黑巧克力能缓解焦虑吗?

黑巧克力能缓解焦虑吗?

It's not uncommon to want to reach for chocolate during moments of anxiety and stress. Not only is it sweet, creamy, and delicious, but science suggests there are powerful bioactive components in cocoa — namely its rich polyphenol content — that provide a sense of calm and contentedness. A 2013 study published in the Journal of Psychopharmacology found that participants who consumed a dark chocolate drink mix containing 500 milligrams of cocoa polyphenols showed significantly increased rates of calmness, compared to the placebo group.

在焦虑和紧张的时候想吃巧克力是很正常的。它不仅香甜、柔滑、美味，而且科学表明，可可中含有强大的生物活性成分——即丰富的多酚含量——能让人平静和满足。2013年发表在《精神药理学杂志》(Journal of Psychopharmacology)上的一项研究发现，与安慰剂组相比，饮用含有500毫克可可多酚的黑巧克力混合饮料的参与者表现出明显提高的平静率。

Another study published in the International Journal of Health Sciences in 2014 looked at cocoa polyphenol's role in stress reduction. The researchers found that medical students who consumed a total of 40 grams of dark and milk chocolate daily had significantly reduced levels of perceived stress. Interestingly, the study also revealed that chocolate consumption had greater anti-stress benefits for women than for men. Could chocolate really be the key to relieving anxiety?

2014年发表在《国际健康科学杂志》(International Journal of Health Sciences)上的另一项研究考察了可可多酚在缓解压力方面的作用。研究人员发现，每天食用40克黑巧克力和牛奶巧克力的医学院学生明显降低了压力感知水平。有趣的是，研究还显示，吃巧克力对女性的抗压力作用大于男性。巧克力真的是缓解焦虑的关键吗?

Higher levels of anxiety and mood changes are found in individuals with vitamin D deficiencies, and researchers suggest that greater intakes of vitamin D can help combat anxiety (via Brain and Behavior). The good news for chocolate lovers is that cocoa may help boost vitamin D levels, effectively lowering rates of these mental health ailments. A 2018 study published in the journal Food Chemistry found that cocoa and foods containing cocoa are rich sources of vitamin D. The results indicated that cocoa powder and cocoa butter contained the highest amounts of vitamin D.

缺乏维生素D的人会出现更高程度的焦虑和情绪变化，研究人员建议，更多地摄入维生素D有助于对抗焦虑(通过大脑和行为)。对巧克力爱好者来说，好消息是可可可以帮助提高维生素D水平，有效地降低这些心理健康疾病的发病率。2018年发表在《食品化学》杂志上的一项研究发现，可可和含有可可的食物是维生素D的丰富来源。研究结果表明，可可粉和可可脂含有的维生素D含量最高。

Additionally, dark chocolate contained higher amounts of vitamin D than white chocolate. In fact, dark chocolate has roughly 3.95 micrograms (per 100 micrograms) of vitamin D. To compare this finding against other foods high in vitamin D, egg yolks contain 5.5 micrograms (per 100 micrograms) of vitamin D, and tuna has 4.5 micrograms (per 100 micrograms). This can be particularly beneficial for vegans and vegetarians, who may find it difficult to get sufficient dietary sources of vitamin D. Chocolate nut spreads and instant drinks yielded low levels of vitamin D, indicating not all chocolate products were good sources.

此外，黑巧克力比白巧克力含有更多的维生素D。事实上，黑巧克力大约含有3.95微克(每100微克)的维生素D。与其他维生素D含量高的食物相比，蛋黄含有5.5微克(每100微克)的维生素D，金枪鱼含有4.5微克(每100微克)的维生素D。这对严格的素食主义者尤其有益，因为他们很难从饮食中获得足够的维生素D。巧克力果仁酱和速溶饮料的维生素D含量很低，这表明并不是所有的巧克力产品都是好的维生素D来源。