有效改善情绪的5种最佳食物

有效改善情绪的5种最佳食物

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.

你每天吃的和喝的东西会影响你的血糖和消化系统，从而使你感觉更好或更糟。食物还有助于提供健康身体所需的营养。高脂肪或高碳水化合物的食物会导致功能障碍。吃大量脂肪或碳水化合物的人患高胆固醇血症、乳腺癌和前列腺癌、糖尿病、关节炎、心血管疾病、经前综合症和头痛的风险增加。

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

以下是一些有助于减轻压力、缓解焦虑和对抗抑郁的食物。

What to eat when you're feeling down

心情不好的时候吃点什么

Eating plenty of fruits and vegetables can help improve your mood

吃大量的水果和蔬菜可以帮助改善你的心情

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响健康和生活质量的主要营养素。蔬菜和水果是抗氧化剂，低胆固醇，富含纤维。每天多吃两份水果和蔬菜就能让你的身体降11%。通常，多吃水果和蔬菜的人会感觉更好。

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.

最近发表在《英国精神病学杂志》上的一项涉及3500人的研究发现，饮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、加工肉类、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

每周吃几次鱼会让你感觉更好

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.

科学研究表明，富含欧米伽-3脂肪酸的食物，如三文鱼、金枪鱼、沙丁鱼、虹鳟鱼和贻贝等富含脂肪和油性的鱼类，可以减轻抑郁症的症状。欧米伽-3脂肪酸是一种重要的营养，可以显著改善你的心情，但你的身体不能自己产生。它能改变大脑中与情绪有关的化学物质，尤其是多巴胺和血清素。

Use caffeine in moderation

适量摄入咖啡因

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.

咖啡因刺激身体释放神经递质多巴胺，它对注意力和视觉至关重要。咖啡因让人保持活力和快乐，但建议你适度摄入咖啡因。

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，咖啡也含有植物源营养素，其功能类似于抗抑郁药。然而，咖啡因对大脑的影响因人而异，所以当你感到疲倦和困倦时，应该仔细考虑咖啡因的摄入量。

Chocolate can be uplifting

巧克力可以让人精神振奋

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.

当你吃巧克力的时候，你会感到快乐。这是因为巧克力会释放一种叫内啡肽和血清素的化学物质，这会让你感觉更好。这些甜的和苦的糖果有助于缓解焦虑和压力，促进更好的心情。所以，如果你需要振奋精神，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.

另一项研究表明，黑巧克力是最有效的情绪助推器。此外，黑巧克力对心血管系统也有好处，有助于产生防止血管缓慢流动的效果。

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.

大多数水疗和按摩用椰子油按摩，因为它放松肌肉和情绪。一项研究表明，在剧烈运动后，吸入椰子香味还可以帮助平衡血压和心率。

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!

你每天吃的东西不仅对你的健康有好处，而且有助于改善你的情绪，避免抑郁和压力。在繁忙的生活中，工作量大，休息的时间少，健康的食物可以让你感觉更好!