六種食物,專爲完美肌膚

Sandra Bullock, Rihanna, and Lindsay Lohan: What do these women have incommon? They’ve all been embroiled in tabloid-worthy scandals. But whatelse? They all look good, even when the press isn’t. That’s because they havewhat so many of us strive for: Perfect skin.

桑德拉布洛克，蕾哈娜和林賽羅翰：這些婦女有什麼共同之處？她們都被捲入了小報醜聞。還有什麼？她們都美若天仙，即使記者不在的時候。這是因爲她們一直在追尋：完美肌膚。

So, what’s the secret? How do some of us achieve the golden hue of HalleBerry while the rest of us get stuck with a scaly patchwork of blotches,pimples, and dry spots? Some of it’s genetic, sure, but that’s not the wholestory. If you listen to the conventional wisdom coming from the pharmaceuticalcompanies, you might think the problem is that you just haven’t discovered theright cream, ointment, or alcohol-soaked cleansing pad to clear up your those are solutions of last resort. What you need is a preventive strategy,one that involves nurturing the complex balance of nutrients that feed your skinand nurture your inner glow. In other words, if you want the kind of skin thatlooks good even through a Hollywood scandal, you’ve got to eat right. Here aresix foods that will have you looking your best.

我們這些平常人在忍受斑點、粉刺以及乾燥的困擾時，如何能實現像哈莉貝瑞那樣的金色色調呢？基因決定，當然，這是一部分，但不是全部。如果你聽從常規的製藥公司的觀點，你會覺得問題是你沒有使用合適的洗面奶、軟膏以及醫用酒精清潔面部。但這些都是萬不得已的解決方案。你需要的是一種預防性的策略，其中一項就是培育肌膚的營養平衡，使你的肌膚閃現內在的光芒。換句話說，如果你想使得你的肌膚看起來光澤襲人，或者像好萊塢醜聞主角那樣，你僅需要正確的飲食。這裏的六種食物，會使你得光芒四射。

And don’t forget to follow me on Twitter for more quick-hit health tips that drawon everything I've learned in more than a decade as editor for Men's Health andWomen's Health.

不要忘了跟蹤Twitter上的後續更多健康提示，那上面可以學到比在《男人健康》和《女人健康》做十年編輯還要多的東西。

1. SALMON 鮭魚

Salmon is an ideal food for many reasons, but asfar as your skin’s concerned, there’s only onethat matters: It’s among the world’s greatestsources of omega-3 fatty acids. Those are theessential fats that, along with bolstering thecognitive powers of your brain, concentrate in the walls of your epidermal cellsto help lock in moisture. Plus, in one study, researchers supplemented twogroups of mice with either omega-3 or omega-6 fats. After two weeks, the skinof the omega-3-fed group exhibited a 20 percent faster recovery rate fromexposure to ultraviolet light. That gives salmon two crucial skin boons: keepingyour skin from looking dry and helping it battle the dangers of excessivesunlight.

鮭魚是一種理想的食物有許多原因，但就你的皮膚來說，有隻有一個問題：它是世界上最大的ω- 3脂肪酸的來源的。這些都是必要的脂肪，可以增強你的大腦認知，集中在你表皮細胞上，幫助鎖住水分。另外一項研究中，研究人員觀察兩個ω- 3或Ω- 6脂肪的小鼠組。兩個星期後，暴露在紫外線下ω- 3組皮膚恢復要快20%。這裏鮭魚有兩大好處：保持你的皮膚溼度以及避免陽光直射。

Other omega-3 foods: sardines, walnuts, flaxseed

其它含有ω- 3的食物：沙丁魚 胡桃 亞麻籽

2. CARROTS 胡蘿蔔

Carrots are teeming with tiny orange pigments called beta-carotene, and when you ingest those pigments, you’re invitingthem to nestle into your skin, fill in blotches, and give you ahealthy glow. And what’s more, research shows that this canactually help prevent premature aging from sun damage. But isthe accumulation of orange in your skin going to make you looklike an extra from Jersey Shore? Well, hopefully not. But eatingexcessive loads of carotene-rich foods can lead to a conditioncalled carotenosis, wherein your skin stops looking healthy and starts looking, well,orange. But the conditions is rare, so unless you notice yourself turning into aprison jumpsuit, feel free to chow down.

胡蘿蔔含有大量的胡蘿蔔素色素，稱爲β-胡蘿蔔素，當你攝取這些顏料，它們將會依附你的皮膚，淡化斑點，使皮膚看起來更有光澤。研究表明，它們可以幫助皮膚由於曬傷而過早老化。但是，你的皮膚的橙色積累會讓你看起來像來自新澤西州海岸。不必擔心。胡蘿蔔素進食過多會導致稱之爲胡蘿蔔素沉着的皮膚病，那樣你的皮膚看起來就是像是橘子。但是這樣的情況非常罕見。因此，除非當你發現你像是穿上了監獄連體衣（囚服貌似是橘紅色）一樣，否則，就大快朵頤吧。

Other beta-carotene foods: sweet potatoes, red bell peppers, red grapefruit

其它含有β-胡蘿蔔素的食物：紅薯 紅辣椒 紅柚

3. AVOCADO 鱷梨

One study published by The Journal of the American College ofNutrition found that people with higher intakes of olive oil hadfewer wrinkles than people with higher intakes of butter. Thereason: Butter is loaded with saturated fat, while olive oil is rich inmonounsaturates, the same essential fats that make up morethan 50% of the calories in an avocado. So why eat avocado overolive oil? Both are good, but avocados have the added bonus ofB vitamins, which also help to keep your skin looking vibrant and smooth.

一項在美國營養學院雜誌上發表的研究發現：攝入量較高的橄欖油的人比攝入量較高的黃油的人皺紋更少。原因是：黃油具有飽和脂肪，而橄欖油中含有豐富的單一飽和油脂。同樣，一隻鱷梨中超過50％的熱量由單一油脂構成。這就是爲什麼多吃鱷梨超過橄欖油？這兩個都是好的，但有鱷梨富含維生素B，這也有助於保持你的肌膚活力和平衡。

Other monounsaturated-fat foods: olive oil, almonds, peanut butter

其它含有單一飽和油脂的食物：橄欖油 杏仁 花生醬

4. BEANS 豆子

Legumes, to be more precise. This is the class of plants that includes black beans, chickpeas, lentils, soybeans, and peanuts. And how do these puny pods protect your face? By smoothing out wrinkles. Australian researchers analyzed the diets of more than 400 elderly men and women and found that high intakes of legumes—alongside vegetables and healthy fats—resulted in 20% fewer wrinkles over time. The effect is likely a result of isoflavones—potent antioxidants—concentrated in the beans.

更精確地說，是豆類。包括黑豆，鷹嘴豆，小扁豆，大豆和花生。這些小小豆莢如何保護你的肌膚呢？通過平滑皺紋。澳大利亞研究人員分析了400多名老年男子和婦女發現：豆類、蔬菜和健康脂肪的攝入可以減少20%的皺紋。可能異黃酮、抗氧化劑集中在豆類中的原因。

Other isoflavone-rich foods: alfalfa, tempeh, tofu

其它富含異黃酮的食物：紫花苜蓿 豆豉 豆腐

5. GRAPES 葡萄

Besides providing protection from heart attack and stroke, antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging. That’s because polyphenols improve skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer.

除了提供心臟病發作和中風的保護，在葡萄中發現的叫做多酚的抗氧化劑也可以幫助防止中年人皮膚下垂。這是因爲多酚通過改善皮膚膠原蛋白的彈性，它是皮膚最裏層的主要蛋白質。

Other polyphenol-rich foods: grape juice, blueberries

其它富含多酚的食物：葡萄汁 藍莓

6. WATER 水

Okay, it’s not as fun to drink as wine, but water is the strongest weapon you have against lifeless skin. That’s why they call it “moisturizing”—because you’re trying to lock moisture, aka water, into your skin. To put it broadly, all the body’s processes rely on hydration, so if you’re not sipping throughout the day, you’re likely to have a slower metabolism, groggier head, and, yes, drier skin. One study suggested that it takes a mere half-liter of water to create a measurable increase in the capillary blood flow to your body’s outer layer. That’s just over 16 ounces. Try doing that a few times a day and you’ll have a face like a baby’s bottom in no time.

好吧，或許它遠沒有喝葡萄酒有趣，但是水是對付皮膚暗沉的最有力的武器。這就是爲什麼我們稱之爲：補水。如果你試圖皮膚保持溼度或者鎖住水分。更廣泛地說，我們的身體依賴於水化。所以，如果你不是整天喝水，你可能有一個緩慢的新陳代謝，頭暈或者皮膚乾燥。一項研究表明，僅僅需要半公升水，就可以增加毛細血管到達表皮的流量。僅僅只需16盎司。嘗試每天這樣做幾次，你就會有一個初生嬰兒般的臉。

Other water-rich foods: watermelon, peaches, celery

其他水豐富的食物：西瓜 桃子 芹菜