Drop the peeler — ­eating the skins of fruit and ­vegetables could boost your nutritional intake of vitamins, combat cancer and increase your energy levels. Here, we reveal the fruit and vegetables you should try to eat whole...

　　丢掉削皮机吧，吃蔬菜和水果的“果皮”更加能有效地促使人体吸收维生素、达到精力充沛的目的。以下是专家建议可以“连皮吃”的水果。


　　Kiwi fruit

　　奇异果

　　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

　　奇异果的皮具有很高的“抗氧化性”，专家证实多吃奇异果能起到抗癌、抗炎症、抗过敏的效果哦。

　　HOW TO EAT IT: If regular kiwi skin is too tart for you, opt for ‘gold’ kiwi fruit (?1.99 for four, waitrose.com), which have sweeter, less hairy skins, but with the same benefits. Use the skin if you are juicing the fruit.

　　食用方法：如果吃普通的奇异果觉得果皮的毛太多的话，专家建议吃一种叫“金奇异果”的品种，该品种的奇异果“果上绒毛”会少一些、口感更甜。

　　Broccoli

　　花椰菜；西兰花

　　Those neat little florets look more appealing, but there’s ­every reason to eat the stalks, too. ‘­Broccoli stalks can be less flavourful than the florets, but they are notably higher in calcium and vitamin C,’ says Dr ­Glenville. The stalks are also high in soluble fibre, so you’ll feel fuller for longer.

　　西兰花整齐的“菜茎”看起来很诱人，但是众人可能不知道西兰花的口感不那么好的“茎秆”部分却富含了丰富维生素C以及钙，此外，“茎秆”富含高度水溶性纤维（Soluble Fibre），更容易让身体吸收，有助于轻松排便。

　　HOW TO EAT IT: Simply shred the stalks into thin strips and add to stir-fry or serve steamed.

　　食用方法：将茎秆切丝状，用旺火炒或者隔水蒸。

　　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.

　　在台湾省的研究者发现香蕉皮的提取汁富含血清素，这种化学物质可以起到安抚人们情绪的效果。此外，香蕉皮富含“叶黄素”，它可以防止紫外线对眼睛的侵害、更可以避免患白内障的风险。

　　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：建议用开水将香蕉皮“煮”10分钟，等水凉以后，饮水水即可。或可以混合其他果汁一起饮用。

　　Garlic

　　大蒜

　　Garlic skin contains six separate antioxidant compounds, according to research from Japan. ‘Peeling garlic cloves removes the ­phenylpropanoid antioxidants which help fight the ageing ­process and protect the heart,’ explains Dr Glenville.

　　日本学者研究证实，大蒜皮富含6种不同成分的抗氧化的化合物，剥去大蒜皮也同时去除了其中的抗氧化物质，而这种物质有“抵抗衰老”以及“保护心脏”的功能。

　　HOW TO EAT IT: Drizzle olive oil over half or even a whole garlic head, then add to your baking tray when cooking a roast dinner or oven-baked Mediterranean vegetables.

　　食用方法：用橄榄油“连皮”烤大蒜的方法食用，或放进烤箱烹饪也不赖哦。