女人愛美從飲食開始
楊惟婷
臺大醫院營養部組長陳珮蓉營養師表示，食物是維持女人美麗的最大因素，吃對食物，自然由內而外散發美麗光采，吃不對，加速老化，流失健康。
例如，陽明大學皮膚學科多年前曾進行「青春痘與腸胃道之間的關係調查」，結果發現三成五痘痘族的腸胃有問題，最主要的症狀是便祕，便祕情況愈嚴重，兩者之間關連性就愈顯著。
而美國哈佛大學公共衛生學院也曾觀察47000多名青少女的飲食，分析比較後發現，牛奶與皮膚問題間有明顯關聯。女生若要皮膚光滑無瑕，少喝牛奶比別碰薯條與巧克力來的有效，可能是牛奶天然的成長激素，會引發青少女長痘痘。
事實上，許多女性都有吃錯食物引起美麗困擾的經驗。
例如：常吃麻辣鍋、炸雞或吃太多油炸物，第二天起床，發現痘痘自動冒出。
所以，吃對食物，自然美。關鍵在於﹕
關鍵一、醣類、蛋白質、脂質三大類營養是美麗的基本元素
美麗不只是擁有黃金比例的五官或身材，尚包含內在與外在的整體美，而食物占了整體美的最大關鍵。
臺北長庚醫院營養治療科營養師許美雅表示，醣類、蛋白質、脂質三大類營養是美麗的基本元素。
譬如，米、麵等澱粉類食物，會提供碳水化合物，是活力來源，能維持身體基礎代謝。
外表的皮膚、頭髮、指甲是否有光澤，及內在的荷爾蒙是否順利運行，都需蛋白質輔助，可從豆、魚、肉、奶中獲取。
脂質是細胞膜的主要成分，需經常補充，以保護細胞。
蔬果中的維生素及礦物質含量豐富，參與身體許多生化作用，有抗疲勞、抗老化的功效。
尤其，人體是由不同細胞建構而成，要活得健康，需倚賴強壯細胞。
正確的食物能供給細胞養分，維持身體的活動機能、增強抵抗力、預防疾病。即使受到外在天氣或病毒的侵入，優質食物也能立即提供充足營養，讓細胞發揮擊退異物及自行修補功能，迅速回復健康。
關鍵二、均衡飲食才能維持纖纖身材
每天均衡攝取六大類食物就是吃對食物，這些食物有全穀根莖類、豆魚肉蛋類、低脂乳品類、油脂或堅果種子類、蔬菜類及水果類，每一類對身體都有不同作用，必須均衡攝取。
當細胞得到完整營養，會促進新陳代謝，胃口會變小，熱量也不會囤積體內，自然保有纖纖身材。
關鍵三、多吃鹼性食物會美麗肌膚
女性朋友很在乎皮膚是否光滑、細緻無斑點，更擔心皺紋、下垂寫在臉上，很勤用保養品，其實飲食才是最大關鍵。
多吃豆類、蔬菜、水果、藻類這類鹼性食物會促進肌膚美麗。
鹼性食物是指食物經身體代謝後，所產生的陽離子（如：鉀與鈣）會多於陰離子（如：磷酸及氯），當血液呈現微鹼性時，各個器官運作正常，皮膚自然散發光采。
關鍵四、6大SPF食物幫你美白
為了美白，除了做足外在防曬功夫，你也不能忽略從「內在」加強防曬，充分攝取「SPF食物」，更能升高抗曬戰力，所以需要多吃芭樂、芒果、豆腐、巧克力與喝茶。
為什麼食物也能防曬？皮膚科醫學研究發現，陽光中的紫外線會刺激皮膚產生大量氧化自由基，而自由基會破壞皮膚細胞組織，加速黑色素生成的氧化反應，讓皮膚變得暗沉、粗糙及失去彈性，也使皮膚的抵抗力降低。因此，「防曬食物就是能提高抗氧化力、幫助清除自由基的食物，」國泰醫院皮膚科主任醫師胡淑玲解釋說。
哪些是能防曬的「SPF食物」？皮膚科醫生推薦你，從今起把下列食物放入飲食清單裡。
1、每天吃高維生素C水果
維生素C可說是「永遠的美膚聖品」，想保有健康明亮、不易曬傷老化的皮膚，幾乎每個皮膚科醫生都會叫你多吃高維生素C蔬果。例如每天吃2～3份水果，其中一樣選擇高維生素C的芭樂、奇異果、草莓、聖女番茄或是柑橘類。
2、適量攝取黃紅色蔬果
紅橘黃蔬果、食物及深綠色葉菜，如胡蘿蔔、芒果、紅黃番茄、木瓜、地瓜、南瓜、地瓜葉、空心菜等，多半含有大量胡蘿蔔素及其他的植物化學物質，有助於抗氧化，增強皮膚抵抗力。
不過，多吃無益，脂溶性的胡蘿蔔素攝取過量會累積在體內，不但有毒性，而且容易讓膚色顯得「黃黃的」，停止攝食後，需要一段時間才能慢慢代謝掉，胡淑玲醫師提醒不宜吃過量。
3、大豆製品
大豆中的異黃酮素（Isoflavones）是一種植物性雌激素，可以代替一部份女性荷爾蒙的作用，幫助對抗老化，而它也具有抗氧化能力，是女性維持光澤細嫩皮膚不可缺少的一類食物。
大豆製品，如豆腐、豆漿（建議不放糖）是比較好的選擇，而其他加工豆製品，如百頁豆腐、豆干及豆皮等，熱量都比一般豆腐高很多，最好少食用。
4、抓把堅果當零食
堅果的油脂多半富含維生素Ｅ，可幫助抗氧化和消除傷害皮膚細胞的自由基。高維生素Ｅ的食物還包括小麥胚芽及各類堅果。
另外，如果你平時都吃白米飯、白麵包，建議捨棄它們，改吃全穀類吧！因為「吃得愈粗、皮膚愈細」，全穀類正含有大量維生素B群及E，都是幫皮膚增強抵抗力及復原能力的重要營養素。
5、來杯熱可可
巧克力裡含有多種豐富的抗氧化物，如可可多酚、類黃酮，適量攝取也對皮膚有益。
可可純度愈高的巧克力功效愈好，而美國農業部研究發現，在所有巧克力產品中，可可粉含有最多類黃酮和抗氧化物。目前市面上可買到沒有添加糖及奶粉（精）的100％純黑可可巧克力粉，只要調合熱牛奶，少量加一點紅糖，就能享受一杯美味香醇的熱可可了。
如果想吃黑巧克力，建議選擇可可含量50～75％，每天不超過55克為宜。
6、每天2杯茶
美國研究指出，喝綠茶或是使用含綠茶成分（指兒茶素）的保養品，可以讓日曬導致皮膚曬傷、鬆弛和粗糙的過氧化物減少約三分之一，表示皮膚受陽光損害的程度變輕。
茶類裡含有茶多酚，是一種強力抗氧化劑，有研究甚至指出，它比傳統維生素A、C、E的抗氧化能力還高。其中最主要的成分是兒茶素，會因為氧化而減少，所以幾乎未發酵的綠茶裡保有最多兒茶素，半發酵的烏龍茶、包種茶次之，而全發酵的紅茶裡則最少。不過，綠茶的咖啡因含量也較多，容易引起某些人睡不好，也有人喝綠茶會胃腸不適，最好小心限量飲用。
每天應喝多少茶，眾說紛紜，但一般健康人想飲茶養生，一天可喝2～4杯，並依自已身體情況調整，或是建議不同茶類換著喝。
關鍵五、遠離7種催促肌膚老化食品
想要美肌與減重的美女們，飲食尤其重要，想要漂亮，7種催促老化的食物請別再碰了！
1、麵包、蛋糕─
大部分麵包是用白麵粉做的，易消化吸收，但膳食纖維含量極低，又會造成血糖極速上升，是減肥時的天敵！
2、糖─
它使妳皺紋生長加速，損害膠原蛋白讓肌膚黯淡無光，可說是催老的冠軍食品。
3、酒─
酒精不只會讓妳頭疼、發胖，第二天早上還會使妳嚴重脫水，影響肌膚。
4、咖啡因─
雖然有不錯的利尿功效，它也會讓肌膚變薄和乾燥缺水，所以應該適度攝取就好。
5、油炸物─
炸物容易上火，加劇肌膚發炎反應，痘痘自然容易惡化。
6、加工零食─
加工食品常含有過量的鈉與糖，雖然好吃但對腎臟負擔太重，對肌膚傷害更是。
7、鹽─
過鹹的飲食習慣會讓妳浮腫，甚至促使粉刺與痘痘生成。
關鍵六、親近10種美膚食品
根據美國《預防》雜誌載文，刊出皮膚科專家們總結的有益皮膚健康的食物。
1、長葉萵苣
6片萵苣葉子就可以提供1天所需的維生素A，可促進細胞代謝。另外萵苣中的鉀能促進血液循環，讓皮膚獲得更多養分。
2、番茄
番茄中的番茄紅素可保護皮膚中的膠原，使之不易剝落。德國研究發現，番茄紅素有助展平皺紋，使皮膚細嫩光滑。常吃番茄還不易出現黑眼圈。
3、草莓
草莓中的維生素C可促進膠原纖維生成，使皮膚光滑有彈性。
4、蘋果
蘋果皮中的抗氧化劑槲皮素可保護皮膚免受短波紫外線的傷害。因此，大太陽天，出門前除了抹防曬霜，不妨再吃個蘋果。
5、大豆
研究發現，三四十歲的婦女常吃豆豉(富含大豆異黃酮)，有助於改善皮膚鬆弛。
6、杏仁
每天吃一把杏仁可提高維生素E水平，維生素E能抑制皮膚衰老，防止色素沉著。
7、核桃。
核桃富含α亞麻酸，可滋潤皮膚，保持皮膚彈性。
8、黑巧克力。
可可中的脂肪可促進血液循環。研究發現，連續12周每天喝半杯富含黃酮混合物的可可飲料(包括黑巧克力)，可使皮膚更柔軟、光滑、滋潤。
9、優質初榨橄欖油。
《柳葉刀——腫瘤學》雜誌刊登的一項研究發現，有益健康的初榨橄欖油所含的必需脂肪酸(EFAs)有助於防止紫外線傷害皮膚，並有助皮膚保濕。人體無法合成EFAs，因此最好每天攝入1湯匙橄欖油。
10、全穀食物。
麵包等穀類食物中的抗氧化劑，對保護皮膚具有重要作用。人體中的自然抗氧化劑會隨著年齡增大而減少，因此必須通過飲食予以及時補充。
關鍵七、遠離觸犯美白大忌的食物
檸檬含豐富維生素C，能夠促進新陳代謝、延緩衰老、美白淡斑、收縮毛孔、軟化角質層及讓肌膚有光澤。所以，愛美女性喝檸檬汁養顏美白。
但切記勿用檸檬片敷臉，因若經紫外線照射，反而容易造成膚質變黑。原來是檸檬裡的「感光物質」在作怪，一經曬太陽（紫外線照射），皮膚就過敏、發炎，並且造成色素沉澱，導致「植物光過敏性皮膚炎」。
又如使用香水、精油，裡面也常有具感光性的植物成分，最常見是柑橘類的佛手柑、葡萄柚、橘子等，因此需小心，避免噴塗在身體會曝曬在陽光下的部位，或只在晚間才使用這一類精油產品。
另含有「感光物質」的植物除了上述柑橘類水果之外，還有我們常吃的辛香料，如九層塔、芫荽（香菜），及芹菜、胡蘿蔔、無花果、愛玉等。
不過，台大皮膚部主治醫師邱品齊認為，這些食物一般食用量不會太多，只要飲食均衡，不必太擔心，做好基本防曬工作更重要。
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I simply wanted to convey how much I’ve gleaned from this article. Your meticulous research and clear explanations make the information accessible to all readers. It’s abundantly clear that you’re committed to providing valuable content.
Your unique approach to addressing challenging subjects is like a breath of fresh air. Your articles stand out with their clarity and grace, making them a pure joy to read. Your blog has now become my go-to source for insightful content.
I wanted to take a moment to express my gratitude for the wealth of valuable information you provide in your articles. Your blog has become a go-to resource for me, and I always come away with new knowledge and fresh perspectives. I’m excited to continue learning from your future posts.
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Your blog is a true gem in the vast online world. Your consistent delivery of high-quality content is admirable. Thank you for always going above and beyond in providing valuable insights. Keep up the fantastic work!
Throughout this awesome pattern of things you actually receive a B+ for hard work. Where you actually lost me was first on all the facts. You know, it is said, details make or break the argument.. And it could not be much more correct right here. Having said that, let me reveal to you just what did deliver the results. The text can be pretty powerful which is probably the reason why I am taking an effort to comment. I do not really make it a regular habit of doing that. Next, although I can easily see a jumps in logic you make, I am not convinced of exactly how you seem to unite the details which in turn produce your final result. For now I will yield to your position but hope in the near future you actually link your facts better.
I wanted to take a moment to express my gratitude for the wealth of invaluable information you consistently provide in your articles. Your blog has become my go-to resource, and I consistently emerge with new knowledge and fresh perspectives. I’m eagerly looking forward to continuing my learning journey through your future posts.
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You can definitely see your enthusiasm within the paintings you write. The sector hopes for even more passionate writers like you who are not afraid to mention how they believe. At all times follow your heart.
I wanted to take a moment to express my gratitude for the wealth of invaluable information you consistently provide in your articles. Your blog has become my go-to resource, and I consistently emerge with new knowledge and fresh perspectives. I’m eagerly looking forward to continuing my learning journey through your future posts.
I can’t help but be impressed by the way you break down complex concepts into easy-to-digest information. Your writing style is not only informative but also engaging, which makes the learning experience enjoyable and memorable. It’s evident that you have a passion for sharing your knowledge, and I’m grateful for that.