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Okay, so French fries and cream-laced mashed potatoes aren't exactly superfoods, but are spuds really the enemy, nutritionally speaking? The carb-rich vegetable gets a bad rap since it is super-starchy, but potatoes are actually healthier than you might think.
好吧，所以炸薯条和奶油土豆泥并不是超级食品，但从营养学角度而言，土豆真的不利于身体健康吗？这一富含碳水化合物的蔬菜口碑很差，因为它的淀粉含量很高，但土豆真的比你所以为的更健康。
Just one medium white potato offers a ton of fiber-especially in the skin!-which can help keep you full for longer. The potassium found in spuds may also keep blood pressure levels under control. Taters contain a handful of B vitamins that offer health benefits too. Pair a steamed potato with your morning eggs for a healthy hit of B6, niacin, and folate, which has been found to prevent birth defects in developing fetuses.
一个中等大小的白马铃薯含有大量纤维--尤其是土豆皮--有助于让你长时间处于饱腹状态。土豆中的钾元素也可以控制血压水平。土豆含有少量B族维生素，也能带来健康益处。早上吃鸡蛋时加个蒸土豆，可以补充维生素B6、烟酸和叶酸，有助于预防发育中的胎儿畸形。
It's common for people to conflate potatoes with "bad carbs," but unlike pasta and white bread, potatoes offer key nutrients like iron and manganese, as well as vitamin C. Even better, a medium potato is only 160 calories, so as long as it's prepared the right way (think: roasted in the oven with olive oil as opposed to deep-fried), it won't wreck your healthy eating plan.
人们常常将土豆与"非健康碳水化合物"混为一谈，但与意大利面、白面包不同，土豆能提供铁、锰和维生素C等关键营养物质。更棒的是，一个中等大小的土豆只含160卡，所以只要烹饪方法恰当（比如在烤箱中用橄榄油烤而非油炸），土豆并不会破坏你的健康饮食计划。
While potatoes aren't exactly the new kale, they are veggies. Instead of ordering greasy home fries at brunch, make potatoes at home so you can control how they're cooked. The good news is there are tons of slimmed-down versions of your favorite potato recipes, 8 of the Best Healthy Mashed Potato Recipes Ever, like these sweet potato pancakes that are just crunchy enough and only made from two(!) good-for-you ingredients. Cook them up at home for a sweet and savory side that's also high in antioxidants.
白土豆并不是羽衣甘蓝的新品种，它们是蔬菜。午餐不要再点油腻的炸薯条了，自己在家做吧，这样你就能掌控其烹饪做法了。好消息是，你最喜欢的土豆有多种做法，了解一下这八种最健康的土豆泥做法吧，可达到瘦身效果，比如脆脆的番薯饼（只要两种有益身体健康的材料就可做成）。自己在家做这道闲/甜味的佐菜吧，抗氧化剂含量很高哦。
In the mood for something even simpler? Go ahead and nosh on a baked potato tonight-and save the curly fries for an every-now-and-then treat.
想了解更简单的土豆烹饪食谱？那今晚就继续烤土豆吧--炸薯条就是你的零食了（偶尔吃一次）。
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