现在你真的需要食物来提升你的情绪了
现在你真的需要食物来提升你的情绪了
It's all too easy to reach for comfort foods when feeling stressed or anxious.
当感到压力或焦虑时，我们很容易就会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饼干，会让人感到内疚，甚至压力更大，还会让人因糖分的高低而感到疲劳和烦躁。
Yet the opposite is also true: Consuming healthy mood-boosting foods can deliver important brain nutrients while positively impacting your well-being.
然而，反过来也是正确的:食用健康的、能提升情绪的食物可以提供重要的大脑营养，同时对你的健康有积极的影响。
Below are some nutritious and delicious foods that can improve your frame of mind while helping you avoid other related health issues.
以下是一些营养美味的食物，它们可以改善你的心态，同时帮助你避免其他相关的健康问题。
Healthy, mood-boosting comfort foods
健康、提升情绪的安慰性食物
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.
我们知道在鱼类中发现的omega-3脂肪酸——特别是二十二碳六烯酸(DHA)——在大脑发育中起着重要作用。但这些脂肪也可能对我们的精神健康起作用。在一项涉及26项研究和15万多名参与者的分析中，研究人员发现，食用大量脂肪含量高的鱼类可能有助于防止我们患上抑郁症。
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."
另一项研究考察了omega-3的作用机制，得出的结论是，尽管许多因素可能导致抑郁症的增加，“饮食建议建议适当摄入omega-3多不饱和脂肪酸……可以为普通大众带来实质性的好处。”
"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.
注册营养师、《食物与情绪》一书的作者、《人物营养》医学顾问委员会成员伊丽莎白·萨默说:“那些摄入大量omega-3脂肪DHA的人更不容易抑郁、攻击性和有敌意。”
Green veggies: spinach, broccoli, Brussels sprouts
绿色蔬菜:菠菜、花椰菜、球芽甘蓝
These green veggies are a source of folate, a B vitamin that's essential for the body's production of serotonin, according to Somer.
据萨默说，这些绿色蔬菜是叶酸的来源，叶酸是一种维生素B，对人体血清素的产生至关重要。
In one analysis, researchers found that individuals with depression consume less folateand have lower blood levels of the vitamin compared to those without depression.
在一项分析中，研究人员发现，与没有抑郁症的人相比，抑郁症患者摄入的叶酸较少，血液中的维生素水平也较低。
In addition to increasing the risk for depression, poor intake of folate is also linked to fatigue and poor memory.
除了增加患抑郁症的风险外，叶酸摄入量不足还会导致疲劳和记忆力下降。
Beans, peas, lentils, avocado and strawberries are other good sources of folate.
豆类、豌豆、扁豆、鳄梨和草莓都是叶酸的良好来源。
Probiotics: yogurt, kefir, sauerkraut, kimchi
益生菌:酸奶、开菲尔、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.
你可能听过很多关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们的精神状态方面发挥作用。一项研究发现，益生菌可能有助于减少与悲伤情绪有关的负面想法，这表明益生菌补充剂作为一种潜在的抑郁症预防策略值得进一步研究，。
Whole grains: oats, brown rice, whole wheat bread
全谷物:燕麦，糙米，全麦面包
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.
全谷物富含维生素B，这对精力和最理想的大脑健康很重要。由于它们的纤维含量，全谷物还有助于防止血糖飙升和崩溃，这可以帮助你避免情绪波动。
"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."
萨默说:“如果你要吃面包，那就吃全麦面包，不要吃白面包，因为全麦面包也能稳定血糖水平。”“白面包中含有的精制谷物会让你的血糖像坐过山车一样，让你神经过敏、脾气暴躁、饥肠辘辘。”
