12种酸奶

Ever notice how large the yogurt section of the grocery store has gotten? With so many types hitting the shelves, from International yogurts to plant-based options, it helps to know what’s what before you shop.

different types of yogurt
目录
  1. 不受限制的传统牛奶酸奶酸奶
  2. 希腊酸奶
  3. 山羊牛奶酸奶
  4. Sheep’s milk yogurt
  5. 冰岛酸奶
  6. Australian yogurt
  7. 法式酸奶
  8. 大豆酸奶
  9. 杏仁酸奶
  10. 腰果酸奶
  11. 椰子酸奶
  12. 凯菲尔
  13. Drinkable yogurt
  14. 选择一种酸奶
  15. 贮存
  16. 用酸奶做饭和烘烤的方法
  17. 以下是一些食谱试试betway必威斯诺克

除了一个关键的成分美味的橘子(a great snack on the go) and the base of many delicious homemade sauces and dips, yogurt is also a popular food because of its health benefits. It’s a good source of calcium (1),维生素B12和其他关键营养素如磷和核黄素。去希腊语,你也会得到额外蛋白质的好处。

它是如何基于该类所以的,但基本上,酸奶是使用一种称为乳酸发酵的发酵的乳。被称为现场培养的健康菌株(特别是两个叫做S. thermophilusL. bulgaricus.)加入牛奶中以启动发酵过程。将细菌发酵乳汁中的乳糖糖到乳酸中。酸性环境导致牛奶中的蛋白质凝结。这使它更加凝胶和奶油纹理,以及所有那些健康益生菌touted by health professionals.

酸奶必须含有这两种培养物作为酸奶标记为酸奶,但一些制造商选择额外的菌株,有助于创造其所需的纹理和厚度。此外,很重要的是要知道一些制造商一旦在酸奶制作过程中添加了培养物,可以杀死健康的细菌。如果标签列出了益生菌的物种和菌株,那是一种良好的迹象,他们控制了温度,以保持文化活着和活跃。

不受限制的传统牛奶酸奶酸奶

不受限制的传统牛奶酸奶酸奶

This is your everyday, run of the mill yogurt. Much like milk itself, you can buy whole milk yogurt, low-fat, or nonfat. It’s made using the process described above, and the result is a medium to a thinner texture that can be sour when it’s plain. Many commercial brands add sugar, fruits, and natural flavors to balance this.

Nutritional profile: Per 1 cup — 8.5g protein, 8g fat, 11g carbohydrates, 11g sugar, 113mg sodium, 296mg calcium, and 233mg phosphorus.(Reference: USDA FoodData Central)

希腊酸奶

希腊酸奶

希腊酸奶在发酵后紧张。这消除了乳清液体并导致厚重的质地,也可以味道比传统的酸奶更味(除非添加味道和糖)。在购买之前,请检查标签,并确保牛奶和实时文化(对您的肠道健康有益)是主要的成分。

Nutritional profile: Per 1 cup (nonfat)— 25g protein, 1g fat, 10g carbohydrates, 8g sugar, 90mg sodium, 245mg calcium, and 333mg phosphorus.(Reference: USDA FoodData Central)

山羊牛奶酸奶

如果你喜欢山羊奶酪,你也可能是山羊酸奶的粉丝。它具有类似的朴实品质,有点甜蜜。质地是丰富和奶油,但不像希腊酸奶一样厚。它对传统酸奶具有相似的营养价值,乳糖较少,使其能够替代对乳制品敏感的人。

营养简介:每1杯 - 9G蛋白,10g脂肪,11g碳水化合物,11g糖,122mg钠,327mg钙和271毫克磷。(Reference: USDA FoodData Central)

Sheep’s milk yogurt

由绵羊的牛奶制成,绵羊酸奶有朴实和天然的味道。与传统的牛奶相比,它更厚,奶油较厚,如希腊酸奶。但它的乳糖较少,所以它也为乳制品酸奶制造了一个很好的替代品。

营养型材:每100g - 5g蛋白,4g脂肪,5g碳水化合物,0g纤维,4g糖,176mg钙和47mg钠。(Reference: Bellweather Farms Sheep Milk Yogurt)

冰岛酸奶

冰岛酸奶

This lesser-known type of yogurt is also called skyr. And while it’s not as common, it’s becoming increasingly more popular with Greek yogurt lovers. It’s strained longer, therefore removing more whey liquid and making it even thicker. When it comes to taste, it has less tang than plain Greek yogurt.

营养型材:每1杯 - 16G蛋白,0g脂肪,7g碳水化合物,7g糖,150mg钙和60mg钠。(Reference: USDA FoodData Central)

Australian yogurt

Australian yogurt

由于其厚度,澳大利亚酸奶也经常与希腊和冰岛酸奶一起出散。但是,有一个关键差异。它没有紧张,在发酵过程中它烹饪更长,以实现更厚的质地。为了帮助这种奶油,通常用全牛奶制成。

营养型材:每100g - 5g蛋白,5g脂肪,16g碳水化合物,.4g纤维,15g糖,17mg钙和49mg钠。(参考:Noosa品牌酸奶)

法式酸奶

法式酸奶

法式酸奶simply means it’s made in small batches. Instead of mixing a large batch of milk with active cultures to ferment and then divided, it ferments in individual containers. It’s often sold in the container it’s made in. Like traditional cow’s milk, it’s unstrained. The texture is thinner but delicate and rich and typically less sweet than yogurt made from cow’s milk.

营养型材:每份 - 5g脂肪,3g蛋白,17g碳水化合物,15g糖,100mg钙和55mg钠。(参考:1个容器OUI品牌酸奶)

大豆酸奶

大豆酸奶

在所有的非乳制品酸奶中,这可能是传统牛奶酸奶的质地和厚度最近的。它往往是一个受欢迎的选择素食主义者,它也是商店里找到的乳制品酸奶的更容易类型的类型之一。像豆奶一样,它味道甜蜜。而且像传统的平原酸奶一样,它有一些唐。

Nutritional profile: Per 1 cup — 9g protein, 4g fat, 39g carbohydrates, .5g fiber, 3g sugar, 289mg calcium, and 93mg phosphorus.(Reference: USDA FoodData Central)

杏仁酸奶

杏仁酸奶

杏仁酸奶通常是通过向杏仁牛奶,加热的增稠剂添加增稠剂而制成,然后在最后添加活培养物。它比传统的酸奶更密集,但味道和质地仍然相似。它不是过于甜蜜的,这是一个小馅饼。

营养型材:每150克(1个容器) - 5g蛋白,11g脂肪,19g碳水化合物,3g纤维,15g糖(参考:1个容器丝绸香草杏仁牛奶乳制品替代品)

腰果酸奶

腰果酸奶

腰果酸奶has a reputation for being oh-so-creamy. It’s made by soaking and blending cashews before adding probiotics and letting them thicken (sometimes using heat). Because it’s so creamy, it’s a great plant-based alternative to using cream in dips and sauces. However, when unsweetened or not mixed with other ingredients and flavors, it can taste acidic.

营养型材:每1杯 - 4G蛋白,10g脂肪,9g碳水化合物,.9g纤维,.9g糖,19mg钙和30mg钠。(参考:Forager Project的不加糖普通腰果)

椰子酸奶

椰子酸奶

像富酸奶一样?椰子酸奶可能适合你。但它绝对不是光明。有时用椰子奶油和其他时代用椰奶制成。它是一个颓废的零食,可以很高的卡路里和脂肪,具体取决于品牌。但也有更轻的选择。

Nutritional profile: Per 1 cup — .8g protein, 9g fat, 19g carbohydrates, 18g sugar, 0g fiber, 51mg sodium, 416mg calcium, and 5mg phosphorus.(Reference: USDA FoodData Central)

凯菲尔

凯菲尔

凯菲尔is actually more like drinkable yogurt because of its very thin texture. Unlike traditional yogurt, it ferments at room temperature rather than using heat. In the end, it tends to have more probiotics than most traditional yogurt, but check the label. It’ll depend on the brands you’re comparing.

营养简介:每杯 - 9G蛋白,3g脂肪,12g碳水化合物,0g纤维,112g糖,97mg钠,316mg钙和255mg磷。(Reference: USDA FoodData Central)

Drinkable yogurt

将饮用酸奶从其他酸奶中分开的唯一一件事是它进来的包装。它只是酸奶或kefir(后者将有更多的益生菌)。营养型材将根据它是传统的酸奶或KEFIR而异。

选择一种酸奶

You’ll find different types of yogurt in large containers and packs of single-serve portions (each of which is usually 8 ounces). Recently, shelf-stable yogurt pouches have been hitting the stores. This is made possible by sucking the air out and sealing the pouches to keep them from spoiling.

选择酸奶时,最重要的是观看的是糖含量。许多味道的选择加入糖中。除此之外,哪一个是最健康的取决于你正在寻找的东西。如果你想要更好,肠道健康的益生菌,希腊酸奶和凯菲尔都是很棒的选择。但是,如果你试图吃更多的植物食品,请尝试大豆,杏仁,椰子或腰果酸奶。

贮存

酸奶是最好存储在冰箱,甚至the shelf-stable stuff. After all, you want to enjoy it cold, right? Because yogurt goes through fermentation, it can stay good for up to three weeks in the fridge and sometimes longer. Different strains of live cultures used in making it will impact the shelf life manufacturers recommend. It depends on how much lactose versus lactic acid is left over at the end. Always check the date on your carton, but ultimately, it may last one to two weeks longer when unopened (2).

用酸奶做饭和烘烤的方法

Yogurt makes a great base for sauces, dips, and marinades (the acid content makes it a great meat tenderizer). It’s always interchangeable with sour cream or mayo. You can also substitute in soy yogurt without changing the measurement.

Always use room temperature yogurt when you are using it in recipes that require heat. This helps prevent separation. And it should only be gently folded into recipes to maintain its integrity.

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  1. Sheila Flores.

    Hello Jessica,
    非常感谢这个有趣和信息丰富的文章!我经常发现自己在杂货店的所有酸奶(乳制品和非乳制品)所做的所有选择都不堪重负。您的文章肯定帮助回答了我对各种酸奶的口味和一致性的问题。此外,您的文章上周关于益生菌的好处,以及包标签也有所帮助。betway必威排球将不得不尝试kefir以及一些基于工厂的选择!再次感谢

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