你最应该吃的是土豆！

土豆显然不是本月的风味。年轻人和“干净的食客”拒绝销售，销售额直线下降。但是土豆做了什么值得这么讨厌地对待呢?

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.

报道称，千禧一代更喜欢米饭和面条，并认为土豆会让他们发胖。根据The Grocer杂志的报道，过去四年里，马铃薯的销量下降了5.4%，而大米和面条则增长了30%。

But the potato has a proud history.

马铃薯有着傲人的历史。

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.

它是最常见和多功能的根茎类蔬菜之一，7000多年前，就由秘鲁的印加人开始人工种植。16世纪的欧洲和清朝时期的中国，人口激增和全球城市化进程加剧，全凭土豆和玉米养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多个国家种植的不同种类的马铃薯多达2000余种。

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，今天我们似乎渴望快速而简单的饮食，厌恶任何需要时间或准备的东西。在消费者心目中，马铃薯既没有异国情调，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，你会发现只含有100卡路里;没有脂肪，没有钠，没有胆固醇，没有麸质。

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，含有每日必需摄入量近一半的维生素C，比香蕉更丰富的钾和大量的维生素B6、纤维、镁和抗氧化剂。

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，会增加胰岛素的敏感性——也可以改善血糖调控、消化健康、营养吸收和饱腹感，有助于抑制体内炎症、提高免疫力和改善血液循环。

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.

人们厌恶土豆的主要原因是，认为它含有大量的卡路里。但实际上造成高卡路里的不是土豆本身，而是烹饪的方法。

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，马铃薯富含碳水化合物，但它们对人体来说是必需的。许多人分不清简单碳水化合物和复杂碳水化合物之间的区别。马铃薯之中的复杂碳水化合物，是我们日常饮食的必要组成部分。

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

人们道听途说，一知半解地认为某些食物对自己不利。

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.

事实上，一个人通过饮食获取各类营养，才能保持最佳的健康状态。烹饪适当的土豆根本有益无害。

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.

马铃薯也被归类为高血糖食物，但如果和高纤维食物(如扁豆，豆类，坚果和其他蔬菜)一起食用，就可以抵消血糖升高造成的影响。

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.

关于马铃薯的健康隐患，主要来自于人们的自我控制力不足。当我们拿起一片薯片吃下去时，我们就忍不住会再拿起另一片，直到全部吃光——无法控制自己的手，把高糖分、高脂肪、高盐分的零食全部吃掉，。

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

另一方面，正餐中经过合理烹饪的土豆则无人问津。

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.

随着肥胖人口的增加，我们开始追随最新的饮食潮流——通常碳水化合物、脂肪和蛋白质中，至少有一种被剔除在推荐之外。作为潮流的一部分，土豆已成为禁忌。

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.

这主要是由于加工食品和即食食品进入人们的生活，并且在同一时期，出现了儿童肥胖危机。另一个原因可能是由于生活方式的变化。

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?

我们可以从超市中买到世界各地的食物，平时还有随叫随到的外卖。但是，在节省时间和金钱的愿景中，我们可能忽视了关键之处——整体健康和长寿呢?

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

请再给马铃薯一个机会。营养丰富的土豆会让你精力充沛，所以考虑一下，重新烹饪和消费这种美味健康的蔬菜吧。