你最應該吃的是土豆！

土豆顯然不是本月的風味。年輕人和“干凈的食客”拒絕銷售，銷售額直線下降。但是土豆做了什么值得這么討厭地對待呢?

Reports claim that millennials prefer rice and noodles, and think that potatoes will make them fat. According to The Grocer magazine potato sales have decreased by 5.4 percent in the last four years, while sales of rice and noodles have risen by 30 percent.

報道稱，千禧一代更喜歡米飯和面條，并認為土豆會讓他們發(fā)胖。根據The Grocer雜志的報道，過去四年里，馬鈴薯的銷量下降了5.4%，而大米和面條則增長了30%。

But the potato has a proud history.

馬鈴薯有著傲人的歷史。

One of the most common and versatile root vegetables, it was first cultivated by the Inca Indians in Peru over 7,000 years ago. Brought to Europe in the 16th century, potatoes have been associated with population surges and increased global urbanisation.

它是最常見和多功能的根莖類蔬菜之一，7000多年前，就由秘魯的印加人開始人工種植。16世紀的歐洲和清朝時期的中國，人口激增和全球城市化進程加劇，全憑土豆和玉米養(yǎng)活了大量的新增人口。

There are now as many as 2,000 different varieties being grown in over 160 countries.

目前，160多個國家種植的不同種類的馬鈴薯多達2000余種。

Yet today it seems we crave the quick and easy, avoiding anything that requires time or preparation. Potatoes are apparently seen as neither exotic, convenient or healthy.

然而，今天我們似乎渴望快速而簡單的飲食，厭惡任何需要時間或準備的東西。在消費者心目中，馬鈴薯既沒有異國情調，也不更加方便或健康。

In 100 grams of steamed potatoes, you'll find just 100 calories, no fat, no sodium, no cholesterol, and no gluten.

在100克蒸土豆中，你會發(fā)現只含有100卡路里;沒有脂肪，沒有鈉，沒有膽固醇，沒有麩質。

Instead, you'll get nearly half your daily dose of vitamin C, more potassium than in a banana and plenty of vitamin B6, fibre, magnesium and antioxidants.

相反，含有每日必需攝入量近一半的維生素C，比香蕉更豐富的鉀和大量的維生素B6、纖維、鎂和抗氧化劑。

Yes, there is starch, which can increase insulin sensitivity – but it can also improve blood sugar control, digestive health, nutrient absorption and satiety (fullness), help curb inflammation in the body, boost immunity and improve blood circulation.

是的，也有淀粉，會增加胰島素的敏感性——也可以改善血糖調控、消化健康、營養(yǎng)吸收和飽腹感，有助于抑制體內炎癥、提高免疫力和改善血液循環(huán)。

The case against potatoes often seems to rest on accusations of high calorific value. But it is not the actual potatoes which bring the calories, it is the method of cooking.

人們厭惡土豆的主要原因是，認為它含有大量的卡路里。但實際上造成高卡路里的不是土豆本身，而是烹飪的方法。

And yes, potatoes are high in carbohydrates, but these are necessary for long term energy. Many do not know the difference between simple and complex carbohydrates. Potatoes are complex carbohydrates which are a necessary part of our everyday diet.

是的，馬鈴薯富含碳水化合物，但它們對人體來說是必需的。許多人分不清簡單碳水化合物和復雜碳水化合物之間的區(qū)別。馬鈴薯之中的復雜碳水化合物，是我們日常飲食的必要組成部分。

People often listen to the latest diet information and react by thinking that certain food groups are not good for you.

人們道聽途說，一知半解地認為某些食物對自己不利。

In fact, a person requires foods from each nutrient group in order to maintain optimal health. Eating potatoes cooked appropriately in moderation is simply not harmful.

事實上，一個人通過飲食獲取各類營養(yǎng)，才能保持最佳的健康狀態(tài)。烹飪適當的土豆根本有益無害。

Potatoes are also classified as a high glycemic food, but if eaten as part of a diet which includes high fibre foods such as lentils, beans, nuts and other vegetables, the sugar spike can be counteracted.

馬鈴薯也被歸類為高血糖食物，但如果和高纖維食物(如扁豆，豆類，堅果和其他蔬菜)一起食用，就可以抵消血糖升高造成的影響。

A lot of the potato's PR problem may simply be about portion control. It seems that once we start to eat a bowl of chips or crisps, we find it impossible to stop until they are gone, and all of their salty calories have been consumed.

關于馬鈴薯的健康隱患，主要來自于人們的自我控制力不足。當我們拿起一片薯片吃下去時，我們就忍不住會再拿起另一片，直到全部吃光——無法控制自己的手，把高糖分、高脂肪、高鹽分的零食全部吃掉，。

Boiled or baked potatoes on the other hand are very rarely eaten to excess.

另一方面，正餐中經過合理烹飪的土豆則無人問津。

But with rises in obesity, we become obsessed with following the latest diet craze – where usually at least one of the main nutrient groups are significantly decreased or eliminated. As part of this, potatoes have become taboo.

隨著肥胖人口的增加，我們開始追隨最新的飲食潮流——通常碳水化合物、脂肪和蛋白質中，至少有一種被剔除在推薦之外。作為潮流的一部分，土豆已成為禁忌。

This has been mainly due to the introduction of processed foods and ready meals and falls in line with the commencement of the obesity crisis in children. Another reason may be due to more exotic lifestyles.

這主要是由于加工食品和即食食品進入人們的生活，并且在同一時期，出現了兒童肥胖危機。另一個原因可能是由于生活方式的變化。

With foods from around the world more readily available, alongside the increasing number of takeaways, the potato has lost some favour. But in our desire to save time and money we may actually be forgetting a key aspect – our overall health and longevity?

我們可以從超市中買到世界各地的食物，平時還有隨叫隨到的外賣。但是，在節(jié)省時間和金錢的愿景中，我們可能忽視了關鍵之處——整體健康和長壽呢?

Potatoes deserve to be given another chance. People need to consider the way that they have been cooking and consuming this wonderful vegetable.

請再給馬鈴薯一個機會。營養(yǎng)豐富的土豆會讓你精力充沛，所以考慮一下，重新烹飪和消費這種美味健康的蔬菜吧。