双语阅读：蔬菜不要去皮吃 浪费大量营养物质

【来源：易教网 更新时间：2017-11-13】

很多人都会将土豆、南瓜等蔬菜去皮后再食用，但据《每日邮报》网站报道，事实上，大部分蔬菜的果皮才是最有营养价值的部分，去皮食用将浪费大量营养物质。

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.

对于任何一顿饭来说，给蔬菜削皮都是最枯燥无味的环节，因为你要多花时间来准备。而当你削完皮后，得到的是一堆没用的、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.

但是健康专家表示，我们扔掉的其实是食物最健康的部分之一。

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.

每日邮报网站就不应该给蔬菜削皮的原因以及蔬菜表皮中蕴藏的营养物质采访了纽约的认证营养学专家兼注册营养师玛丽•简•德特罗耶。

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.

据德特罗耶称，保留蔬菜表皮的原因有很多，其中主要原因是削皮后浪费掉的营养物质。土豆、胡萝卜、黄瓜等食物的表皮都对健康非常有益。

'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纤维，尤其是色彩鲜艳的蔬菜表皮，” 德特罗耶告诉每日邮报网站。

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

“通常情况下，蔬菜的营养物质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.

黄瓜就是一个例子，它含有的抗氧化剂和维生素K大部分都存在于其深绿色外皮上。

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质量的土豆其他部分含有更多的营养物质，如铁、钙、钾、镁、维生素B6和维生素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.

德特罗耶称：“人们在制作土豆泥时，总觉得要把土豆皮削掉。但是他们可以直接把土豆皮煮一下，然后混进其余的土豆泥里。”她还补充道，蔬菜表皮含有的抗氧化剂能够对抗自由基。

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，数量过多时会对身体产生危害，导致心脏疾病等。

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

许多蔬菜中都含有维生素C和维生素E，它们能够中和自由基，保护身体免受其破坏。

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，胡萝卜、辣椒等颜色鲜艳的蔬菜的表皮含有植物营养素，具有抗氧化、消炎以及保护肝脏的功能。

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.

据德特罗耶称，人们之所以要给蔬菜削皮，主要是担心蔬菜果皮上的除草剂和杀虫剂。

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

但德特罗耶表示，只要认真清洗就可以解决这个问题。

'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.

“许多人认为他们必须要用香皂和水搓洗蔬菜才能够除去所有的化学物质，但其实你只要用水冲洗蔬菜，就可以去除所有的脏东西。”

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.

德特罗耶还说，如果消费者真的很担心，她建议他们访问美国环境工作组的网站，下载一份最新的农产品农药污染情况排名名单。

'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.

“如果消费者的预算充裕的话，我推荐他们购买有机农产品食用，这样就可以消除顾虑了。”她说道。

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

“但摄入植物性食物的好处远远大于你可能看过的关于杀虫剂和除草剂的坏处。”

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

德特罗耶承认，很多时候人们喜欢削皮，这取决于一个人成长过程中食用蔬菜的习惯或是因为一个人拥有较敏感的味觉。

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

她自己也喜欢去掉一些蔬菜的果皮，例如胡萝卜的皮，因为这些果皮对她来说会改变食物的“质地”。

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

但是德特罗耶说，她想不出哪一种蔬菜带皮吃会对身体有害。

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.

她说：“即使是那些硬皮的蔬菜也是如此。我每次烤茄子的时候都会留着茄子皮。我料理冬南瓜时也会保留它的皮。”

'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，蔬菜皮对健康非常有益。我总是建议大家每天摄入的食物要有一半是植物性食物。”