土豆健康嗎?

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，所以炸薯條和奶油土豆泥並不是超級食品，但從營養學角度而言，土豆真的不利於身體健康嗎？這一富含碳水化合物的蔬菜口碑很差，因爲它的澱粉含量很高，但土豆真的比你所以爲的更健康。

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.

一箇中等大小的白馬鈴薯含有大量纖維--尤其是土豆皮--有助於讓你長時間處於飽腹狀態。土豆中的鉀元素也可以控制血壓水平。土豆含有少量B族維生素，也能帶來健康益處。早上吃雞蛋時加個蒸土豆，可以補充維生素B6、煙酸和葉酸，有助於預防發育中的胎兒畸形。

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.

人們常常將土豆與"非健康碳水化合物"混爲一談，但與意大利麪、白麪包不同，土豆能提供鐵、錳和維生素C等關鍵營養物質。更棒的是，一箇中等大小的土豆只含160卡，所以只要烹飪方法恰當（比如在烤箱中用橄欖油烤而非油炸），土豆並不會破壞你的健康飲食計劃。

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.

白土豆並不是羽衣甘藍的新品種，它們是蔬菜。午餐不要再點油膩的炸薯條了，自己在家做吧，這樣你就能掌控其烹飪做法了。好消息是，你最喜歡的土豆有多種做法，瞭解一下這八種最健康的土豆泥做法吧，可達到瘦身效果，比如脆脆的番薯餅（只要兩種有益身體健康的材料就可做成）。自己在家做這道閒/甜味的佐菜吧，抗氧化劑含量很高哦。

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.

想了解更簡單的土豆烹飪食譜？那今晚就繼續烤土豆吧--炸薯條就是你的零食了（偶爾吃一次）。