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吃出不老童颜——海外仙方抗皱食谱推介
笔者在汲（网）取（上）灵（冲）感（浪）时偶然间发现了一篇文章，题目叫作《一份抗皱食谱：对抗氧化、炎症和糖化的营养策略》，马上吸引了我的注意力。
本文作者是美国的皮肤科医师Rajani Katta，她是德克萨斯大学麦戈文医学院（McGovern Medical School at UTHealth）的皮肤病学教授，同时兼任贝勒医学院（Baylor College of Medicine）的助理教授。专注于饮食同皮肤病的关系的研究，出版了7本书籍并撰写过超过80篇的科普文章。
在这篇文章中，她针对皮肤老化、皱纹形成的三大分子机制—氧化应激、慢性炎症、糖化（延伸阅读：疯狂拉扯你皮肤老化进度条的“三兄弟”—氧化、炎症、糖化），提出实用的膳食建议，pick了一些能吃出紧致嫩肤的食材。刚好饮食与衰老是读者们讨论度最高的话题之一，于是笔者将方法论的部分编译，赠您一贴抗皱海上方。
无论您平时采取的是何种特殊饮食模式（如传统饮食、高血压控制“得舒”饮食[DASH diet]、地中海饮食等）和烹调方法，以下的抗皱饮食原则均可遵守，Pick出你自己的抗皱食谱：
紫外线损伤—光老化
直接DNA损伤
膳食对策：
多食用促进DNA修复的食物和营养物质，如西兰花[4]和其他一些富含抗氧化剂的食物。
活性氧自由基（损伤DNA、蛋白质、脂质）
膳食对策：
多食用超级食品（superfood）（是指具有明显抗氧化和抗炎症功效的食材）[1]，诸如新鲜蔬菜水果、绿茶、辛香料（如大蒜、葱、洋葱）、全谷物（如全麦、荞麦、大麦）、浆果、坚果、高脂肪鱼类（如三文鱼、沙丁鱼、鲭鱼、鳕鱼）、发酵食品等。
炎性细胞因子与慢性炎症
膳食对策：
多食用抗炎食物。例如，可降低C反应蛋白（CRP）水平的食物/营养物质，包括黄酮类[6]、类胡萝卜素[7]、豆类[8]、三文鱼[9]、全谷类[10]等；及可降低肿瘤坏死因子（TNF）水平的食物/营养物质，包括膳食纤维[11]和高镁食物[12]。
炎症通路导致基质金属蛋白酶（MMPs）增加
膳食对策：
多食用含有抗胶原蛋白酶的食物/营养物质，如大蒜[13]、黄酮类[14]、ω-3脂肪酸[15]（深海鱼油、奇亚籽、亚麻籽油等）；多食用含有抗弹力蛋白酶的食物/营养物质，如白茶、绿茶、石榴[16]、姜黄、肉桂、肉豆蔻[17]、生姜[18]等。
晚期糖基化终末产物（AGEs）的生物合成
第一步—高血糖水平
膳食对策：
减少精制糖的摄入：精制糖是指纯度较高的食糖产品，将产糖作物经过化学提纯再结晶煮炼制成，比如白砂糖、红糖、冰糖、果葡糖浆、麦芽糖浆等。所以糖果和甜点最好是忌口了。
多食用低升糖指数（GI）的食物：
增加膳食纤维的摄入：
食用香辛料（如肉桂、肉豆蔻）[17,19]、食醋[20]、坚果[21]等有助于降低餐后血糖和胰岛素反应性释放量。
第二步—AGEs的生物合成过程
膳食对策：
多食用抗糖食物，包括番茄酱（纯番茄酱而非番茄沙司）[22]、大蒜[23]、绿茶[24]、马黛茶[25]，香辛料（如肉桂[26]、姜黄[27]、迷迭香[28]、丁香、多香果、鼠尾草、甘牛至、龙蒿、生姜、孜然、黑胡椒[24]、八角、牛至[29]），黄酮类[30]和酚酸类化合物[31]（如阿魏酸、绿原酸、香草酸等）—富含酚酸类化合物的食物包括：绿咖啡、山楂、卷心菜、苹果、桃等。
摄入AGEs的前体物质
膳食对策：
避免食用明确会产生大量AGEs而导致胶原破坏增加的食物，诸如加工肉类（熏肉、腌肉、香肠）和烧烤肉类、煎炸肉类等，多食用新鲜蔬菜和水果。
烹调方式上尽量选择蒸制、水煮，而避免烧烤、煎炸。多使用柠檬和食醋进行调味[32]。
肠道菌群失调与免疫功能紊乱
膳食对策：
多食用富含膳食纤维的食物[33-35]，少食用精制糖、过度加工食品（如速冻食品、即食食品、腌制食品等）、低纤维食物。多食用发酵食品[36]，如酸奶、味噌酱、韩国泡菜、德国酸菜等。
时光派点评
大蒜、绿茶、西兰花，都是时光派平时让你多吃的食材；黄酮类、姜黄素、微生态，对于抗老极客们而言，绝对不算陌生的名词。转译这篇文章的目的之一，是为了让你更好理解“人如其食（You are what you eat）”—健康饮食不仅帮助你长生，更能帮助你不老。健康是由内及外的，保持健康年轻的身体状态，皮肤状态自然也会好。
对能使皮肤年轻化的健康饮食法感兴趣的小伙伴，不妨去读一读Rajani Katta医师的著作《容光焕发：皮肤科医师的年轻肌肤有机饮食指南》（GLOW: The Dermatologist’s Guide to a Whole Foods Younger Skin Diet），里面更加详细地介绍了诸如抗糖食谱、抗痘食谱、防晒食谱在内的有益皮肤年轻化的饮食方式。当然，时光派也会在之后再针对大家感兴趣的内容进行编译，有需要的小伙伴可以在评论区留下你的建议哦。
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参考文献
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