香蕉有益健康 皮也能吃?
Are bananas fattening?
吃香蕉會胖嗎？
Those who claim they are argue that bananas cause the body to make lots of insulin, and insulin causes fat growth.
那些聲稱香蕉使人發胖的人辯稱香蕉促進人體分泌大量胰島素，胰島素會使人發胖。
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.
人體分泌多少胰島素與食物在血液中轉化成糖的快慢有關，那我們怎麼能知道一種食物是否會很快轉化成大量糖分呢？這個可以從血糖指數等級得知。血糖指數高於75的食物被認為是高血糖指數食物。香蕉血糖指數為62，數值較低。
Weight loss can be a struggle for anyone, but it is especially hard for diabetics. A study looked at how the starch from unripe bananas affected the weight of a group of obese 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.
對任何人來説，減肥都是一種掙扎，但對糖尿病人來説尤其困難。一項研究觀測了未成熟香蕉中的澱粉如何影響肥胖糖尿病人的體重。糖尿病人每頓都吃很多香蕉，四周後他們明顯比控制飲食的人體重下降更多。吃香蕉餐後，胰島素敏感度也有所改善。
Bananas are a rich source of resistant fiber, which has been shown to help weight loss. Bananas that still have some green on the skin are even higher in resistant fiber.
香蕉富含抗性纖維，有助於減肥。皮仍然發綠的香蕉抗性纖維含量甚至更高。
Are bananas unhealthy?
香蕉不健康嗎？
No. On the contrary, bananas have been shown to cut risks of stroke, diabetes and cancers.
錯。恰恰相反，香蕉已被證明能降低患中風、糖尿病和癌症的風險。
Stroke risk:
患中風的風險：
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.
有研究追蹤了超過90,000名年齡在50到79歲的女士，歷時11年，想要看看她們的飲食如何影響患中風的危險。對於那些1天多吃1個香蕉從中吸收了鉀元素的人，她們患中風的危險降低了25%。
Diabetes risk:
患糖尿病的風險：
Along with helping diabetics lose weight, bananas lower the risk of developing diabetes.
香蕉既有助於糖尿病人減肥，還能降低患糖尿病的風險。
Cancer risk:
患癌症的風險：
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.
香蕉是降低患腎癌風險最強的水果。一項大型研究詢問了61,000名成年女性的飲食情況，對她們進行腎癌檢測，歷時13.4年。很多農產品都有幫助，但香蕉是降低患腎癌風險最好的水果。
How can you use banana skins?
香蕉皮怎麼用？
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.
綠香蕉的皮可以剝掉，切掉莖和黑色的尖部之後，把皮切成2—3英寸長、1/2英寸寬的條，可以做成高鉀茶或放入炒青菜裏。我喜歡把香蕉皮和圓葱、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 pesticides, but the skins are not.
吃香蕉皮一定要吃有機香蕉的，普通香蕉的果肉農藥含量低，但皮上農藥含量高。
