有效改善情緒的5種最佳食物

有效改善情緒的5種最佳食物

What you eat and drink every day can make you feel better or worse by affecting your blood sugar and digestive system. Food also helps provide the nutrients needed for a healthy body. High-fat or high-carb meals can cause dysfunction. People who eat a lot of fat or carbohydrates are at an increased risk of hypercholesterolemia, breast and prostate cancer, diabetes, arthritis, cardiovascular disease, premenstrual syndrome and headaches.

你每天吃的和喝的東西會影響你的血糖和消化系統(tǒng)，從而使你感覺更好或更糟。食物還有助于提供健康身體所需的營養(yǎng)。高脂肪或高碳水化合物的食物會導(dǎo)致功能障礙。吃大量脂肪或碳水化合物的人患高膽固醇血癥、乳腺癌和前列腺癌、糖尿病、關(guān)節(jié)炎、心血管疾病、經(jīng)前綜合癥和頭痛的風(fēng)險增加。

Here are some foods that help to reduce stress, relieve anxiety and fight depression.

以下是一些有助于減輕壓力、緩解焦慮和對抗抑郁的食物。

What to eat when you're feeling down

心情不好的時候吃點什么

Eating plenty of fruits and vegetables can help improve your mood

吃大量的水果和蔬菜可以幫助改善你的心情

Fruits and vegetables are the main nutrients with direct impact on health and quality of life. Vegetables and fruits are antioxidants, low in cholesterol and rich in fiber. Just adding 2 servings of fruits and vegetables a day can help you get up to 11% healthier. Usually, people who eat more fruits and vegetables will feel better.

水果和蔬菜是直接影響健康和生活質(zhì)量的主要營養(yǎng)素。蔬菜和水果是抗氧化劑，低膽固醇，富含纖維。每天多吃兩份水果和蔬菜就能讓你的身體降11%。通常，多吃水果和蔬菜的人會感覺更好。

A recent study involving 3,500 people, published in the British Journal of psychiatry, found that people on a diet rich in whole foods were less likely to be depressed than those who ate a lot of food. sweet, fried foods, processed meats, refined grains and dairy products are high in fat.

最近發(fā)表在《英國精神病學(xué)雜志》上的一項涉及3500人的研究發(fā)現(xiàn)，飲食中富含天然食品的人比那些吃很多食物的人更不容易抑郁。甜食、油炸食品、加工肉類、精制谷物和乳制品的脂肪含量都很高。

Eating fish several times a week helps you feel better

每周吃幾次魚會讓你感覺更好

Foods rich in omega-3 fatty acids such as fatty and oily fish such as salmon, tuna, sardines, rainbow trout and mussels have been scientifically shown to reduce the symptoms of depression. Omega-3s are an important nutrient that can significantly improve your mood that your body cannot produce on its own. It alters chemicals in the brain associated with mood, especially dopamine and serotonin.

科學(xué)研究表明，富含歐米伽-3脂肪酸的食物，如三文魚、金槍魚、沙丁魚、虹鱒魚和貽貝等富含脂肪和油性的魚類，可以減輕抑郁癥的癥狀。歐米伽-3脂肪酸是一種重要的營養(yǎng)，可以顯著改善你的心情，但你的身體不能自己產(chǎn)生。它能改變大腦中與情緒有關(guān)的化學(xué)物質(zhì)，尤其是多巴胺和血清素。

Use caffeine in moderation

適量攝入咖啡因

Caffeine stimulates the body to release the neurotransmitter dopamine, which is essential for focus and vision. Caffeine keeps people alive and happy, but it is recommended that you consume caffeine in moderation.

咖啡因刺激身體釋放神經(jīng)遞質(zhì)多巴胺，它對注意力和視覺至關(guān)重要?？Х纫蜃屓吮３只盍涂鞓罚ㄗh你適度攝入咖啡因。

Research shows that coffee also contains plant-derived nutrients and functions similar to antidepressants. However, the effects of caffeine on the brain vary from person to person, so you should carefully consider your caffeine intake when you feel tired and sleepy.

研究表明，咖啡也含有植物源營養(yǎng)素，其功能類似于抗抑郁藥。然而，咖啡因?qū)Υ竽X的影響因人而異，所以當(dāng)你感到疲倦和困倦時，應(yīng)該仔細考慮咖啡因的攝入量。

Chocolate can be uplifting

巧克力可以讓人精神振奮

When you eat chocolate, you will feel happy. That's because chocolate releases chemicals called endorphins and serotonin that make you feel better. These sweet and bitter candies help relieve anxiety and stress, and promote better mood. So enjoy chocolate if you need a lift.

當(dāng)你吃巧克力的時候，你會感到快樂。這是因為巧克力會釋放一種叫內(nèi)啡肽和血清素的化學(xué)物質(zhì)，這會讓你感覺更好。這些甜的和苦的糖果有助于緩解焦慮和壓力，促進更好的心情。所以，如果你需要振奮精神，就享受巧克力吧。

Another study has shown that dark chocolate is the most effective mood booster. Moreover, dark chocolate is also good for the cardiovascular system and helps to create the effect of preventing blood vessels from flowing slowly.

另一項研究表明，黑巧克力是最有效的情緒助推器。此外，黑巧克力對心血管系統(tǒng)也有好處，有助于產(chǎn)生防止血管緩慢流動的效果。

coconut

椰子

Most spas and massages use coconut oil for massages as it relaxes the muscles and mood. One study shows that inhaling coconut aroma can also help balance blood pressure and heart rate after intense exercise.

大多數(shù)水療和按摩用椰子油按摩，因為它放松肌肉和情緒。一項研究表明，在劇烈運動后，吸入椰子香味還可以幫助平衡血壓和心率。

What you eat every day is not only good for your health, but also helps lift your mood and avoid depression and stress. In a busy life with lots of workload and less time to rest, healthy foods can make you feel better!

你每天吃的東西不僅對你的健康有好處，而且有助于改善你的情緒，避免抑郁和壓力。在繁忙的生活中，工作量大，休息的時間少，健康的食物可以讓你感覺更好!