium cannot be made by the body and so, it is vital that it is included in what we eat. Secondly, dairy products such as milk, cheese and yoghurt all include zinc, copper, riboflavin (Vitamin B), Vitamin A and essential amino acids. These help to keep your skin, nails and hair healthy and provide a noticeable difference in radiance.

那么將這些食品納入日常飲食有什么好處呢？嗯，第一，每天吃進三份乳品給身體提供了骨胳和牙齒健康所急需的鈣。鈣不能由身體制造，因此，我們所吃的食物中含有鈣，這點是非常重要的。第二，象牛奶、干酷以及酸酪之類的乳制品，都含有鋅、銅、核黃素（維生素B）、維生素A以及身體必需的氨基酸。這些東西有助于保持皮膚、指甲及頭發的健康，并使你容光煥發。

It is a fact that a massive 75% of young girls do not consume enough dairy and, subsequently, they do not get enough calcium and essential minerals into their system. This may be due to a lack of knowledge as it has always been reported that dairy is fatty and can cause you to put on weight. In actual fact, eating the required amounts of dairy can help to sustain a healthy wait. It has also been researched and proven that people who consume enough dairy put on far less weight than those who do not eat sufficient dairy products. And do not be at all mislead when it comes to whole milk: it is only 4% fat as opposed to the widely believed 50%.

75%以上的少女末攝入足夠的乳品，因而機體未得到足夠的鈣和必需的礦物質，這是一個不爭的事實。這也許是認識不足的緣故，因為乳品使人肥胖并導致體重增加的報導已司空見慣。實際上，吃進所需量的乳品有助于保持健康的外表。研究證實，乳品食用足夠者比食用不足者體重增加少得多。當談到全脂牛奶時，請不要被誤導。全脂牛奶僅含有4% 的脂肪而不是普遍認為的50%。

With such hectic schedules and demands on our time, it can often be difficult to think of ways to get these three portions into our day. At any age – as teenaged girls or as working women – we have fast-paced lives, and commitments and responsibilities that often make even eating properly a chore. So why not check out our recommended foods and see if you can incorporate them into your diet? All of them are quick and simple and will ensure you meet your daily requirements. It is also easy to add a portion or fruit or veg to each one, helping you meet your ‘five a day’ requirements. If you replace your usual snacks with these great-tasting ones, you will also reduce your fat intake for the day – another added bonus!

由于緊張的工作日程和對時間的需要，想出好辦法讓這三份乳品進入生活的每一天是不容易的。無論花季少女，還是勞動婦女，我們都過著快節奏的生活，責任和義務搞得人連合理地吃飯都成為一件難事。所以，核對一下我們推薦的食物，看看能否將其并入你的飲食當中。這些食物快捷方便，并一定能滿足你日常需要。如果你用這些美味可口的食物替代你的日常小吃，還能減少當天的脂肪攝入，這是又一個額外的獎勵。

Our Recommended Snacks

Strawberry smoothie

Baked potato with cheese and ham

Quiche

Cheese on toast with tomatoes

Cheese and ham omelette

Hot chocolate with whipped cream and marshmallows

Bio yoghurt and fresh fruit

我們推薦的小吃：

草莓優酪乳

火腿計司烤薯

乳蛋餅

土司西紅柿加干酪

干酪火腿煎蛋

熱巧克力摜奶油加果味糖

You can buy any of these things from major supermarkets and so, there are no excuses for having an unhealthy lifestyle! But try to go for the low-fat options and this will help your body even more.

這些東西都能從主要超市買到。因此，你沒有理由固守著不健康的生活方式。嘗試選擇低脂肪食物，對你的身體幫助更大。

Remember: consuming adequate dairy products will see you looking – and feeling – much more healthy. And your bones, teeth, hair, nails and skin will thank you for it!

牢記：消費充足的乳制品會使你看起來并使你感覺到更健康。而你的骨胳、牙齒、頭發、指甲和皮膚會因此感謝你的。