吃香蕉皮可以促進(jìn)減肥，改善睡眠

營(yíng)養(yǎng)學(xué)家稱，吃香蕉皮可以促進(jìn)減肥，改善睡眠

The humble banana has long been hailed a health superhero, thanks to its potassium-rich content.

由于富含鉀元素，不起眼的香蕉一直被譽(yù)為健康超級(jí)英雄。

But now, a top dietitian has now claimed that we should be munching on the fruit’s skin as well to really reap the health benefits.

但是現(xiàn)在，一名頂級(jí)營(yíng)養(yǎng)學(xué)家聲稱，我們也應(yīng)該吃水果皮，這樣才能真正獲得健康益處。

Susie Burrell says that eating the peel can improve your sleep, enhance your skin and even boost weight loss.

蘇茜·伯勒爾說(shuō)，吃香蕉皮可以改善睡眠，改善皮膚，甚至有助于減肥。

“Specifically, you will increase your overall fibre content by at least ten per cent as a lot of dietary fibre can be found in the skin of the banana. You will get almost 20 percent more vitamin B6 and almost 20 percent more vitamin C and you will boost both your potassium and magnesium intake,” she said.

“具體來(lái)說(shuō)，你的整體纖維含量會(huì)增加至少百分之十，因?yàn)橄憬镀ず写罅可攀忱w維。你會(huì)多攝入將近20%的維生素B6和將近20%的維生素C，增加鉀和鎂的攝入量。”她說(shuō)。

But don’t worry, when it comes to eating banana skin, Burrell does not recommend you just start munching on the peel once you’ve finished the inside.

不過(guò)別擔(dān)心，說(shuō)到吃香蕉皮，伯勒爾并不建議你吃完香蕉皮就開(kāi)始大嚼特嚼。

Instead, she suggests putting it in a smoothie, baked goods or a curry to boost your nutritional intake.

相反，她建議將其放入冰沙、烘焙食品或咖喱中來(lái)增加你的營(yíng)養(yǎng)攝入。

Writing in her blog, she adds: “Rather, cooking the skin to soften it will help to break down some of the cell walls within the skin, helping to make the nutrients easy to absorb.

在她的博客中，她補(bǔ)充道:“相反，將皮膚煮軟將有助于打破皮膚內(nèi)的一些細(xì)胞壁，幫助使?fàn)I養(yǎng)物質(zhì)容易吸收。

“Next blending the skin into recipes or smoothies is the most practical way to use them. Here you will increase the volume and nutritional content of recipes with minimal change to taste and texture of the cooking.”

下一步，將皮膚混合到配方或冰沙中是最實(shí)用的方法。在這里，你可以增加食譜的份量和營(yíng)養(yǎng)含量，而對(duì)味道和口感的改變卻微乎其微。”

Burrell also revealed that the particular banana skin you choose is important when thinking about the specific nutrients.

伯勒爾還透露，在考慮特定的營(yíng)養(yǎng)成分時(shí)，你選擇的香蕉皮很重要。

She says: “Specifically bananas with bright yellow skins have a higher proportion of antioxidants associated with anti-cancer effects while green skins (less ripe bananas) are particularly rich in the amino acid tryptophan which is associated with good sleep quality.

她說(shuō):“特別是帶有亮黃色表皮的香蕉含有更高比例的抗氧化劑，這些抗氧化劑與抗癌效果有關(guān)，而綠色表皮(不太熟的香蕉)特別富含氨基酸色氨酸，這與良好的睡眠質(zhì)量有關(guān)。”

“Green banana skins are also rich in resistance starch, the special type of fibre known to benefit gut health.

綠色香蕉皮也富含抗性淀粉，這種特殊類型的纖維對(duì)腸道健康有益。

“As these skins are much tougher, they are definitely best consumed after boiling to soften the skins.”

“因?yàn)檫@些果皮要堅(jiān)硬得多，所以煮熟后最好食用以軟化果皮。”

As well as their positive nutritional benefits, Burrell points out that banana skins have several other practical uses in day to day life.

除了它們積極的營(yíng)養(yǎng)價(jià)值，伯勒爾指出，香蕉皮在日常生活中還有其他一些實(shí)際用途。

For example, she says cooking meat on top of them will help to boost the moisture content of any meal and they can help make a great vinegar.

例如，她說(shuō)在上面煮肉可以提高任何一餐的水分含量，還可以用來(lái)做很好的醋。

It comes after it emerged eating bananas regularly can help prevent heart attacks and strokes.

此前有研究表明，經(jīng)常吃香蕉有助于預(yù)防心臟病和中風(fēng)。

The potassium in the fruit combats the hardening and ­narrowing of arteries, scientists discovered.

科學(xué)家發(fā)現(xiàn)，水果中的鉀元素可以防止動(dòng)脈硬化和變窄。

The vital mineral — which spuds, broccoli and sprouts are also rich in — was found to aid blood flow to the heart and brain and reduce the risk of clots.

這種重要的礦物質(zhì)——土豆、西蘭花和豆芽也富含這種礦物質(zhì)——被發(fā)現(xiàn)有助于血液流向心臟和大腦，減少血栓的風(fēng)險(xiǎn)。

Its effect on the arteries emerged in US lab tests at the University of Alabama on mice.

它對(duì)動(dòng)脈的影響出現(xiàn)在美國(guó)阿拉巴馬大學(xué)對(duì)老鼠的實(shí)驗(yàn)室測(cè)試中。