Yogurt may be good for you. Some brands are loaded with excess fat, sugar and caleries. So here we're going to show you how to make sense of Yogurt labels.

　　酸奶是我们都非常喜爱的食品，它能帮助我们消化，有利于肠道健康。但是有些酸奶却并没有我们想象中那么健康。今天我们来看看应该如何选购酸奶。

　　Where do people get tripped up when they choose yogurt?

　　在选择酸奶的时候，人们会犯什么样的错误呢？

　　People get confused with sugar, fat and probiotics. Sometimes people look for low-sugar, but they don't realize they are getting artificial sweetners; or they just go for fat-free and they don't realize how much sugar they are getting; or they get drown in by all those probiotic labels out there.

　　人们选择酸奶的时候经常会分不清酸奶配方中的糖、脂肪和益生菌。有时候我们想找低糖的酸奶，但是无意中却买了含有大量人造甜味剂的酸奶。有时候我们要买低脂肪的，却买了含糖量很高的酸奶。而酸奶标签上的益生菌等营养指标更是让我们摸不着头脑。

　　What do we need to look at on the label exactly?

　　如何看懂酸奶标签上的营养指标？

　　1. Caleries. About 90 to 120 caleries is what we want to aim for.

　　卡路里。我们大约需要从酸奶中摄入90－120卡。

　　2. Fat. We need fat in our diet, but not from yogurt.

　　脂肪。 我们可以从其它饮食中摄入脂肪，酸奶中不应该含有脂肪。

　　3. Calcium. We want to get about 200MG. On the lebal, you'll see that as 20%.

　　钙。我们需要从酸奶中摄入200毫克的钙，在标签上会显示为20％。

　　4. Sugar. Natually found in yogurt, you'll get about 12 grams of sugar. That was no added sugar. So we want to stay as close to that 12 grams as possible. If you have yogurt with fruit in it, make sure to read the ingredient label and see where you're getting the sugar from. You don't want to get it from refined resources like high fructose corn syrup. So if you do have added sugar grams, make sure you're look for real fruit in the label.

　　糖。我们可以从天然的酸奶中摄取12克的糖，但是酸奶中不应该含有另外添加的甜味剂，我们尤其不需要像果葡糖浆这样的增甜剂。所以如果你的酸奶里面有水果颗粒，你要看清楚后面的标签，了解里面的糖分是来自哪里。

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