评论
打印
From smoothing wrinkles to fighting grey hair, the right food choices can help slow down the signs of ageing according to recent research. In an exclusive extract from her new book, nutritionist Dr. Sarah Brewer explains the latest science and what you should and shouldn't be eating to look younger for longer.
最近的研究表明，从减少皱纹到消除白头发，正确的食物选择有助于延缓衰老的迹象。营养学家莎拉·布鲁尔在她新书中的独家精选中解释了最新的科学进展，以及为了更年轻你应该吃什么、不应该吃什么。
For fewer wrinkles
减少皱纹
Women's skin ages 25 per cent faster than men's between the ages of forty and fifty, due the menopause. Falling levels of the hormone oestrogen slow the body's production of collagen - the main supporting fibre in the skin - meaning skin loses its elasticity.
40至50岁时，女人皮肤衰老的速度比男性快25%，这是更年期导致的。荷尔蒙雌激素水平下降会减缓胶原蛋白的分泌--皮肤中最主要的支撑纤维--这就表明皮肤没了弹性。
Foods that can help
有助于减少皱纹的食物
Eat plenty of protein: lean protein can replenish collagen. Choose eggs, chicken, turkey, oily fish, beef, pulses, nuts and seeds.
多吃蛋白质：瘦蛋白能补充胶原蛋白。吃些鸡蛋、鸡肉、火鸡、富含脂肪的鱼、牛肉、豆类食品、坚果和种子。
Bump up vitamin C: found in berries, grapefruit, pomegranate, mango, green leaves and other fruits and vegetables. Vital for collagen production, vitamin C is also a powerful antioxidant, which can fight the free radicals that promote wrinkles.
增加维生素C摄入量：浆果、葡萄柚、石榴、芒果、绿叶和其它水果蔬菜都含有维C。维C对胶原蛋白的分泌至关重要，是强有效的抗氧化剂，能够对抗产生皱纹的自由基。
Enjoy a cuppa tea, especially green tea, contains powerful antioxidants. Some studies have found people who drink a lot of tea have fewer wrinkles.
享受一杯茶，尤其是绿茶含有有效的抗氧化剂。有些研究发现：多喝茶的人皱纹更少。
Foods to avoid
该避免的食物
Cut back on sugar and refined grains (white bread and rice) as they're thought to encourage premature ageing.
减少糖和精制谷物（白面包和米饭）的摄入量，因为人们认为这些食物会让人未老先衰。
Avoid processed foods that have been 'browned' by heat - for example, toast, golden-brown chips and barbecued meat, as these all contain AGEs (advanced glycation end products) that research shows can damage cells, prevent cell renewal, trigger inflammation and hasten wrinkles.
避免摄入由于加热而'变焦'的加工食物--例如，吐司、金棕色薯片和烤肉，因为这些都含有晚期糖基化终末产物（AGEs），研究表明AGEs会破坏细胞、阻止细胞再生、导致炎症并加快皱纹的生长。
To boost thinning hair
让头发不再稀疏
After the age of 25 the diameter of individual hairs naturally starts to decrease, and by forty most people have finer hair. Lack of vitamin D, iron, zinc or other micronutrients, along with an underactive thyroid and falling oestrogen levels around the menopause can also contribute.
25岁以后，人们的头发直径会自然变小，40岁时，人们的头发会变得更细。缺少维生素D、铁、锌或其它微量营养物质，甲状腺活动度下降和雌激素水平下降也可能起到作用。
Foods that can help
有助于让头发不再稀疏的食物
Lunch on lignans - researchers have found that high intakes of these natural plant compounds (found in pumpkin seed oil, flaxseed oil and sweet potato) are associated with hair regeneration and a reduced rate of hair loss.
午餐吃些木脂素类--研究表明，多摄入这些天然植物化合物（南瓜籽油、亚麻籽油和红薯）或能促进头发生长、减少脱发。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
