水果和蔬菜可以趕走憂郁

水果和蔬菜可以趕走憂郁

We've all heard that eating fruits and vegetables is healthy for us. But now there's an added incentive to upping your intake of produce: It will put you in a better mood, according to a growing body of research.

我們都聽說過吃水果和蔬菜對我們健康有益。但是現(xiàn)在有一個額外的動機來增加你對農(nóng)產(chǎn)品的攝入:根據(jù)越來越多的研究，它會讓你有一個更好的心情。

Chowing down on fruits and vegetables will have you feeling better in more ways than you realize. (Photo: Michael Stern [CC BY-SA 2.0]/Flickr)

In a study published in Molecular Psychiatry, researchers analyzed 41 studies on depression and discovered that people who followed a Mediterranean diet (high in vegetables, fruits, fish and nuts) had a 33 percent lower risk of developing depression compared to those who followed a diet high in processed meats and trans fat. A trial of young adult eating habits published in the journal PLOS ONE reached the same conclusion. The diet may be effective against depression is because produce is front and center, essentially replacing the foods that can cause inflammation.

在發(fā)表在《分子精神病學》的一項研究中,研究人員分析了41個研究抑郁和發(fā)現(xiàn)的人遵循地中海飲食(高蔬菜、水果、魚和堅果)，比那些食用高加工肉類的飲食和反式脂肪的人降低33%患抑郁癥的風險。發(fā)表在《公共科學圖書館•綜合》(PLOS ONE)雜志上的一項針對年輕人飲食習慣的試驗得出了同樣的結(jié)論。這種飲食可能對抑郁癥有效，因為農(nóng)產(chǎn)品是最重要的，基本上取代了會引起炎癥的食物。

For many, the idea of keeping depression or a dip in mood at bay with food is a lot easier to swallow than taking a pill.

對許多人來說，吃東西比吃藥片更容易抑制抑郁或情緒低落。

Raw produce is even better

生鮮產(chǎn)品更好

Produce that hasn't been processed in any way, like these apples, could help your state of mind. (Photo: Glysiak [CC BY-SA 4.0]/Wikimedia Commons)

Eating fruits and vegetables raw may help ease symptoms of depression, according to a study conducted by the University of Otago and published in Frontiers in Psychology. Researchers surveyed 422 young adults in New Zealand and the U.S. and found that those who consumed raw produce reported less depressive symptoms and higher life satisfaction and positive outlook compared to those who ate more canned, cooked or processed fruits and vegetables.

根據(jù)奧塔哥大學一項發(fā)表在《心理學前沿》上的研究，生吃水果和蔬菜可能有助于緩解抑郁癥狀。研究人員對新西蘭和美國的422名年輕人進行了調(diào)查，發(fā)現(xiàn)那些吃生鮮農(nóng)產(chǎn)品的人與那些吃更多罐裝、煮熟或加工過的水果和蔬菜的人相比，他們的抑郁癥狀更少，生活滿意度更高，對未來的看法更積極。

The study also noted that the following raw fruits and vegetables were related to better mental health: carrots, bananas, apples, dark leafy greens like spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber and kiwi.

研究還指出，以下生水果和蔬菜與更好的心理健康有關(guān):胡蘿卜、香蕉、蘋果、菠菜、柚子、生菜、柑橘類水果、新鮮漿果、黃瓜和獼猴桃等深色綠葉蔬菜。

But just how many fruits and vegetables?

但是到底吃多少水果和蔬菜呢?

That concrete comparison — the increase in happiness is like "moving from unemployment to employment" — impressed me because it's easy to imagine what that feels like.

這種具體的比較——幸福感的增加就像“從失業(yè)走向就業(yè)”——給我留下了深刻的印象，因為很容易想象那種感覺。

Analysis of the U.K. Household Longitudinal Study found that eating one extra serving of fruits or vegetables on top of your daily amount has the same mental health benefits as an extra 7.6 days of walking 10 minutes continuously during a four-week period. The real benefit also comes from not just eating more produce here and there but making it a regular habit. Researchers noted that the frequency of eating was just as important as the quantity.

對英國家庭縱向研究的分析發(fā)現(xiàn)，每天多吃一份水果或蔬菜與每周多走7.6天，每天10分鐘對心理健康的好處是一樣的。真正的好處也不僅僅是吃更多的農(nóng)產(chǎn)品，而是讓它成為一種習慣。研究人員指出，進食的頻率和數(shù)量一樣重要。

How much is a serving?

一份的量是多少?

A serving size might be smaller than you think: Half a cup constitutes one serving. That might be a handful of strawberries or a medium-sized banana. (Photo: Alohaflaminggo/Shutterstock)

According to the Australian government site Eat for Health, a standard serving of vegetables is about 75 grams (like 1/2 cup cooked green or orange vegetables or 1 cup green leafy or raw salad vegetables) and a standard serving of fruit is about 150 grams (one medium apple, banana, orange, pear or 1 cup diced or canned no-sugar-added fruit).

根據(jù)澳大利亞政府網(wǎng)站所說，吃健康蔬菜大約是75克的標準服務(如1/2杯煮熟的綠色或橙色的蔬菜或1杯綠葉或生蔬菜沙拉)和一個標準的水果大約是150克(一個媒介蘋果、香蕉、橘子、梨或1杯或不添加糖罐頭水果丁)。

Getting in eight servings of fruits and vegetables might seem daunting if you're not used to it, but there's no time like the present to change your ways. It's a lot easier to get in that amount when your choices are abundant. Besides, cementing your new habit now will make it easier to stick with your goal during the winter, when options aren't as plentiful.

如果你不習慣的話，吃八份水果和蔬菜可能會讓你望而生畏，但是沒有什么時候像現(xiàn)在這樣容易改變你的習慣。當你有大量的選擇時，你會更容易實現(xiàn)目標。此外，現(xiàn)在鞏固你的新習慣會讓你在冬天更容易堅持你的目標，因為那時沒有那么多的選擇。