吃什麼食物減壓最好?
Chill out by adding these four foods to your daily diet.
把下面的這四種食物加到日常飲食中去吧，讓自己放鬆一下。
1. Fish
To keep stress in check, add omega-3 fatty acids to your diet. These essential fats may help moderate stress hormones and protect against depression. You could pop a fish oil supplement, but the most delicious way to get them is through food. For a steady supply of feel-good omega-3s, aim to eat three ounces of fatty fish at least twice a week or a handful of walnuts every day.
1.魚
要想控制壓力，可以在飲食中加入ω-3脂肪酸。這些人體必需的脂肪可以調節壓力荷爾蒙並能抗抑鬱。你可以通過服用魚油補品來攝取這些脂肪酸，但最美味的方式是通過食物吸收。要想穩定攝取能讓心情變好的ω-3， 一次要吃下3盎司的魚肉，一週至少吃兩次，或每天吃一把核桃。
2. Dark Chocolate
Research points to stress-relieving properties of dark chocolate that go beyond the taste buds. In a large German study, those who ate the most dark chocolate over ten years had lower blood pressure than those who ate the least. Another study showed a reduction in a stress hormone in people who ate dark chocolate often. Alas, dark chocolate still has “not-so-good-for-you fat, sugar, and calories,” registered dietitian Kathleen M. Zelman reminds us, so stick to a few small squares a day.
2.黑巧克力
研究表明黑巧克力不僅味道美，緩解壓力的能力更勝一籌。 在德國進行的一項規模較大的研究中，十年內吃巧克力最多的人比最少的血壓要低。還有一項研究表明，經常吃黑巧克力的人體內的壓力荷爾蒙會減少。 註冊營養家凱瑟琳·利爾曼提醒我們，黑巧克力 “對人的脂肪、糖分和熱量來說都不是很好”，所以每天堅持吃幾小塊就行。
3. Black Tea
Research from London suggests that drinking black tea may help you recover from nerve-racking events more quickly. Study participants who drank four cups of black tea every day for six weeks had lower levels of the stress hormone cortisol and reported feeling more relaxed after stressful tasks than those who didn’t drink the tea. Other studies have touted black tea’s mood-boosting effects and suggested it can help increase alertness throughout the day.
3.紅茶
來自倫敦的研究表明喝紅茶能讓人從精神緊張的活動中更快地回過神來。在實驗中，每天喝四杯紅茶連續喝六週的人，他們的壓力荷爾蒙皮質醇比較低，在完成壓力大的任務後也比不喝茶的人更容易放鬆。還有一些研究吹捧紅茶改善情緒的效果，暗示喝紅茶可以讓人清醒一整天。
4. Avocados
The flesh of these delicious green fruits is loaded with two powerful stress fighters: potassium and monounsaturated fatty acids. Both nutrients can lower blood pressure, and monounsaturated fatty acids (MUFAs) may play a part in helping ward off depression. In a large 11-year study, the more MUFAs Spanish participants ate, the less likely they were to be depressed. Researchers think the fats may improve how the brain absorbs the mood-boosting neurotransmitter serotonin. Sources: WebMd, More, Redbook
4. 鱷梨
這些美味的綠色水果，果肉裏富含兩種強大的抗壓鬥士 ：鉀和不飽和脂肪酸。這兩種營養成分都可以降低血壓。不飽和脂肪酸可能有助於抗抑鬱。在一項持續了11年的大型研究中，參加實驗的西班牙人吃的不飽和脂肪酸越多，他們抑鬱的可能性就越低。研究人員認爲這些脂肪可能有助於大腦吸收能改善情緒的神經遞質血清素。
