There's dairy milk, but also plant-based products.

有奶製品，也有植物性產品。

To turn a plant into something resembling milk, it must be either soaked, drained, rinsed, and milled into a thick paste, or dried, and milled into flour.

要把植物變成類似牛奶的東西。必須將其浸泡、瀝乾、沖洗，並碾成濃稠的糊狀。 或乾燥後，磨成麵粉。

The plant paste or flour is then fortified with vitamins and minerals, flavoured, and diluted with water.

然後，植物糊狀物或麵粉被強化為維生素和礦物質。調味，並用水稀釋。

The result is a barrage of options that share many of the qualities of animal milk.

結果是一連串的選擇具備動物奶的許多特性。

So which milk is actually best for you?

那麼到底哪種牛奶最適合自己呢？

Let's dive into some of the most popular milks: dairy, almond, soy, or oat?

讓我們深入瞭解一些最受歡迎的牛奶。乳製品，杏仁，大豆，或燕麥？

A 250 ml glass of cow's milk contains 8 grams of protein, 12 grams of carbohydrates, and 2 to 8 grams of fat depending on if it's skim, reduced fat, or whole.

一杯250毫升的牛乳中含有8克蛋白質。12克碳水化合物，2至8克脂肪。 取決於是否是脫脂、減脂或全脂。

That's approximately 15% the daily protein an average adult needs, roughly 10% the carbohydrates and 2 to 15% the fat.

這大約是一個普通成年人每天所需蛋白質的15%。大約10%的碳水化合物和2-15%的脂肪。

Most plant-based milks have less carbohydrates than dairy milk.

大多數植物性奶類的碳水化合物含量比奶類少。

They also have less fat, but more of what's often called “good fats.”

它們的脂肪也少，但更多的是通常所說的 "好脂肪"。

Meanwhile, the healthy nutrients vitamin D and calcium found in dairy milk don't occur naturally in most plant-based milks.

同時，牛奶中含有的健康營養素維生素D和鈣質在大多數植物性乳品中都不會自然出現。

Looking more closely at our plant-based milks, both almond and oat are low in protein compared to dairy.

再仔細看看我們的植物奶。與乳製品相比，杏仁和燕麥的蛋白質含量都很低。

But while almond milk has the least nutrients of the four, oat milk is full of beta-glucans, a healthy type of fibre.

但是，雖然杏仁奶的營養成分是四者中最少的。燕麥奶富含β-葡萄糖，是一種健康的纖維。

It also has a lot of carbohydrates compared to other plant milks— sometimes as much as dairy milk.

與其他植物奶相比，它還含有大量的碳水化合物--。有時和牛奶一樣多。

Soy milk, meanwhile, has as much protein as cow's milk and is also a great source of potassium.

同時，豆漿的蛋白質含量和牛奶一樣多。並且也是鉀的重要來源。

Soybeans contain isoflavone, which people used to think might trigger hormonal imbalances by mimicking the function of estrogen.

大豆含有異黃酮。過去人們認為可能會引發荷爾蒙失調的問題 通過模仿雌激素的功能。

But ultimately, soy milk contains very small amounts of isoflavones, which have a much weaker effect on our bodies than estrogen.

但終究，豆漿中含有極少量的異黃酮。這對我們身體的影響比雌激素要弱得多。

Depending on individual circumstances, one of these milks may be the clear winner:

視個人情況而定。這些牛奶中的一種可能是明顯的贏家。

if you're lactose intolerant, then the plant-based milks pull ahead, while if you're allergic to nuts, almond milk is out.

如果你是乳糖不耐受， 那麼植物性奶類拉前。而如果你對堅果過敏，杏仁奶就不適用了。

For people who don't have access to a wide and varied diet, dairy milk can be the most efficient way to get these nutrients.

對於沒有機會獲得廣泛而多樣的飲食的人來說。牛奶可以是獲取這些營養的最有效途徑。

But all else being equal, any one of these four milks is nutritious enough to be part of a balanced diet.

但在其他條件相同的情況下，這四種牛奶中的任何一種都是如此營養豐富，足以成為均衡飲食的一部分。

That's why for many people, the milk that's best for you is actually the milk that's best for the planet.

這就是為什麼對於很多人來說，最適合自己的牛奶其實是對地球最好的牛奶。

So which uses the fewest resources and produces the least pollution?

那麼，哪一種使用的資源最少，產生的汙染最小呢？

It takes almost 4 square kilometers to produce just one glass of cow's milk, land use that drives deforestation and habitat destruction.

僅生產一杯牛乳就需要近4平方公里。導致森林砍伐和生境破壞的土地使用；

Most of that is land the cows live on, and some is used to grow their feed.

其中大部分是奶牛生活的土地，還有一部分是用來種植飼料的。

Many cows eat soy beans and oats.

很多牛吃黃豆和燕麥。

It takes much less land to grow the oats or soybeans for milk than it does to feed a dairy cow— only about a quarter square kilometer per glass.

種植燕麥或大豆來生產牛奶所需的土地要少得多。比餵養一頭奶牛還費勁。 每塊玻璃的面積只有四分之一平方公里左右。

Almond milk has similar land use.

杏仁奶也有類似的土地利用。

But where that land is also matters—

但這塊地在哪裡也很重要--

soybean farms are a major driver of deforestation, while oat and almond farms aren't.

大豆農場是砍伐森林的主要原因之一；而燕麥和杏仁農場卻沒有。

Making milk uses water every step of the way, but it's the farming stage where big differences emerge.

製作牛奶的每一步都要用到水。但就是在養殖階段，出現了很大的差異。

Dairy milk uses the most water— about 120 liters per glass, mostly to water cows and grow their food.

牛奶用水量最大，每杯約120升。主要是為了給牛澆水和種糧。

Almonds take second place, at more than 70 liters of water per glass.

杏仁位居第二，每杯水超過70升。

Most of that water is used to grow almond trees, which take years of watering before they start producing almonds.

這些水大部分被用來種植杏樹。在開始生產杏仁之前，它們需要多年的澆灌。

The trees must be watered consistently, or they die, while many other crops can be left fallow and still produce later.

樹木必須持續澆水，否則會死亡。而其他許多作物可以休耕，以後仍然可以生產。

All told, soy and oats require less water to grow: only about 5 to 10 liters per glass of milk.

總的來說，大豆和燕麥的生長需要的水比較少。每杯牛奶只有5到10升左右。

Milk production generates some greenhouse gas emissions— about 0.1 to 0.2 kilograms per glass for the plant-based milks.

牛奶生產會產生一些溫室氣體排放------。每杯植物奶的含量約為0.1至0.2公斤。

But for dairy milk, the cows themselves also produce emissions by burping and farting out large quantities of the gas methane.

但對於牛奶來說，奶牛本身也會產生排放物。通過打嗝和放屁排出大量的氣體甲烷。

Overall, each glass of dairy milk contributes over half a kilogram of greenhouse gas emissions.

總的來說，每杯牛奶排放了半公斤以上的溫室氣體。

So while depending on your dietary needs, any one of these milks may be a good fit, in terms of the health of our planet there's a strong case for choosing plant-based milks, particularly oat or soy milk.

所以雖然根據你的飲食需求。從我們地球的健康角度來說，這些牛奶中的任何一種都可能是合適的。 有充分的理由選擇植物性乳品。 尤其是燕麥或豆漿。