水果和蔬菜應該連皮一起食用

According to experts, it would seem that eating the skin of fruit and veg could help improve your mood, make you look forever young ?(maybe) and even kick cancer. Various studies seem to have confirmed this, with fruits such as banana, kiwi and even pineapple in the list of fruits which should keep their skins ON to reap all the benefits.

專家表示，吃水果皮、蔬菜皮或能讓心情變好、看上去更年輕--甚至可能抵抗癌癥。各種研究似乎已證實了這一點：香蕉、獼猴桃、甚至是菠蘿等水果都屬于應該連皮一起食用的水果，這樣才能獲得最大好處。

Oranges

橙子

Save your fingernails and eat the whole fruit, peel and all. According to a 2004 study in the Journal of Agriculture and Food ?Chemistry, powerful antioxidants called super flavonoids found in orange and tangerine peels can reduce levels of total cholesterol and "bad" LDL cholesterol, without lowering the "good" HDL levels.

給手指省點事吧--吃橙子不要剝皮。2004年發(fā)表在《農(nóng)業(yè)與食品化學雜志》上的一篇研究表明，橙子和橘子皮中發(fā)現(xiàn)的稱作超級黃酮類化學物的強效抗氧化劑可降低總的膽固醇水平和"壞的"低密度脂蛋白膽固醇，同時不會降低"有益"高密度脂蛋白膽固醇水平。

Antioxidants mop up damaging free radicals which are produced by our bodies when we breathe and eat and are linked to disease. Ones obtained from the peel were 20 times more powerful than those from the juice. "The same goes for all citrus fruits," says nutritionist Anita Bean.

當我們呼吸和吃東西的時候，抗氧化劑會清除身體產(chǎn)生的有害自由基，同時抗氧化劑也與疾病相關(guān)。橙皮含有的抗氧化劑功效是橙汁含有的20倍。"所有柑橘類水果皆如此，"營養(yǎng)學家安妮塔·貝恩說道。

Apples

蘋果

Peeling the skin off an apple means throwing away the fibre. "Almost half the vitamin C lies within the skin's surface so you're losing that too," Anita says. "And most of the fragrance cells are in the skin, so you can have a tasteless fruit if you peel it."

削蘋果皮意味著扔纖維素。"蘋果皮表面含有近一半的維生素C，所以削皮也會扔掉維C，"安妮塔說道。"而且，大多數(shù)的芳香細胞也存在于蘋果皮中，所以若削掉蘋果皮，蘋果可能就食而無味了。"

Red apple skins are particularly rich in anthocyanins, which are antioxidants that may protect against several types of cancer, in particular prostate cancer. Yellow apple skins contain carotenoids like betacarotene which help maintain healthy eyes, combat cancers and protect against heart disease.

紅蘋果皮含有大量的花青素，這是一種預防多種癌癥的抗氧化劑，尤其能預防前列腺癌。黃色的蘋果皮含有類胡蘿卜素，如β-胡蘿卜素，有助于保護眼睛、抵抗癌癥、預防心臟病。

The core don't contain higher levels of antioxidants but are an excellent source of soluble fibre to help stabilise blood sugar and aid digestion.

蘋果核含有的抗氧化劑含量不高，但卻是可溶性纖維的良好來源，有助于穩(wěn)定血糖、促消化。

Garlic

大蒜

According to a 2003 report in the Journal of Agricultural and Food Chemistry, garlic skin is recognised for having powerful antioxidant properties, and researchers from the Wakunaga Pharmaceutical company in Japan identified six antioxidant compounds within its skin.

2003年發(fā)表在《農(nóng)業(yè)與食品化學雜志》上的一篇報道表明，大蒜皮具有強效抗氧化特性，日本W(wǎng)akunaga制藥公司的研究員發(fā)現(xiàn)，大蒜皮含有6種抗氧化劑。

"Peeling garlic removes phenylpropanoid ?antioxidants found in the skin which help fight the ageing process and protect the heart," explains Anita.

"剝掉大蒜皮會帶走苯丙醇--大蒜表皮含有的一種抗氧化劑，有助于抗衰老、保護心臟健康，"安妮塔解釋道。