吃香蕉皮可以促进减肥，改善睡眠

营养学家称，吃香蕉皮可以促进减肥，改善睡眠

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

由于富含钾元素，不起眼的香蕉一直被誉为健康超级英雄。

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.

但是现在，一名顶级营养学家声称，我们也应该吃水果皮，这样才能真正获得健康益处。

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

苏茜·伯勒尔说，吃香蕉皮可以改善睡眠，改善皮肤，甚至有助于减肥。

“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.

“具体来说，你的整体纤维含量会增加至少百分之十，因为香蕉皮含有大量膳食纤维。你会多摄入将近20%的维生素B6和将近20%的维生素C，增加钾和镁的摄入量。”她说。

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.

不过别担心，说到吃香蕉皮，伯勒尔并不建议你吃完香蕉皮就开始大嚼特嚼。

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

相反，她建议将其放入冰沙、烘焙食品或咖喱中来增加你的营养摄入。

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，她补充道:“相反，将皮肤煮软将有助于打破皮肤内的一些细胞壁，帮助使营养物质容易吸收。

“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，将皮肤混合到配方或冰沙中是最实用的方法。在这里，你可以增加食谱的份量和营养含量，而对味道和口感的改变却微乎其微。”

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

伯勒尔还透露，在考虑特定的营养成分时，你选择的香蕉皮很重要。

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.

她说:“特别是带有亮黄色表皮的香蕉含有更高比例的抗氧化剂，这些抗氧化剂与抗癌效果有关，而绿色表皮(不太熟的香蕉)特别富含氨基酸色氨酸，这与良好的睡眠质量有关。”

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

绿色香蕉皮也富含抗性淀粉，这种特殊类型的纤维对肠道健康有益。

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

“因为这些果皮要坚硬得多，所以煮熟后最好食用以软化果皮。”

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

除了它们积极的营养价值，伯勒尔指出，香蕉皮在日常生活中还有其他一些实际用途。

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，她说在上面煮肉可以提高任何一餐的水分含量，还可以用来做很好的醋。

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

此前有研究表明，经常吃香蕉有助于预防心脏病和中风。

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

科学家发现，水果中的钾元素可以防止动脉硬化和变窄。

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.

这种重要的矿物质——土豆、西兰花和豆芽也富含这种矿物质——被发现有助于血液流向心脏和大脑，减少血栓的风险。

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

它对动脉的影响出现在美国阿拉巴马大学对老鼠的实验室测试中。