Look younger by avoiding these foods whenever possible.

有可能的话避免食用以下这些食物，可以帮助你看起来更年轻。

Candy bars

糖果块

Surprise, surprise: Tossing back candy isn’t great for the aging process.

惊喜吧，意外吧：爱吃糖果对衰老过程并不友好。

To understand how sugar can lead to older-looking skin, it’s important to consider the two proteins that keep skin looking fresh and youthful: collagen and elastin.

要了解糖是如何导致皮肤老化的，重要的是要搞清楚两种让肌肤看起来年轻清新的蛋白质：胶原蛋白和弹性蛋白。

Anything that interferes¹ with these proteins is going to have a negative effect—and sugar is one of their biggest enemies.

任何干扰这些蛋白质的东西都会带来一些负面影响——而糖就是这两者最大的敌人之一。

As sugar is digested, it leaves behind debris² known as advanced glycation end products, or AGEs. Over time, these AGEs build up and attach themselves to collagen, which can lead to wrinkles and sagging³, writes Ana Reisdorf, MS, RD, on thelist.com.

当糖被分解消化时，它会留下一些被称为“晚期糖基化终产物”或“AGE”的残留物。随着时间的推移，这些AGE会积聚并附着在胶原蛋白上，这会导致皱纹和下垂的出现，专家Ana Reisdorf在thelist.com上写道。

Keeping those AGEs in check is key to healthy, youthful skin. And the first step is cutting the sugar.

因此控制这些AGE是获得年轻健康肌肤的关键。第一步是减少糖的摄入量。

Charred⁵ meat

烧焦了的肉

Ever look at the black char⁴ on your barbequed steak and wonder how that could possibly be healthy? Turns out, it’s not.

只要瞧一眼你烤牛排上那团黑乎乎的焦印，你会认为这有可能会是健康的吗？ 事实证明，这确实不健康。

Charred meat often contains pro-inflammatory hydrocarbons⁶. That’s no good since inflammation can break down your skin’s precious collagen. Scrape it off with your fork instead.

烧焦的肉里通常含有促炎性碳氢化合物。这是十分不健康的，因为它引起的炎症会破坏你皮肤宝贵的胶原蛋白。用叉子把烧焦的部分刮掉吧。

Alcohol

酒精

Obviously, no one looks their best the morning after too many drinks. But the effects of alcohol on your liver are even more harmful.

很显然，没有人可以在宿醉第二天早上看起来精神饱满。但酒精对肝脏的影响则更加有害。

“When your liver is functioning well, toxins⁷ that could potentially affect the skin are expelled naturally through your body,” Ariel Ostad, MD, told Health.

“当你的肝功能正常时，可能影响皮肤的毒素会通过你的身体自然排出，”医学博士Ariel Ostad告诉《健康》杂志。

“But if toxins build up in your liver, and aren’t broken down properly, your skin can develop a variety of issues, like acne, sallowness, and wrinkles.”

“但如果毒素在你的肝脏中堆积，且没有得到有效分解，那么你的皮肤就会出现各种问题，比如痤疮、暗灰发黄以及各种皱纹。”

Processed carbs

精加工的碳水化合物

As you’ve heard again and again, carbohydrates⁸ are digested into pure sugar.

正如你一次又一次听到的那样，碳水化合物最终会被消化成纯糖。

And because of that, they boost AGEs and weaken the integrity of your skin’s collagen and elastin.

正因如此，它们会促使AGE破坏皮肤中胶原蛋白和弹性蛋白的完整性。

Still, that doesn’t mean all carbs have to go. Whole grains, fruits, and vegetables can stay.

不过，这并不意味着所有碳水化合物都必须避免，还可以留下全谷物、水果和蔬菜。

It’s the white bread, pastries⁹, and breakfast cereals that get the ax.

那些使我们变老的是那些白面包、糕点和早餐麦片。

White wine

白葡萄酒

While all of the foods thus far have had to do with the skin, white wine can age you in a different way: by damaging your teeth.

虽然到目前为止所有的食物都与皮肤有关，但白葡萄酒会以不同的方式使你老化——损害你的牙齿。

“Alcohol dries out your mouth. It decreases saliva¹⁰, which is what washes away bad bacteria, leading to cavities and staining,” Brian Kantor, D.D.S., a dentist in New York City, told Women’s Health.

“酒精会使你嘴里变得很干，因为它抑制了唾液的分泌，而唾液的作用可以帮助清除导致蛀牙和黄牙的坏细菌。”纽约市牙医Brian Kantor告诉《健康女性》。

And while you might think the dark color of red wine would lead to worse staining, Kantor says it’s the opposite.

“虽然你可能认为红葡萄酒颜色深，所以会导致更严重的染色情况，但Kantor说事实恰恰相反。

The acid in white wine causes your enamel¹¹ to become more porous¹² so that later, you accumulate more stains.”

“白葡萄酒中的酸会使牙齿的珐琅质变得更加多孔，以至于后来会积累更多的污渍。”

Save your teeth by swishing a bit of water around your mouth after each glass.

因此每喝完一杯后，可以喝口水漱漱口来拯救你的牙齿。

Margarine

人造黄油

This popular alternative to butter could be damaging your skin.

这种流行的黄油替代品可能会损害你的皮肤。

One 2001 study published in the Journal of The American College of Nutrition found that people who regularly used margarine had more wrinkles than people who didn’t.

2001年发表在《美国营养学院》杂志上的一项研究发现，经常食用人造黄油的人比没有食用人造黄油的人拥有更多的皱纹。

The correlation¹³ likely exists because the specific type of fat in margarine can increase inflammation.

这种相关性可能真的存在，因为人造黄油中含有某类特定脂肪会增加炎症的产生。

Salty foods

过咸食物

Anything with a high amount of sodium—think cured meats, soups, and potato chips—is going to dry out your skin.

任何含有大量钠的食物——腌制肉类、汤和薯片的东西——都会使你的皮肤变干。

“Excess salt in the body draws more fluid out of the cells to help neutralize¹⁴ the salt and draw it out of the body,” Beth Warren, RD, told Bustle¹⁵.

“体内多余的盐会从细胞中吸出更多的液体，以帮助中和盐分，并将其从体内吸出。 ”Beth Warren告诉Bustle网站。

“As a result, your skin gets drier because of the lack of fluid.” That could lead to a wrinkled look—the opposite of fresh, dewy skin.

“因此，由于缺乏液体，你的皮肤会变得干燥。”这就可能会导致皱纹——与健康水润的肌肤相反。

Lemonade

柠檬水

We already know that sugar can deplete¹⁶ collagen and acidic foods can ruin your teeth’s enamel.

我们已经知道了糖可以消耗胶原蛋白，而酸性食物可能会破坏牙齿的牙釉质。

That means lemonade is a double whammy: This sugary, acidic drink can age both your skin and your smile.

这意味着柠檬水是一种双重打击：这种含糖的酸性饮料可以使你的皮肤和笑容看起来显老。

Coffee

咖啡

You might rely on your morning cup of Joe to wake you up, but it’s important to have a glass of water too.

你可能会依赖早上的这么一杯“提神水”来叫醒你，但同时喝一杯水也同样重要。

Caffeine can dehydrate¹⁷ skin, which accentuates¹⁸ the appearance of wrinkles and fine lines. Adding cream and sugar could also damage the formation of collagen.

咖啡因会使皮肤脱水，从而使皱纹和细纹变得更加明显。其中添加了奶油和糖也会损害胶原蛋白的形成。

Anything super spicy¹⁹

任何超级辣的食物

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As you get older, you might notice your rosacea becoming more easily aggravated²⁰. If that’s the case, tread carefully with spicy foods.

随着年龄的增长，你可能会注意到你红斑痤疮的情况变得更容易恶化了。 如果是这种情况，请小心食用那些辛辣食物。

“Rosacea is the skin condition that’s most sensitive to food,” Ava Shamban, an assistant clinical professor of dermatology at UCLA, told Allure²¹. “And spicy foods trigger inflammation and flushing.”

“红斑痤疮对食物最为敏感，”加州大学洛杉矶分校皮肤病学助理临床副教授Ava Shamban告诉Allure网站，“而且辛辣的食物会引发炎症和充血变红的情况。”