牛奶是白色毒藥，還是健康飲品？：英語精讀講義

Over the last decade, 片語搭配

在過去的十年裡，

milk has become a bit controversial. 語氣意圖

牛奶變得有些爭議。

Some people say it's a necessary and nutritious food

有些人說它是必要且營養豐富的食物，

vital for healthy bones,

對骨骼健康至關重要，

but others say it can cause cancer

但其他人說它會致癌，

and lead to an early death. 片語搭配

並導致早逝。

So,

那麼，

who's right?

誰是對的？

And why are we drinking it anyway?

還有，我們到底為什麼要喝牛奶呢？

Milk is the basis of every mammal's diet after birth

牛奶是所有哺乳動物出生後的基礎食物，

when our digestive systems are immature and small.

因為那時我們的消化系統還不成熟且很小。

Basically,

基本上，

it's power food to kickstart our bodies 慣用語

它是一種能夠啟動我們身體的能量食物，

and help us grow.

幫助我們成長。

Milk is rich in fat,

牛奶富含脂肪、

vitamins,

維生素、

minerals,

礦物質，

and milk sugar,

以及奶糖，

lactose.

即乳糖。

On top of that, 表達脈絡

除此之外，

for a while after birth,

在出生後的一段時間裡，

it also contains antibodies and proteins

它還含有抗體和蛋白質，

that protect us from infections

保護我們免受感染，

and regulate our immune system.

並調節我們的免疫系統。

But it's a lot of effort for mothers to produce. 文法

但這對母親來說是很大的消耗。

Eventually,

最終，

humans stop drinking mother's milk

人類會停止喝母乳，

and transition to the diet of their parents. 片語搭配

並過渡到他們父母的飲食。

This is how it's been for thousands of years.

幾千年來一直如此。

Until about 11,000 years ago,

直到大約1.1萬年前，

when our ancestors settled down in the first agricultural communities. 片語動詞

當我們的祖先在最早的農業聚落定居下來。

Soon,

很快，

they domesticated the first dairy animals,

他們馴化了第一批產奶動物，

goats,

山羊、

sheep,

綿羊、

and cattle.

和牛。

They found that dairy animals are able to eat useless and abundant stuff

他們發現產奶動物能吃掉無用且多餘的東西，

and turn it into nutritious and tasty food. 片語動詞

並將其轉化為營養美味的食物。

This made a huge difference in terms of survival, 片語搭配

這在生存方面帶來了巨大的改變，

especially in hard times.

尤其是在艱難時期。

So,

因此，

groups that had milk available

擁有牛奶的群體

had an evolutionary advantage. 片語搭配

就有了演化上的優勢。

And through natural selection,

而透過天擇，

it changed the genes of communities

它改變了那些

who consumed a lot of it.

大量飲用牛奶的群體的基因。

This adaptation has to do with a specialized enzyme, 片語搭配

這種適應性與一種特殊的酵素有關，

lactase.

即乳糖酶。

Babies have a lot of it in their system,

嬰兒體內有大量的乳糖酶，

so they can break down the milk sugar lactose 片語動詞

所以他們能分解奶糖（即乳糖）

and digest milk easily.

並輕鬆消化牛奶。

But the older we grow, 文法

但隨著我們長大，

the fewer lactase enzymes our body produces.

身體產生的乳糖酶越來越少。

Worldwide,

在世界範圍內，

about 65% of the population

大約65%的人口

do not have the enzyme after infancy,

在嬰兒期後就不再有這種酵素，

which means they are not able to digest more than about 150 ml each day.

這意味著他們每天最多只能消化約150毫升的牛奶。

This lactose intolerance is not spread evenly around the world, 片語搭配

然而，這種乳糖不耐症在世界各地的分佈並不均勻，

though.

不過。

In some East Asian communities,

例如，在一些東亞社群，

for example,

例如，

it's up to 90%.

這個比例高達90%。

In Northern Europe and North America,

在北歐和北美，

the rates are the lowest overall.

總體比例是最低的。

There are probably a few reasons for this uneven distribution.

這種不均勻的分佈可能有幾個原因。

The trait was first introduced by random mutation,

這種特徵最初是由隨機突變引入的，

which happened independently of each other in a few populations. 片語搭配

這些突變在幾個族群中各自獨立發生。

The fact that farming replaced hunting and gathering more and more

農業越來越多地取代狩獵和採集這一事實，

created natural selection pressure.

帶來了天擇的壓力。

People who were able to digest lactose

能夠消化乳糖的人

had more foods at hand, 慣用語

手邊有更多的食物，

which was an advantage.

這是一個優勢。

The migration of dairy farmers to the north

酪農向北方的遷徙

then spread it further,

隨後進一步傳播了這種特徵，

which probably pushed back populations 片語動詞

這可能排擠了那裡

there that didn't have the trait.

沒有這種特徵的族群。

Okay,

好吧，

but if milk has been a valuable part of our diet for thousands of years,

但如果數千年來牛奶一直是我們飲食中重要的一部分，

why is it so controversial?

為什麼它會如此具有爭議呢？

There are a number of claims regarding the negative and positive health effects of milk. 片語搭配

關於牛奶對健康的負面和正面影響，有許多說法。

The negative ones cover a wide variety.

負面影響種類繁多。

From brittle bones to cancer and cardiovascular diseases

從骨質脆弱到癌症和心血管疾病，

to intolerance and allergies.

再到不耐症和過敏。

So,

那麼，

how do they hold up? 片語動詞

這些說法站得住腳嗎？

Some older studies found a connection between milk and a high risk of breast,

一些早期的研究發現牛奶與乳癌高風險之間存在聯繫，

colon,

大腸癌，

and prostate cancer.

和前列腺癌。

But meta-analyses found no impact on your cancer risk. 用詞

但統合分析發現對你的罹癌風險沒有影響。

On the contrary, 表達脈絡

相反，

the calcium in milk might even have a protective effect against colon cancer.

牛奶中的鈣可能甚至對大腸癌有保護作用。

Although this could be calcium in general,

儘管這可能是一般意義上的鈣的作用，

it's not clear milk plays a role in this effect. 片語搭配

目前尚不清楚牛奶是否在這種效應中發揮了作用。

Only studies on prostate cancer showed an increased risk for people who consumed more than 1 and 1/4 L of milk a day.

只有關於前列腺癌的研究顯示，每天飲用超過1.25公升牛奶的人風險會增加。

But again,

但同樣，

the association is inconsistent 用詞

這種關聯是不一致的，

and other studies don't find any effects.

其他研究也沒有發現任何影響。

We discuss these studies in more detail in our sources document.

我們在我們的來源文件中更詳細地討論了這些研究。

All in all, 表達脈絡

總而言之，

the research seems to show that if you drink between 100 to 250 ml of milk per day,

研究似乎表明，如果你每天喝100到250毫升的牛奶，

cancer is not a concern.

癌症不是一個問題。

Similarly,

同樣，

meta-analyses could not find any impact from milk or dairy products on your risk of heart disease,

統合分析未能發現牛奶或乳製品對你的心臟病風險有任何影響，

stroke,

中風，

or your total mortality.

或是你的總死亡率。

Some studies even suggested that high blood pressure might be rarer in people who eat a lot of dairy,

一些研究甚至表明，吃大量乳製品的人可能更少患高血壓，

although the evidence is not strong enough to claim this with confidence. 片語搭配

儘管證據還不足以讓我們有信心地斷言這一點。

The case gets more complicated, 表達脈絡

不過，情況變得更加複雜，

though,

然而，

when we look at bones.

當我們關注骨骼時。

A number of studies found neither positive nor negative effects for adults.

許多研究發現對成年人既沒有正面影響也沒有負面影響。

What most people worry most about,

不過，大多數人最擔心的，

though,

還是，

are harmful amounts of pesticides,

是農藥、

antibiotics,

抗生素、

or hormones.

或荷爾蒙的有害含量。

There are hormones in milk,

牛奶中確實含有荷爾蒙，

but only in very low concentrations.

但濃度非常低。

For example,

例如，

to get the same amount of hormones as from the pill,

要獲得與避孕藥相同量的荷爾蒙，

you'd need to drink about 5,000 L of milk,

你需要喝大約5000公升牛奶，

and even if you did, 文法

即使你真的喝了，

most hormones would be destroyed by your digestive system

大多數荷爾蒙也會被你的消化系統破壞，

before they could affect you,

在它們能影響你之前，

which is the reason why so much medication is coated, 文法

這也就是為什麼很多藥物都有一層包衣，

to protect it from our digestion.

以保護它們不受我們消化的影響。

For pesticides and antibiotics,

至於農藥和抗生素，

there are regulations in most parts of the world

世界上大部分地區都有相關規定，

that only allow completely harmless amounts.

只允許完全無害的含量存在。

Milk that surpasses these thresholds is not allowed to go on the shelf. 講解

超過這些閾值的牛奶是不允許上架的。

So,

所以，

there's nothing in particular to worry about. 語氣意圖

沒有什麼特別需要擔心的。

Besides allergies and those suffering from lactose intolerances,

除了過敏和乳糖不耐症患者，

the best known negative effects of milk are probably acne and general discomfort after drinking milk or eating dairy products.

牛奶最著名的負面影響可能是喝牛奶或吃乳製品後的青春痘和全身不適。

And here,

而在這方面，

the effects are very real.

影響是非常真實的。

For example,

例如，

skimmed milk has been found to statistically increase the rate of acne by 24%. 文法

統計發現脫脂牛奶使青春痘發生率增加了24%。

Allergies against milk products are especially prevalent among children,

對乳製品過敏在兒童中尤為普遍，

with one in 18 kids in Germany suffering from them. 文法

在德國每18個孩子中就有一個患有這種過敏。

In general,

總的來說，

these allergies tend to get better or disappear as they grow older, 文法

這些過敏往往會隨著年齡的增長而好轉或消失，

though.

不過。

Okay,

好的，

is milk healthy,

那麼牛奶健康嗎，

then?

到底？

Milk,

牛奶，

no matter if it comes from mothers, 文法

無論它是來自母親、

cows,

乳牛、

sheep,

綿羊、

goats,

山羊、

or camels,

還是駱駝，

is a nutrient-dense food. 用詞

都是一種營養密集的食物。

It contains all necessary macronutrients

它包含了所有必需的巨量營養素，

and many micronutrients.

以及許多微量營養素。

Especially in regions where people struggle to get enough calories,

尤其是在人們難以獲得足夠熱量的地區，

milk can contribute to a healthy life and lower child mortality.

牛奶有助於健康生活並降低兒童死亡率。

For those living in the developed world,

對於生活在已開發國家的人來說，

in general,

總的來說，

milk is not harmful if you are not allergic or intolerant to it.

如果你對牛奶不過敏或不耐受，它就是無害的。

Especially for children,

特別是對於兒童來說，

it's a good way to get large amounts of calcium,

它是獲取大量鈣的好方法，

and for vegetarians,

而對於素食者，

it's a good source of vitamin B12 and B vitamins in general.

它是維生素B12和一般B族維生素的良好來源。

This does not mean there are not other alternatives with the same effect. 文法

這並不意味著沒有其他具有相同效果的替代品。

You do not need to drink milk to be healthy.

你不需要為了健康而喝牛奶。

Milk is also definitely not a substitute for water. 片語搭配

牛奶也絕對不能代替水。

Milk is power food,

牛奶是能量食物，

and the additional calories from drinking a lot of it on a regular basis 片語搭配

經常大量飲用它帶來的額外熱量，

can contribute to being overweight.

可能會導致過重。

Especially flavored milk or chocolate milk

特別是調味乳或巧克力牛奶，

is more comparable to beverages like lemonade 文法

相比健康零食，它更像檸檬水之類的飲料，

than a healthy snack.

而不是健康零食。

And there's another thing to consider. 表達脈絡

還有另一件事需要考慮。

Milk production has a significant impact on the global climate. 片語搭配

牛奶生產對全球氣候有著重大影響。

About 33% of cropland is used to feed grazing animals,

大約33%的農田被用來餵養放牧動物，

including dairy cattle.

包括乳牛。

Even though the carbon footprint of dairy products has declined since 1990, 文法

儘管自1990年以來乳製品的碳足跡有所下降，

dairy production is still responsible for 3% of all greenhouse gas emissions,

乳製品生產仍佔所有溫室氣體排放的3%，

even more than all airplanes combined.

甚至比所有飛機的總和還要多。

Milk is a huge industry,

牛奶是一個龐大的產業，

and sadly,

而可悲的是，

most of its production in factory farms causes incredible suffering.

在工廠化農場的大部分生產造成了難以置信的痛苦。

Cows are impregnated over and over, 慣用語

乳牛一次又一次地受孕，

separated from their young shortly after birth,

出生後不久就與幼崽分離，

and slaughtered once their tortured bodies are not productive anymore.

一旦受盡折磨的身體不再具有生產力就會被屠宰。

We can't ignore that much of the milk we consume stems from an industry that is basically torture 片語搭配

我們不能忽視，我們消費的許多牛奶源自一個本質上是折磨的行業，

and contributes to climate change.

並且促成了氣候變遷。

What about plant-based milk? 表達脈絡

那植物奶呢？

In terms of protein levels and nutritional value,

就蛋白質水準和營養價值而言，

only soy milk can compare to cow milk. 片語搭配

只有豆漿可以與牛奶媲美。

The others need to be artificially enriched 用詞

其他的需要人為強化，

to reach similar levels of vitamins and calcium.

以達到相似的維生素和鈣水準。

So,

所以，

they can be an alternative to milk.

它們可以作為牛奶的替代品。

And another option might be available soon. 文法

而另一種選擇可能很快就會出現。

Several startups have created non-animal milk that is nutritionally identical to dairy milk, 片語搭配

幾家新創公司已經創造出營養成分與牛奶相同的非動物奶，

for example,

例如，

through fermentation by gene-modified bacteria. 用詞

透過基因改造細菌發酵。

This lab-grown milk can even be turned into cheese, 片語動詞

這種實驗室培育的牛奶甚至可以製成起司，

something that plant-based alternatives struggle with 片語搭配

這是植物基替代品難以做到的，

because they lack casein and whey protein,

因為它們缺乏酪蛋白和乳清蛋白，

the key ingredients that give dairy its taste and structure.

而這些是賦予乳製品口味和結構的關鍵成分。

The environmental impact is a different story, 慣用語

然而，對環境的影響則是另一回事，

though.

不過。

Many milk alternatives use significantly less energy,

許多牛奶替代品使用的能源顯著更少、

land,

佔用的土地，

and less water to produce,

和生產用水也更少，

so they have a much lower environmental impact than animal milk. 文法

所以它們對環境的負面影響比動物奶低得多。

If you want to have the lowest possible negative impact on the planet,

如果你想盡可能降低對地球的負面影響，

the best choice is whatever milk alternative is regional. 文法

最好的選擇是任何在當地生產的牛奶替代品。

As with almost any topic, 表達脈絡

幾乎所有話題都是如此，

milk is complicated.

牛奶是一個複雜的問題。

It's not harmful for the majority of the population,

它對大多數人來說並無害處，

and it's crucial for many people around the world.

對世界上許多人來說更是至關重要。

It's good,

它是優質、

nutritious food,

營養豐富的食物，

but also harmful to the planet

但同時也對地球有害，

and causes a lot of suffering.

並造成了許多痛苦。

We need to decide as a society

作為一個社會，我們需要決定，

how we want to deal with these facts. 片語動詞

我們想如何應對這些事實。