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建议 How diet affects your skin
Healthy skin can be achieved through proper diet and by drinking plenty of water. Read on for some tips to help improve your own skin.
There are thousands of facial creams available on the market, each promising younger, smoother, more vibrant skin. And, while expensive creams and lotions can help soften the skin’s surface, the basic foundation of healthy skin is good nutrition. Nothing else can substitute for eating right in terms of overall health, and in particular, the tone and texture of a person’s skin.
One of the most important elements to achieving and maintaining healthy skin is drinking lots of water. Women are advised to drink at least eight glasses of water each day for a variety of reasons, and this practice is very beneficial to the skin. Water actually hydrates the cells of the skin, eliminating waste products, which in turn prevents constipation. This gives skin new softness and radiance. Additionally, keeping your skin hydrated will help to diminish lines and wrinkles, and eliminate pimples and blackheads.
Certain vitamins and minerals, specifically vitamins A, C and E, are beneficial to skin as well. Iron can also contribute to healthy skin tone. People with vitamin deficiencies tend to have skin that is dry and that does not heal properly. Many people tend to have particularly dry skin in the winter when harsh, cold air combines with a lack of sunshine, which provides natural vitamin C. Very dry skin, especially on the hands and feet can crack and even bleed.
B vitamins are particularly helpful. B1 keeps circulation normal, which in turn contributes to healthy skin. B2 can actually eliminate brown aging spots on the skin, while B6 helps prevent eczema. Brewer’s yeast is a natural source of B vitamins. Ingest two tablespoons of dried brewer’s yeast each day for two weeks, and you will see a noticeable difference in skin tone.
Fiber is also important to maintaining healthy skin. As with water, eating fiber prevents constipation, which can be detrimental to skin health. To get more fiber, consider eating more apples and include whole grains in your diet. Simply changing from white rice to brown rice will increase fiber intake. Add beans to the rice and you have a high fiber, low fat main course. Other good sources of fiber are cauliflower and broccoli. Look for snacks that are high in fiber such as nuts, dates, figs, raisins, and seeds.
Eating fish can also be very beneficial to your complexion. The oils in fish will actually help to feed moisture to your skin. It is suggested that at least one meal per day include some type of fish, either fresh or canned. Even canned tuna qualifies in this department!
Flaxseeds are another readily available food source that can help maintain healthy skin. Ground up, flaxseeds contain what is known as omega-three fatty acids, which are highly beneficial to skin health. Some special diets suggest sprinkling flaxseed over your cereal or adding to yogurt.
Don’t forget dairy products, especially milk, and make sure to include vegetable oils in your diet along with yogurts. Always avoid junk food as much as possible. Snacks such as candy, chips, crackers, cookies, and cakes, are high in fat and calories, and can also be loaded with salt which has a counter-effect to drinking water.
Combining good nutrition with a sensible exercise program and plenty of rest can make an enormous difference in overall skin health. Fancy creams can make you feel better, but the essentials of good skin care come down to some very elemental basics that are so simple, anyone can do them. Just remember, drink lots of water! You won’t be sorry.
饮食对你皮肤的影响
健康漂亮的皮肤能通过正确的饮食和喝大量的水来养成。看看以下帮助改善你皮肤状况的方法。
市面上有成千上万种面部乳霜，每一种都承诺让你的皮肤更年轻，更光滑，更有生机．但是昂贵的乳霜和化妆水只帮助你皮肤的表面更柔软，健康皮肤的基础是好营养．没有其他东西能代替饮食在健康方面的作用，特别是一个人皮肤的肤色和质地．
养成和维护健康肌肤的一项最重要的因素是喝大量的水．基于各种的原因，女士们被建议每天至少要喝８杯水，这实际上对皮肤是很有益的．水为皮肤提供氢氧化物，清除代谢废物，防止便秘．这使皮肤更柔软和红粉霏霏．另外，皮肤保持水水的会有助于减少皱纹和祛除粉刺，黑头．
某些维生素和矿物质,特别是维生素A,C,E,同样对皮肤有益.铁同样对改善肤色起到作用.缺乏维生素且得不到适当治疗的人群皮肤显得干燥.许多缺乏天然维生素C的人在令人难受的,寒冷的和缺乏阳光的冬天感到异常干燥.异常干燥的皮肤,特别是手和脚的皮肤会裂开和流血.
维生素B族对皮肤特别有用.维生素B1能保持皮肤健康的循环正常.维生素B2实际上能清除皮肤上的黄褐斑,而维生素B6能预防湿疹.酒酿是一种天然的含维生素B族的资源.持续两个星期每天摄入两大汤匙干酒酿,你会发现肤色明显的改善.
纤维同样是维持皮肤健康的重要物质.像水一样,摄入纤维能防止对皮肤产生害处的便秘．考虑在膳食中摄入更多苹果和全麦．很简单地将精白米换成糙米就能提高纤维摄入量．在米饭中加入豆类就能得到一种高纤维低脂肪的主食．其它富含纤维的食品是椰菜花．选择坚果，红枣，无花果，葡萄干和果实这类含高纤维的小吃．
吃鱼同样能改善你的气色．鱼油实际上能增加皮肤的保水性．建议每天至少吃一次不同种类的鱼，无论是新鲜的或是罐头的都可以．就算金枪鱼罐头是也能满足这方面的需要．
亚麻子是另一种容易获得的有助维持皮肤健康的食物资源．生长在地上的亚麻子含有被称为ＯＭＥＧＡ３的对皮肤健康其重要作用的脂肪酸．一些特殊的膳食需要在谷物中加入少量的亚麻子或加入酸奶中．
别忘了日常的食品，特别是牛奶，还有保证在你的膳食中含有植物油和酸奶．尽量避免垃圾食物．像糖果，薯片，饼干，曲奇和蛋糕这些高脂肪和热量的小吃，同样会因含盐过多而造成饮水的反作用．
结合优质营养，适量的运动计划和足够的休息能在整体上改善皮肤状况．昂贵的乳霜能令你感觉良好，但好皮肤的本质是一些很简单，每个人都能做到的基础因素．只要记得，喝大量的水，不会有错的！
