筆者在汲（網(wǎng)）取（上）靈（沖）感（浪）時(shí)偶然間發(fā)現(xiàn)了一篇文章，題目叫作《一份抗皺食譜：對(duì)抗氧化、炎癥和糖化的營(yíng)養(yǎng)策略》，馬上吸引了我的注意力。

本文作者是美國(guó)的皮膚科醫(yī)師Rajani Katta，她是德克薩斯大學(xué)麥戈文醫(yī)學(xué)院（McGovern Medical School at UTHealth）的皮膚病學(xué)教授，同時(shí)兼任貝勒醫(yī)學(xué)院（Baylor College of Medicine）的助理教授。專注于飲食同皮膚病的關(guān)系的研究，出版了7本書(shū)籍并撰寫(xiě)過(guò)超過(guò)80篇的科普文章。

在這篇文章中，她針對(duì)皮膚老化、皺紋形成的三大分子機(jī)制—氧化應(yīng)激、慢性炎癥、糖化（延伸閱讀：瘋狂拉扯你皮膚老化進(jìn)度條的“三兄弟”—氧化、炎癥、糖化），提出實(shí)用的膳食建議，pick了一些能吃出緊致嫩膚的食材。剛好飲食與衰老是讀者們討論度最高的話題之一，于是筆者將方法論的部分編譯，贈(zèng)您一貼抗皺海上方。

無(wú)論您平時(shí)采取的是何種特殊飲食模式（如傳統(tǒng)飲食、高血壓控制“得舒”飲食[DASH diet]、地中海飲食等）和烹調(diào)方法，以下的抗皺飲食原則均可遵守，Pick出你自己的抗皺食譜：

紫外線損傷—光老化

直接DNA損傷

膳食對(duì)策：

多食用促進(jìn)DNA修復(fù)的食物和營(yíng)養(yǎng)物質(zhì)，如西蘭花[4]和其他一些富含抗氧化劑的食物。

活性氧自由基（損傷DNA、蛋白質(zhì)、脂質(zhì)）

膳食對(duì)策：

多食用超級(jí)食品（superfood）（是指具有明顯抗氧化和抗炎癥功效的食材）[1]，諸如新鮮蔬菜水果、綠茶、辛香料（如大蒜、蔥、洋蔥）、全谷物（如全麥、蕎麥、大麥）、漿果、堅(jiān)果、高脂肪魚(yú)類（如三文魚(yú)、沙丁魚(yú)、鯖魚(yú)、鱈魚(yú)）、發(fā)酵食品等。

炎性細(xì)胞因子與慢性炎癥

膳食對(duì)策：

多食用抗炎食物。例如，可降低C反應(yīng)蛋白（CRP）水平的食物/營(yíng)養(yǎng)物質(zhì)，包括黃酮類[6]、類胡蘿卜素[7]、豆類[8]、三文魚(yú)[9]、全谷類[10]等；及可降低腫瘤壞死因子（TNF）水平的食物/營(yíng)養(yǎng)物質(zhì)，包括膳食纖維[11]和高鎂食物[12]。

炎癥通路導(dǎo)致基質(zhì)金屬蛋白酶（MMPs）增加

膳食對(duì)策：

多食用含有抗膠原蛋白酶的食物/營(yíng)養(yǎng)物質(zhì)，如大蒜[13]、黃酮類[14]、ω-3脂肪酸[15]（深海魚(yú)油、奇亞籽、亞麻籽油等）；多食用含有抗彈力蛋白酶的食物/營(yíng)養(yǎng)物質(zhì)，如白茶、綠茶、石榴[16]、姜黃、肉桂、肉豆蔻[17]、生姜[18]等。

晚期糖基化終末產(chǎn)物（AGEs）的生物合成

第一步—高血糖水平

膳食對(duì)策：

①減少精制糖的攝入：精制糖是指純度較高的食糖產(chǎn)品，將產(chǎn)糖作物經(jīng)過(guò)化學(xué)提純?cè)俳Y(jié)晶煮煉制成，比如白砂糖、紅糖、冰糖、果葡糖漿、麥芽糖漿等。所以糖果和甜點(diǎn)最好是忌口了。

②多食用低升糖指數(shù)（GI）的食物：

③增加膳食纖維的攝入：

④食用香辛料（如肉桂、肉豆蔻）[17,19]、食醋[20]、堅(jiān)果[21]等有助于降低餐后血糖和胰島素反應(yīng)性釋放量。

第二步—AGEs的生物合成過(guò)程

膳食對(duì)策：

多食用抗糖食物，包括番茄醬（純番茄醬而非番茄沙司）[22]、大蒜[23]、綠茶[24]、馬黛茶[25]，香辛料（如肉桂[26]、姜黃[27]、迷迭香[28]、丁香、多香果、鼠尾草、甘牛至、龍蒿、生姜、孜然、黑胡椒[24]、八角、牛至[29]），黃酮類[30]和酚酸類化合物[31]（如阿魏酸、綠原酸、香草酸等）—富含酚酸類化合物的食物包括：綠咖啡、山楂、卷心菜、蘋(píng)果、桃等。

攝入AGEs的前體物質(zhì)

膳食對(duì)策：

①避免食用明確會(huì)產(chǎn)生大量AGEs而導(dǎo)致膠原破壞增加的食物，諸如加工肉類（熏肉、腌肉、香腸）和燒烤肉類、煎炸肉類等，多食用新鮮蔬菜和水果。

②烹調(diào)方式上盡量選擇蒸制、水煮，而避免燒烤、煎炸。多使用檸檬和食醋進(jìn)行調(diào)味[32]。

腸道菌群失調(diào)與免疫功能紊亂

膳食對(duì)策：

多食用富含膳食纖維的食物[33-35]，少食用精制糖、過(guò)度加工食品（如速凍食品、即食食品、腌制食品等）、低纖維食物。多食用發(fā)酵食品[36]，如酸奶、味噌醬、韓國(guó)泡菜、德國(guó)酸菜等。

時(shí)光派點(diǎn)評(píng)

大蒜、綠茶、西蘭花，都是時(shí)光派平時(shí)讓你多吃的食材；黃酮類、姜黃素、微生態(tài)，對(duì)于抗老極客們而言，絕對(duì)不算陌生的名詞。轉(zhuǎn)譯這篇文章的目的之一，是為了讓你更好理解“人如其食（You are what you eat）”—健康飲食不僅幫助你長(zhǎng)生，更能幫助你不老。健康是由內(nèi)及外的，保持健康年輕的身體狀態(tài)，皮膚狀態(tài)自然也會(huì)好。

對(duì)能使皮膚年輕化的健康飲食法感興趣的小伙伴，不妨去讀一讀Rajani Katta醫(yī)師的著作《容光煥發(fā)：皮膚科醫(yī)師的年輕肌膚有機(jī)飲食指南》（GLOW: The Dermatologist’s Guide to a Whole Foods Younger Skin Diet），里面更加詳細(xì)地介紹了諸如抗糖食譜、抗痘食譜、防曬食譜在內(nèi)的有益皮膚年輕化的飲食方式。當(dāng)然，時(shí)光派也會(huì)在之后再針對(duì)大家感興趣的內(nèi)容進(jìn)行編譯，有需要的小伙伴可以在評(píng)論區(qū)留下你的建議哦。

—— TIMEPIE ——

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