香蕉有益健康 皮也能吃?

 Are bananas fattening¹?

吃香蕉会胖吗？

Those who claim they are argue that bananas cause the body to make lots of insulin, and insulin causes fat growth.

那些声称香蕉使人发胖的人辩称香蕉促进人体分泌大量胰岛素，胰岛素会使人发胖。

How much insulin we produce is related to how fast a food becomes sugar in our bloodstream. How can you know if a food makes a lot of sugar quickly? The glycemic index (GI) rating tells us. Foods with GI scores above 75 are considered high-GI foods. Bananas have a GI of 62, which is considered low.

人体分泌多少胰岛素与食物在血液中转化成糖的快慢有关，那我们怎么能知道一种食物是否会很快转化成大量糖分呢？这个可以从血糖指数等级得知。血糖指数高于75的食物被认为是高血糖指数食物。香蕉血糖指数为62，数值较低。

Weight loss can be a struggle for anyone, but it is especially hard for diabetics. A study looked at how the starch² from unripe³ bananas affected⁴ the weight of a group of obese⁵ diabetics. After four weeks of a diet high in bananas, diabetics lost significantly more weight than on a control diet. They also saw improvements in insulin sensitivity from the banana diet.

对任何人来说，减肥都是一种挣扎，但对糖尿病人来说尤其困难。一项研究观测了未成熟香蕉中的淀粉如何影响肥胖糖尿病人的体重。糖尿病人每顿都吃很多香蕉，四周后他们明显比控制饮食的人体重下降更多。吃香蕉餐后，胰岛素敏感度也有所改善。

Bananas are a rich source of resistant⁶ fiber⁷, which has been shown to help weight loss. Bananas that still have some green on the skin are even higher in resistant fiber.

香蕉富含抗性纤维，有助于减肥。皮仍然发绿的香蕉抗性纤维含量甚至更高。

Are bananas unhealthy?

香蕉不健康吗？

No. On the contrary, bananas have been shown to cut risks of stroke, diabetes⁸ and cancers.

错。恰恰相反，香蕉已被证明能降低患中风、糖尿病和癌症的风险。

Stroke risk:

患中风的风险：

A group of over 90,000 women, ages 50-79, was tracked for 11 years to see how their diets predicted their stroke risk. Those who had the potassium from an extra banana each day had a 25 percent reduction in their risk of stroke.

有研究追踪了超过90,000名年龄在50到79岁的女士，历时11年，想要看看她们的饮食如何影响患中风的危险。对于那些1天多吃1个香蕉从中吸收了钾元素的人，她们患中风的危险降低了25%。

Diabetes risk:

患糖尿病的风险：

Along with helping⁹ diabetics lose weight, bananas lower the risk of developing diabetes.

香蕉既有助于糖尿病人减肥，还能降低患糖尿病的风险。

Cancer risk:

患癌症的风险：

Bananas are the most powerful fruit for cutting the risk of kidney cancer. In a large study, 61,000 adult women were asked about their diets and monitored for kidney cancer for 13.4 years. Many types of produce were helpful, but bananas were the best fruit for lowering the risk of kidney cancer.

香蕉是降低患肾癌风险最强的水果。一项大型研究询问了61,000名成年女性的饮食情况，对她们进行肾癌检测，历时13.4年。很多农产品都有帮助，但香蕉是降低患肾癌风险最好的水果。

How can you use banana skins?

香蕉皮怎么用？

Skins from green bananas can be taken and, after removing the stem and dark tip, cut into small strips 2-3 inches long and 1/2 inch wide. These strips can be made into a high-potassium tea or added to a stir fry. I love stir-frying them with onions, bok choy and mushrooms.

绿香蕉的皮可以剥掉，切掉茎和黑色的尖部之后，把皮切成2—3英寸长、1/2英寸宽的条，可以做成高钾茶或放入炒青菜里。我喜欢把香蕉皮和圆葱、白菜、蘑菇一起炒。

When you eat the skins, be sure you are eating organic bananas. The flesh of regular bananas are low in pesticides¹⁰, but the skins are not.

吃香蕉皮一定要吃有机香蕉的，普通香蕉的果肉农药含量低，但皮上农药含量高。

 

1 fattening   

adj.（食物）要使人发胖的v.喂肥( fatten的现在分词 )；养肥（牲畜）；使（钱）增多；使（公司）升值

参考例句：

• The doctor has advised him to keep off fattening food. 医生已建议他不要吃致肥食物。 来自《简明英汉词典》
• We substitute margarine for cream because cream is fattening. 我们用人造黄油代替奶油，因为奶油会使人发胖。 来自《简明英汉词典》

2 starch   

n.淀粉；vt.给...上浆

参考例句：

• Corn starch is used as a thickener in stews.玉米淀粉在炖煮菜肴中被用作增稠剂。
• I think there's too much starch in their diet.我看是他们的饮食里淀粉太多了。

3 unripe   

adj.未成熟的；n.未成熟

参考例句：

• I was only ill once and that came of eating an unripe pear.我唯一一次生病是因为吃了未熟的梨。
• Half of the apples are unripe.一半的苹果不熟。

4 affected   

adj.不自然的，假装的

参考例句：

• She showed an affected interest in our subject.她假装对我们的课题感到兴趣。
• His manners are affected.他的态度不自然。

5 obese   

adj.过度肥胖的，肥大的

参考例句：

• The old man is really obese,it can't be healthy.那位老人确实过于肥胖了，不能算是健康。
• Being obese and lazy is dangerous to health.又胖又懒危害健康。

6 resistant   

adj.(to)抵抗的，有抵抗力的

参考例句：

• Many pests are resistant to the insecticide.许多害虫对这种杀虫剂有抵抗力。
• They imposed their government by force on the resistant population.他们以武力把自己的统治强加在持反抗态度的人民头上。

7 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

8 diabetes   

n.糖尿病

参考例句：

• In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者，医生告诫他们不要吃糖。
• Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。

9 helping   

n.食物的一份&adj.帮助人的，辅助的

参考例句：

• The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
• By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。

10 pesticides   

n.杀虫剂( pesticide的名词复数 )；除害药物

参考例句：

• vegetables grown without the use of pesticides 未用杀虫剂种植的蔬菜
• There is a lot of concern over the amount of herbicides and pesticides used in farming. 人们对农业上灭草剂和杀虫剂的用量非常担忧。 来自《简明英汉词典》