你吃什么就导致了你的皮肤是怎样？
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.
抗衰老药物是项大生意，甚至是Poundland公司（英国一家连锁超市）都推出了自有品牌系列，但是如何从内在滋养你的皮肤比任何美容产品都更有效果。
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.”
营养学家金·皮尔森表示：“你可以用世界上所有的抗衰老面霜，但如果你的饮食不健康，那么这有可能会直接体现在你的脸上。”
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·克拉克请金判断了一下20岁学生伊兹·德比因其自身饮食而可能在十年后面临的皮肤问题。
Dehydrated skin
皮肤缺失水分
CAUSE: Alcohol
起因：酒精
Kim says: “Like many twenty-somethings, Izzie is prone to bingeing on nights out.
金表示：“就像许多20几岁的年轻人，伊兹可能经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.
“喝太多酒会使体内用于重吸收水分的抑制泌尿的荷尔蒙减少。因此，你的身体通过泌尿会失去比平常更多的水分，而这会使你的身体缺水。
“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.”
“皮肤干燥紧绷会使我们看上去更老，而这可能是由皮肤缺水引起的。老化的肌肤自然会使更多水分流失，失去弹性，因此随着时间推移，皱纹会变得更明显。”
Solution: “On nights out, alternate every alcoholic drink with a glass of water,” says Kim.
解决方案：“晚上外出的时候，酒精饮品和水交替着饮用，”金说道。
“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.
“你还可以在水里泡上薄荷和黄瓜或柑橘类水果。夏天你可以把你最喜欢的花草茶变成冰茶。
“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.”
“英国国家医疗服务体系（NHS）建议每周饮酒不要超过14个单位的酒精，而且还建议分三天或三天以上饮用，而不是一次性畅饮。”
Sagging skin
皮肤下垂
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：“虽然伊兹的饮食有好的一面，但甜食、加工食品和橙汁里都有大量糖分。
“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.
“我们的身体会把我们吃的碳水化合物分解为单糖——葡萄糖，然后我们可以通过吸收葡萄糖获得能量。但是当我们摄入过多糖分或吃下了太多高升糖指数的碳水化合物，例如面包、汽水和甜品，这些糖分会粘到我们皮肤的胶原蛋白和弹力蛋白上。
“This damaging process, known as glycation, stiffens and weakens these important skin structures contributing to lax, sagging skin.”
“这种破坏过程又被称为糖化，它会使这些重要的皮肤组织变得僵硬又脆弱，从而导致皮肤松弛、下垂。
Solution: “Read labels carefully and be mindful of how much sugar you’re eating,” says Kim.
解决方案：“认真读一下食品标签，注意你摄入了多少糖分，”金说道。
“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剂替换你加进茶或咖啡里的糖。
“Try brown pasta, cauliflower rice or opting for rye bread instead of your usual white sliced loaf.”
“尝试一下棕色的意面、花椰菜炒饭或者用黑面包代替你常吃的白切片面包吧。”
Wrinkles
皱纹
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，伊兹没有吃太多油炸食品。
“Fried food has the same effect as smoking, pollution and alcohol – they all produce free radicals.
“油炸食品与吸烟、污染以及酒精有着相同的影响，它们都会产生自由基。
“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.
“这是我们身体的能量生产体系的一种天然的副产品，但体内有太多这种不稳定分子，在其氧化的过程中会引起细胞损伤。
“This can speed up the ageing process and lead to premature wrinkles.”
“这会加速皮肤老化，使皮肤过早产生皱纹。”
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.”
解决方案：“少吃油炸食品。伊兹可以把煎蛋换成荷包蛋或带壳水煮蛋，”金说道。“维生素A、C和E以及类黄酮等抗氧化剂可以中和自由基，所以在日常饮食中可以吃一些新鲜蔬菜和水果，喝点绿茶来补充这类物质。”
Patchy skin
皮肤有色斑
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发现的不健康的脂肪会引发炎症。
“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.
“体内有低度炎症的时候没有明显的症状，但如果你的全身性炎症加剧，这会使你的体重增加，还会使你的皮肤产生色斑、红肿等问题。
“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.”
“提到有害脂肪和引发炎症的食品，其实有很多常见的元凶，你要小心比萨饼、薯条以及汉堡、意大利辣香肠以及热狗等加工肉制品。”
Solution: “Izzie could swap a post-night-out McDonald’s for leftover brown pasta or some oatcakes with almond butter,” says Kim.
解决方案：“伊兹可以把晚上的麦当劳换成剩下的棕色意面或抹上杏仁酱的燕麦饼，”金说道。
“Add anti-inflammatory foods such as oily fish, turmeric, tomatoes, unroasted walnuts and flaxseeds.”
“多吃一些抗炎症的食物，例如富含油脂的鱼类、姜黄、番茄、未经焙烧的核桃和亚麻仁。”
Puffy skin
皮肤浮肿
CAUSE: Salty meals
起因：过咸的饮食
Kim says: “When you’re busy it can be tempting to ditch cooking in favour of a quick-fix microwave meal.
金表示：“当你很忙的时候，选择快速搞定且无需烹饪的微波食品是很诱人的。
“But ready-meals are notoriously high in salt, which can lead to water retention.
“但预制餐的含盐量很高，而这会留住你体内的水分。
“Not only will you feel bloated and uncomfortable, it will mean your skin is likely to appear puffy.
“它不仅会使你觉得胃胀、不舒服，而且你的皮肤很可能会浮肿。
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.
解决方案：“周末为忙碌的日子提前准备好间歇蒸煮的健康食品，然后分别冷冻起来，这样你就可以自己动手做出几分钟就能搞定的微波食品，”金说道。
“Alternatively, have a handful of five-minute meals, such as an omelette with steamed vegetables.
“或者，你可以准备5分钟就能搞定的饭菜，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.”
“你可以用罗勒（一种香草）、松仁、大蒜和橄榄油自制香蒜酱。你也要注意一下香肠等加工食品中的盐分。”
（翻译：Dlacus）
