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.

乳品是我们日常饮食的重要部分，还有助于美容和健康。请了解了解有关乳品以及如何轻而易举地将乳品纳入你每天饮食当中的几件事。

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，我们史无前例地受到有关如何才能改善生活方式及提高总体健康水平的教育。宣传每天吃五份水果和蔬菜的好处，还有宣传食用乳制品重要性的广告铺天盖地而来，而当涉及外表时，这才是很重要的。

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.

建议我们每天吃三份乳品。这听起来有些多，但是，每天都吃，这是容易办到的。一份乳品相当于半品脱牛奶或半罐酸酪(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.

那么将这些食品纳入日常饮食有什么好处呢？嗯，第一，每天吃进三份乳品给身体提供了骨胳和牙齿健康所急需的钙。钙不能由身体制造，因此，我们所吃的食物中含有钙，这点是非常重要的。第二，象牛奶、干酷以及酸酪之类的乳制品，都含有锌、铜、核黄素（维生素B）、维生素A以及身体必需的氨基酸。这些东西有助于保持皮肤、指甲及头发的健康，并使你容光焕发。

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%以上的少女末摄入足够的乳品，因而机体未得到足够的钙和必需的矿物质，这是一个不争的事实。这也许是认识不足的缘故，因为乳品使人肥胖并导致体重增加的报导已司空见惯。实际上，吃进所需量的乳品有助于保持健康的外表。研究证实，乳品食用足够者比食用不足者体重增加少得多。当谈到全脂牛奶时，请不要被误导。全脂牛奶仅含有4% 的脂肪而不是普遍认为的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!

由于紧张的工作日程和对时间的需要，想出好办法让这三份乳品进入生活的每一天是不容易的。无论花季少女，还是劳动妇女，我们都过着快节奏的生活，责任和义务搞得人连合理地吃饭都成为一件难事。所以，核对一下我们推荐的食物，看看能否将其并入你的饮食当中。这些食物快捷方便，并一定能满足你日常需要。如果你用这些美味可口的食物替代你的日常小吃，还能减少当天的脂肪摄入，这是又一个额外的奖励。

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

我们推荐的小吃：

草莓优酪乳

火腿计司烤薯

乳蛋饼

土司西红柿加干酪

干酪火腿煎蛋

热巧克力掼奶油加果味糖

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.

这些东西都能从主要超市买到。因此，你没有理由固守着不健康的生活方式。尝试选择低脂肪食物，对你的身体帮助更大。

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!

牢记：消费充足的乳制品会使你看起来并使你感觉到更健康。而你的骨胳、牙齿、头发、指甲和皮肤会因此感谢你的。