六种食物,专为完美肌肤

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，蕾哈娜和林赛罗翰：这些妇女有什么共同之处？她们都被卷入了小报丑闻。还有什么？她们都美若天仙，即使记者不在的时候。这是因为她们一直在追寻：完美肌肤。

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.

我们这些平常人在忍受斑点、粉刺以及干燥的困扰时，如何能实现像哈莉贝瑞那样的金色色调呢？基因决定，当然，这是一部分，但不是全部。如果你听从常规的制药公司的观点，你会觉得问题是你没有使用合适的洗面奶、软膏以及医用酒精清洁面部。但这些都是万不得已的解决方案。你需要的是一种预防性的策略，其中一项就是培育肌肤的营养平衡，使你的肌肤闪现内在的光芒。换句话说，如果你想使得你的肌肤看起来光泽袭人，或者像好莱坞丑闻主角那样，你仅需要正确的饮食。这里的六种食物，会使你得光芒四射。

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.

不要忘了跟踪Twitter上的后续更多健康提示，那上面可以学到比在《男人健康》和《女人健康》做十年编辑还要多的东西。

1. SALMON 鲑鱼

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.

鲑鱼是一种理想的食物有许多原因，但就你的皮肤来说，有只有一个问题：它是世界上最大的ω- 3脂肪酸的来源的。这些都是必要的脂肪，可以增强你的大脑认知，集中在你表皮细胞上，帮助锁住水分。另外一项研究中，研究人员观察两个ω- 3或Ω- 6脂肪的小鼠组。两个星期后，暴露在紫外线下ω- 3组皮肤恢复要快20%。这里鲑鱼有两大好处：保持你的皮肤湿度以及避免阳光直射。

Other omega-3 foods: sardines, walnuts, flaxseed

其它含有ω- 3的食物：沙丁鱼 胡桃 亚麻籽

2. CARROTS 胡萝卜

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.

胡萝卜含有大量的胡萝卜素色素，称为β-胡萝卜素，当你摄取这些颜料，它们将会依附你的皮肤，淡化斑点，使皮肤看起来更有光泽。研究表明，它们可以帮助皮肤由于晒伤而过早老化。但是，你的皮肤的橙色积累会让你看起来像来自新泽西州海岸。不必担心。胡萝卜素进食过多会导致称之为胡萝卜素沉着的皮肤病，那样你的皮肤看起来就是像是橘子。但是这样的情况非常罕见。因此，除非当你发现你像是穿上了监狱连体衣（囚服貌似是橘红色）一样，否则，就大快朵颐吧。

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

其它含有β-胡萝卜素的食物：红薯 红辣椒 红柚

3. AVOCADO 鳄梨

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.

一项在美国营养学院杂志上发表的研究发现：摄入量较高的橄榄油的人比摄入量较高的黄油的人皱纹更少。原因是：黄油具有饱和脂肪，而橄榄油中含有丰富的单一饱和油脂。同样，一只鳄梨中超过50％的热量由单一油脂构成。这就是为什么多吃鳄梨超过橄榄油？这两个都是好的，但有鳄梨富含维生素B，这也有助于保持你的肌肤活力和平衡。

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

其它含有单一饱和油脂的食物：橄榄油 杏仁 花生酱

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.

更精确地说，是豆类。包括黑豆，鹰嘴豆，小扁豆，大豆和花生。这些小小豆荚如何保护你的肌肤呢？通过平滑皱纹。澳大利亚研究人员分析了400多名老年男子和妇女发现：豆类、蔬菜和健康脂肪的摄入可以减少20%的皱纹。可能异黄酮、抗氧化剂集中在豆类中的原因。

Other isoflavone-rich foods: alfalfa, tempeh, tofu

其它富含异黄酮的食物：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.

除了提供心脏病发作和中风的保护，在葡萄中发现的叫做多酚的抗氧化剂也可以帮助防止中年人皮肤下垂。这是因为多酚通过改善皮肤胶原蛋白的弹性，它是皮肤最里层的主要蛋白质。

Other polyphenol-rich foods: grape juice, blueberries

其它富含多酚的食物：葡萄汁 蓝莓

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，或许它远没有喝葡萄酒有趣，但是水是对付皮肤暗沉的最有力的武器。这就是为什么我们称之为：补水。如果你试图皮肤保持湿度或者锁住水分。更广泛地说，我们的身体依赖于水化。所以，如果你不是整天喝水，你可能有一个缓慢的新陈代谢，头晕或者皮肤干燥。一项研究表明，仅仅需要半公升水，就可以增加毛细血管到达表皮的流量。仅仅只需16盎司。尝试每天这样做几次，你就会有一个初生婴儿般的脸。

Other water-rich foods: watermelon, peaches, celery

其他水丰富的食物：西瓜 桃子 芹菜