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。
微信 
留言列表（787条）
With havin so much written content do you ever run into any problems of plagorism or copyright infringement? My website has a lot of completely unique content I’ve either authored myself or outsourced but it seems a lot of it is popping it up all over the internet without my agreement. Do you know any ways to help stop content from being stolen? I’d genuinely appreciate it.
Hello! I simply would like to offer you a huge thumbs up for your excellent info you’ve got here on this post. I will be returning to your web site for more soon.
Spot on with this write-up, I honestly believe that this site needs much more attention. I’ll probably be back again to see more, thanks for the information!
I can’t express how much I value the effort the author has put into producing this exceptional piece of content. The clarity of the writing, the depth of analysis, and the plethora of information offered are simply impressive. Her enthusiasm for the subject is obvious, and it has definitely resonated with me. Thank you, author, for offering your insights and enriching our lives with this incredible article!
Hey! Would you mind if I share your blog with my facebook group? There’s a lot of folks that I think would really enjoy your content. Please let me know. Thanks
Together with every thing that seems to be building inside this particular subject matter, a significant percentage of perspectives happen to be somewhat refreshing. On the other hand, I appologize, because I do not give credence to your whole plan, all be it radical none the less. It would seem to everybody that your commentary are actually not totally rationalized and in reality you are yourself not really thoroughly certain of the assertion. In any event I did enjoy examining it.
Thanks for the tips you are sharing on this web site. Another thing I’d like to say is that getting hold of copies of your credit rating in order to look at accuracy of the detail is the first activity you have to carry out in credit score improvement. You are looking to thoroughly clean your credit file from detrimental details flaws that mess up your credit score.
Güvenilir bir danışman için medyum haluk hocayı seçin en iyi medyum hocalardan bir tanesidir.
Hiya! I know this is kinda off topic however I’d figured I’d ask. Would you be interested in exchanging links or maybe guest authoring a blog article or vice-versa? My blog discusses a lot of the same subjects as yours and I think we could greatly benefit from each other. If you are interested feel free to shoot me an email. I look forward to hearing from you! Fantastic blog by the way!
Güvenilir bir danışman için medyum haluk hocayı seçin en iyi medyum hocalardan bir tanesidir.
very good publish, i certainly love this web site, carry on it
Hi there, I do believe your website could be having web browser compatibility problems. Whenever I take a look at your blog in Safari, it looks fine however, if opening in IE, it has some overlapping issues. I just wanted to give you a quick heads up! Besides that, fantastic blog!
Wow, this article is mind-blowing! The author has done a tremendous job of presenting the information in an compelling and educational manner. I can’t thank him enough for sharing such precious insights that have undoubtedly enriched my understanding in this topic. Hats off to her for producing such a gem!
Very nice post. I simply stumbled upon your blog and wanted to say that I have truly loved surfing around your blog posts. In any case I will be subscribing for your feed and I hope you write again very soon!
Güvenilir bir danışman için medyum nasip hocayı seçin en iyi medyum hocalardan bir tanesidir.
The very next time I read a blog, Hopefully it doesn’t disappoint me just as much as this particular one. I mean, Yes, it was my choice to read through, however I genuinely thought you’d have something interesting to say. All I hear is a bunch of complaining about something you could possibly fix if you weren’t too busy seeking attention.
You made some good points there. I checked on the web for additional information about the issue and found most individuals will go along with your views on this web site.
Your blog is a true gem in the vast expanse of the online world. Your consistent delivery of high-quality content is truly commendable. Thank you for consistently going above and beyond in providing valuable insights. Keep up the fantastic work!
Your writing style effortlessly draws me in, and I find it nearly impossible to stop reading until I’ve reached the end of your articles. Your ability to make complex subjects engaging is indeed a rare gift. Thank you for sharing your expertise!
Howdy! I could have sworn I’ve been to this website before but after looking at a few of the posts I realized it’s new to me. Nonetheless, I’m certainly happy I discovered it and I’ll be bookmarking it and checking back often!
It’s my belief that mesothelioma is actually the most deadly cancer. It’s got unusual characteristics. The more I really look at it the harder I am sure it does not conduct itself like a real solid human cancer. In the event mesothelioma is a rogue virus-like infection, so there is the possibility of developing a vaccine along with offering vaccination for asbestos subjected people who are vulnerable to high risk with developing long term asbestos relevant malignancies. Thanks for giving your ideas for this important ailment.
Hey There. I found your blog using msn. This is a really well written article. I will make sure to bookmark it and come back to read more of your useful info. Thanks for the post. I?ll definitely return.
It’s appropriate time to make some plans for the longer term and it is time to be happy. I have read this post and if I may just I desire to counsel you few interesting issues or advice. Maybe you can write next articles relating to this article. I want to read even more issues about it!
One thing I have actually noticed is the fact that there are plenty of misconceptions regarding the banks intentions while talking about property foreclosures. One fantasy in particular is the fact that the bank prefers to have your house. The lender wants your dollars, not the home. They want the funds they lent you with interest. Averting the bank will only draw some sort of foreclosed conclusion. Thanks for your article.
Your enthusiasm for the subject matter shines through every word of this article; it’s contagious! Your commitment to delivering valuable insights is greatly valued, and I eagerly anticipate more of your captivating content. Keep up the exceptional work!
Your writing style effortlessly draws me in, and I find it nearly impossible to stop reading until I’ve reached the end of your articles. Your ability to make complex subjects engaging is indeed a rare gift. Thank you for sharing your expertise!
I’m truly enjoying the design and layout of your site. It’s a very easy on the eyes which makes it much more pleasant for me to come here and visit more often. Did you hire out a developer to create your theme? Excellent work!
An attention-grabbing discussion is worth comment. I feel that you need to write extra on this subject, it might not be a taboo subject but typically persons are not sufficient to talk on such topics. To the next. Cheers
I’d like to express my heartfelt appreciation for this insightful article. Your unique perspective and well-researched content bring a fresh depth to the subject matter. It’s evident that you’ve invested considerable thought into this, and your ability to convey complex ideas in such a clear and understandable way is truly commendable. Thank you for sharing your knowledge so generously and making the learning process enjoyable.
Your dedication to sharing knowledge is unmistakable, and your writing style is captivating. Your articles are a pleasure to read, and I consistently come away feeling enriched. Thank you for being a dependable source of inspiration and information.
An outstanding share! I have just forwarded this onto a coworker who had been conducting a little homework on this. And he in fact bought me breakfast due to the fact that I found it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending time to discuss this issue here on your blog.
This blog was… how do I say it? Relevant!! Finally I’ve found something that helped me. Appreciate it!
Your style is very unique compared to other folks I’ve read stuff from. I appreciate you for posting when you’ve got the opportunity, Guess I’ll just book mark this site.
I want to express my sincere appreciation for this enlightening article. Your unique perspective and well-researched content bring a fresh depth to the subject matter. It’s evident that you’ve invested considerable thought into this, and your ability to convey complex ideas in such a clear and understandable way is truly commendable. Thank you for generously sharing your knowledge and making the learning process enjoyable.
Greetings! Very helpful advice within this post! It is the little changes that make the largest changes. Thanks for sharing!
Wonderful blog! I found it while searching on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Thanks
Güvenilir bir danışman için medyum nasip hocayı seçin en iyi medyum hocalardan bir tanesidir.
Spot on with this write-up, I seriously think this web site needs much more attention. I’ll probably be back again to see more, thanks for the information.
There is noticeably a bundle to find out about this. I assume you made sure good points in options also.
Thanks for your helpful post. Over time, I have come to be able to understand that the actual symptoms of mesothelioma cancer are caused by your build up connected fluid between lining on the lung and the chest muscles cavity. The disease may start while in the chest spot and multiply to other limbs. Other symptoms of pleural mesothelioma include fat reduction, severe inhaling trouble, temperature, difficulty taking in food, and bloating of the face and neck areas. It ought to be noted that some people with the disease usually do not experience any kind of serious indications at all.
Saved as a favorite, I like your site.
Great article. It is unfortunate that over the last 10 years, the travel industry has had to take on terrorism, SARS, tsunamis, influenza, swine flu, and the first ever real global downturn. Through everything the industry has proven to be powerful, resilient plus dynamic, locating new approaches to deal with misfortune. There are often fresh problems and chance to which the industry must again adapt and respond.
I must commend your talent for simplifying complex topics. Your ability to convey intricate ideas in such a relatable way is admirable. You’ve made learning enjoyable and accessible for many, and I appreciate that.
This article resonated with me on a personal level. Your ability to emotionally connect with your audience is truly commendable. Your words are not only informative but also heartwarming. Thank you for sharing your insights.
I’m continually impressed by your ability to dive deep into subjects with grace and clarity. Your articles are both informative and enjoyable to read, a rare combination. Your blog is a valuable resource, and I’m grateful for it.
Wow, superb blog structure! How lengthy have you ever been running a blog for? you made running a blog look easy. The full look of your website is fantastic, as well as the content material!
One important issue is that when you find yourself searching for a education loan you may find that you’ll want a cosigner. There are many circumstances where this is correct because you should find that you do not use a past credit score so the loan company will require that you have someone cosign the money for you. Thanks for your post.
Thank you for sharing indeed great looking !
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 blog has rapidly become my trusted source of inspiration and knowledge. I genuinely appreciate the effort you invest in crafting each article. Your dedication to delivering high-quality content is apparent, and I eagerly await every new post.