The golden rules

Moisturisers(1) and sunscreens(2) can help to keep you looking youthful, but your skin also needs to be nourished from within and the best way to do that is by choosing the right diet.

 

註：

1. moisturser: (n) 潤膚霜

2. sunscreens: (n) （防曬油中的）遮光劑

 

 

 

 

Cut out crash diets eat your 5 a day

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging(3), wrinkles and stretch marks. Intake(4) a lot of fruit and vegetables that contain powerful antioxidants(5) that help to protect against the cell damage caused by free radicals(6), which include smoking, pollution and sunlight.

 

註：

3. saggy: (adj) 鬆懈的;下垂的

4. intake : (n) 吸收

5. antioxdant :(n) 抗氧化劑

6. radical : (adj) 根本的、原生的、激進的

                   (n)    根部、基礎           

 

Stock up on selenium

This is also a powerful antioxdant - studies suggest that a selenium(7)-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost(8) your intake is to eat Brazil nuts - just four nuts will provide the recommended daily amount (rda). Other good sources are fish, shellfish and eggs.

 

註：

7. selenium: (n) 硒（非金屬元素,符號 se)

8. boost :(v) 促進、提高

 

Drink up

Even mild dehydration(9) will cause your skin to look dry, tired and slightly grey. Drink at least six glasses of water a day - all fluids count towards your daily allowance(10), but water is the healthiest. if you work in an office, keep a large bottle of water on your desk to remind you to drink.

 

註：

9. dehydration: (n) 脫水、乾燥

10. allowance : (n) 分配額、限額、定量

Don't be afraid of fat

Good fats - the type found in avocados(11), nuts and seeds - provide essential fatty acids(12), which act as a natural moisturiser for your skin, keeping it supple. these fats also come packaged with a healthy dose of vitamin(13) E (a vitamin many of us lack), which will help protect against free radical damage.

 

Eat more phyto-oestrogens 

Phyto(14) or plant oestrogens(15) are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake(16) of excess oestrogen and raise low levels when needed. They are thought to offer protection against(17) breast cancer and heart disease.

Skincare guru Dr Nicholas Perricone recommends eating salmon at least 10 times a week in his book The Wrinkle Cure.

 

註：

14. phyto-: 表示植物 （在母音前作phyt-)

15. oestrogen: (n) 雌激素

16. uptake: (n) 攝取

17. against : (prep) 反對、逆、防備

 

 

Go for low-GI carbs

Eat plenty of bean, pulses, porridge(18) and other low-Gi carbs - these slowly release sugar into the blood, providing you with a steady supply of energy and leaving you feeling satisfied for longer, so you're less likely to snack(19). 

註：

18. porridge : (n) 粥、燕麥粥

19. snack: (n) 小點心

                 (v) 吃點心＋on

 

Zap up your zinc

Zinc(20) is involved in the normal functioning of the oil-producing glands(21) in the skin, and also promotes skin healing. Zinc-rich foods include red meat, wholegrains(22), wheatgerm(23) and shellfish(24). Eating red meat once a week, and at least one serving of wholegrains, should be enough to reach the rDa.

 

註：

20. zinc:  (n) 鋅

21. gland: (n) 腺

22. wholegrain: (adj) 含全小麥的;用全麥粒做的

23. wheatgerm: (n) 麥芽

24. shellfish: (n) 貝; 有殼的水生動物

 

 

 

EDIT/ TEXT : U-Style

PHOTO: gisymbol, pkmix,istock, CIAT blog, ramanmedianetwork

INFROMATION: BBC GOOD FOOD