Whether popcorn¹ is "healthy" depends how you eat it.

爆米花健不健康，就看你怎么吃了。

In its purest form -- that is, plain air-popped kernels² -- it's a healthy, whole-grain, antioxidant-rich snack food that comes at a pretty low-calorie cost for those who like to mindlessly nibble³.

最纯的爆米花，也就是纯粹压力爆玉米粒，是一种健康的、全谷物的、富含抗氧化剂的小吃，并且热量低，最适合那些没事就喜欢往嘴里塞东西的人了。

A three-cup serving of air-popped popcorn has only 93 calories, 1 gram of fat and close to 4 grams of fiber⁴.

3杯爆米花的热量大概也就只有93焦耳，1克脂肪，接近4克纤维素。

But movie theater popcorn, which is popped in coconut⁵ oil before salt and a "buttery topping" are added, is a distant cousin to its more clean-living relative.

但是电影院里的爆米花，不仅加了盐和黄油，还是用椰子油爆出来的，对于那种没有什么添加的原味爆米花来说，这种算是它的远亲了。

According to a report from the Center for Science in the Public Interest, a medium bucket of popcorn holds 20 cups and contains 1,200 calories, 980 milligrams of sodium⁶ and 60 grams of saturated⁷ fat, or about three days worth.

根据公共利益科学中心的一项报告表明，一个中号桶大约可容20杯爆米花，含1200焦的热量，980毫克钠，60克饱和脂肪，是3天的量。

Even if you ate only 3 cups (probably unlikely), you would still consume about half a day's worth of saturated fat.

即使你只吃3杯的话（貌似不太现实），那还得需要消耗大约半天量的饱和脂肪。

If you're buying pre-popped popcorn in supermarkets, be sure to check nutrition labels, as serving sizes, sodium and sugars vary.

如果你打算在超市买提前爆好了的爆米花，记得看一下营养成分标签，什么分量大小、钠和糖含量变化。

If you're popping at home in the microwave, choose lower-fat versions. Limit the amount of salt and butter you add, and consider adding herbs such as basil, oregano or red pepper flakes⁸ -- or even Parmesan cheese instead.

如果你想在家里使用微波炉爆爆米花，一定要选择低脂肪的。控制盐和黄油的量，可以考虑加一点香草，像罗勒（用于调味），牛至叶，红椒片等等，或者也可以加些帕玛森芝士。