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【转】由内到外保护皮肤Protecting your skin from the inside out

2019-07-22 10:32:15 来源:唐山市抗癌协会 浏览:235

As cloudy skies start to turn sunnier, you might be checking your stash of sunscreen. But you may also want to see what's in your kitchen, as some foods can help keep your skin youthful and healthy.
天气逐步晴朗,你可能需要查看一下防晒霜囤货。或许看看厨房里有什么,因为有些食物可以帮助你保持皮肤年轻健康。

"There are definitely foods that we eat that can boost our ability to protect our skin from the sun," said Dr. Patricia Farris, a dermatologist and fellow of the American Academy of Dermatology.
皮肤科医生、美国皮肤病学会会员Patricia Farris博士说:“我们吃的食物能增强皮肤抵抗光照的能力。”
In terms of protecting yourself from sun damage, sun protection is the most important, like wearing a broad-spectrum sunscreen with an SPF of at least 30, along with sunglasses and hats, "but I would put diet right behind that -- and that's because there are so many components that you can consume from foods that have all these different protective effects," said Dr. Rajani Katta, author of "Glow: The Dermatologist's Guide to a Whole Foods Younger Skin Diet."
在保护我们自己免受阳光伤害方面,防晒是最重要的,比如涂SPF至少为30的广谱防晒霜,戴太阳镜和帽子,“但我会把饮食紧随其后——那是因为很多从食物摄入的成分具有不同的保护作用。”Rajani Katta博士说,他是《Glow:皮肤科医生饮食指南-年轻皮肤饮食》的作者。
Even if you're not sunbathing at the beach, you might have incidental sun exposure as you go about your day, "and so making sure that there are high levels of nutrients in your skin is really going to help limit that sun damage," Katta added.
即便你没有在海滩上日光浴,你在一天中可能会受到同样的日光照射,“因此,确保皮肤营养充足确实有助于减少阳光伤害,” Katta补充说。
Antioxidants: edible sunscreens
抗氧化剂:食用防晒霜
Here are several ways in which foods can affect your skin, protecting you against wrinkles, sunburn and skin cancer. But most of the mechanisms relate to antioxidants, antiaging compounds in foods that fight skin damage in different ways.
食物可以通过不同方式影响你的皮肤,抗皱、防晒伤和皮肤癌的侵害。但大多数机制都与抗氧化物质有关,食物中的抗衰老化合物以不同的方式对抗皮肤损伤。
For example, carotenoids are antioxidants that give pigment to orange and red fruits and vegetables and go by names such as lycopene, lutein and beta carotene. Carotenoids, along with polyphenols like EGCG in green tea, resveratrol in red grapes and ellagic acid in berries, offer natural sun protection.
例如,类胡萝卜素是一种为橘子和红色水果和蔬菜提供色素的抗氧化剂,也称作番茄红素、叶黄素和β胡萝卜素。类胡萝卜素,以及绿茶中的EGCG、红葡萄中的白藜芦醇和浆果中的鞣花酸等多酚,提供了自然的防晒。
Carotenoids and polyphenols accumulate in skin and absorb sunlight of various wavelengths, according to Farris. But the skin benefits of these natural compounds are primarily due to their antioxidant activity. Along with antioxidants like vitamin C and vitamin E, they protect against free radical damage to cells that's generated from the sun's UV rays, which can cause skin aging.
Farris说,类胡萝卜素和多酚类在皮肤中积累并吸收各种波长的阳光。但这些天然化合物对皮肤的好处主要是因为它们具有抗氧化活性。除了维生素C和维生素E这样的抗氧化剂外,它们还能保护皮肤免受太阳紫外线引起的细胞自由基损伤,而这种损伤会导致皮肤老化。
For example, free radicals cause damage to proteins including collagen and elastin, which can lead to fine lines, wrinkles, sagging, loss of elasticity and brown spots, according to Katta. Free radicals can also damage lipids in cell membranes, which could lead to sagging as well as rough, dry skin.
例如, Katta说,自由基会对包括胶原蛋白和弹性蛋白在内的蛋白质造成损害,引起细纹、皱纹、下垂、失去弹性和褐色斑点。自由基还可以损害细胞膜中的脂质,导致下垂以及皮肤粗糙干燥。
When antioxidants stop free radicals in their tracks, they also prevent DNA damage, thereby decreasing mutations and reducing the risk of skin cancer, Katta explained.
Katta 解释说,当抗氧化物质阻止自由基时,它们还能防止DNA损伤,从而减少突变,降低患皮肤癌的风险。
And then there are antioxidants' anti-inflammatory effects, which protect against sunburn. For example, carotenoids, polyphenols, vitamins C and E and omega-3 fatty acids deliver anti-inflammatory benefits to skin, which helps to decrease the development of sunburn and may decrease the risk for skin cancer, Farris said.
还有抗氧化剂的抗炎作用,可防止晒伤。例如,类胡萝卜素、多酚、维生素C和E以及ω-3脂肪酸对皮肤有消炎作用,这有助于减少晒伤的发生,降低患皮肤癌的风险,Farris说。
Supplements as sunscreen?
补充防晒?
Though antioxidants from foods confer sun protection to skin, consuming them in supplement form poses risk. Oxidation is a finely balanced process, which means at high levels, antioxidants could morph into "pro-oxidants" and could create more damage, experts say.
虽然食物中的抗氧化物质可以保护皮肤,但以补充的形式摄入会带来风险。专家说,氧化是一个很好地平衡的过程,这意味着水平较高时,抗氧化剂可以转化为“促氧化剂”,反而可能造成更多的损害。
Complicating the issue is that different supplements come with different safety profiles. For example, Heliocare is a fern extract with antioxidant activity and has been well-researched, according to Farris. "There are a lot of really good studies that show it reduces sunburn, oxidative stress and DNA damage." It may be beneficial for people at high risk for skin cancer or simply for a tennis player who wants some extra photoprotection, Farris explained.
复杂的是,不同的补充剂具有不同的安全特性。例如,Farris说,Heliocare是一种久经研究,具有抗氧化活性的蕨类提取物。有很多非常好的研究表明,它可以减少晒伤、氧化应激和DNA损伤。“它可能对皮肤癌高危人群有益,或只是对一个想要额外防晒的网球运动员有益,”Farris解释说。
Edible sunscreens: a shopping list  
食用防晒:购物单
For younger-looking skin, your diet should include plenty of antioxidant-rich foods to help decrease sunburn and neutralize free radicals that lead to skin aging and the potential for skin cancer. "Antioxidants in our skin are constantly being used up throughout the day, so it's really important that you constantly replenish that supply of antioxidants through your diet," Katta said.
为了使皮肤保持年轻,你的饮食应该包括大量富含抗氧化物质的食物以帮助减少晒伤及中和导致皮肤老化和皮肤癌的自由基。”Katta说:“我们皮肤中的抗氧化剂一整天都在消耗,因此,通过饮食不断补充抗氧化物质是非常重要的。”
In addition to providing antioxidant protection, fruits and vegetables boast fiber, which feed bacteria in your gut, making your skin's barrier less prone to irritation and less likely to lose moisture, Katta explained.
除了提供抗氧化保护,水果和蔬菜还富含纤维,可以喂养肠道细菌,使皮肤的屏障不易受刺激,也不太可能失去水分。
Tomatoes 番茄
Tomatoes are an excellent source of lycopene, an antioxidant pigment that may play a role in protecting against sunburn. In one study, sunburn formation was significantly lower among those who consumed a small amount of tomato paste daily for 10 weeks.
番茄是番茄红素的一个很好来源,它是一种抗氧化色素,可能在防止晒伤中起到作用。在一项研究中,每天食用少量番茄酱持续10周的人,晒伤的形成明显较低。
"If you consume about three tablespoons of tomato paste every single day for 10 weeks, at the end of that 10 weeks, you can see that your skin does not manifest the same level of sun damage," Katta said.
While fresh tomatoes are also beneficial, lycopene is actually better absorbed when tomatoes are processed, especially with olive oil. Other lycopene-rich foods include pink grapefruit and watermelon.
 Katta说:“如果你在10周内每天吃大约3汤匙番茄酱,那么在10周结束时,你可以发现你的皮肤没有表现出同样程度的太阳晒伤。”虽然新鲜的西红柿也有是有益的,但番茄红素在加工过程中,尤其是与橄榄油一起加工时,更容易被吸收。其他富含番茄红素的食物包括粉红葡萄柚和西瓜。
Sweet potatoes and spinach 红薯和菠菜
Sweet potatoes and spinach are rich in beta carotene, another carotenoid that helps decrease redness in skin when it is exposed to UV light. Spinach is also loaded with lutein, another skin-protective carotenoid. Other carotenoid-rich foods include carrots, mangoes, apricots, cantaloupe and kale.
红薯和菠菜富含β-胡萝卜素,这种胡萝卜素,在紫外线照射下有助于减少皮肤发红。菠菜也含有叶黄素,另一种保护皮肤的类胡萝卜素。其他富含类胡萝卜素的食物包括胡萝卜、芒果、杏子、哈密瓜和甘蓝。
Berries, grapes and pomegranate
浆果、葡萄和石榴
These fruits offer sun-protective polyphenols: Raspberries, strawberries and pomegranate deliver ellagic acid, while red grapes are rich in resveratrol.
这些水果提供防晒多酚:覆盆子、草莓和石榴提供鞣花酸,而红葡萄富含白藜芦醇。
Oranges, grapefruit and kiwi
橙子、葡萄柚和猕猴桃
Oranges, grapefruit and kiwi are loaded with vitamin C, which protects against free radical damage from the sun that can cause skin aging. In one study, higher intakes of vitamin C were associated with fewer wrinkles and less dryness.
橙子、葡萄柚和猕猴桃富含维生素C,可防止光照引起的自由基损伤而导致的皮肤老化。一项研究显示,维生素C摄入量越高,皱纹和皮肤干燥越少。
Broccoli is also a source of vitamin C as well as the sun-protective compound sulforaphane.
西兰花也是维生素C和防晒化合物萝卜硫素的来源。
Fatty fish 多脂鱼
A diet rich in omega-3s from fish oil can help make sunburn less severe and may help prevent the development of skin cancer, according to research. Salmon, sardines, herring and trout are all excellent sources of omega-3s.
根据研究,富含鱼油ω-3的饮食可以帮助减轻晒伤,并有助于预防皮肤癌。鲑鱼、沙丁鱼、鲱鱼和鳟鱼都是ω-3的优质来源。
"When I think about omega-3s, I think about them for their anti-inflammatory properties," Katta said. "It's important to have lots of omega-3 fatty acids in your diet."
Katta说:“提到omega-3时,我想到的是抗炎特性。”饮食中摄入大量的ω-3脂肪酸是很重要的。”
Flaxseeds and walnuts 亚麻籽和核桃
These plant-based omega-3s are also important for skin health. They prevent moisture loss from cells, which keeps skin supple, and they are a source of the skin protective antioxidant vitamin E.
这些基于植物的omega-3对皮肤健康也很重要。它们能防止细胞水分流失,保持皮肤柔软,是皮肤保护性抗氧化物质维生素E的来源。
Sipping your sunscreen 啜饮防晒
In addition to small diet changes, what you choose to sip may shield your skin from the sun.
除了小的饮食变化,你喝的东西也可以保护皮肤免受阳光的伤害。
Drinking coffee may help lower the risk of malignant melanoma. In one study, four cups of coffee was associated with a 20% decreased risk of the disease.
喝咖啡有助于降低患恶性黑色素瘤的风险。在一项研究中,四杯咖啡可降低20%的患病风险。
And green tea contains beneficial polyphenols called catechins, which may help protect skin from sun damage and skin cancer, according to preliminary research. The studies on green tea are "very promising," according to Katta.
根据初步研究,绿茶含有一种叫做儿茶素的有益多酚,它可以帮助保护皮肤免受阳光伤害和预防皮肤癌。Katta说,关于绿茶的研究“非常有前景”。

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