小心，这些果蔬能让你发胖！

It is what many a potato-lover has long suspected: spuds are bad for the waistline.
正如许多土豆爱好者一直怀疑的那样：吃土豆会有碍于保持身材苗条。

The humble potato is one of the most fattening vegetables, a study found.
研究发现，平凡无奇的土豆可能是最易使人发胖的蔬菜之一。

The Harvard researchers said that rather than filling up on potatoes, weight-conscious folk should try brown rice or whole meal bread instead.
哈佛的研究人员表示，与其用土豆来填饱肚子，在意体重的人应试试糙米和全麦面包。

Other vegetables that slimmers might want to give a wide-berth include sweetcorn and peas.
其他节食减肥的人或许应敬而远之的蔬菜还包括甜玉米粒和青豆。

Even celery, which is often thought of as the dieter's friend, doesn't magic excess weight away.
就连通常被视为减肥者之友的芹菜，对减肥也没什么神奇效果。

However, eating more blueberries, prunes and cauliflower could help slimmers reach their target weight.
然而，吃蓝莓、梅干和花椰菜却能帮食减肥的人达到他们的目标体重。

The fascinating findings come from a Harvard School of Public Health analysis of detailed dietary information provided by more than 130,000 American men and women.
这些有趣的发现来自哈佛公共卫生学院对超过13万名美国男女提供的详尽饮食信息进行的分析。

Every four years, for up to 24 years, they answered questions about how often they ate 131 different foods – including fruit and vegetables.
每隔四年，这些人都会回答他们所吃水果和蔬菜等131种不同食物的频率，目前此项调查已进行了24年。

They were also weighed regularly and provided information about smoking, exercise, TV watching and other aspects of their lifestyle.
他们也定期称体重，并提供有关抽烟、锻炼、看电视和其他他们生活习惯方面的信息。

The wealth of information generated has been used by researchers for many different purposes but this study focused on fruit and vegetable intake and weight change.
研究者人员做的许多不同的研究都用到了这些丰富的信息，但此项研究主要着眼于水果和蔬菜的摄入与体重改变间的关系。

Not surprisingly, upping intake led to weight loss over time.
经过一段时间，增加摄入量导致体重下降就一点也不奇怪了。

Fruit was twice as good as veg, with every extra portion a day leading to around half a pound of flab being shed over four years.
水果所带来的益处是蔬菜的两倍，每天多吃些水果4年后能减掉半磅左右的赘肉。

Blueberries were the number one fat burner, with an extra handful a day linked to almost a pound and a half of weight loss.
蓝莓是燃脂效果最好的水果，每天多吃一把蓝莓能助你减掉近一磅半的体重。

Prunes, apples, pears, strawberries, raisins and grapes, also scored high on the weight loss scale.
梅干，苹果，梨，草莓，葡萄干和葡萄在减肥食品榜上排名也颇为靠前。

Reasons for this range from people substituting them for fattening desserts to them being particularly rich in plant compounds called polyphenols.
人们用这些水果取代使人发胖的甜点，是因为它们富含各类合成物和多元酚。

These are credited with a host of health benefits, including altering the metabolism and the body's processing of sugar.
这些水果还非常有益健康，能改变新陈代谢和身体对糖的消化。

Cauliflower came out top in the vegetable category.
花椰菜是最利于减肥的蔬菜。

Other veg deemed good for weight loss included broccoli and Brussels sprouts.
其他有益于减肥的蔬菜还包括花椰菜和球芽甘蓝。

Writing in the journal PLoS Medicine, researcher Monica Bertoia said that while the figures for each food may seem small, they would soon add up.
在PLoS Medicine杂志上撰文的研究人员莫妮卡·波托亚（ Monica Bertoia）表示，虽然每种食物产生的数字都不大，但它们很快就会叠加。

She said: 'Although the magnitude of weight change associated with each increased daily serving was modest, combining an increase of one to two servings of vegetables and one to two servings of fruits daily would be associated with substantial weight change.'
她表示；“ 虽然每日增加的每一分摄入量引起的体重变化的数量级不大，综合增加的一到两分蔬菜摄入和一到两分水果摄入引起的变化就很显著了。

Even staying at the same weight, rather than gradually getting fatter, is good for health.
就算体重保持不变，没有逐渐发胖，也对健康有好处。

However, not all greens are good for the waistline.
然而，并非所有的绿色蔬菜都对保持身材苗条有好处。

Sweetcorn, peas and potatoes were actually linked to weight gain.
甜玉米，青豆和土豆其实都会使人发胖。

And only baked, boiled and mashed potatoes were included, so the finding cannot be explained by people feasting on fatty chips.
只有烤、煮和做成泥的土豆会令人发胖，所以这一调查结果不能解释爱吃高脂肪薯条的人的体重问题。

Dr Bertoia said that brown rice and whole meal bread are both good alternatives to potatoes.
波托亚博士称，糙米和全麦面包都是土豆不错的替代品。

All of the calculations took into accountother changes to diet, as well as changes to smoking, exercise and sleep that occurred over the years.
所有这些计算都考虑到了其他因素在几年中的改变，包括食谱、吸烟、锻炼、睡眠。