Image via WikipediaDrop the peeler — ?eating the skins of fruit and ?vegetables could boost your nutritional intake of vitamins, combat cancer and increase your energy levels.
扔掉手中的削皮器吧，要知道水果蔬菜的外衣不仅可以促进身体对维生素的吸收，还能抗癌，增强活力呢！
Dr Marilyn Glenville, former president of the Food and Health Forum at the Royal Society of ?Medicine, says: `All fruit and vegetables have a "bio-synergy", which means the nutritional ?benefits of each part are reinforced by the others.`
英皇家医学会营养协会前任会长玛丽莲?格勒威利博士称，所有的水果蔬菜都具有生物协同效应，也就是说，蔬果的各个部分相互补充，强化各种营养。
And the skin is not the only healthy bit we discard — stalks and cores can also be packed with nutrients.
因此，除了果皮之外，被我们一同丢弃的果柄和果核也极具营养价值。
Here, we reveal the fruit and vegetables you should try to eat whole.
现在我们来看看，哪些蔬果其实是应该整个儿吃的。
Kiwi fruit
猕猴桃
The hairy skin of the kiwi fruit is high in antioxidants and thought to have ?anti-cancer, anti-inflammatory and anti-?allergenic properties, says Dr Glenville. ‘The skin contains three times the anti?oxidants of the pulp; it also fights off bugs such as Staphylococcus and E-coli, which are responsible for food poisoning.’
猕猴桃毛茸茸的外皮中富含抗氧化剂，有抗癌，消炎，抗过敏的作用。格勒威利博士说, “猕猴桃果皮中的抗氧化剂含量是果肉的三倍，它还能对抗葡萄球菌，大肠杆菌这些会导致食物中毒的细菌。”
HOW TO EAT IT: If regular kiwi skin is too tart for you, opt for ‘gold’ kiwi fruit, which have sweeter, less hairy skins, but with the same benefits. Use the skin if you are juicing the fruit.
食用方法：要是嫌普通猕猴桃太酸的话，那就选择黄金奇异果吧，它们更甜一些，而且外皮相对光滑一些，但同样很有营养。记得在榨汁时把果皮也加上。
Pineapple
菠萝
Don’t panic — it’s the tough core of the pineapple, not the prickly skin you should be tucking into.
先别怕，不是要你吃多刺的菠萝皮，而是中间较硬的菠萝果心。
Along with fibre and vitamin C, a pineapple’s real benefit lies in an enzyme called bromelain, which breaks down food and dead human tissues linger in the digestive ?system quickly, ?protecting the stomach. ‘The core of a pineapple contains twice the bromelain concentration of the surrounding fruit,’ says Dr Glenville.
其实，除了富含纤维和维生素C，菠萝营养好就好在它的菠萝蛋白酶上，这种酶能加速食物分解，清除人体产生的垃圾组织，有助消化，保护肠胃。格勒威利博士指出：“菠萝果心的菠萝蛋白酶含量可是外层果肉的两倍。”
HOW TO EAT IT: Press and crush the core and add the juice to smoothies. It can be stringy, but the left-over pulp can also be added to soups or casseroles for extra fibre.
食用方法：将菠萝果心榨汁，加入冰沙中。虽然看上去有些粘稠，但由于剩下的果渣含有较多粗纤维，所以可以将其倒入汤或者砂锅菜中食用。
Bananas
香蕉
Researchers in Taiwan ?discovered banana peel extract can ease depression as it is rich in serotonin, the mood-balancing chemical. The skin was also found to be good for eyes, as it contains the antioxidant lutein which ?protects eye cells from exposure to ultraviolet light — a leading cause of cataracts.
台湾的研究人员发现香蕉皮的提取物富含能稳定情绪的化学物质——血清素从而，可以缓解抑郁。而且，香蕉皮还含有抗氧化的叶黄素，可以保护眼细胞免受紫外线侵扰，要知道，紫外线可是引起白内障的罪魁祸首。
HOW TO EAT IT: The research team advises boiling the peel for ten ?minutes and drinking the cooled water or putting it through a juicer and drinking the juice.
食用方法：研究人员建议将香蕉皮放入水中煮10分钟，冷却后喝汤；或者直接将其榨汁饮用。
Potatoes
土豆
Most people know potato skins are healthy, but few are aware of the reason why. It’s because the skin is a real nutritional powerhouse. Just one fist-sized potato skin provides half your daily ?recommended intake of soluble fibre, potassium, iron, phos?phorous zinc and vitamin C.
土豆皮有益健康可谓广为人知，可很少有人知道这其中的真正奥秘。其实，土豆皮就像一所发电站，提供各种营养。一个拳头大小的土豆，其皮中所含的水溶性纤维、钾、铁、磷、锌以及维生素C就可以达到每日营养素建议摄取量的一半。
‘Pound for pound, potatoes ?contain more vitamin C than oranges, so are perfect for anyone looking to ward off colds,’ says Dr Glenville.
格勒威利博士说，相同重量的土豆比橘子含有的维生素C还多，所以也是预防感冒的首选。
HOW TO EAT IT: Bake whole as ?jackets, boil and mash with the skin on, or slice into wedges, toss in a ?little olive oil and bake for potato wedges.
食用方法：带皮烤成英式“皮夹克土豆”；或煮烂，然后连皮捣碎；或者将土豆切成橘瓣状，涂上橄榄油，烤成美味薯角。
(Translator & Editor: 21英语 信宇 AND Lily)
This message is for reference only, right to your adult thinking, if there is any offensive please leave a message or email to me, I'll correct. Thank you. 这里的讯息只供参考, 对不对就要你成人的思考, 如有任何冒犯请留言或email给我， 我会尽快改正. 谢谢
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