ALEXANDRA PATTILLO2026年8月12日Sweet potatoes tend to get most of the nutritional glory, but regular potatoes (russets, fingerlings, red and Yukon Golds) deserve another look. The tubers help to support your immune system, aid in various bodily functions and keep you energized.甘薯往往因营养价值备受推崇，但普通马铃薯（如褐皮马铃薯、拇指马铃薯、红皮马铃薯和育空金马铃薯）同样值得我们重新审视。这种块茎类蔬菜有助于增强免疫系统，促进身体各项机能，让你保持精力充沛。“Potatoes often get a bad reputation” because they’re commonly eaten in the form of French fries or potato chips, said Tal Kleiner, a clinical nutrition manager at NYU Langone Health. But when they’re prepared in a healthy way, potatoes are an “amazing, nutrient-dense” food, she added.纽约大学朗格尼健康中心的临床营养经理塔尔·克莱纳表示：“马铃薯经常名声不佳”，因为人们通常以炸薯条或薯片的形式食用它们。但她补充道，如果以健康的方式烹饪，马铃薯其实是一种“非常棒、营养丰富”的食物。Here’s what to know, along with some recipes from New York Times Cooking.以下是您需要了解的知识，以及来自《纽约时报》烹饪频道的一些食谱。They stoke your energy.马铃薯能够补充能量Potatoes are high in carbohydrates (a medium-size peeled russet potato has about 35 grams), but that doesn’t make them “inherently bad,” explained Tara Schmidt, a dietitian and instructor of nutrition at the Mayo Clinic in Rochester, Minn. — it just means they may not be considered an “unlimited” food.明尼苏达州罗切斯特市的梅奥诊所的营养师兼营养学讲师塔拉·施密特解释说，马铃薯含有大量的碳水化合物（一个中等大小、去皮的褐皮马铃薯约含35克碳水化合物），但这并不意味着它们“天生不好”，只是说明它们不能被视为可以“无限量食用”的食物。Potatoes are complex carbs that take longer for the body to break down and digest than simple carbs, so they provide a steadier source of energy, which helps you feel fueled and fuller for longer, Ms. Kleiner said.克莱纳表示，马铃薯属于复合碳水化合物，身体分解和消化它们的时间比简单碳水化合物更长，因此它们能够提供更稳定的能量来源，帮助你更持久地保持精力充沛和饱腹感。But certain varieties do have a high glycemic index, meaning they can rapidly spike blood sugar, Ms. Kleiner said. Diets rich in foods with a high G.I. have been linked to an increased risk of diabetes and heart disease. Waxy potatoes, like fingerlings and red potatoes, tend to have a lower G.I. than russet or Idaho potatoes, she explained, and boiled and roasted potatoes have a lower G.I. than fried or mashed ones.但克莱纳也指出，某些品种的升糖指数确实很高，这意味着它们会导致血糖迅速飙升。富含高升糖指数食物的饮食习惯已被证实会增加患糖尿病和心脏病的风险。她解释说，蜡质马铃薯（如拇指马铃薯和红皮马铃薯）升糖指数通常低于褐皮马铃薯或爱达荷马铃薯，而且煮马铃薯和烤马铃薯的升糖指数也低于炸马铃薯或马铃薯泥。To help manage blood sugar spikes and slow digestion, Ms. Schmidt suggested “meal balancing” by pairing potatoes with lean protein, healthy fats and nonstarchy vegetables.为了帮助控制血糖骤升并减缓消化，施密特建议通过“饮食平衡”的方式，将马铃薯与瘦肉蛋白、健康脂肪和非淀粉类蔬菜搭配食用。They support a healthy immune system.马铃薯有助于维持健康的免疫系统Potatoes are a surprisingly solid source of vitamin C. One medium peeled russet potato offers about 25 percent of the recommended daily amount. Vitamin C is essential for the growth and repair of tissue. It also acts as an antioxidant, keeping your immune system strong and helping to protect against chronic diseases such as heart disease and cancer.令人惊讶的是，马铃薯是维生素C的优质来源。一个中等大小、去皮的褐皮马铃薯大约能提供每日推荐摄入量的25%。维生素C对组织的生长和修复至关重要。它还具有抗氧化作用，保持免疫系统强健，有助于预防心脏病和癌症等慢性疾病。Potatoes are also full of phenolics, a type of polyphenol that helps reduce inflammation, regulate immune function and protect cells from damage.马铃薯还富含酚类物质，是一种有助于减轻炎症、调节免疫功能并保护细胞免受损伤的多酚。And they contain a modest amount of vitamin B6, which is needed for cardiovascular, immune and mental health, said Mary Ellen Camire, a professor of food science and human nutrition at the University of Maine who has studied potatoes’ health benefits.此外，缅因大学食品科学与人类营养学教授玛丽·艾伦·卡米尔说，它们还含有适量的维生素B6，这对于心血管、免疫系统和心理健康都是必不可少的，，她曾深入研究过马铃薯的健康益处。They have more potassium than a banana.马铃薯的钾含量比香蕉还高Potassium is an electrolyte that the cells in your nerves and muscles need to function, and it helps keep blood pressure in check. But few people get enough potassium in their diet.钾是一种电解质，是神经和肌肉细胞维持正常功能所必需的，它也有助于控制血压。但很少有人能够通过日常饮食摄入足够的钾。One medium peeled russet potato has about 900 milligrams, compared with 650 milligrams in a similar serving of banana. That’s roughly 30 percent of the recommended daily amount.一个中等大小、去皮的褐皮马铃薯大约含有900毫克钾，大约占到每日推荐摄入量的30%，相比之下，同等份量的香蕉含量只有650毫克。And don’t forget the skin.别忘了马铃薯皮Potato skins contain much of the vegetable’s phenolics, as well as its fiber. One medium baked potato with the skin on has about 10 to 20 percent of the recommended daily amount of fiber, depending on a person’s age and sex.马铃薯皮中含有它大部分的酚类物质以及膳食纤维。一个带皮烤制的中等大小马铃薯大约含有每日推荐膳食纤维摄入量的10%到20%（具体比例取决于个人的年龄和性别）。The darker the color of the skin and flesh, the more nutritious the potato, said Mary Ellen DiPaola, a senior outpatient dietitian at the University of California, San Francisco.加州大学旧金山分校的高级门诊营养师玛丽·艾伦·迪保罗表示，马铃薯的皮和肉颜色越深，营养就越丰富。Purple and red potatoes are packed with pigments called anthocyanins, which can promote cardiovascular health, slow starch digestion and help stave off cognitive problems, Dr. Camire said.卡米尔博士说，紫色和红色马铃薯富含一种叫做花青素的色素，可以促进心血管健康、延缓淀粉消化，并有助于预防认知障碍。Is there a best way to eat potatoes?吃马铃薯有最佳方法吗？To fully reap the nutritional benefits, preparation is the key. When baked, roasted or boiled with minimal add-ons, potatoes are virtually fat-free. But piling them with butter or sour cream or frying them can quickly torpedo their nutritional profile. Instead, experts recommend a drizzle of olive oil or hot sauce.要想充分获得其营养价值，烹饪方法是关键。若以烘烤、炙烤或水煮，且仅添加极少配料，马铃薯的脂肪含量几乎为零。但若在其上堆满黄油、酸奶油，或使用油炸，就会立刻破坏其的营养成分。专家建议，淋上少许橄榄油或辣酱即可。Potatoes are a more nutrient-dense option than processed white starches like rice or pasta, Ms. DiPaola said. “And who doesn’t like potatoes?”迪保罗表示，与大米或意大利面等加工过的白色淀粉相比，马铃薯是一种营养密度更高的选择。“况且，谁不爱吃马铃薯呢？”With that, here are some recipes from NYT Cooking.说了这么多，以下是几道来自《纽约时报》烹饪版的食谱：1. One-Pan Chicken With Golden Potatoes1. 单锅黄金马铃薯烤鸡 David Malosh for The New York Times. Food Stylist: Hadas Smirnoff.In this family-friendly dinner, turmeric lends its yellow hue and earthy aroma to red potatoes, onions and chicken thighs.在这道适合全家享用的晚餐中，姜黄为红皮马铃薯、洋葱和鸡腿染上了金黄的色泽，带来了泥土般的芬芳。Recipe: One-Pan Chicken With Golden Potatoes食谱：单锅黄金马铃薯烤鸡2. Olive Oil Mashed Potatoes2. 橄榄油马铃薯泥Simmering whole garlic cloves with Yukon Golds gives these creamy, Thanksgiving-worthy potatoes a nice bite (as does good olive oil).将整瓣大蒜与育空金马铃薯一起慢炖，赋予这款适合感恩节的奶油马铃薯泥极佳的口感（优质的橄榄油同样功不可没）。Recipe: Olive Oil Mashed Potatoes食谱：橄榄油马铃薯泥3. Chermoula Potato and Fish Stew3. 查莫拉酱马铃薯炖鱼 Mark Weinberg for The New York Times. Food Stylist: Monica Pierini.Moroccan chermoula — a fragrant blend of warm spices, herbs, lemon and garlic — makes mild russet potatoes and white fish taste big and bold.摩洛哥查莫拉酱（一种混合了温和香料、香草、柠檬和大蒜的芳香酱料）让味道清淡的褐皮马铃薯和白肉鱼散发出浓郁奔放的风味。Recipe: Chermoula Potato and Fish Stew食谱：查莫拉酱马铃薯炖鱼4. Greek Lemon Potatoes4. 希腊风味柠檬马铃薯Using the Greek method of roasting potatoes in olive oil, lemon juice and stock results in potatoes that are crispy outside, creamy inside and deeply flavorful throughout.采用希腊式做法，将马铃薯放在橄榄油、柠檬汁和高汤中烤制，成品外酥里嫩，且由内而外充满浓郁的风味。Recipe: Greek Lemon Potatoes食谱：希腊风味柠檬马铃薯5. Citrusy Roasted Salmon and Potatoes5. 柑橘烤三文鱼配马铃薯 Bobbi Lin for The New York Times. Food Stylist: Monica Pierini.Roasting a whole slab of salmon over thinly sliced Yukon Golds enriches the citrus-sauced spuds.将整块三文鱼放在切成薄片的育空金马铃薯上烤制，让裹着柑橘酱汁的马铃薯充分吸收鱼肉的鲜美。Recipe: Citrusy Roasted Salmon and Potatoes食谱：柑橘烤三文鱼配马铃薯翻译：晋其角点击查看本文英文版。