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Top 5 Foods for Beautiful Skin

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With people all over the globe spending billions of dollars on skin-care products every year, you'd think cosmetics companies had replicated the fountain of youth in the laboratory. In fact, skin creams have gotten more and more expensive and less and less based on real science. According to most experts who aren't hawking half-ounce jars of $200 youth serum, the science behind skin care is simpler than most of us think.

As with most health benefits, it comes down to lifestyle, rather than how much you can afford to spend on products. The things you can do to beautify your skin are remarkably similar to what you can do to strengthen your heart, control your weight, lift your mood and live longer and better: Get regular exercise, sleep enough and eat well. Of course, what you can eat to improve your skin tone, texture, evenness and clarity might be different from what you eat to avoid, say, heart disease.

So what are we looking at when it comes to a beautiful-skin diet? In this article, we'll find out what you want to throw in your shopping cart to improve your skin, why those foods work on traits like smoothness and tone, and whether skin-healthy foods are, in fact, different from the foods you'd eat to promote overall health.

5. Seafood

Active components: Omega-3 fatty acids, zinc

Benefits: Smooth, clear and glowing skin

Most of us have heard that fish can be really good for your overall health -- it's a primary component in what's known as the "Mediterranean diet." Many types of fish and shellfish can also work wonders for the skin, especially oysters and fatty fish like salmon.

The primary nutrients that make fish so good for your complexion are zinc and, especially, omega-3 fatty acids. Increasing omega-3 intake can reduce dryness and inflammation. Inflammation can cause skin to age faster, and research shows that getting too little omega-3 may contribute to inflammatory disorders like eczema and psoriasis . Omega-3 fatty acids can also help keep the heart's arteries clear and so improve circulation. Good circulation is crucial to skin health.

Zinc can help fight acne because it's involved in metabolizing testosterone, which affects the production of an oily substance caused sebum, a primary cause of acne. Zinc also assists in new-cell production and the sloughing off of dead skin, which gives the skin a nice glow [source: Self].

You'll also find these benefits in flaxseed oil and walnuts.

4. Citrus Fruits

Even astronauts in space like to keep their skin taut with citrus fruits.

Active component: Vitamin C

Benefits: Smooth and taut skin

Vitamin C is a prime skin-care ingredient in tons of beauty creams. This vitamin aids in the body's production of collagen, a protein that forms the basic structure of your skin . Collagen breakdown, which starts speeding up significantly around the age of 35, can leave your skin saggy . Consuming extra vitamin C in foods like oranges, grapefruits, Acerola cherries (a single Acerola has 100 percent of your vitamin C for the day) and tomatoes can help tighten the skin and prevent wrinkles.

Vitamin C also may fight inflammation, and its antioxidant properties can neutralize the free radicals (highly reactive oxygen molecules) that damage cells and can prematurely age your face.

In case you get tired of eating all that fruit, hot peppers, bell peppers and sprouts also have good amounts of vitamin C.

3. Red and Green Vegetables

Spinach does more than make you strong. It also helps heal dry skin.

Active components: Vitamin A, beta-carotene

Benefits: Bright and smooth skin

Skin is the body's largest organ. It makes sense, then, that what's good for your whole body is also good for your skin -- and as far as food goes, it doesn't get much better than vegetables. You'll especially want to look for red-orange and green vegetables like carrots, sweet potatoes and spinach.

Orange-red vegetables are full of beta-carotene. Our bodies convert beta-carotene into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging. In the case of vitamin A, you also get anti-acne benefits -- vitamin A has been used in acne medications (think Retin-A) for many years.

Spinach and other green, leafy foods provide tons of vitamin A, too, which helps your skin produce more fresh new cells and get rid of the old ones, reducing dryness and keeping your face looking bright and young.

Mangoes are also a great source of vitamin A. It's best to get this vitamin from food and not from supplements, though, since too much vitamin A can cause health problems [source: iV].

2. Nuts

To keep your skin looking its best, avoid foods with lots of saturated fat and/or refined sugar.

Active component: Vitamin E

Benefits: Young and soft skin

As with many of the skin-healthy foods on our list, the good stuff in nuts -- especially almonds -- has to do with antioxidant activity. Vitamin E combats skin-aging free radicals, especially protecting skin from sun damage due to UV-sunlight-generated free radicals [source: Self]. Vitamin E also tends to help skin hold in moisture, relieving dryness and making skin look younger.

Pairing vitamin E with selenium can enhance its antioxidant abilities, so go ahead and throw some almonds into your cottage cheese (great source of selenium) for a skin-revitalizing snack [source: lifeScript].

Almonds, pistachios and walnuts also provide a nice supply of omega-3 fatty acids, another great skin nutrient.

Our last beauty food: Keep it whole to get fantastic overall results…

1. Whole Grains

Pancakes made from buckwheat can help keep your skin clear.

James Carrier/StockFood Creative/Getty Images

Pancakes made from buckwheat can help keep your skin clear.

Active components: Rutin and B-vitamins

Benefits: Clear and moisturized skin

The "whole food" movement has whole-body advantages, not the least of which is great-looking skin.

Whole foods are basically unprocessed -- whole wheat bread instead of white bread, for instance. The whole grain buckwheat is a good source for the antioxidant rutin, which helps combat inflammation-related skin damage. Wheat germ provides the B-vitamin biotin, which assists cells in processing fats. If you don't have enough biotin in your body, your skin can become dry and scaly.

In general, whole grains instead of processed carbohydrates can improve your complexion. Processed (or refined) flours can cause an insulin spike, which in turn can encourage acne. Replacing your refined-flour pancakes with buckwheat pancakes is a good acne-reducing move. Incidentally, this would also help reduce your risk of developing Diabetes [source: MedicineNet].

Not into buckwheat? Avocadoes and mushrooms can provide similar benefits.

Now, while oranges, buckwheat, oysters, spinach and almonds are great foods for your skin, achieving great-looking skin through dietary changes doesn't have to be so specific. A healthy body means healthy skin. Just feed your body good, healthy foods, get some exercise and keep your stress low, and your skin will reap the benefits.

For more information on skin health and related topics, including Home recipes for facials, look over the links on the next page.

5种食物让你有美丽肌肤

在全世界的人们每年为护肤品花费十亿美元的同时,你可能会想那些化妆品公司已经将青春的源泉做了复制。护肤品变得越来越昂贵,但事实上,它们的制作却越来越少的依据真正的科学。据大多数专家称,护肤背后的科学比我们大家想的要简单的多。

获得最大的健康之益这个目标成为了人们的生活方式,而他们从不去考虑能为购买这些产品负担多少。很明显,为美肤你所能做的事情已经能和你为增强心脏功能,控制体重,提升情绪以及生活的更长更好而做的规律的锻炼,足够的睡眠和良好的饮食这些事情十分相似了。当然,为了改善你的肤色,质地,平滑和透明程度所吃的食物可能跟你为了避免得病,比如心脏病所吃的食物有所不同。

那么哪些食品是我们正在关注的美肤饮食呢?这篇文章将会告诉我们要把哪些能够改善肌肤的食品放进自己的购物车,为什么这些食品能够改善肌肤的光滑程度以及肤色等特征,而且还会知道美肤食品到底是不是与改善我们全面健康的食品有所不同。

5. 海产品

有效成分:欧米珈-3脂肪酸、锌

功效:使肌肤光滑、清透而且有光泽

许多人都听说鱼对我们的全身健康非常有好处--它是我们通常所说的“地中海饮食”中主要的组成部分。许多种鱼和贝类对我们的皮肤也会带来奇妙的效果,尤其是牡蛎和含脂肪多的鱼类,比如说鲑鱼。

使得鱼类有如此好的美肤效果的主要营养成分是锌和欧米珈-3脂肪酸,而后者尤为重要。多摄入一些欧米珈-3脂肪酸可以减少皮肤的干燥和红肿发炎。红肿发炎会导致皮肤变老的速度加快,而且研究发现摄入太少的欧米珈-3脂肪酸可能会导致湿疹和牛皮癣之类的炎症失调。欧米珈-3脂肪酸还能帮助保持心脏血管的清洁从而促进血液循环。良好的血液循环对肌肤的健康是至关重要的。

锌能够帮助去除粉刺,因为它参与荷尔蒙的代谢,这会影响油性皮脂的产生,而这种油性皮脂是造成粉刺的主要原因。锌还会帮助新细胞的形成以及死皮的脱落,从而使肌肤容光焕发。

从亚麻籽和胡桃中你也会发现这样的功效。

4. 柑橘类水果

甚至在太空中的飞行员也喜欢用柑橘类水果来保持他们肌肤的饱满紧绷。

有效成分:维生素C

功效:使肌肤紧致光滑

维生素C是众多的护肤品中主要的护肤成分之一。这种维生素帮助身体中胶原蛋白的形成,胶原蛋白是构成皮肤的基本元素。胶原蛋白在人类35岁左右以很快的速度显著缺失,这会造成皮肤松懈下垂。吃一些桔子,葡萄柚,樱桃(一个樱桃可以满足你一天所需的维生素C)和西红柿可以让你额外摄取大量的维生素C从而使你的皮肤紧致饱满,防止皱纹的出现。

维生素C也可以防止红肿发炎,而且它的抗氧化剂成分能中和破坏细胞,过早使你的皮肤衰老的自由基(高度活性氧分子)。

如果你对这些水果吃厌烦了,辣的胡椒,柿子椒和豆芽也含有大量的维生素C。

3. 红色和绿色蔬菜

菠菜不仅能使你强壮,它也能帮你改善干燥的皮肤。

有效成分:维生素A、胡萝卜素

功效:使肌肤光滑有光泽

皮肤是身体最大的器官。它产生感觉,那么对你全身有好处的东西对皮肤也是有好处的--对于食物来说,它没有蔬菜对皮肤的效果好。你尤其想要吃一些红色-橙色和绿色的蔬菜,比如说胡萝卜、红薯和菠菜。

橙色-红色的蔬菜富含胡萝卜素。我们的身体将胡萝卜素转化成维生素A,就像抗氧化剂一样,阻止细胞的破坏和皮肤过早的衰老。就维生素A的作用而言,还有抗痤疮粉刺的功效--多年以来维生素A就已经被应用到治疗痤疮粉刺的药物中了。

菠菜和其他的绿色、多叶的食品也提供大量的维生素A,能帮助你的皮肤产生更多的新鲜细胞,去除老化细胞,排除干燥并保持一张有光泽而且年轻的脸。

芒果也是一个维生素A的重要来源。我们最好是从食物中获取这种维生素而不要通过补脉,虽然由于太多的维生素A可能会造成健康方面的问题。

2.坚果

为保持皮肤的最佳状态,我们要避免吃富含饱和脂肪和/或精炼糖的食品。

有效成分:维生素E

功效:使你变得年轻,皮肤柔软

正如我们清单中的许多使皮肤健康的食品一样,坚果--尤其是杏仁中的好东西能够产生抗氧化活动。维生素E阻止使皮肤老化的自由基,尤其是保护皮肤不受由阳光产生的自由基的伤害[来源:自己]。维生素E还可以帮助皮肤保持湿润,克服干燥,使皮肤看起来更加年轻。

将维生素E和硒混合在一起可以增强抗氧化能力,所以请将一些杏仁放入你的松软干酪(硒的重要来源)中 ,从而获得能活化肌肤的美食。

杏仁,开心果和胡桃还可以提供另一种宝贵的皮肤营养素--欧米珈-3脂肪酸。

我们最后要谈的美肤食品:完整的吃它可以得到极好的整体效果......



1. 全麸谷类



荞麦粉做成的薄煎饼可以使皮肤保持清透。

各种各样的由荞麦粉做成的薄煎饼都可以使皮肤保持清透。

有效成分:芸香苷和维生素B

功效:使皮肤清透湿润

“全食物”运动不仅仅对皮肤有显著的作用,对全身的健康都有好处。



全食物建立在不加工的基础上--比如说全麦面包而不是白面包。全麸荞麦面是抗氧化芸香苷的很好来源,它能防止与表皮堵塞有关的红肿发炎。麦芽粉提供维生素B和维生素H,它能帮助细胞处理脂肪。如果你的体内没有足够的维生素H,那么你的皮肤会变得干燥并出现鳞状皮肤。



总的来说,全麸谷物代替经过加工的碳水化合物可以改善你的肤色。加工过的(或精炼的)面粉会导致胰岛素失去作用,从而促成粉刺的形成。将你的精炼面粉做的煎饼用全麸荞麦面做的煎饼代替是一个非常好的防治粉刺的做法。顺便说一下,这个还可以帮你减少得糖尿病的危险。



不吃荞麦面怎么办?鳄梨和蘑菇也有同样的功效。



现在,我们知道桔子、荞麦面、牡蛎、菠菜和杏仁是对皮肤非常好的食品,那么通过饮食的改变来使得肌肤容光焕发并不是一件很刻意的事情。一个健康的身体意味着有健康的皮肤。只要保持你的身体健康,吃健康的食物,做一些锻炼并减缓你的压力,你的皮肤就会获利。



如果想知道更多的关于皮肤健康的信息和相关的话题,包括面部的家庭食谱,
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