Want beautiful skin? Eat this! 要美麗的肌膚? 吃這些東西!

Hi Everybody!

Today I want to share a health/beauty article from one of my favorite blog, GOOP! If you haven’t heard, this is Gwyneth Paltrow’s very own blog! And one of my favorite entries was her interview with Dr. Perricone, a dermatologist and world renowned aging expert. He’s advocates healthy eating so that your beauty resonates from the inside out. He’s written many books (available on Amazon and Books.com.tw). I’ve actually flipped through one many many years ago….it reads like a dictionary. But I told myself I’ll read it one day. Which is why I was excited when Gwyneth Paltrow interviewed him!!! Her post is called Dr. Perricone: Beauty from the Inside out. I know holistic practice is nothing new to Chinese people, but it doesn’t hurt to know more.

I have shorten as much as I can of the original article and translated it below, though I strongly suggest you read the original article for more details including his recipes and his products!

今天,我想分享我其中一個最喜歡的博客,GOOP的健康/美容文章!如果你還沒有聽說過,這是格溫妮絲·帕特洛自己的博客!我最喜愛的文章之一是她訪問Perricone博士,他是皮膚科醫生和世界知名的抗老專家。他的倡導者健康的飲食,讓你的美由內而外的共鳴。他寫了許多書(Amazon and 博客來)。其實我曾經翻過他的書……它看起來像一本字典。我知道這個想法對台灣人是不是新的,不過,解更多信息並不是不好。 

我盡可能縮短原始文章,原始文章有更多的細節,包括他的食譜和他的產品!

Q1: Gwyneth asked what kind of foods should we eat for different kinds of skin conditions?

格溫妮絲問,我們應該吃什麼樣的食物,來幫助不同的皮膚狀況?

First, drink lots of water and eat less sugary, processed, and fatty foods. It will help your skin glow and be less inflamed, puffy, and rough.

首先,多喝水和少吃甜的,加工的 (不好的料或過程),和高脂肪的食物。這將有助於你的皮膚有光澤以減少發炎,浮腫,粗糙。

For Dry Skin: He suggests to eat lots of Omega-3, to strengthen skin barriers that lock in moisture. The most potent plant-based Omega 3 is chia seeds, which he said is more potent than flax seed and salmon. What a surprise and and it’s vegan too!

對於幹性皮膚:他建議多吃Omega-3,加強皮膚保護層,鎖住水分。歐米加3 (Omega 3)再奇異子(Chia Seed)是最有力的,以植物來講,他說這是比亞麻種子(flax seed)和鮭魚更有效。太好ㄌ。

For blemish-prone skin: He suggests a diet rich in greens, including watercress, spinach, collard greens, and apples. The Vitamin A in these foods help normalize oil production and the quercetin in green apples helps reduce mast cell activity, which he says leads to inflammation and breakouts.

I looked up mast cell in Wiki and it says contains histamine and heparin, which can lead to allergic reactions, and plays a protective role in wound healing and defense against pathogens. He uses it in his skin care products and now I know why Juice Beauty, a favorite brand of mine, uses green apples for its blemish prone and anti-aging skincare line.

對於青春痘皮膚:他建議的飲食含有豐富的綠色蔬菜,包括西洋菜,菠菜,羽衣甘藍,蘋果。在這些食物中的維他命A可以幫助出油量恢復正常和槲皮素(Quercetin)在青蘋果裡有助於減少肥大細胞(Mast cell)的活動,他說,肥大細胞導致皮膚炎症和長痘痘。

我查了肥大細胞在Wiki,它說,含有組織胺和肝素,這可能會導致過敏性反應,也有幫助傷口癒合和對病原體的防禦起到了保護作用。Dr.Perricone在他的皮膚護理產品中使用它,現在我知道為什麼果漾美人(Juice Beauty),我最喜愛的品牌,用青蘋果在它們的抗痘抗老護膚系列。

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He also said that each meal should contain protein, healthy fats, and good carbohydrates such as fresh fruit and vegetables. These 3 components are essential to good skin. He goes on to list the types of foods we should have in our diets.

他還表示,每餐應包含蛋白質,健康脂肪,和良好的碳水化合物,如新鮮的水果和蔬菜。為了擁有健康的肌膚,我們需要在我們的日常飲食中,有這3組。以下他繼續列出我們所需要的食物。

Protein, like in healthy fats such as Omega 3 fatty acids and monounsaturated fat have powerful anti-inflammatory effects. Proteins can help skin’s moisture, suppleness, and smoothness.

蛋白質,如在健康的脂肪,相歐米加3脂肪酸和單不飽和脂肪具有強大的抗炎作用。蛋白質可以幫助皮膚保持滋潤,柔軟,平滑。


Fresh fruit and vegetables
 contain antioxidants. A diet rich in sugars and starchy food will product free radicals which will cause inflammation and damage our cells. The result, your skin will be wrinkly, sagging, and dull. You will lose firmness and tone in your face. Antioxidants help reduce free radicals.

I saw a documentary, I think on Discovery, that showed that as we age, we lose volume in our face. One of the things that helps us look firm and youthful is collagen and I also read somewhere (years ago) that sugar and starchy foods break down collagen. Which is why I’ve been controlling my sugary intake since my early twenties. Sigh~

新鮮的水果和蔬菜中含有的抗氧化劑。飲食中含有豐富的醣類和澱粉類食品會產生自由基,會引起發炎,破壞我們的細胞。你的皮膚會皺,下垂,暗沉。您的臉就會失去結實。抗氧化劑有助於減少自由基。

我觀看了Discovery,說,隨著時間的推移,我們將在我們的臉上失去容量。膠原蛋白是我們保持結實的元素,但含糖飲食折斷我們的膠原蛋白,讓我們的臉加速失去豐滿跟結實。噗~

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Wild Salmon is probably the world’s most healthy source of protein for the heart. It is rich in long-chain Omega 3, the most beneficial kind. It helps protect the heart and keep skin young and supple. 

(Too bad I don’t like salmon. I need to research what other sources for long-chain Omega 3).

野生鮭魚可能是世界上最健康的蛋白質來源對心臟來說。它含有豐富的長鏈歐米加3,比較好的必須脂肪酸。它有助於保護心臟,使皮膚保持年輕,彈力,和柔軟。

(可惜,我不喜歡鮭魚,我需要研究其他長鏈歐米加3的來源)。

Asparagus (love!) strengthens small capillaries and rich in antioxidant to fight free radical damage.

蘆筍(愛!)加強細小的血管和含豐富的抗氧化劑,以對抗自由基的破壞。

Dark Leafy Greens are also rich in antioxidant. It enhances the immune response, protect skin against UV radiation and strengthen liver’s ability to  neutralize carcinogens and other toxins, according to Dr. Perricone. They can help reduce heart disease and block sunlight-induced inflammation in the skin, which leads to wrinkles and skin cancer.

色綠葉菜中還含有豐富的抗氧化劑。它增強了免疫反應,保護皮膚免受紫外線的侵害,並有助於肝臟抵消致癌物質和其他有毒物質,根據Perricone博士。他們可以幫助減少心臟疾病和阻擋陽光引起的炎症在皮膚上,從而導致皺紋和皮膚癌。

Extra Virgin Olive Oil is a super emollient. It nourish skin and the antioxidants in olive oil, polyphenols, are extremely efficient. The most powerful olive oil polyphenol group is hydroxytyrosol. It is rare and effective in small doses and have proven to improve general health and appearance.

特級初榨橄欖油是一個超級潤膚物質。它滋養皮膚,橄欖油中的抗氧化劑,多酚類物質,是非常有效的。最強大的橄欖油多酚組是羥基酪醇。這是罕見的,小劑量就有效的,已被證明是改善整體健康和外觀。

Pinot Noir contains resveratrol that is healthy for the heart, is anti-cancer, and is an anti-aging antioxidant. It appears that resveratrol helps protect skin against UV ray. Furthermore, it seems, red wine such as Pinot Noir interferes with a chemical production that aids the process of artery clogging. White and rose wine do not offer the same protection.

比諾葡萄酒含有白藜蘆醇,是對心臟的健康有幫助,是防癌抗癌,抗衰老的抗氧化劑。看起來,白藜蘆醇有助於保護皮膚免受紫外線。此外,如黑比諾紅葡萄酒有助於防止動脈堵塞。白葡萄酒和玫瑰酒不提供同樣的保護。

Green Jasmine Tea is also rich in polyphenol antioxidants to help fight inflammation and free radicals, and help boost body’s natural defenses.

茉莉花綠茶也含有豐富的多酚抗氧化劑,以幫助對抗炎症和自由基,幫助提升身體的天然防禦能力。

Nuts and Seeds such as hazelnuts, walnuts, and almonds are rich in short-chain Omega-3 essential fatty acids, which again help inhibit fat deposits in artery wall. They also release hormones that stimulate sexuality, increase lean muscle mass, burn fat, lower cholesterol and boost the immune system.

榛子,核桃,杏仁等堅果和種子富含短鏈歐米加3必需脂肪酸,而這又有助於抑制脂肪堆積在動脈壁。他們還釋放激素,刺激性慾,增加瘦肌肉質量,燃燒脂肪,低膽固醇,增強免疫系統。

Apples are unusually high in fiber, with an average of five grams. According to the Harvard School of Public Health, we need approximately 20 to 35 grams of fiber per day. Apples contain both soluble and insoluble fiber. The soluble fiber, pectin, has the power to decrease the appetite for up to four hours, making it a more effective suppressing hunger than the insoluble fiber found in grains such as wheat and rye. Oats, like apples, are also rich in soluble fiber.

蘋果具有很高的纖維含量,平均5克。根據美國哈佛大學公共衛生學院的,我們需要大約每天20至35克纖維。蘋果中含有可溶性和不可溶性纖維。可溶性纖維,果膠,有能力減少食慾,長達四小時,使之成為更有效的抑制飢餓感,相比不溶性纖維的穀物相小麥和黑麥。 (燕麥,跟蘋果一樣,也含有豐富的可溶性纖維)。

Pears offer protection from free radicals; Pears are high in both Vitamin C, copper, and anti-oxidant. Both copper and Vitamin C also stimulates white blood cells to fight infections, and directly kills many bacteria and viruses. One medium size pear can provide about 11 percent of the daily value your body needs for Vitamin C, and almost 10 percent of the copper it needs.

They also promote cardiovascular and colon health: The fiber in pears has been shown to lower high cholesterol levels. It also binds to cancer-causing chemicals in the colon, preventing them from damaging colon cells. Pears also protect against macular degeneration, the leading cause of vision loss in older adults and provide Vitamin B: Pears have a high concentration of folates. These vitamins are essential for metabolic activity and red blood cell production.

There are so many benefits, I didn’t know what to shorten and there weren’t many hard to pronounce compounds either :D.

提供保護免受自由基。梨有很高的維他命​​C,銅,和抗氧化劑。銅和維他命C也刺激對抗感染的白血細胞,並直接殺死多種細菌和病毒。一個中等大小的梨可以為你的身體需要的每日維他命C的11%,近10%的銅。

他們還可以促進心血管和腸道的健康:梨中的纖維已被證明可以降低膽固醇。而且還可以結合多種致癌化學物質在結腸,防止它們損壞結腸細胞。梨也防止黃斑變性,老年人視力喪失的首要原因,並提供維他命B:梨有高濃度的葉酸,代謝活性和紅血細胞的生產是必不可少這些維生素。

Old Fashioned Oatmeal is high in fibers that helps with weight control and discourages cardiovascular disease. the beta-glucan fiber in oats and also in barley exerts beneficial anti-glycemic effects as well, helping to stabilize blood sugar.

Secret to great tasting oatmeal: salt!

For the longest time, I couldn’t figure why my oatmeal didn’t taste anything like  the hotel’s. One day, it occurred to me to look up recipes and what do you know…all I needed was a pinch of salt. I love adding cinnamon to mine.

燕麥含高纖維,有助於控制體重,制心血管疾病。 β-葡聚醣纖維的燕麥和大麥中發揮有益的抗血糖作用,幫助穩定血糖。

秘密美味的燕麥片:鹽!

很長一段時間,我想不出為什麼我的燕麥粥味道沒有飯店的好吃。有一天,我再網路上看食譜,發現我需要的是加少許鹽,燕麥會比較好吃。我也喜歡加肉桂在我的燕麥裡。

Cinnamon helps stabilize blood sugar. According to an article by Dr.Mercola on Huffington Post, cinnamon slows down the emptying of your stomach to reduce the sharp rise in blood sugar. I know this feeling really well. I always carry a snack with me because I get weak and dizzy and sometimes jittery  easily near meal time. Just one gram per day (approximately ¼ to ½ teaspoon) yields a 20 percent drop in blood sugar, and reduces cholesterol and triglyceride levels as well. Cinnamon also reduces cellular inflammation—a key age accelerator.

Fun fact: The mere scent of cinnamon enhances the brain’s cognitive processing, including attention, memory, and visual-motor speed.

肉桂有助於穩定血糖。據赫Dr. Mercola的一篇文章在芬頓郵報,肉桂讓你的胃的排空減慢,導致減少血液中的血糖急劇上升。我非常知道這種感覺。我總是隨身帶著零食,因為我容易變得虛弱,頭暈目眩,容易有心悸。每天僅僅一克(約¼½茶匙)可以下降血糖20%,並降低膽固醇和甘油三酯。肉桂也可以減少了細胞炎症 ~ 一個關鍵的年齡加速因素。

有趣的事實:肉桂的香味可以提高大腦的認知的處理,包括注意力,記憶力和視覺速度。

Omega-3 Eggs are a terrific source of protein and Omega-3 essential fatty acids. The key is to make sure you purchase eggs from cage-free chickens that are fed flax meal. According to Dr. Perricone, they are more nutritious and taste better.

歐米茄3個雞蛋是一個了不起的蛋白質和歐米茄3必需脂肪酸資源。關鍵是要確保您購買雞蛋從自然放牧雞以謂亞麻粉的。據Perricone博士,他們是更有營養,口感更好。

Lemons and Lemon Juice contain nutrients which protect lungs, alleviate chronic obstructive pulmonary disease, help prevent cancer by boosting the activity of detoxification enzymes in the liver, lower blood cholesterol levels, and inhibit cancer in human breast cells, skin, lungs, stomach, mouth, and colon cancer in laboratory animals. They also play an important role in the maintenance of elastin and the stabilization of collagen.

There’s nothing I can shorten here. Everything listed are too important and so well said.

Lately I noticed my boyfriend’s family have been drinking diluted lemon juice. They told me that it helps lower the acidity in our bodies since we eat too much meat. I think I’ll need to jump on this bandwagon too.

檸檬和檸檬果汁含有的營養成分是可以保護肺部,減輕慢性阻塞性肺疾病,預防癌症,在肝臟提高解毒酶的活動,降低血液中的膽固醇,並抑制癌細胞在​​人乳腺,皮膚,肺,胃,口,腸,根據實驗室動物研究。另外的作用是在維持彈性和膠原蛋白的穩定化。

最近我發現我的男朋友的家人一直在喝稀釋後的檸檬汁。他們告訴我,這有助於降低我們身體的酸度,因為我們吃太多肉。

Berries are antioxidant and vitamin powerhouses. Blueberries can improve the area of the brain responsible for learning and memory. (I’ll need a shot of this every day). Raspberries are rich in Vitamin C—key for collagen production and again, reduces damage from free radicals. All berries are superb for all organ systems including skin.

莓果是抗氧化劑和維生素巨頭。藍莓可以提高大腦中負責學習和記憶的區域。 (我需要每天都喝一杯)。覆盆子含有豐富的維生素C ~ 產生膠原蛋白的關鍵,減少自由基的損害。莓果對所有的器官系統,包括皮膚都很好。

Yogurt is a very good source of calcium, phosphorus, Vitamin B2 and iodine, Vitamin B12, Vitamin B5, zinc, potassium, protein and molybdenum. Yogurt that contains live bacterial cultures may help you to live longer, and may fortify your immune system.

優格是一個很好的鈣,磷,維生素B2,碘,維生素B5,維生素B12,鋅,鉀,蛋白質和鉬的來源。優格含有活的細菌可以幫助你活得更長,並且可以增強您的免疫系統。

Chickpeas are low in fat and sodium but high in complex carbohydrates and dietary fiber. Helps lower cholesterol and prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

They are also an excellent source of protein, needing only to be combined with grains such as barley or oats to provide all the amino acids necessary to make a complete protein for vegetarians who do not have other sources of protein for their meals.

鷹嘴豆含低脂肪和低鈉,但有高量複雜的碳水化合物和纖維。有幫助降低膽固醇,防止飯後血糖快束上漲,使得這些豆類是給有糖尿病,胰島素抵抗或低血糖一個不錯的選擇。

他們也是一個很好的蛋白質來源,只需要結合穀物,如大麥或燕麥就可以提供所有必需的氨基酸,適合素食主。

Turmeric. The golden root of turmeric has been used since ancient times for both health and beauty. It is anti-inflammatory, help even out skin tone and color and have superior cell-protective properties, helping to keep skin soft and supple while protecting against the oxidative stress that accelerates skin ageing.

薑黃自古以來已被用於幫助健康和美麗。薑黃可以消炎,幫助均勻膚色,並具有較高的細胞保護性能,有助於保持皮膚柔軟,同時防止加速皮膚老化的氧化應激。

Dr. Perricone also provided lots of recipes on Goop! Use Google Translate and check it out! Hope it’s been informative!

I want to thank Google Translate and Yahoo Dictionary Taiwan for making this possible :D.

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One response to “Want beautiful skin? Eat this! 要美麗的肌膚? 吃這些東西!

  1. Even if you don’t think much about healthy skin, and I don’t, this is a diet that is good for general health, weight management and avoiding cancer and heart-health issues.

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