Pizza is healthy. And it isn’t healthy.

披萨很健康，但也不健康。

Depending on the type of crust, the amount of cheese and the toppings used, pizza can rank anywhere from nutritionally decent to a diet disaster.

这取决于它饼皮的类型，芝士的量和饼皮上的食材，披萨可以营养丰富，也可以是健康饮食的克星。

Even healthy pizzas deliver a good amount of sodium² from tomato sauce and cheese, so if you are watching your salt intake³, you should eat with caution. Of course, the size of the slice and the number of slices you eat count, too.

因为健康披萨的番茄酱和芝士中有丰富的钠含量，所以如果你在控制钠的摄入量的话，吃披萨时你就该小心了。当然，披萨块的大小和你吃的数量同样应该考虑进去。

Pizza pros⁴ include the fact that it offers calcium⁵ from cheese and disease-fighting lycopene from tomatoes. And pizza crust made with whole-wheat flour (including whole white wheat flour) is healthier than regular white crust, as it offers whole grains and fiber⁶ and is digested more slowly than refined grains.

披萨的优点在于，它里面的芝士富含钙元素，番茄中的番茄红素则有抵抗疾病的功效。由全麦面粉（包括全麦白面粉）做成的饼皮比普通精白面粉做成的饼皮要健康，它能为我们提供全谷物和纤维素，而且比细粮消化得更慢。

But what you put on your pizza can significantly impact its nutritional¹ value. Toppings such pepperoni, sausage and extra cheese can boost saturated⁷ fat, sodium and calories, while slices made with thinner crusts and topped with veggies tend to have lower calorie, saturated fat and sodium counts.

但是你在披萨上所放的食材可以在很大程度上影响披萨的营养价值。诸如意大利辣香肠、香肠和过量的芝士含有很多饱和脂肪、钠以及卡路里。薄一点的饼皮上配蔬菜会含有更低的卡路里、饱和脂肪和钠含量。

For example, a large slice of Pizza Hut’s Thin ’N Crispy Veggie Lovers pizza has 240 calories, 4 grams of saturated fat and 710 milligrams of sodium. But a large slice of the chain’s Meat Lovers pan pizza with pepperoni, sausage, ham, bacon, pork and beef has 480 calories, 10 grams of saturated fat and 1,180 milligrams of sodium.

举个例子，一大块Pizza Hunt’s的素薄饼披萨含有240卡路里，4克饱和脂肪和710毫克钠。但是同样来自Pizza Hunt’s的一大块包含意大利辣香肠，香肠，火腿，培根，猪肉以及牛肉的披萨则包含480卡路里，10克反式脂肪以及1180毫克钠。

Frozen pizzas can be a convenient dinner, but they too can vary in terms of ingredients and nutritional value, especially with sodium counts, so it’s important to read labels carefully (some contain small amounts of trans fats, too).

速冻披萨可以是简易晚餐的选择，但他们同样可以包含不同的食材，因此也有着不同的营养价值，特别是钠含量的多少，因此仔细看营养成分表就很重要（其中一些反式脂肪也很少）。

When it comes to kids and pizza, one recent study concluded that pizza consumption among children and adolescents was associated with a higher daily calorie intake and higher intakes⁸ of saturated fat and sodium. The study also found that pizza eaten as a snack or from fast-food restaurants had the greatest negative impact on calorie intake.

提到孩子，最近一项研究显示披萨的摄入量使得儿童和青少年每天摄入较高的卡路里、反式脂肪和钠。该项研究还表明把披萨当零食吃，或者快餐店的披萨都对控制卡路里的摄入很不利。

Pizza consumed in schools did not significantly affect children’s calorie intake, probably because it may not be that nutritionally different from other school entrees⁹, according to study authors.

据一位研究员所述，在校生的披萨摄入量并没有很大程度地影响到他们的卡路里摄入情况，也许是因为披萨的营养价值和他们平时在学校里吃的东西差不多。

If you enjoy pizza on a regular basis, try making it at home using healthier ingredients, such as whole-wheat English muffins, part-skim mozzarella cheese and tomato sauce without added salt. And don’t forget to top it with lots of vegetables; the more colorful your pizza, the better!

如果你平时定期就想吃顿披萨，尽量在家里自己做，用些健康的食材，比如全谷物的英国松饼，部分脱脂的马苏里拉奶酪以及不加盐的番茄酱。别忘了多多加上蔬菜，披萨的颜色越多样，越健康！