專家：蔬菜千萬不要去皮吃

很多人都會將土豆、南瓜等蔬菜去皮后再食用，但據(jù)《每日郵報》網(wǎng)站報道，事實上，大部分蔬菜的果皮才是最有營養(yǎng)價值的部分，去皮食用將浪費(fèi)大量營養(yǎng)物質(zhì)。

Peeling vegetables can be the most tedious part of any meal as you spend extra minutes on prep time. And when you're done, you're left with a pile of unusable skins that usually end up in the trash.

對于任何一頓飯來說，給蔬菜削皮都是最枯燥無味的環(huán)節(jié)，因為你要多花時間來準(zhǔn)備。而當(dāng)你削完皮后，得到的是一堆沒用的、最后要扔到垃圾堆里的蔬菜果皮。

But according to health experts, what we throw away is actually one of the healthiest parts of our foods.

但是健康專家表示，我們?nèi)拥舻钠鋵嵤鞘澄镒罱】档牟糠种弧?/p>

Daily Mail Online spoke to certified nutritionist and registered dietitian Mary Jane Detroyer, based in New York, about why we shouldn't be peeling our vegetables and all the hidden benefits found in the skins.

每日郵報網(wǎng)站就不應(yīng)該給蔬菜削皮的原因以及蔬菜表皮中蘊(yùn)藏的營養(yǎng)物質(zhì)采訪了紐約的認(rèn)證營養(yǎng)學(xué)專家兼注冊營養(yǎng)師瑪麗•簡•德特羅耶。

According to Detroyer, there are several reasons to be leaving the skin on, and the main reason is what you deprive your body of when you peel it off. The rind of produce like potatoes, carrots, and cucumbers all have plenty of health benefits.

據(jù)德特羅耶稱，保留蔬菜表皮的原因有很多，其中主要原因是削皮后浪費(fèi)掉的營養(yǎng)物質(zhì)。土豆、胡蘿卜、黃瓜等食物的表皮都對健康非常有益。

'The skin has a lot of fiber and it's insoluble fiber, especially when the skin is colorful,' Detroyer told Daily Mail Online.

“蔬菜表皮含有大量不可溶性纖維，尤其是色彩鮮艷的蔬菜表皮，” 德特羅耶告訴每日郵報網(wǎng)站。

'Most of the time, the majority of the vegetable's nutrients are in the skin.'

“通常情況下，蔬菜的營養(yǎng)物質(zhì)大部分都集中在表皮上。”

One example is cucumbers, with dark green skin that contains the majority of its antioxidants, as well as most of its vitamin K.

黃瓜就是一個例子，它含有的抗氧化劑和維生素K大部分都存在于其深綠色外皮上。

And the skin of a potato packs more nutrients - iron, calcium, potassium, magnesium, vitamin B6 and vitamin C - ounce-for-ounce than the rest of the potato.

每盎司土豆皮要比同等質(zhì)量的土豆其他部分含有更多的營養(yǎng)物質(zhì)，如鐵、鈣、鉀、鎂、維生素B6和維生素C。

'People, when they make mashed potatoes, often feel they have to peel the skin off. But they can just boil the skin and mix it right into the rest of the mashed potatoes,' Detroyer said. She also added that the skin of vegetables contains antioxidants that fight against free radicals.

德特羅耶稱：“人們在制作土豆泥時，總覺得要把土豆皮削掉。但是他們可以直接把土豆皮煮一下，然后混進(jìn)其余的土豆泥里。”她還補(bǔ)充道，蔬菜表皮含有的抗氧化劑能夠?qū)棺杂苫?/p>

Free radicals are groups of atoms that can cause damage to the body when produced in excess, such as heart disease.

自由基是一群原子，數(shù)量過多時會對身體產(chǎn)生危害，導(dǎo)致心臟疾病等。

Vitamins C and E - as found in many vegetables - protect the body against the destructive effects of free radicals by neutralizing them.

許多蔬菜中都含有維生素C和維生素E，它們能夠中和自由基，保護(hù)身體免受其破壞。

Additionally more colorful vegetables such as carrots and peppers have peels with phytonutrients, which contain antioxidant, anti-inflammatory and liver-health-promoting properties.

除此之外，胡蘿卜、辣椒等顏色鮮艷的蔬菜的表皮含有植物營養(yǎng)素，具有抗氧化、消炎以及保護(hù)肝臟的功能。

One common fear that causes people to peel their vegetables, according to Detroyer, is the amount of herbicides and pesticides that can found on the skin.

據(jù)德特羅耶稱，人們之所以要給蔬菜削皮，主要是擔(dān)心蔬菜果皮上的除草劑和殺蟲劑。

But that can be taken care of with a good wash, Detroyer said.

但德特羅耶表示，只要認(rèn)真清洗就可以解決這個問題。

'Many people think they have to scrub their vegetables with soap and water to remove any of the chemicals, but if you just run them over with water, you'll get rid of the dirt,' she said.

“許多人認(rèn)為他們必須要用香皂和水搓洗蔬菜才能夠除去所有的化學(xué)物質(zhì)，但其實你只要用水沖洗蔬菜，就可以去除所有的臟東西。”

The dietitian added that if clients are really worried, she tells them to visit the Environmental Working Group website to get an updated list on the produce with the least and most pesticide contamination.

德特羅耶還說，如果消費(fèi)者真的很擔(dān)心，她建議他們訪問美國環(huán)境工作組的網(wǎng)站，下載一份最新的農(nóng)產(chǎn)品農(nóng)藥污染情況排名名單。

'And if they have the budget to do so, I recommend that they invest in eating organic produce, which can get rid of that fear,' she said.

“如果消費(fèi)者的預(yù)算充裕的話，我推薦他們購買有機(jī)農(nóng)產(chǎn)品食用，這樣就可以消除顧慮了。”她說道。

'But the benefits of eating plant-based foods far outweighs the negative things you may read about pesticides and herbicides.'

“但攝入植物性食物的好處遠(yuǎn)遠(yuǎn)大于你可能看過的關(guān)于殺蟲劑和除草劑的壞處。”

A lot of peeling is preferential, Detroyer admits, depending on how you grew up eating vegetables or if you have more sensitive tastes.

德特羅耶承認(rèn)，很多時候人們喜歡削皮，這取決于一個人成長過程中食用蔬菜的習(xí)慣或是因為一個人擁有較敏感的味覺。

There are even some skins that the nutritionist herself prefers to remove such as that of carrots because they 'change the texture' for her.

她自己也喜歡去掉一些蔬菜的果皮，例如胡蘿卜的皮，因為這些果皮對她來說會改變食物的“質(zhì)地”。

But Detroyer said she can't think of one vegetable in particular that has harmful effects by keeping on the skin.

但是德特羅耶說，她想不出哪一種蔬菜帶皮吃會對身體有害。

She said: 'Even vegetables that have tough skins. When I roast eggplant, I roast it with the skin on. Or when I cook butternut squash, I cook it with the skin on.

她說：“即使是那些硬皮的蔬菜也是如此。我每次烤茄子的時候都會留著茄子皮。我料理冬南瓜時也會保留它的皮。”

'In the end, it's very beneficial and I always recommend that you get 50 percent of your daily intake from these plant-based foods.'

“最后，蔬菜皮對健康非常有益。我總是建議大家每天攝入的食物要有一半是植物性食物。”