【夏之果】哪種水果補水又美白肌膚?
⭐將水果從雪櫃取出放至室溫才食用免傷脾胃
⭐吃水果與正餐相隔1小時以免影響消化
#星期四食材
五大消暑美白水果
夏天陽氣旺盛,養生之道在於消暑,不少人更着重防曬,進行戶外活動除了穿著防曬衣物、塗抹防曬霜,亦可靠食物進行內在美白療程,多進食含豐富維他命C的食物,例如奇異果、士多啤梨、番石榴、車厘子及木瓜等,有助預防黑斑形成及淡化黑色素。水果宜新鮮即切即食,因切後水果的維他命C與空氣接觸後會氧化而失去功效。
奇異果 — 性寒,有清熱生津、健脾、利尿作用,有助紓緩無胃口、消化不良、欲吐、痔瘡等症狀。注意女士脾胃虛寒容易腹瀉、有寒性痛經不宜多服。
士多啤梨 — 性寒,具消暑解熱、生津止渴、利咽潤肺及健脾胃功效。士多啤梨同時含有大量果膠及纖維,亦有暢便功效。但注意脾胃虛寒者勿吃。
番石榴 — 又名芭樂,性熱,具止瀉止痢功效,尤其適合容易反覆腹瀉、風寒濕痛者、高血壓及胃酸過多者食用;有收斂止瀉功效,便秘者不宜進食。由於性熱,多吃容易上火。
車厘子 — 又名櫻桃,性熱,具益氣健脾、祛風濕的功效,適合氣血虛弱、消化不良人士食用,但由於屬性溫熱,食用份量不宜過多,糖尿病患者不宜。
木瓜 — 性平,能健脾胃、幫助消化、消暑解渴,適合脾胃虛弱、容易胃脹不適人士服用,有助紓緩食慾下降、消化不良、胃部不適、產婦乳汁不多等症狀。注意孕婦不宜食用。
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Five fruits to clear summer-heat and brighten complexion
During summer, the yang energy is exceptionally strong, and many people tend to focus on clearing the summer-heat and sun protection measures during this season.
Besides wearing sun protective clothing and putting on sunscreen, we can also eat ingredients that can help restore the radiance of our complexion. Consume foods that are high in vitamin C such as kiwi, strawberry, guava, cherry, and papaya to prevent dark spots from forming and reduce melanin.
Once we have the fresh fruits sliced, it is best to consume them as soon as possible, as the vitamin C oxidizes when exposed to air, losing its health benefits.
Kiwis - cold in nature and can clear heat and promote fluid production, strengthen the spleen, and promote diuresis. It alleviates lack of appetite, indigestion, nausea, and hemorrhoids. Note that it is not suitable for ladies with asthenic spleen and stomach, prone to diarrhea and has cold type menstrual pain.
Strawberry - cold in nature, can relieve summer heat, promote diuresis and relieve thirst, relieve sore throat and moisten the lungs, as well as strengthen the spleen and stomach. Strawberries are also high in fibre and pectin and can help to relieve constipation. Note that those with asthenic cold spleen and stomach should avoid strawberries.
Guava - hot in nature, can help to relieve diarrhea, so it is suitable for those with chronic diarrhea, chronic pain due to cold wind and dampness, high blood pressure, and gastric hyperacidity. It is not suitable for those with constipation. Due to its hot nature, over-consumption can lead to excessive heat in the body.
Cherry - hot in nature, and can strengthen qi and stomach, dispel wind dampness. They are suitable for those with asthenic qi and blood, and those with indigestion. As they are warm in nature, avoid having too much and it is not suitable for those with diabetes.
Papaya - mild in nature, can strengthen the spleen and stomach, improve digestion and quench one’s thirst; is suitable for individuals with a weak spleen and stomach, and those who experience bloating. It can improve a person’s appetite, relieve indigestion and promote lactation. Pregnant women should avoid eating papaya.
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#防曬不只是擦的就夠,#酵素與多酚更是關鍵
炎熱的夏日大家一定都會記得要遮陽與擦防曬油,但是在秋高氣爽的夏末秋初,卻容易因為氣溫較為涼爽而忽略了紫外線對皮膚的傷害。其實不管溫度如何,只要是陽光的直射,紫外線對皮膚的影響都是差不多的喔。秋老虎,才是皮膚的致命傷!
皮膚長時間曝曬的紫外線(尤其是UVB)之下,會促進了糖與膠原蛋白結合(稱之為糖化),此時體內的「糖化終產物」(Advanced Glycation End-product, AGEs)會大大增加,因此加速了膠原蛋白的流失,促使皮膚失去彈性與保水度下降,進而產生黑斑、皺紋與皮膚的老化。
要維持皮膚的水嫩、透亮、有彈性,除了注意防曬之外,飲食上要避免精緻糖和油炸物,同時要補充維生素C、與多酚類來幫助抑制AGEs的形成與清除體內自由基。
1. #避免精緻糖:
過多的精緻糖會加速體內AGEs的形成,如果又不注意防曬,皮膚更容易因為失去膠原蛋白而不再水嫩、透亮。所以市售的加糖飲料一定要盡量避免!隨便一杯350cc的可樂、汽水,就含有約30g的精緻糖喔。
2. #避免油炸物:
油脂經過高溫後,將產生大量的自由基與毒素。自由基攻擊到皮膚細胞後,就會加速皮膚的老化與黑色素的沈澱而產生黑斑與皺紋。自由基同時會造成血管的發炎,提升心血管疾病與阿茲海默症的風險。偶而吃油炸物時,一定要再搭配檸檬汁,因為檸檬酸可以降低油炸物產生AGEs。
3. #補充維生素C:
維生素C具有抗氧化的能力,可以幫助清除AGEs,避免膠原蛋白的流失。維生素C更是膠原蛋白合成過程中的重要輔酶(酵素),幫助促進皮膚的健康與美麗。芭樂、奇異果、檸檬與柑橘類的水果,都富含維生素C。
4. #補充多酚類:
多酚類是所有抗氧化劑中抗氧化能力最高的,最能夠幫助清除自由基與避免AGEs的產生。檸檬多酚、綠茶多酚(兒茶素)、紅酒多酚(白藜蘆醇)都是很棒的選擇。
綜合以上四大提醒,建議每天可以自己現榨1~2顆新鮮的檸檬原汁,加上5cc~10cc的天然純蜂蜜,再加上200cc~300cc的水稀釋,即是一杯富含維生素C與生物類黃的天然低糖飲。
或是選擇無糖發酵的檸檬酵素更佳,除了豐富的維生素C與多檸檬酚類之外,檸檬酵素又比檸檬原汁多了檸檬皮上的營養,像是:檸檬油精與多種礦物質,對於健康的促進更是加分。更重要的是,檸檬酵素在長時間的發酵過程中,會將許多天然的營養素小分子化,讓身體更好吸收與利用喔。同時,發酵過程也會產生醋酸,提升抗氧化能力、抑制細菌的能力以及促進營養素的吸收。