現(xiàn)在你真的需要食物來提升你的情緒了

現(xiàn)在你真的需要食物來提升你的情緒了

It's all too easy to reach for comfort foods when feeling stressed or anxious.

當(dāng)感到壓力或焦慮時，我們很容易就會去吃一些安慰性食物。

Consuming that extra scoop of ice cream or another handful of chips or cookies, however, can cause feelings of guilt -- and even more stress -- along with fatigue and irritability from sugar highs and lows.

然而，多吃一勺冰淇淋或另一把薯片或餅干，會讓人感到內(nèi)疚，甚至壓力更大，還會讓人因糖分的高低而感到疲勞和煩躁。

Yet the opposite is also true: Consuming healthy mood-boosting foods can deliver important brain nutrients while positively impacting your well-being.

然而，反過來也是正確的:食用健康的、能提升情緒的食物可以提供重要的大腦營養(yǎng)，同時對你的健康有積極的影響。

Below are some nutritious and delicious foods that can improve your frame of mind while helping you avoid other related health issues.

以下是一些營養(yǎng)美味的食物，它們可以改善你的心態(tài)，同時幫助你避免其他相關(guān)的健康問題。

Healthy, mood-boosting comfort foods

健康、提升情緒的安慰性食物

We know that omega-3 fatty acids found in fish -- particularly docosahexaenoic acid (DHA) -- play an important role in brain development. But these fats may also play a role in our mental health, too. In one analysis involving 26 studies and over 150.000 participants, researchers found that consuming high amounts of fatty fish may help protect us from depression.

我們知道在魚類中發(fā)現(xiàn)的omega-3脂肪酸——特別是二十二碳六烯酸(DHA)——在大腦發(fā)育中起著重要作用。但這些脂肪也可能對我們的精神健康起作用。在一項(xiàng)涉及26項(xiàng)研究和15萬多名參與者的分析中，研究人員發(fā)現(xiàn)，食用大量脂肪含量高的魚類可能有助于防止我們患上抑郁癥。

Another study examining the mechanisms by which omega-3s work concluded that while many factors may contribute to a rise in depression, "dietary recommendations suggesting proper intake of omega-3 polyunsaturated fatty acids ... can result in substantial benefits for the general population."

另一項(xiàng)研究考察了omega-3的作用機(jī)制，得出的結(jié)論是，盡管許多因素可能導(dǎo)致抑郁癥的增加，“飲食建議建議適當(dāng)攝入omega-3多不飽和脂肪酸……可以為普通大眾帶來實(shí)質(zhì)性的好處。”

"Those who consume ample amounts of the omega-3 fat DHA are less prone to depression, aggressiveness and hostility," according to registered dietitian Elizabeth Somer, author of "Food and Mood" and medical advisory board member for Persona Nutrition.

注冊營養(yǎng)師、《食物與情緒》一書的作者、《人物營養(yǎng)》醫(yī)學(xué)顧問委員會成員伊麗莎白·薩默說:“那些攝入大量omega-3脂肪DHA的人更不容易抑郁、攻擊性和有敵意。”

Green veggies: spinach, broccoli, Brussels sprouts

綠色蔬菜:菠菜、花椰菜、球芽甘藍(lán)

These green veggies are a source of folate, a B vitamin that's essential for the body's production of serotonin, according to Somer.

據(jù)薩默說，這些綠色蔬菜是葉酸的來源，葉酸是一種維生素B，對人體血清素的產(chǎn)生至關(guān)重要。

In one analysis, researchers found that individuals with depression consume less folateand have lower blood levels of the vitamin compared to those without depression.

在一項(xiàng)分析中，研究人員發(fā)現(xiàn)，與沒有抑郁癥的人相比，抑郁癥患者攝入的葉酸較少，血液中的維生素水平也較低。

In addition to increasing the risk for depression, poor intake of folate is also linked to fatigue and poor memory.

除了增加患抑郁癥的風(fēng)險外，葉酸攝入量不足還會導(dǎo)致疲勞和記憶力下降。

Beans, peas, lentils, avocado and strawberries are other good sources of folate.

豆類、豌豆、扁豆、鱷梨和草莓都是葉酸的良好來源。

Probiotics: yogurt, kefir, sauerkraut, kimchi

益生菌:酸奶、開菲爾、酸菜、泡菜

You may have heard a lot about probiotics and their role in keeping our digestive tract healthy, but recent research suggests that probiotics may also play a role in keeping up our spirits. One study found that probiotics may help reduce negative thoughts associated with sad moods, and it suggested that probiotics supplementation warrants further research as a potential preventive strategy for depression.

你可能聽過很多關(guān)于益生菌及其在保持消化道健康方面的作用，但最近的研究表明，益生菌也可能在保持我們的精神狀態(tài)方面發(fā)揮作用。一項(xiàng)研究發(fā)現(xiàn)，益生菌可能有助于減少與悲傷情緒有關(guān)的負(fù)面想法，這表明益生菌補(bǔ)充劑作為一種潛在的抑郁癥預(yù)防策略值得進(jìn)一步研究，。

Whole grains: oats, brown rice, whole wheat bread

全谷物:燕麥，糙米，全麥面包

Whole grains are rich in B vitamins that are important for energy and optimal brain health. Thanks to their fiber content, whole grains also help to keep blood sugar from spiking and crashing, which can help you avoid mood swings.

全谷物富含維生素B，這對精力和最理想的大腦健康很重要。由于它們的纖維含量，全谷物還有助于防止血糖飆升和崩潰，這可以幫助你避免情緒波動。

"If you're eating bread, reach for the whole wheat over the white, since it also stabilizes blood sugar levels," Somer said. "Refined grains found in white bread can send you on a blood sugar roller coaster, leaving you jittery, grumpy and hungry."

薩默說:“如果你要吃面包，那就吃全麥面包，不要吃白面包，因?yàn)槿溍姘材芊€(wěn)定血糖水平。”“白面包中含有的精制谷物會讓你的血糖像坐過山車一樣，讓你神經(jīng)過敏、脾氣暴躁、饑腸轆轆。”