蔬菜千萬不要去皮吃

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.

對於任何一頓飯來說，給蔬菜削皮都是最枯燥無味的環節，因爲你要多花時間來準備。而當你削完皮後，得到的是一堆沒用的、最後要扔到垃圾堆裏的蔬菜果皮。

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，我們扔掉的其實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.

每日郵報網站就不應該給蔬菜削皮的原因以及蔬菜表皮中蘊藏的營養物質採訪了紐約的認證營養學專家兼註冊營養師瑪麗?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後浪費掉的營養物質。土豆、胡蘿蔔、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，尤其是色彩鮮豔的蔬菜表皮，” 德特羅耶告訴每日郵報網站。

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

“通常情況下，蔬菜的營養物質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大部分都存在於其深綠色外皮上。

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量的土豆其他部分含有更多的營養物質，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：“人們在製作土豆泥時，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，然後混進其餘的土豆泥裏。”她還補充道，蔬菜表皮含有的抗氧化劑能夠對抗自由基。

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

自由基是一羣原子，數量過多時會對身體產生危害，導致心臟疾病等。

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，胡蘿蔔、辣椒等顏色鮮豔的蔬菜的表皮含有植物營養素，具有抗氧化、消炎以及保護肝臟的功能。

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.

據德特羅耶稱，人們之所以要給蔬菜削皮，主要是擔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.

“許多人認爲他們必須要用香皂和水搓洗蔬菜才能夠除去所有的化學物質，但其實你只要用水沖洗蔬菜，就可以去除所有的髒東西。”

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，如果消費者真的很擔心，她建議他們訪問美國環境工作組的網站，下載一份最新的農產品農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.

“如果消費者的預算充裕的話，我推薦他們購買有機農產品食用，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遠大於你可能看過的關於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，很多時候人們喜歡削皮，這取決於一個人成長過程中食用蔬菜的習慣或是因爲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，例如胡蘿蔔的皮，因爲這些果皮對她來說會改變食物的“質地”。

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着茄子皮。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.'

“最後，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。”