国际抗衰服务管理中心旗舰店

吃出不老童颜——海外仙方抗皱食谱推介

2022年11月29日

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，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：

No.1

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。

No.2

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。

No.3

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]。

No.4

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。

No.1

高血糖水平

膳食对策：

①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。

②多食用低升糖指数（GI）的食物：

③增加膳食纤维的摄入：

④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。

No.2

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。

膳食对策：

①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。

②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]。

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，对于抗衰老极客们而言，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。

“我们不是必须随着时间流逝而变老”

这里是专注“长寿科技”科普的时光派

（左右滑动查看更多）

—— TIMEPIE ——

参考文献

[1] Bosch R, Philips N, Suarez-Perez JA, et al. Mechanisms of photoaging and cutaneous photocarcinogenesis, and photoprotective strategies with phytochemicals. Antioxidants (Basel). 2015 Mar 26;4(2):248-68.

[2] Andreea, S. I., Marieta, C., & Anca, D. (2008). AGEs and Glucose Levels Modulate Type I and III Procollagen mRNA Synthesis in Dermal Fibroblasts Cells Culture. Experimental Diabetes Research, 2008, 1–7.

[3] Noordam R, Gunn DA, Tomlin CC, et al. High serum glucose levels are associated with a higher perceived age. Age (Dordr). 2013 Feb;35(1):189-95.

[4] Riso P, Martini D, Moller P, et al. DNA damage and repair activity after broccoli intake in young healthy smokers. Mutagenesis. 2010 Nov;25(6):595-602.

[5] Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22; 9(3).

[6] Chun OK, Chung SJ, Claycombe KJ, et al. Serum C-reactive protein concentrations are inversely associated with dietary flavonoid intake in U.S. adults. J Nutr. 2008 Apr;138(4):753-60.

[7] Watzl B, Kulling SE, Moseneder J, et al. A 4-wk intervention with high intake of carotenoid-rich vegetables and fruit reduces plasma C-reactive protein in healthy, nonsmoking men. Am J Clin Nutr. 2005 Nov;82(5):1052-8.

[8] Hermsdorff HH, Zulet MA, Abete I, et al. A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects. Eur J Nutr. 2011 Feb;50(1):61-9.

[9] Ramel A, Martinez JA, Kiely M, et al. Effects of weight loss and seafood consumption on inflammation parameters in young, overweight and obese European men and women during 8 weeks of energy restriction. Eur J Clin Nutr. 2010 Sep;64(9):987-93.

[10] Masters RC, Liese AD, Haffner SM, et al. Whole and refined grain intakes are related to inflammatory protein concentrations in human plasma. J Nutr. 2010 Mar;140(3):587-94.

[11] Ma Y, Hebert JR, Li W, et al. Association between dietary fiber and markers of systemic inflammation in the Women’s Health Initiative Observational Study. Nutrition. 2008 Oct;24(10):941-9.

[12] Chacko SA, Song Y, Nathan L, et al. Relations of dietary magnesium intake to biomarkers of inflammation and endothelial dysfunction in an ethnically diverse cohort of postmenopausal women. Diabetes Care. 2010 Feb;33(2):304-10.

[13] Kim SR, Jung YR, An HJ, et al. Anti-wrinkle and anti-inflammatory effects of active garlic components and the inhibition of MMPs via NF-kappaB signaling. PLoS One. 2013 8(9):e73877.

[14] Lim H, Kim HP. Inhibition of mammalian collagenase, matrix metalloproteinase-1, by naturally-occurring flavonoids. Planta Med. 2007 Oct;73(12):1267-74.

[15] Kim HH, Shin CM, Park CH, et al. Eicosapentaenoic acid inhibits UV-induced MMP-1 expression in human dermal fibroblasts. J Lipid Res. 2005 Aug;46(8):1712-20.

[16] Thring TS, Hili P, Naughton DP. Anti-collagenase, anti-elastase and anti-oxidant activities of extracts from 21 plants. BMC Complement Altern Med. 2009 Aug 4; 9:27.

[17] Allen RW, Schwartzman E, Baker WL, et al. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Ann Fam Med. 2013 Sep-Oct; 11(5):452-9.

[18] Imokawa G. Recent advances in characterizing biological mechanisms underlying UV-induced wrinkles: a pivotal role of fibrobrast-derived elastase. Arch Dermatol Res. 2008 Apr;300 Suppl 1:S7-20.

[19] Srinivasan K. Plant foods in the management of diabetes mellitus: spices as beneficial antidiabetic food adjuncts. Int J Food Sci Nutr. 2005 Sep;56(6):399-414.

[20] Shishehbor F, Mansoori A, Shirani F. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and metaanalysis of clinical trials. Diabetes Res Clin Pract. 2017 May;127:1-9.

[21] Hernández-Alonso P, Salas-Salvadó J, Baldrich Mora M, et al. Beneficial effect of pistachio consumption on glucose metabolism, insulin resistance, inflammation, and related metabolic risk markers: a randomized clinical trial. Diabetes Care. 2014 Nov;37(11):3098-105.

[22] Kiho T, Usui S, Hirano K, et al. Tomato paste fraction inhibiting the formation of advanced glycation end-products. Biosci Biotechnol Biochem. 2004 Jan;68(1):200-5.

[23] Huang CN, Horng JS, Yin MC. Antioxidative and antiglycative effects of six organosulfur compounds in low-density lipoprotein and plasma. J Agric Food Chem. 2004 Jun 2;52(11):3674-8.

[24] Saraswat M, Reddy PY, Muthenna P, et al. Prevention of non-enzymic glycation of proteins by dietary agents: prospects for alleviating diabetic complications. Br J Nutr. 2009 Jun;101(11):1714-21.

[25] Lunceford N, Gugliucci A. Ilex paraguariensis extracts inhibit AGE formation more efficiently than green tea. Fitoterapia. 2005 Jul;76(5):419-27.

[26] Peng X, Cheng KW, Ma J, et al. Cinnamon bark proanthocyanidins as reactive carbonyl scavengers to prevent the formation of advanced glycation endproducts. J Agric Food Chem. 2008 Mar 26;56(6):1907-11.

[27] Sajithlal GB, Chithra P, Chandrakasan G. Effect of curcumin on the advanced glycation and cross-linking of collagen in diabetic rats. Biochem Pharmacol. 1998 Dec 15;56(12):1607-14.

[28] Hsieh CL, Peng CH, Chyau CC, et al. Low-density lipoprotein, collagen, and thrombin models reveal that Rosemarinus officinalis L. exhibits potent antiglycative effects. J Agric Food Chem. 2007 Apr 18;55(8):2884-91.

[29] Starowicz M, Zielinski H. Inhibition of advanced glycation end-product formation by high antioxidant-leveled spices commonly used in European cuisine. Antioxidants (Basel). 2019 Apr 15;8(4).

[30] Wu CH, Yen GC. Inhibitory effect of naturally occurring flavonoids on the formation of advanced glycation endproducts. J Agric Food Chem. 2005 Apr 20;53(8):3167-73.

[31] Wu CH, Yeh CT, Shih PH, et al. Dietary phenolic acids attenuate multiple stages of protein glycation and high-glucose-stimulated proinflammatory IL-1beta activation by interfering with chromatin remodeling and transcription in monocytes. Mol Nutr Food Res. 2010 Jul;54 Suppl 2:S127-40.

[32] Uribarri J, Woodruff S, Goodman S, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010 Jun;110(6):911-16 e12.

[33] Turnbaugh PJ, Ridaura VK, Faith JJ, et al. The effect of diet on the human gut microbiome: a metagenomic analysis in humanized gnotobiotic mice. Sci Transl Med. 2009 Nov 11;1(6):6ra14.

[34] Makki K, Deehan EC, Walter J, et al. The impact of dietary fiber on gut microbiota in host health and disease. Cell Host Microbe. 2018 Jun 13;23(6):705-15.

[35] Flint HJ, Duncan SH, Louis P. The impact of nutrition on intestinal bacterial communities. Curr Opin Microbiol. 2017 Aug;38:59-65.

[36] Bell V, Ferrao J, Pimentel L, et al. One health, fermented foods, and gut microbiota. Foods. 2018 Dec 3;7(12).

2阅读 0赞

国际抗衰服务管理中心