10種減壓的健康食物(上)

Nowadays, many people suffer from stress due to busy lifestyles. In fact, too much stress may cause a lot of side effects on the mood, behavior, and body. It may even result in short-term and long-term physical issues such as impaired learning ability, impaired memory, high blood pressure, osteoporosis, a weak immune system, and coronary heart disease. Keeping a healthy lifestyle and having a proper diet will help to control stress. In addition, there are also some specific types of food that can aid in fighting stress. Continue reading this post to check them out!

現代繁忙的生活方式讓很多人壓力山大。實際上，壓力過重可能對情緒、行爲與身體造成諸多負面影響，甚至可能導致短期和長期的身體問題，例如損害學習能力和記憶，導致血壓升高、骨質疏鬆、免疫力低下以及冠心病。保持健康的生活方式與合理飲食有助於控制壓力。此外還有一些食物能夠幫助我們對抗壓力。下面就一起來看看吧！

1. Blueberries

1. 藍莓

The antioxidants present in blueberries are very effective in reducing stress levels. Blueberries also have vitamins E and C and essential minerals such as manganese and magnesium, which can help to relieve stress. Regular consumption of blueberries can also aid in dealing with insomnia, depression, and some other mood disorders that are considered as a result of stress. You may also eat blueberries as a snack or include them in a fruit salad or cottage cheese. Apart from blueberries, you can also eat cranberries to help to control stress.

藍莓中的抗氧化劑對減壓非常有效。藍莓還含有維生素E和維生素C，以及錳、鎂等重要礦物質，有助於減輕壓力。經常吃藍莓還可以緩解由於壓力導致的失眠、抑鬱以及其他情緒問題。你可以將藍莓當作小零食或者放在水果沙拉或脫脂乳酸乾酪中食用。除了藍莓，你也可以吃些蔓越莓來緩解壓力。

2. Milk

2. 牛奶

People who often drink milk are less stressed. A glass of skim milk gives your body a good amount of calcium, protein, antioxidants, and vitamins A and D. These nutrients aid you in calming down and fighting free radicals released in your body whenever you are stressed. For a stress-busting breakfast, opt for a bowl of cereal made from whole grain with a glass of low-fat milk. In addition, consume a glass of lukewarm milk before going to sleep to have a sound sleep. If you are not a fan of milk, switch to consume milk products such as yogurt and cottage cheese.

經常喝牛奶的人壓力比較小。一杯脫脂牛奶能爲你的身體提供充足的鈣、蛋白質、抗氧化劑和維生素A、D。這些營養物質能讓你鎮定下來，並對抗身體中因壓力而釋放的自由基。想要一份減壓早餐，你只需一碗全穀物麥片加一杯低脂牛奶。此外，睡前喝一杯溫牛奶能讓你安然入睡。如果你不喜歡牛奶，可以選擇乳製品，例如酸奶和脫脂乳酸乾酪。

3. Dark Chocolate

3. 黑巧克力

According to a clinical trial of Proteome Research in the Journal of American Chemical Society, eating about 1.5 ounces of dark chocolate every day can reduce the stress hormone levels in the body significantly. Dark chocolate is comprised of magnesium, a mineral that aids in fighting stress, depression, fatigue, and irritability. When you are stressed, eat dark chocolate to boost up your mood and reduce the stress level. Another option, you may also drink a glass of warm chocolate milk or other types of dessert that contains dark chocolate.

《美國化學學會》蛋白質組研究的臨牀試驗發現，每天吃大約1.5盎司的黑巧克力可顯著降低體內的壓力荷爾蒙。黑巧克力含有鎂，這種礦物質有助於對抗壓力、抑鬱、疲勞與應激性。感到有壓力時，吃塊黑巧克力能讓你心情愉悅並降低壓力水平。此外，你也可以喝一杯溫熱的巧克力牛奶或吃其他含有黑巧克力的甜品。

4. Salmon

4. 三文魚

Being a cold water fish, salmon is high in omega-3 fatty acids and contains strong anti-inflammatory properties. Omega-3 fatty acids aid in boosting up brain chemicals such as serotonin that is very effective in maintaining a happy mood and regulating stress hormones such as adrenaline and cortisol. In addition, omega-3 fatty acids also help your brain to function more efficiently. It is recommended eating just 2 or 3 servings of salmon a week. Apart from salmon, you may also eat tuna, mackerel, and sardines. Or, you may take supplements of omega-3 fatty acids daily after consulting your doctor.

三文魚是一種冷水魚，含有大量歐米伽-3脂肪酸以及有效的抗炎性。歐米伽-3脂肪酸有助於增加大腦內的血清素等化學物質，這類物質能有效地保持愉悅的心情並管理壓力荷爾蒙，例如腎上腺素和皮質醇。此外，歐米伽-3脂肪酸還能幫助你的大腦高效運轉。因此每週最好吃兩三次三文魚。除了三文魚，你也可以吃金槍魚、鯖魚和沙丁魚。或者你可以在諮詢醫生之後每天吃一些含歐米伽-3脂肪酸的營養品。

5. Avocados

5. 牛油果

Avocados are rich in protein, minerals, and vitamin E and C. They also contain potassium, fiber, and healthy fat. These nutrients are helpful in regulating stress hormones by keeping the nerves & brain cells healthy. Consuming an avocado per day can significantly reduce the blood pressure levels and the stress hormone levels. You may also add avocado to your favorite smoothie or fruit salad. To get the best results, consume fresh avocado instead of eating the packaged ones.

牛油果含有豐富的蛋白質、礦物質與維生素E和維生素C，還有鉀、纖維與健康的脂肪。這些營養物質有助於保持神經和大腦的健康，從而控制壓力荷爾蒙。每天吃一顆牛油果可以有效降低血壓與壓力荷爾蒙。你也可以把牛油果加到你最喜歡的飲料或水果沙拉中。要想得到最佳效果，最好是吃新鮮的牛油果而不是包裝好的加工品。