選對了食物,你就會越吃越年輕
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，從減少皺紋到消除白頭髮，正確的食物選擇有助於延緩衰老的跡象。營養學家莎拉·布魯爾在她新書中的獨家精選中解釋了最新的科學進展，以及爲了更年輕你應該吃什麼、不應該吃什麼。For fewer wrinkles
減少皺紋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歲時，女人皮膚衰老的速度比男性快25%，這是更年期導致的。荷爾蒙雌激素水平下降會減緩膠原蛋白的分泌--皮膚中最主要的支撐纖維--這就表明皮膚沒了彈性。
Foods that can help
有助於減少皺紋的食物Eat plenty of protein: lean protein can replenish collagen. Choose eggs, chicken, turkey, oily fish, beef, pulses, nuts and seeds.
多吃蛋白質：瘦蛋白能補充膠原蛋白。吃些雞蛋、雞肉、火雞、富含脂肪的魚、牛肉、豆類食品、堅果和種子。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.
增加維生素C攝入量：漿果、葡萄柚、石榴、芒果、綠葉和其它水果蔬菜都含有維C。維C對膠原蛋白的分泌至關重要，是強有效的抗氧化劑，能夠對抗產生皺紋的自由基。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，尤其是綠茶含有有效的抗氧化劑。有些研究發現：多喝茶的人皺紋更少。Foods to avoid
該避免的食物Cut back on sugar and refined grains (white bread and rice) as they're thought to encourage premature ageing.
減少糖和精製穀物（白麪包和米飯）的攝入量，因爲人們認爲這些食物會讓人未老先衰。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.
避免攝入由於加熱而'變焦'的加工食物--例如，吐司、金棕色薯片和烤肉，因爲這些都含有晚期糖基化終末產物（AGEs），研究表明AGEs會破壞細胞、阻止細胞再生、導致炎症並加快皺紋的生長。To boost thinning hair
讓頭髮不再稀疏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歲以後，人們的頭髮直徑會自然變小，40歲時，人們的頭髮會變得更細。缺少維生素D、鐵、鋅或其它微量營養物質，甲狀腺活動度下降和雌激素水平下降也可能起到作用。Foods that can help
有助於讓頭髮不再稀疏的食物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.
午餐吃些木脂素類--研究表明，多攝入這些天然植物化合物（南瓜籽油、亞麻籽油和紅薯）或能促進頭髮生長、減少脫髮。
