“全食族”流行“吃葡萄不吐葡萄皮” “Totality family”popular“Spit no grape skins while eating grapes”

　　

专家说想“食用完整食物获取全部营养”，需过营养吸收和食品安全两道关 Experts say that want to“Eating complete food for all of its nutrients”，Have to absorb nutrition and food safety two shut

　　“吃葡萄不吐葡萄皮”不再是顺口溜，在“全食族”的概念里，吃葡萄不光得不吐葡萄皮，而且葡萄籽也得一起吞下去。这样颇为颠覆的“全食理念”到底对不对？记者就此采访了南京的多位营养专家。

“Spit no grape skins while eating grapes”Is no longer ShunKouLiu，in“Totality family”In the concept of，Eat the grape and not only not spit grape skin，And grape seed have to swallow it together。This rather subversive“Totality ideas”Exactly right？The reporter interviewed more than nanjing nutrition experts。

　　

“全食族”是啥概念？ “Totality family”Is what concept？

　　记者在搜索引擎中输入“全食族”的字样，根据百度百科的解释“全食族”是指坚持吃完整的食物的人群。“吃葡萄不吐葡萄皮”，吃香蕉不再“剥了皮吃”，还喜欢“囫囵吞枣”。如今，越来越多的都市人加入到这个行列。他们相信“全食物，全营养”，坚持吃完整的食物，以获取全部的营养。据称，“全食物”作为一种饮食文化最早兴起于西方发达国家，逐步向全世界扩展。

Reporter in the search engine input“Totality family”"，According to the baidu baike explanation“Totality family”Refers to insist to eat the food of the whole people。“Spit no grape skins while eating grapes”，To eat bananas will no longer“Skins to eat”，Also like“bolt”。now，More and more urbanite to jump on the bandwagon。They believe that“All food，Full nutrition”，Adhere to eat the food of the complete，In order to get all the nutrition。it，“All food”As a kind of diet culture first arose in the western developed countries，Gradually extended to the world。

　　只吃菜叶不吃根、茎，吃水果只吃果肉而把果皮、果核、果籽丢弃，统统都是对食物精华的浪费。“全食族”认为，这些食物里含有维他命、矿物质、纤维素和植物生化素。“是植物自然分泌的一种化合物，据说是植物自我护卫生命的重要物质，人若长期坚持摄取，可抗氧化、消除自由基，延缓衰老。”

Only eat vegetables leaf don't eat root、stem，Eat fruit eat only fruit pulp and peel、stone、Fruit seed discard，They were all on the essence of the food waste。“Totality family”think，The food contains vitamin、minerals、Cellulose and plant biochemical element。“Is the natural plant the secretion of a compound，It is said that the ego is plant life important matter，If a man insist for a long time to absorb，Can antioxidant、Eliminate free radicals，anti-aging。”

　　

“连皮带籽”吃更有营养？ “Even belt seed”Eat more nutritious？

　　南医大营养与食品卫生学系副教授莫宝庆告诉记者，“植物生化素”准确的叫法应当是植物化学物。”但是对于植物生化素“若长期坚持摄取，可抗氧化、消除自由基，延缓衰老”的说法，专家表示，这种说法存有争议，至少目前国内尚无此领域的权威研究数据来佐证。

South YiDa nutrition and food hygiene department associate professor MoBaoQing told reporters，“Plant biochemical element”Accurate way should be plant chemicals。”But to plant biochemical element“If you insist for a long time to absorb，Can antioxidant、Eliminate free radicals，anti-aging”that，Experts say，This statement controversial，At least at present domestic is the field of authoritative research data to evidence。

　　“全食族”讲究吃东西时要“连皮带籽”，食用完整的食物，才能获取全部的营养。但江苏省人民医院营养科主任李群告诉记者，食物并不是所有的营养都在皮和籽里，刻意追求“完整的食物”其实完全没有必要。“虽然不少人在吃东西时会有误区，但只要一天的食物按照平衡膳食宝塔的推荐来吃，基本上还是能满足人体的营养需求的。目前为止，还没有一种病是因为吃皮或是不吃皮的原因而引起。”

“Totality family”Pay attention to eat to“Even belt seed”，Eating complete food，To get all the nutrition。But the jiangsu province people's hospital nutrition of director of division of lie group told reporters，Food and not all the nutrition in the skins and seeds，painstakingly“Complete food”It is not necessary。“Although many people eat when error，But as long as a day of food balanced diet pagoda in accordance with the recommended to eat，Basically can still meet the nutritional needs of the human body。So far，Is not a disease because eat skin or don't eat skin caused by。”

　　

“全食”的AB面 “totality”AB face

　　

果皮有一定营养 但也有农药 Peel has certain nutrition but also have pesticide

　　记者了解到，“全食族”们推崇的“果品营养说”得经过“营养吸收”和“食品安全”的两道关卡。“如苹果皮，如果一不小心遇上‘药袋苹果’，可能有害物质会更多。”李群说。“苹果的主要营养还是在肉里，并不是在皮里。

The reporter understands，“Totality family”Recognized the“Fruit nutrition said”by“Nutrition absorption”and“Food safety”Two levels of。“Such as apple skin，If carelessly meeting‘Medicine bag of apples’，May be harmful material can be more。”Lie group said。“Apple's main nutrition or in the flesh，And not in the lining。

　　南医大营养与食品卫生学系副教授莫宝庆认为，被网友们热捧的香蕉皮“对胃肠道有一些作用，但香蕉如果时间放长了的话，色素也会发生变化，也会导致霉菌的滋生。”南京市中西医结合医院营养科专家王东旭副主任中医师介绍，有清暑、解热、止渴、利小便功效的“西瓜翠衣”，并不是完全意义上的西瓜皮，而是用刨刀将表皮青色含有蜡质的青皮层刨下，晒干，即为西瓜翠衣(或称西瓜青)。

South YiDa nutrition and food hygiene department associate professor MoBaoQing think，Be net friends heat holding banana skin“Have some effect on gastrointestinal tract，But banana if time put long words，Pigment will also change，Can also lead to the growth of mold。”Nanjing combine traditional Chinese and western medicine hospital nutrition experts, deputy director of the department WangDongXu introduces traditional Chinese physician，The qing dynasty is、antipyretic、thirst、The effect of urine“Watermelon cui clothes”，And not completely in the sense of watermelon skin，But with the planer tool will skin blue contains wax qualitative green tangerine peel layer under the plane，dry，Is the watermelon emerald green clothes(Or says watermelon green)。

　　南京市中西医结合医院营养科专家王东旭副主任中医师说，即便是一些食材的果皮根茎有营养，但是要经过人工处理才能被吸收，不然营养摄取十分有限，甚至可能有损健康。

Nanjing combine traditional Chinese and western medicine hospital nutrition experts, deputy director of the department WangDongXu TCM doctor says，Even some ingredients skin roots have nutrition，But after artificial processing can be absorbed，Otherwise nutrition intake is very limited，May even to the detriment of his health。

　　

生吞葡萄籽不能消化 不如葡萄籽油好吸收 Eat grape seed can't digest as grape seed oil good absorption

　　在“全食族”的概念里，葡萄皮含有丰富的白藜芦醇，不仅能预防心脑血管疾病，还有极强的抗癌能力；葡萄籽中含有大量多酚类物质如黄酮类物质、原花青素等，而这些都是强抗氧化剂。莫宝庆告诉记者，葡萄皮和葡萄籽中的植物化学物的确具有抗氧化功能，但“葡萄籽的壳很厚，整颗吃下去并不利于消化吸收。”省人民医院营养科主任李群也认为，就算将葡萄籽弄碎，依然无法达到消化吸收的标准，最终仍然会随着排泄物排出。而且吃葡萄籽还会让舌头发麻，因为其中含有大量单宁，它会凝固舌头、口腔和食道表面的蛋白质，产生强烈涩味。

in“Totality family”In the concept of，Grape skin contains rich resveratrol，Not only can prevent disease of heart head blood-vessel，Have strong ability to fight；Grape seed contains a lot of polyphenols such as flavonoids、Procyanidins, etc，And these are the strong antioxidant。MoBaoQing told reporters，Grape skin and grape seed of plant chemicals indeed have antioxidant function，but“Grape seed shell is very thick，The whole planet down to eat is not conducive to digestion and absorption。”Province people's hospital nutrition of director of division of lie group also think，Even if will grape seed crumbles，Still cannot reach the standard of digestion and absorption，Eventually will still be with waste discharge。And eat grape seed still can let your tongue pins and needles，Because it contains a lot of tannins，It will set the tongue、Oral and esophagus surface protein，Produce strong astringency。

　　莫宝庆建议，全食族与其选择生吞葡萄籽，不如选择市场上热销的葡萄籽油。“葡萄籽油的亚油酸含量达70%以上。”记者了解到，亚油酸是人体必需而又为人体所不能合成的脂肪酸。同时，葡萄籽油还能防治心血管系统疾病，降低人体血清胆固醇和血压。

MoBaoQing Suggestions，Totality family and its choose eat grape seed，Sell like hot cakes on the market than choice of grape seed oil。“Grape seed oil of linoleic acid content of more than 70%。”The reporter understands，Linoleic acid is the human body essential and for human body cannot synthetic fatty acid。At the same time，Grape seed oil can also control the cardiovascular system diseases，Reduce the human serum cholesterol and blood pressure。

　　

香蕉皮粗纤维助排泄 肠胃不好反而成负担 Banana skin coarse fiber help drain intestines and stomach bad instead is a burden

　　粗纤维正是水果果皮最重要的“营养卖点”，典型的如香蕉皮。

Crude fibre fruit peel is the most important“Nutrition selling point”，The typical such as banana skin。

　　南京市中西医结合医院营养科专家王东旭副主任中医师介绍说，如果把食物的纤维组织与营养扯上关系那有些牵强。首先，不是所有食物中含有的纤维组织都能称得上我们常说的膳食纤维。其次，即便是膳食纤维也主要是指一般不易被消化的食物营养素，这里有个关键句：不容易被消化！膳食纤维主要来自于植物的细胞壁，营养作用远低于其他作用。膳食纤维的主要功效不在于其营养，主要是有很强的与水结合的能力。此作用可使肠道中粪便的体积增大，加快其转运速度，减少其中有害物质接触肠壁的时间。如果你胃肠不好，却硬塞进大量粗纤维，就会加重胃肠负担。

Nanjing combine traditional Chinese and western medicine hospital nutrition experts, deputy director of the department WangDongXu doctors said，If the food of fibrous tissue and nutrition relationshiop between that some far-fetched。First of all，Not all food contain fibrous tissue can be called we often say prandial fiber。secondly，Even dietary fiber also is mainly refers to the general is not easy to be digested food nutrients，Here is a key words：Not easy to be digested！Dietary fiber mainly comes from the plant cell walls，Nutrition effect is far lower than other action。Dietary fiber main efficacy is not its nutrition，Mainly is a strong and water the ability to combine。This function can make in their intestinal waste increased in size，To speed up the transfer speed，To reduce the harmful material contact intestinal wall time。If you gastrointestinal bad，But hard plug into a large number of crude fiber，Will aggravate gastrointestinal burden。

　　

专家列出“全食”清单 Experts suggest“totality”list

　　

可以“全食”的食物 can“totality”food

　　菠菜叶：富含植酸

Spinach leaves：Rich in phytic acid

　　番茄皮：含有番茄红素

Tomato skin：Contain lycopene

　　芹菜：茎和叶子都能食用，不能只吃茎而扔掉叶子

celery：Stems and leaves can edible，Can't eat only stems and leaves away

　　空心菜：茎和叶子都能食用，不能只吃茎而扔掉叶子

Water convolvulus：Stems and leaves can edible，Can't eat only stems and leaves away

　　莴苣叶：含有植酸

Lettuce leaf：Contains phytic acid

　　黄瓜皮：含植物化学物，抗氧化成分和膳食纤维，有助于防止便秘

Cucumber skin：Including plant chemicals，Antioxidant components and dietary fiber，Help prevent constipation

　　南瓜皮：含植物化学物

Pumpkin skin：Including plant chemicals

　　

不能“全食”的食物 Can't“totality”food

　　樱桃、苦杏仁、李子、枇杷的核：核中含氰甙化合物，会在身体里转化为氰氢酸，会导致中毒

cherry、Bitter almond、plum、Loquat nuclear：Nuclear containing cyanide glycoside compound，Will be in the body into cyanide hydrogen acid，Can lead to poisoning

　　猕猴桃皮：易导致不适感

Kiwi fruit skin：Easily lead to discomfort

　　苹果核：不利于消化 (通讯员 杨璞 记者 杨甜子 于丹丹)

Apple core：Is bad for the digestion (Reporter YangPu reporter Yang sweet fruit YuDanDan)