And we often treat our skin from the outside.

我們經常從外部治療皮膚。

But our skin is our body's largest organ and a large part of its health comes from taking care of it from the inside.

但我們的皮膚是人體最大的器官，其健康很大一部分來自於內部護理。

Each of us is perfectly imperfect and it's nothing but natural to collect a scorecard of pimples, scars and wrinkles over the years.

我們每個人都是不完美的，多年來收集粉刺、疤痕和皺紋是很自然的。

Being kind and compassionate to ourselves as we weather different seasons is one of the greatest acts of self-love and kindness that we can practice.

當我們度過不同的季節時，對自己友善和富有同情心是我們可以實踐的最偉大的自愛和善良行為之一。

But at the same time, it can also be incredibly challenging when it feels like our skin just isn't cooperating.

但與此同時，當我們的皮膚感覺不配合時，這也可能是一個巨大的挑戰。

There are certain factors that influence our skin, like aging, hormones and genetics.

有一些因素會影響我們的皮膚，比如荷爾蒙的老化和基因。

Often these things are out of our control, but nutrition, that's one thing that is within our control.

這些事情往往不是我們所能控制的。但營養是我們可以控制的。

And so today, we're going to dive into some common skin concerns and how we can consider food to help shower our skin with love from the inside out.

所以今天我們將深入探討一些常見的皮膚問題，以及如何通過食物來幫助我們的皮膚得到由內而外的關愛。

As usual, we've created an article with even more information and with links to research papers that help to support what we're sharing in today's video.

像往常一樣，我們撰寫了一篇文章，提供更多資訊和研究論文連結，以幫助支持我們在今天影片中分享的內容。

If you want to check out the article, I'll leave it for you below. But for now, let's dive in.

如果你想查看這篇文章，我將把它放在下面。但現在，讓我們深入瞭解一下。

Our skin is several layers and we want the structure of these layers to be strong for firmness and elasticity.

我們的皮膚有好幾層，我們希望這幾層的結構堅固，以保持緊緻和彈性。

Collagen is the main structural protein that helps to support our skin because it creates this fibrous network that reinforces the tissue.

膠原蛋白是幫助支撐皮膚的主要結構性蛋白質，因為它能形成纖維網來加固組織。

So it gives our skin this firm and smooth appearance.

所以它能讓我們的皮膚看起來緊緻光滑。

Unfortunately, though, as we age, our body makes less collagen and it gets more easily broken down.

但不幸的是，隨著年齡的增長，人體制造的膠原蛋白越來越少，也越來越容易被分解。

As a result, we start to lose about 1% of the collagen in our skin per year, starting at around the age of 20.

所以從 20 歲左右開始，我們的皮膚每年會流失約 1% 的膠原蛋白。

So over time, this is what ages our skin.

隨著時間的推移，這就是我們皮膚老化的原因。

So let's explore three ways in which we can support our skin's collagen through our food choices.

讓我們探討一下通過選擇食物來支撐皮膚膠原蛋白的三種方法。

There's a lot of hype and buzz right now around collagen supplements.

現在有很多關於膠原蛋白補充劑的宣傳和討論。

But you know, our philosophy at Pick Up Limes is foods first when possible, because collagen itself is a protein; it helps to make sure that we just eat enough protein-rich foods.

但是你知道，我們 Pick Up Limes 的理念是儘可能先吃食物，因為膠原蛋白本身就是一種蛋白質，這有助於確保我們攝入足夠的富含蛋白質的食物。

So these are things like beans and lentils, tofu, tempeh, nuts and seeds.

這些食物包括豆類、扁豆、豆腐、堅果和種子。

So protein helps to ensure that our body has enough of the building blocks that it needs to create collagen.

蛋白質有助於確保我們的身體擁有製造膠原蛋白所需的足夠成分。

But then what happens if our existing collagen gets damaged?

但是，如果我們現有的膠原蛋白受到破壞，會發生什麼情況呢？

Damage, that can come, for example, from excess sun exposure, pollution or when there's too many free radicals in our body.

例如，過度的陽光照射、汙染或體內自由基過多都會導致膠原蛋白受損。

So when it comes to food, vitamin C and E are key players in repairing damaged collagen.

所以，說到食物。維生素 C 和 E 是修復受損膠原蛋白的關鍵因素。

They stimulate production and help to maintain the strength of its network.

它們能刺激生產，並有助於保持其網絡的強度。

Food sources that are rich in vitamin E are things like almonds, sunflower seeds, leafy greens, peanuts and avocados, or vitamin C, you probably already know.

富含維生素 E 的食物來源包括杏仁、葵花籽、綠葉蔬菜、花生和酪梨，你您可能已經知道的維生素 C。

You can find these in foods like citrusy fruits and vegetables like bell peppers and broccoli.

你可以在柑橘類水果和甜椒、西蘭花等蔬菜中找到這些成分。

And when our skin sustains an injury or a wound, our body really quickly tries to heal it.

當我們的皮膚受傷或出現傷口時，我們的身體會迅速設法癒合傷口。

And zinc plays an essential role in this whole healing process because zinc also has anti-inflammatory properties.

鋅在整個癒合過程中起著至關重要的作用，因為鋅還具有抗炎特性。

It's really useful in the management of skin conditions like acne psoriasis, eczema and rosacea.

鋅對治療痤瘡、牛皮癬、溼疹和酒渣鼻等皮膚病非常有用。

Food sources that are rich in zinc are things like nutritional yeast, seeds, especially pumpki, sesame and hemp seeds.

富含鋅的食物來源包括營養酵母、種子，尤其是南瓜籽、芝麻籽和大麻籽。

Legumes like beans and lentils, tofu and whole grains.

豆類（如豆子和小扁豆）、豆腐和全穀物。

It's also important to mention though that the absorption of zinc from plant foods, it can be reduced by certain compounds in the same foods called phytates.

但還必須提到的是，植物性食物中的某些化合物會減少鋅的吸收。

But if we soak our beans, grains and even our nuts and seeds before we eat them, this helps to increase our body's ability to absorb zinc; sprouting and fermenting can also help.

但是，如果我們在食用豆類、穀物，甚至堅果和種子之前將其浸泡，這有助於提高人體吸收鋅的能力，發芽和發酵也有幫助。

And if you'd like to learn more about how to sprout your seeds and legumes, we've made a video on it and I'll link that for you here.

如果你想了解更多關於如何給種子和豆類發芽的資訊，我們已經制作了相關影片，我會在這裡為你放上連結。

If you've ever experienced dry skin, you know it does not feel very nice and our skin can dry out for a number of reasons like exposure to dry air, prolonged exposure to hot water, abrasive soaps, medications, things like that.

如果你曾有過皮膚乾燥的經歷，你就會知道，皮膚乾燥的感覺並不好，而皮膚乾燥的原因有很多，比如暴露在乾燥的空氣中、長時間接觸熱水、磨蝕性肥皂、藥物等。

One of the main ways that we can hydrate the skin is by using the right moisturizers that we're putting on the skin.

為皮膚補充水分的主要方法之一就是正確的保溼。

But when it comes to what we're putting inside of our bodies, fats can really help, specifically, Omega-3 fats.

但說到我們在體內攝入的食物，脂肪真的很有幫助，特別是 Omega-3 脂肪。

Omega is important because it helps to improve our skin barrier function, which helps our skin better hold on to water.

Omega 之所以重要，是因為它有助於改善我們的皮膚屏障功能，幫助我們的皮膚更好地保持水分，而植物性食物中就含有豐富的Omega。

Plant foods that are rich in Omega-3 fats include walnuts, hemp seeds, chia seeds, ground flax seeds, and even Omega supplements made from algae.

富含 Omega-3 脂肪的植物性食物包括核桃、大麻籽、奇亞籽、磨碎的亞麻籽，甚至由藻類製成的 Omega 保健品。

Drinking enough water can also help with skin hydration, but only if you're dehydrated to begin with.

喝足夠的水也能幫助皮膚補水，但前提是你一開始就缺水。

In general, though, drinking enough water is important for overall health and when we're overall healthy, it tends to have a trickle-down effect on our skin.

一般來說，喝足夠的水對整體健康很重要，當我們整體健康時，它往往會對我們的皮膚產生涓滴效應。

So let's talk about sebum. Sebum is an oily substance that's needed to lubricate our skin.

那我們來談談皮脂。 皮脂是一種潤滑皮膚所需的油性物質。

But if our bodies are creating too much of it, it can increase the chances of developing acne and blackheads.

但是，如果我們的身體產生了過多的這種物質，就會增加長粉刺和黑頭的機率，這也是我們荷爾蒙的自然波動。

Natural fluctuations in our hormones, this can impact our sem levels.

我們荷爾蒙的自然波動會影響我們的血清水平。

And it's suspected that our food choices can too, especially diets that are rich in sugar and dairy products.

人們懷疑，我們選擇的食物也會造成這種影響，尤其是富含糖和乳製品的飲食。

Carbohydrates that turn into sugars quickly, these are labeled high glycemic foods and these can be found in things like sweetened beverages, refined grains and sweets.

碳水化合物會很快轉化為糖，這些被標記為高血糖食品，可以在加糖飲料、精製穀物和糖果等食品中找到。

These foods quickly increase the amount of sugar that's in our blood, which then causes our insulin levels to spike, which in turn can cause excess sebum production.

這些食物會迅速增加血液中的含糖量，從而導致胰島素水準飆升，進而引起過多的胰島素分泌。

On the other hand, though, foods that turn into sugars at a slower rate in our bodies, which are called low glycemic foods, these can have positive impacts on our skin.

另一方面，那些在人體內轉化為糖的速度較慢的食物，也就是所謂的低血糖食物，也會對我們的皮膚產生積極的影響。

These are found in things like veggies, whole grains, tofu, edamame, nuts and seeds.

這些成分存在於蔬菜、全穀物、豆腐、毛豆堅果和種子中。

So, in short, to optimize seed production, we want to enjoy more whole plant-based foods while limiting excess amounts of high-glycemic sugary foods where possible.

簡而言之，為了優化種子生產，我們希望享受更多全植物性食品，同時盡可能限製過量的高血糖含糖食品。

It's said that our skin offers valuable insight into what's going on inside of our bodies.

據說我們的皮膚提供了了解我們身體內部情況的寶貴資訊。

And there's a lot of talk right now about the connection between our gut health and our skin health.

現在有很多人都在談論腸道健康和皮膚健康之間的關係。

Our gut is home to trillions of microorganisms, some of which are helpful and some of which are harmful.

我們的腸道是數萬億微生物的家園，其中有些有益，有些有害。

The more of the good guys, the more diversity of the helpful guys that we have, the better this is for our skin health.

好東西越多，有用的東西越多樣化，對我們的皮膚健康就越有利。

If there's an imbalance, though, and we have too many of the harmful bacteria, it's possible that this can contribute to certain skin disorders, like acne, psoriasis and eczema.

但如果出現失衡，有害細菌過多，就有可能導致某些皮膚疾病，如痤瘡、牛皮癬和溼疹。

So how do we get more of the good guys?

那麼，我們怎樣才能得到更多更好的菌呢？

Well, probiotics for one, there's still a lot of research that needs to be done for us to better understand how probiotics work exactly.

就益生菌而言，我們還需要進行大量研究才能更好地了解益生菌的確切作用原理。

But essentially, if we're enjoying more fermented foods like plant-based yogurts, kimchi, miso, sauerkraut and kombucha,

但本質上，如果我們喜歡更多的發酵食品，如植物性優格、泡菜、味噌、酸菜和康普茶，

it's just one delicious way that we can help to support our gut health, which in turn helps to support our skin health.

這只是我們可以幫助支持腸道健康的一種美味方式，進而有助於支持我們的皮膚健康。

Chronic inflammation is linked to a load of undesirable health conditions like heart disease, arthritis, but also acne, wrinkles and rosacea.

慢性發炎與一系列不良健康狀況有關，如心臟病、關節炎，還有痤瘡、皺紋和紅斑痤瘡。

Nourishing food choices that have anti inflammatory and antimicrobial potential;

選擇具有抗發炎和抗菌潛力的營養食品；

these are obviously really helpful and this is where the power of plants shine.

這些顯然確實很有幫助，這就是植物的力量發揮作用的地方。

Diets that are rich in fruits and vegetables which are rich sources of antioxidants.

富含水果和蔬菜的飲食是抗氧化劑的豐富來源。

These have been linked with having a positive impact on our skin's elasticity, smoothness and color.

這些對我們皮膚的彈性、光滑度和顏色有正面的影響。

If you haven't seen it already, we have created a video on anti-inflammatory foods. I'll link that for you here.

如果你還沒有看過，我們製作了一個關於抗發炎食物的影片。 我將在此處為你放上連結。

But as you can see, there isn't one miracle food supplement or drink for clear and glowing skin.

但是，正如你所看到的，並沒有一種神奇的營養品或飲料能讓皮膚變得清澈透亮。

Our skin also typically doesn't change overnight.

我們的皮膚通常也不會在一夜之間發生變化。

But if you do find a particular routine that works for you and if you stick with it, chances are you'll see some positive change over time.

但是，如果你找到了適合自己的護膚程序，並堅持下去，隨著時間的推移，你很可能會看到一些正面的變化。

And do remember that many factors contribute to our skin's appearance, which include things like hormones, stress, and medications.

請記住，導致皮膚外觀的因素有很多，包括荷爾蒙、壓力和藥物等。

So nutrition is just one of the many pillars that we can focus on, but luckily, it's one of the controllable ones.

營養只是我們可以關注的眾多支柱之一。但幸運的是，它是可以控制的。

I hope you enjoyed today's video that you learned something new.

希望你喜歡今天的影片，並能學到新東西。

If you did, feel free to give it a thumbs up, it always really, really means a lot when you do.

如果你確實有，歡迎你為這支影片按讚，你這樣做總是非常非常有意義的。

And thanks so much for hanging with me today, Pick Up Limes signing off.

非常感謝你今天和我在一起，Pick Up Limes 下線。

We'll see you in the next video.

我們下期影片再見。