你吃什麼就導致了你的皮膚是怎樣？
ANTI-AGEING potions are big business with even Poundland launching its own range – but how you feed your skin from the inside has a far bigger effect than any beauty product.
抗衰老藥物是項大生意，甚至是Poundland公司（英國一家連鎖超市）都推出了自有品牌系列，但是如何從內在滋養你的皮膚比任何美容產品都更有效果。
Nutritionist Kim Pearson says: “You can use every anti-ageing cream on the planet but if your diet is not good, then it is likely to show on your face.”
營養學家金·皮爾森表示：“你可以用世界上所有的抗衰老面霜，但如果你的飲食不健康，那麼這有可能會直接體現在你的臉上。”
Lynsey Clarke asked Kim to diagnose skin issues that student Izzie Deibe, 20, could face due to her diet in ten years’ time.
琳西·克拉克請金判斷了一下20歲學生伊茲·德比因其自身飲食而可能在十年後面臨的皮膚問題。
Dehydrated skin
皮膚缺失水分
CAUSE: Alcohol
起因：酒精
Kim says: “Like many twenty-somethings, Izzie is prone to bingeing on nights out.
金表示：“就像許多20幾歲的年輕人，伊茲可能經常晚上出去大吃大喝。
“Drinking excessive alcohol decreases the body’s production of anti-diuretic hormones used to reabsorb water. As a result, your body loses more fluids than usual through urination and this can lead to dehydration.
“喝太多酒會使體內用於重吸收水分的抑制泌尿的荷爾蒙減少。因此，你的身體通過泌尿會失去比平常更多的水分，而這會使你的身體缺水。
“Dry, tight skin, which can make us look older, can be caused by dehydration. Aged skin naturally retains less water and loses its elasticity , so wrinkles become more pronounced over time.”
“皮膚乾燥緊繃會使我們看上去更老，而這可能是由皮膚缺水引起的。老化的肌膚自然會使更多水分流失，失去彈性，因此隨着時間推移，皺紋會變得更明顯。”
Solution: “On nights out, alternate every alcoholic drink with a glass of water,” says Kim.
解決方案：“晚上外出的時候，酒精飲品和水交替着飲用，”金說道。
“You can also infuse water with things such as mint and cucumber or citrus fruit. In the summer months, you could turn your favourite herbal tea into an iced tea.
“你還可以在水裏泡上薄荷和黃瓜或柑橘類水果。夏天你可以把你最喜歡的花草茶變成冰茶。
“The NHS recommends no more than 14 units of alcohol a week. It also suggests spreading this drinking over three or more days rather than bingeing.”
“英國國家醫療服務體系（NHS）建議每週飲酒不要超過14個單位的酒精，而且還建議分三天或三天以上飲用，而不是一次性暢飲。”
Sagging skin
皮膚下垂
CAUSE: Sugar
起因：糖
Kim says: “While there are positive aspects to Izzie’s diet, sweet treats, processed foods and orange juice contain lots of sugar.
金表示：“雖然伊茲的飲食有好的一面，但甜食、加工食品和橙汁裏都有大量糖分。
“Our body breaks down carbohydrates we eat into the simple sugar, glucose, which we then use for energy. But when we eat excess sugar or too many high-glycemic carbs such as bread, fizzy drinks and sweets, these sugars bind to the collagen and elastin proteins in our skin.
“我們的身體會把我們吃的碳水化合物分解爲單糖——葡萄糖，然後我們可以通過吸收葡萄糖獲得能量。但是當我們攝入過多糖分或吃下了太多高升糖指數的碳水化合物，例如麪包、汽水和甜品，這些糖分會粘到我們皮膚的膠原蛋白和彈力蛋白上。
“This damaging process, known as glycation, stiffens and weakens these important skin structures contributing to lax, sagging skin.”
“這種破壞過程又被稱爲糖化，它會使這些重要的皮膚組織變得僵硬又脆弱，從而導致皮膚鬆弛、下垂。
Solution: “Read labels carefully and be mindful of how much sugar you’re eating,” says Kim.
解決方案：“認真讀一下食品標籤，注意你攝入了多少糖分，”金說道。
“Replace the sugar in your tea or coffee with natural sweeteners such as xylitol or stevia.
“用木糖醇或甜菊糖等天然甜味劑替換你加進茶或咖啡裏的糖。
“Try brown pasta, cauliflower rice or opting for rye bread instead of your usual white sliced loaf.”
“嘗試一下棕色的意麪、花椰菜炒飯或者用黑麪包代替你常吃的白切片面包吧。”
Wrinkles
皺紋
CAUSE: Fried food
起因：油炸食品
Kim says: “Izzie doesn’t eat too many fried foods other than a fried egg.
金表示：“除了煎蛋，伊茲沒有吃太多油炸食品。
“Fried food has the same effect as smoking, pollution and alcohol – they all produce free radicals.
“油炸食品與吸菸、污染以及酒精有着相同的影響，它們都會產生自由基。
“These are a natural by-product of our body’s energy production system but too many of them – unstable molecules – can cause damage to cells through the process of oxidation.
“這是我們身體的能量生產體系的一種天然的副產品，但體內有太多這種不穩定分子，在其氧化的過程中會引起細胞損傷。
“This can speed up the ageing process and lead to premature wrinkles.”
“這會加速皮膚老化，使皮膚過早產生皺紋。”
Solution: “Limit fried foods. Izzie could swap a fried egg for a poached or boiled one,” says Kim.“Antioxidants like Vitamins A, C and E and flavonoids neutralise free radicals so get these in your diet by eating fresh veg, fruits and green tea.”
解決方案：“少吃油炸食品。伊茲可以把煎蛋換成荷包蛋或帶殼水煮蛋，”金說道。“維生素A、C和E以及類黃酮等抗氧化劑可以中和自由基，所以在日常飲食中可以吃一些新鮮蔬菜和水果，喝點綠茶來補充這類物質。”
Patchy skin
皮膚有色斑
CAUSE: Processed food
起因：加工食品
Kim says: “Unhealthy fats found in processed and fast food can cause inflammation.
金表示：“在加工食品和快餐中發現的不健康的脂肪會引發炎症。
“Low-level inflammation can occur in the body with no noticeable symptoms but, if you have increased levels of systemic inflammation, it can lead to issues such as weight gain as well as skin problems such as patchiness and redness.
“體內有低度炎症的時候沒有明顯的症狀，但如果你的全身性炎症加劇，這會使你的體重增加，還會使你的皮膚產生色斑、紅腫等問題。
“There are a number of common culprits when it comes to bad fats and inflammatory foods – watch out for pizza, chips and processed meats such as burgers, pepperoni and hot dogs.”
“提到有害脂肪和引發炎症的食品，其實有很多常見的元兇，你要小心比薩餅、薯條以及漢堡、意大利辣香腸以及熱狗等加工肉製品。”
Solution: “Izzie could swap a post-night-out McDonald’s for leftover brown pasta or some oatcakes with almond butter,” says Kim.
解決方案：“伊茲可以把晚上的麥當勞換成剩下的棕色意麪或抹上杏仁醬的燕麥餅，”金說道。
“Add anti-inflammatory foods such as oily fish, turmeric, tomatoes, unroasted walnuts and flaxseeds.”
“多吃一些抗炎症的食物，例如富含油脂的魚類、薑黃、番茄、未經焙燒的核桃和亞麻仁。”
Puffy skin
皮膚浮腫
CAUSE: Salty meals
起因：過鹹的飲食
Kim says: “When you’re busy it can be tempting to ditch cooking in favour of a quick-fix microwave meal.
金表示：“當你很忙的時候，選擇快速搞定且無需烹飪的微波食品是很誘人的。
“But ready-meals are notoriously high in salt, which can lead to water retention.
“但預製餐的含鹽量很高，而這會留住你體內的水分。
“Not only will you feel bloated and uncomfortable, it will mean your skin is likely to appear puffy.
“它不僅會使你覺得胃脹、不舒服，而且你的皮膚很可能會浮腫。
Solution: “Prepare in advance for busy days by batch-cooking healthy meals at the weekend and freezing portions for DIY microwave meals you can make in minutes,” Kim says.
解決方案：“週末爲忙碌的日子提前準備好間歇蒸煮的健康食品，然後分別冷凍起來，這樣你就可以自己動手做出幾分鐘就能搞定的微波食品，”金說道。
“Alternatively, have a handful of five-minute meals, such as an omelette with steamed vegetables.
“或者，你可以準備5分鐘就能搞定的飯菜，例如煎蛋卷加水煮蔬菜。
“Make your own pesto sauce from basil, pine nuts, garlic and olive oil. And check the salt content of processed foods such as sausages.”
“你可以用羅勒（一種香草）、松仁、大蒜和橄欖油自制香蒜醬。你也要注意一下香腸等加工食品中的鹽分。”
（翻譯：Dlacus）
