CAROLINE HOPKINS LEGASPI2026年9月18日Greek yogurt doesn’t necessarily come from Greece. (In fact, New York State’s Greek yogurt production surpassed Greece’s in 2017.) This thick, creamy style of yogurt is made by straining out the liquid whey. Greek yogurt has been a staple of the Mediterranean diet for centuries.希腊酸奶不一定来自希腊。（事实上，纽约州的希腊酸奶产量在2017年超过了希腊。）这种浓稠顺滑的酸奶通过滤出液体乳清制成。几个世纪以来，希腊酸奶一直是地中海饮食的重要组成部分。Here’s what nutrition experts have to say about why it's so good for you, along with recipes from New York Times Cooking.以下是营养专家对希腊酸奶为何有益健康的解释，以及来自《纽约时报》烹饪频道的食谱。It’s loaded with protein.它富含蛋白质。Straining out the whey results in a more concentrated product, which makes Greek yogurt higher in protein than regular yogurt. One 5.3-ounce container of plain, nonfat Greek yogurt contains 15.4 grams of protein, which is more than double the amount in regular yogurt and more than a quarter of the protein that a 160-pound adult needs daily. (Straining out the whey doesn’t make Greek yogurt more nutritious overall, however; for example, regular yogurt typically has more calcium.)滤出乳清会得到更浓缩的产品，因此希腊酸奶的蛋白质含量高于普通酸奶。一盒5.3盎司的原味脱脂希腊酸奶含15.4克蛋白质，是普通酸奶的两倍多，也超过一名体重160磅（约合73公斤）的成年人每日所需蛋白质的四分之一。（不过，滤出乳清并不会让希腊酸奶的整体营养价值更高；例如，普通酸奶通常含更多钙。）Greek yogurt is also a “complete” protein source, said Ethan Balk, an associate professor of clinical nutrition at New York University. This means that its protein contains all of the nine essential amino acids that your body can’t make on its own.纽约大学临床营养学副教授伊桑·巴尔克说，希腊酸奶也是一种“完全”蛋白质来源。这意味着其蛋白质含有人体无法自行合成的全部九种必需氨基酸。Most people already consume enough protein and don’t need to up their intake. But it’s best to get your protein from a nutrient-dense food like Greek yogurt, rather than from powder or supplements, said Angie Hasemann Bayliss, the director of clinical nutrition at UVA Health.大多数人已经摄入了足够的蛋白质，无需增加摄入量。但UVA Health临床营养主任安吉·哈泽曼·贝利斯说，最好从希腊酸奶这类营养密集的食物中获取蛋白质，而不是从蛋白粉或补充剂中。It’s good for your gut.它对你的肠道有益。Most yogurt, including Greek, contains probiotics, “good bacteria” that help keep your gut microbiome healthy, said Elaine Siu, a dietitian at the City of Hope Cancer Center in Duarte, Calif.加州杜阿尔特市希望之城癌症中心的营养师伊莱恩·萧说，包括希腊酸奶，大多数酸奶都含有益生菌，即有助于保持肠道微生物组健康的“好细菌”。Probiotics may also help prevent some types of cancer, said Dr. Andrew T. Chan, a gastroenterologist at Massachusetts General Hospital and professor at Harvard Medical School.麻省总医院胃肠病学家、哈佛医学院教授安德鲁·T·陈博士说，益生菌也可能有助于预防某些类型的癌症。In one of Dr. Chan's studies, which followed more than 130,000 adults over several decades, those who ate yogurt at least twice a week were 20 percent less likely to develop one type of colon cancer than those who ate yogurt less than once a month. The study looked at all yogurt consumption, not just Greek yogurt, and it couldn’t directly prove that the yogurt caused lower cancer rates. Even so, Dr. Chan said that the findings add to a growing body of research suggesting that the bacteria found in fermented foods like yogurt may reduce your cancer risk.陈博士的一项研究在数十年间追踪了超过13万名成年人，结果显示，每周至少吃两次酸奶的人患一种结肠癌的可能性比每月吃酸奶少于一次的人低20%。该研究考察了所有酸奶摄入情况，而不仅是希腊酸奶，也无法直接证明酸奶能降低癌症发病率。即使如此，陈博士说，这些发现为一个不断扩充的研究体系增添了证据，表明酸奶等发酵食品中的细菌可能降低癌症风险。It’s rich in vitamin B12.它富含维生素B12。One 5.3-ounce serving of nonfat Greek yogurt contains just over one microgram of vitamin B12. While that might not sound like much, it’s nearly half of the 2.4 micrograms that adults should consume daily.一份5.3盎司的脱脂希腊酸奶含略多于一微克的维生素B12。这听起来可能不多，但已接近成年人每日应摄入2.4微克的一半。Vitamin B12 helps to form red blood cells, maintain energy and keep your nervous system functioning at its best, Ms. Bayliss said.贝利斯女士说，维生素B12有助于形成红细胞、维持能量，并让神经系统保持最佳运作。Ready to dig in?准备好开吃了吗？To fully reap the health benefits of Greek yogurt, there are a few things to keep in mind.要充分获得希腊酸奶的健康益处，有几件事需要记住。For one, check the ingredients on flavored varieties. These yogurts can be loaded with added sugars, and some contain additives (such as artificial dyes and preservatives), making them ultraprocessed foods.其一，检查风味酸奶的配料。这些酸奶可能添加大量糖，有些还含添加剂（如人工色素和防腐剂），使其成为超加工食品。Look for yogurt with under 12 grams of added sugar per serving and try to choose one with the fewest ingredients, recommended Candace Pumper, a dietitian at the Ohio State University Wexner Medical Center. Or buy the plain variety and then add honey or maple syrup to sweeten it.俄亥俄州立大学韦克斯纳医学中心营养师坎迪斯·庞珀建议，选择每份添加糖低于12克的酸奶，并尽量挑选配料最少的一种。或者买原味酸奶，再加蜂蜜或枫糖浆增甜。While you’re at it, throw in some fiber. The good bacteria in Greek yogurt need to feed on healthy prebiotic fiber to grow and multiply. Yogurt doesn’t contain any, so it’s smart to pair it with fiber-rich fruits like berries, mangos or peaches, or mix in nuts or seeds, Ms. Siu said.顺便加一些纤维。希腊酸奶中的好细菌需要以健康的益生元纤维为食才能生长繁殖。酸奶本身不含纤维，因此萧女士说，明智的做法是搭配富含纤维的水果，如浆果、芒果或桃子，或拌入坚果、种子。And get creative: Along with using it to make parfaits and smoothies, it’s also delicious in savory dips, salad dressings and marinades. Here are some ideas to try from NYT Cooking.还可以发挥创意：除了做芭菲和冰沙，希腊酸奶用在咸味蘸酱、沙拉酱和腌料中也很美味。以下是《纽约时报》烹饪频道提供的一些做法。1. Mast-o-Khiar (Cucumber Yogurt With Sizzled Mint and Crunchy Pistachios)1. Mast-o-Khiar（黄瓜酸奶配爆香薄荷和脆开心果） Emma Fishman for The New York Times. Food Stylist: Rebecca Jurkevich. Prop stylist: Sophia Eleni Pappas.This modern take on the classic Persian dish is creamy and cooling. It’s often served with rice, meat or flatbread and can be a dip for anything.这道经典波斯菜的现代版本浓郁清凉，通常配米饭、肉类或扁面包食用，也可作为任何食物的蘸酱。Recipe: Mast-o-Khiar (Cucumber Yogurt With Sizzled Mint and Crunchy Pistachios)食谱： Mast-o-Khiar（黄瓜酸奶配爆香薄荷和脆开心果）Greek yogurt adds tang to baked salmon and prevents it from overcooking. The marinade’s mustard, brown sugar and ginger give the fish a savory-sweet warmth.希腊酸奶为烤三文鱼增添酸味，并防止其过熟。腌料中的芥末、红糖和生姜给鱼肉带来咸甜暖意。Recipe: Greek Yogurt-Marinated Salmon食谱： 希腊酸奶腌三文鱼3. Charred Green Beans and Lemony Yogurt3. 焦烤四季豆和柠檬酸奶 Kerri Brewer for The New York Times. Food Stylist: Simon Andrews.Stirring lemon zest and juice into the yogurt transforms it into a flavorful sauce for smoky green beans.将柠檬皮屑和柠檬汁拌入酸奶，可将其变成烟熏四季豆的美味酱汁。Recipe: Charred Green Beans and Lemony Yogurt食谱： 焦烤四季豆和柠檬酸奶Greek yogurt takes the place of mayonnaise in this egg salad, rich with jammy egg yolks and fragrant with sizzled garlic and chile flakes.希腊酸奶在这道鸡蛋沙拉中代替蛋黄酱，蛋黄浓郁，爆香大蒜和辣椒碎香气扑鼻。Recipe: Chile Egg Salad Sandwiches With Yogurt食谱： 辣椒鸡蛋沙拉三明治配酸奶5. Turmeric Chicken Skewers With Green Olive Yogurt5. 姜黄鸡肉串配绿橄榄酸奶 Ryan Liebe for The New York Times. Food Stylist: Brett Regot.Yogurt plays two roles in this recipe: in the marinade, to help tenderize the chicken, and in the sauce, mixed with green olives and lemon juice.酸奶在这道食谱中有两个作用：在腌料中帮助鸡肉变嫩、在酱汁中与绿橄榄和柠檬汁混合。Recipe: Turmeric Chicken Skewers With Green Olive Yogurt食谱： 姜黄鸡肉串配绿橄榄酸奶本文最初发表于2025年9月8日。Caroline Hopkins Legaspi是时报记者，主要关注营养和睡眠问题。翻译：经雷点击查看本文英文版。