新概念雙語：哪些食物讓你吃出由內而外的美麗

With so many creams, cleansers, and toners on the market, it’s easy to overlook one of the best ways to improve your skin -- through your diet. Nutritious foods that are high in healthy fats and antioxidants are particularly good for your skin, because they add moisture, promote cell regeneration, and reverse damage from free radicals. Eating a healthy diet also helps balance hormones, which can cause acne when they’re out of whack (for example how women tend to break out around their periods)。

市面上的護膚產品很多：面霜、洗面奶、爽膚水，但在改善皮膚方面很容易忽略一個最好的方法——飲食。營養(yǎng)美食富含健康脂肪和抗氧化劑，對皮膚特別好，因為這些食物都能給你的皮膚補水，促進細胞再生扭轉自由基的損害。吃健康食物也有助于平衡荷爾蒙，內分泌紊亂的話，皮膚可能會長粉刺(例如，如何對抗女性經期前后長痘的問題)。

On the other hand, processed foods, dairy, gluten and other frequently inflammatory foods tend to lead to breakouts. Inflammation is one of the most direct causes of acne, so it’s important to avoid these irritating foods for your healthiest skin. Everyone is different, so it’s great to experiment with adding or removing certain foods from your diet to see how your skin reacts. If you experience a lot of breakouts, keeping a journal of what foods you eat and the condition of your skin may help you pinpoint what’s causing the irritation。

另一方面，加工食品、乳制品、谷蛋白和其他容易引起發(fā)炎的食物往往會引發(fā)痤瘡的爆發(fā)。炎癥是痤瘡最直接的原因之一，所以，要重在避免這些刺激性食品對健康皮膚的影響。每個人的身體狀況各不相同，所以試著從你的飲食中增減某些食物，來看看你的皮膚反應。如果的皮膚長了很多痘痘，把你每天吃過的食物堅持用寫日記的方式記下來，皮膚狀態(tài)有助于你查出是什么食物導致皮膚過敏。

Despite individual differences, certain foods tend to boost skin quality across the board. Here are some of the best foods to eat for glowing, healthy skin。

盡管有個體差異的情況存在，但某些食物往往有改善膚質的作用。如果你想要調理出光滑健康的皮膚，這里推薦了一些最佳食物。

Salmon。

鮭魚。

Salmon is a good source of Omega-3 fatty acids, which are crucial for healthy skin. Omega-3s are a powerful nutrient that helps provide a barrier around cells to shield them from damage from sun, pollution and other environmental toxins。

鮭魚富含ω-3脂肪酸，對皮膚健康有至關重要的作用。ω-3脂肪酸是一種強大的營養(yǎng)，為皮膚細胞提供一道屏障幫助細胞免受太陽輻射、環(huán)境污染和其他環(huán)境毒素的傷害。

Walnuts。

核桃。

Walnuts are another good source of skin protecting Omega-3s and a great option for vegetarians who often lack this nutrient。

核桃也是另一種富含保護肌膚的ω-3脂肪酸的食物，而且往往是缺乏營養(yǎng)的素食者的極佳選擇。

Olive oil。

橄欖油。

Studies have shown people who eat more olive oil tend to show fewer signs of aging. The monounsaturated fats are linked to more youthful skin, while the antioxidant polyphenols help reverse damage from free radicals。

研究表明多吃橄欖油的人不容易顯老。年輕嬌嫩的肌膚總是與單一不飽和脂肪酸有密切關系，而抗氧化劑多酚有助于扭轉自由基的破壞。

Dark chocolate。

黑巧克力。

Dark chocolate is rich in flavonoids, an antioxidant that helps to hydrate skin, giving it a smoother, softer feel. Go for a chocolate that’s 70% cacao or higher and stick to 1-2 squares a day to avoid excess calories or sugar intake。

黑巧克力富含類黃酮，類黃酮是一種抗氧化劑有助于保濕皮膚，讓皮膚有一種光滑柔軟的感覺。巧克力的可可成分含量高達70%或更高，每天堅持吃1-2條巧克力以避免熱量和糖的攝入量過多。

Green tea。

綠茶。

Green tea is a great source of antioxidants that boost circulation, bringing more oxygen and nutrients to your skin for better elasticity and a healthy glow。

綠茶富含抗氧化劑，有促進循環(huán)的作用給皮膚帶來更多的氧氣和營養(yǎng)物質，對皮膚的彈性和健康的光澤有更好的作用。

Kale。

甘藍菜。

As you might have heard, kale is one of the most nutritious foods on the planets. It has 90% daily value of Vitamin C, which boosts the production of collagen, long fibers that keep our skin strong. Vitamin C and other antioxidants also help reverse the effects of free radicals, minimizing damage from UV rays. Try this Confetti Chopped Kale, Walnut and Beet Salad。

你可能聽說過，甘藍是星球上最有營養(yǎng)的食物之一。它富含每日所需90%的維生素C，可以促進膠原蛋白的生產，長纖維可以使我們的皮膚變得有韌性。維生素C和其他抗氧化劑有助于扭轉自由基的影響，減少紫外線對皮膚的損害。把色彩鮮艷的甘藍切碎試著多吃一些、堅持多吃核桃和甜菜沙拉。

Rosemary。

迷迭香。

Herbs like rosemary are a great way to get tons of antioxidants in just a little garnish. Getting more antioxidants means less damage from the sun and a lowered risk of getting melanoma。

像迷迭香這類草藥是獲得大量抗氧化劑的一大方式，小草藥大功效。身體有了更多的抗氧化劑意味著皮膚的損害更少而且能降低患黑素瘤的危險。

Water。

水。

There’s nothing like a little H2O to keep your skin looking beautiful. Drinking enough water is the best way to make sure your skin is hydrated, which gives it a smooth, plump look and prevents dryness and flaking all over. Watermelon Water is a great way to keep hydrated since it's made of 92% water and important electrolytes。

少量的水就能讓你的肌膚變美麗。喝夠水是護膚的最好方法，以保證你的皮膚飽含水分，使其外觀光滑豐滿而且能防止皮膚干燥起皮。西瓜水是肌膚補水的最好方式，因為西瓜水是由92%的水和重要的電解質組成的。

Don’t let breakouts get you down. Keep in mind that many of the products meant to clear skin up actually cause more dryness and irritation, and it can be a hard cycle to break. Give your skin a rest from products and start with what’s on your plate. By minimizing junk food, dairy, and gluten and loading up on antioxidants and healthy fats, your skin will be looking brand new in no time。

不要讓痘痘讓你失望。記住，許多清潔肌膚的產品實際上都會引起皮膚干燥和過敏，而且它可能很難改善。停用這些護膚產品吧!讓你的皮膚休息一下，開始換用飲食的方式來調理皮膚狀態(tài)。少吃垃圾食品、乳制品和麩質食品，多攝入富含抗氧化劑和健康脂肪的食品，你的皮膚馬上會呈現(xiàn)出嶄新的狀態(tài)。