Besides providing your body with energy, nutrients in your diet also support cell renewal.

除了為身體提供能量，飲食中的營養成分還有助於細胞更新。

So you can see the effects of poor nutrition in almost every aspect of your appearance, from the top of your head down to the bottom of your feet.

所以從頭頂到腳底，你幾乎可以看到營養不良對你外貌各個方面的影響。

Therefore, when it comes to looking young and healthy, diet is without a doubt a very important factor.

要想保持年輕和健康，飲食無疑是一個非常重要的因素。

So let's delve into the ways in which the things that you eat affect the way that you look.

讓我們深入探討一下吃什麼會影響你的容貌。

Refined sugars.

精製糖。

It's true, you're as old as you feel.

沒錯，你有多老，就有多老的感覺。

Various lifestyle factors and choices can impact your biological age, from sun exposure to environmental hazards, to habits and diet.

從陽光照射、環境危害到生活習慣和飲食，各種生活方式因素和選擇都會影響您的生理年齡。

High sugar consumption accelerates your biological age by rapidly aging the skin.

大量攝入糖分會使皮膚迅速老化，從而加速人體衰老。

Researchers, Dr. Aragno and Dr. Mascola explain in a 2017 study that eating glucose and fructose results in the body producing advanced glycation end products, AGEs, toxins that damage collagen and elastin, which create a plump and youthful appearance of the skin.

研究人員阿拉格諾博士和馬斯科拉博士在2017年的一項研究中解釋說，食用葡萄糖和果糖會導致人體產生高級糖化終產物（AGEs），這種毒素會破壞膠原蛋白和彈性蛋白，而膠原蛋白和彈性蛋白能使皮膚看起來豐滿、年輕。

Consequently, the skin becomes saggy, the complexion becomes poor, and wrinkles and age spots appear.

所以，皮膚變得鬆弛，膚色變差，出現皺紋和老年斑。

In a study led by Kelly Van Dralen, glucose levels were examined in relation to perceived aging.

在 Kelly Van Dralen 上司的一項研究中，對葡萄糖水準與感知衰老的關係進行了研究。

A total of 602 subjects were photographed and their non-fasting blood glucose and insulin levels were measured.

共對 602 名受試者進行了拍照，並測量了他們的非空腹血糖和胰島素水準。

After reviewing the photographs, a panel of 60 independent reviewers rated each subject's age.

由 60 位獨立評審員組成的評審小組在審閱照片後，對每位受試者的年齡進行評分。

Participants with higher blood glucose levels were rated as looking older than their real age.

血糖水準較高的參與者被評為看起來比實際年齡老。

High glycemic index food.

高血糖生成指數食物。

Have you ever felt something was missing when you skip consuming white bread, biscuits, or sweetened fruit juices, even just for one meal?

當你不吃白麵包、餅乾或甜果汁時，哪怕只是一頓飯，你是否覺得缺少了什麼？

According to a systematic review by researchers, James Meekshung and colleagues, these are high glycemic index foods that are rapidly broken down into glucose, spiking insulin levels and triggering the formation of insulin-like growth factor 1, IGF-1.

根據研究人員 James Meekshung 及其同事的系統回顧，這些都是高升糖指數食物，會迅速分解成葡萄糖，使胰島素水準飆升，並引發胰島素樣生長因子 1（IGF-1）的形成。

Due to high levels of IGF, keratinocytes increase, causing skin inflammation that results in acne.

由於 IGF 水準過高，角質細胞增多，導致皮膚髮炎，從而引發痤瘡。

Increased levels of IGF also lead to sebocyte proliferation, resulting in congested pimples.

IGF 水準的升高也會導致皮脂腺細胞增生，從而產生充血的丘疹。

Too much alcohol.

酒喝多了

Along with the beer belly and red drinker's nose, alcohol may have additional effects on your appearance.

除了啤酒肚和紅鼻子，酒精還可能對您的外貌產生其他影響。

Dermatologist Dr. Sina Manjuseb says that alcohol causes inflammation and dehydration.

皮膚科醫生 Sina Manjuseb 博士說，酒精會導致發炎和脫水。

Inflammation is the second major skin health issue connected to alcohol consumption.

發炎是與飲酒有關的第二大皮膚健康問題。

When you consume alcohol, your skin turns red and becomes heated due to inflammation.

飲酒後，皮膚會因發炎而變紅髮熱。

You may experience itchiness and flare-ups in chronic skin problems like acne, rosacea, and psoriasis.

痤瘡、紅斑痤瘡和牛皮癬等慢性皮膚病可能會出現瘙癢和復發。

The byproduct of alcohol processing by the body is acetaldehyde, which is harmful and drying to the skin.

人體處理酒精的副產品是乙醛，它對皮膚有害且乾燥。

Alcohol acts like a diuretic, removing the body's moisture.

酒精會像利尿劑一樣帶走體內的水分。

The dryness may be extremely detrimental to the skin, since the body will remove moisture from the outer protective layers first to ensure the rest of the organs are working properly.

乾燥可能會對皮膚造成極大傷害，因為身體會首先從外部保護層中排除水分，以確保其他器官正常工作。

Fast food.

速食。

It may not cause much damage to your body if you go through the drive-thru of your favorite fast food restaurant just once in a while.

如果你偶爾去你最喜歡的速食店吃一次速食，可能不會對身體造成太大的傷害。

On the other hand, you might experience some unpleasant side effects if you eat at McDonald's, KFC, or pizza regularly.

另一方面，如果你經常吃麥當勞、肯德基或披薩，可能會出現一些令人不快的副作用。

Researchers at the UK's Medical Research Council, Andrew Prentiss and Susan Jebb, concluded that fast foods contain high energy density, which encourages unintentional consumption of more calories than what is required by the body.

英國醫學研究委員會的研究人員安德魯-普倫蒂斯（Andrew Prentiss）和蘇珊-傑布（Susan Jebb）得出結論認為，速食含有高能量密度，會促使人們在無意中攝入超過人體所需的熱量。

As a result, there is a rise in the risk of obesity and weight gain.

肥胖和體重增加的風險也隨之上升。

Too much salt.

太多鹽。

Have you looked at yourself in the mirror and wondered how you get those under-eye bags?

你是否也曾看著鏡子中的自己，想知道自己的眼袋是怎麼形成的？

Do you also struggle to refrain from eating salty snacks?

你是否也很難剋制自己不吃鹹味零食？

According to a study by researcher Ivan Vrek and colleagues, eating too much salt may cause your body to retain fluid, leading to puffiness and dark circles below the eyes.

根據研究員伊萬-弗雷克及其同事的一項研究，吃鹽過多可能會導致體內水分滯留，從而引起眼袋和黑眼圈。

For example, canned soup and potato chips contain high concentrations of sodium, which can increase fluid retention.

例如，罐頭湯和薯片含有高濃度的鈉，會增加體液瀦留。

Often, excess fluid from salty foods leads to swelling beneath your eyes because water collects there.

通常情況下，鹹味食物中過量的水分會導致眼睛下方腫脹，因為水分會聚集在那裡。

A study led by researcher Zhaoyu Xi found a high-salt diet may cause you to wake up more frequently in the middle of the night.

由研究員習昭宇上司的一項研究發現，高鹽飲食可能會使人在半夜醒來得更頻繁。

Obviously, this can result in sleep loss, which can worsen your eye bags and dark circles.

顯然，這會導致睡眠不足，從而加重眼袋和黑眼圈。

A nutritious diet is beneficial not only to your appearance, but to your physical and mental health too.

營養豐富的飲食不僅有益於你的外表，也有益於你的身心健康。

So it's worth it to re-evaluate your diet and make some changes if you regularly consume the foods discussed in this video.

如果你經常食用這部影片中討論的食物，值得重新評估你的飲食並做出一些改變。

Maintaining a healthy diet does not have to be tedious.

保持健康的飲食習慣並不繁瑣。

There are many nutritional, tasty, and flavorful meals available.

有許多營養、美味、可口的飯菜可供選擇。

As always, thanks for watching.

一如既往，感謝你的收看。