10種減壓的健康食物(下)
6. Green Tea
6. 綠茶
Green tea is loaded with powerful antioxidants, including polyphenols, catechins, and flavonoids. These antioxidants contain a calming effect on your body and mind, which can help to give you a positive mood. In addition, it also has an amino acid named theanine that helps to promote relaxation and improve the attention and focus.
綠茶富含抗氧化劑，包括多酚、兒茶素與類黃酮。這些抗氧化劑對身心都有鎮定作用，能夠帶給你積極的情緒。此外，綠茶還有名爲茶氨酸的氨基酸，能夠幫助人放鬆並提高注意力與專注度。A study in an American journal indicated that people who consumed at least 5 cups of this tea a day have better mood and health compared to people who consumed less than 1 cup a day.
美國有研究表明，一天最少喝五杯綠茶的人比一天喝不到一杯茶的人心情更好而且身體更健康。
When you feel stress, enjoy one cup of green tea immediately. However, 5 cups a day cannot be suitable for some people. So, you can drink 2 to 3 cups of green tea per day.
當你感到有壓力時，立即喝上一杯綠茶。但是，一天五杯茶未必適合所有人。所以，你可以每天喝兩到三杯。If you are not a fan of green tea, choose black tea. The positive effect of green tea will be best in people who don’t drink alcohol and smoke.
如果你不喜歡綠茶，也可以選擇紅茶。綠茶的功效對不喝酒不抽菸的人最顯著。7. Oranges
7. 橙子
The high content of vitamin C in oranges helps to boost up your immune system. In addition, it is also a natural antioxidant that can fight free radicals. Oranges also contain significant amounts of vitamin A and a lot of healthy minerals.
橙子富含維生素C，有助於提升人體免疫力。此外，維生素C也是一種天然的抗氧化劑，能夠對抗自由基。橙子也含有豐富的維生素A和大量健康礦物質。To reap the benefits of these nutrients in oranges, simply consume one glass of orange juice per day. You may also add oranges to your desserts and other baked goods. Apart from oranges, you may also consume other citrus fruits.
爲了獲得橙子中的這些營養物質，你只需每天喝一杯橙汁就好。也可以把橙子加到甜點和其他烘焙食物中。除了橙子，你還可以吃一些其他柑橘類水果。8. Almonds
8. 杏仁
Almonds are high in magnesium, selenium, zinc, healthy oils, and vitamins B and E that offer stress-busting benefits. In addition, they are crunchy and thus help to diffuse tension.
杏仁富含鎂、硒、鋅、健康油脂與維生素B和E，都是有助於減壓的成分。此外，杏仁吃起來嘎嘣作響，能幫助人分散緊張的情緒。You may eat raw or roasted almonds as a healthy snack. Or, you may also add almonds to desserts and baked goods. Apart from almonds, you may eat pistachios and walnuts to reduce the stress hormones, lower blood pressure, and boost up your energy level.
你可以把生杏仁或者烤過的杏仁當作一種健康零食。或者把杏仁加到甜點和烘焙食品中。除了杏仁，你還可以吃開心果和核桃來減少壓力荷爾蒙，降低血壓，提高你的能量水平。9. Spinach
9. 菠菜
Spinach that belongs to the dark green vegetables is rich in vitamins A, B, and C. Spinach also has a good amount of essential minerals such as calcium, magnesium, phosphorus, and potassium that help to reduce stress hormones in your body and stabilize your mood.
菠菜屬於深綠色蔬菜，含有豐富的維生素A、B、C。菠菜也含有大量重要的礦物質，如鈣、鎂、磷和鉀，有助於減少人體內的壓力荷爾蒙並穩定情緒。A cup of spinach per day can give your body the relaxing, calming effects. Or, you may also add spinach to your omelet, sandwich, salad, or wrap.
每天一份菠菜能讓你的身體放鬆並鎮靜下來。或者，你可以將菠菜加到煎雞蛋、三明治、沙拉或飯糰裏。10. Brown Rice
10. 糙米
Brown rice is comprised of B vitamins, which are very important for maintaining tissues, cells, and organs. They act as a natural mood stabilizer and also aid in biochemical reactions linked to brain functioning, immunity, healthy red blood cells, and cardiac functioning. When your body gets enough amounts of B vitamins, it is better for you to fight stress and other mood disorders. If you feel moody or irritable in the next time, consume brown rice products to help you feel better.
糙米含有B族維生素，是維持組織、細胞與器官的重要物質。B族維生素是穩定情緒的天然物質，對大腦機能、免疫力、健康紅細胞和心臟功能相關的生物化學反應也有幫助。當身體攝入足量的B族維生素，才能更好地對抗壓力與其他情緒失調的問題。下次感到鬱鬱寡歡或者煩躁不安的時候，不妨吃一些糙米食品，對你會有所幫助。To sum up, the stress-busting foods are loaded with nutrients that may regulate stress hormones and aid you in having a life free of stress.
總之，減壓食物都富含營養，它們能控制壓力荷爾蒙，幫助你擺脫壓力，輕鬆生活。
