這些水果和蔬菜有益心理健康:尤其是生吃的時候
Raw fruits and vegetables may be better for your mental health than cooked ones, according to a new study from the University of Otago in New Zealand. The study, published in Frontiers in Psychology, found that people who ate more uncooked produce had lower levels of symptoms related to depression and other mental illnesses, compared to those who ate more cooked, canned, or processed varieties.
新西蘭奧塔哥大學的一項新研究表明：生的水果和蔬菜或許比煮熟的水果和蔬菜更有益於心理健康。這篇研究發表在Frontiers in Psychology期刊上，研究發現：與那些經常吃煮熟的、罐裝或處理過的農產品的人相比，經常吃生的農產品的人患抑鬱症和其它心理疾病的風險更低。
The study was only able to show an association between raw produce and better mental health, not a cause-and-effect relationship. But the researchers say the link could have to do with the fact that many fruits and vegetables have more nutrients in their natural state-and that those nutrients may have a positive impact on mood and brain chemistry.
這項研究只能表明生的農產品和更佳的心理健康之間存在聯繫，卻不能證明是因果關係。但研究員表示，這種聯繫可能與這一事實相關：很多水果和蔬菜在其自然狀態下有更多的營養成分--而這些營養成分可能對心情和大腦有積極作用。
For the study, researchers surveyed more than 400 young adults, ages 18 to 25, in the United States and New Zealand. People in this age group tend to consume a relatively low level of fruits and vegetables, the authors point out, and are also at high risk for mental health disorders.
這項研究涉及了美國和新西蘭400多位年輕人，年齡爲18至25歲。研究作者指出，這個年齡段的人羣往往攝入相對較少的水果和蔬菜，同時患心理健康障礙的風險也較高。
The participants were asked about their typical consumption of fruits and vegetables, including which specific varieties they ate and how the produce was prepared. They were also screened for symptoms of mental illnesses, like depression and anxiety.
研究員問了受試者攝入水果和蔬菜的一般情況，包括他們吃哪種類型的水果和蔬菜，如何攝入這些農產品。同時對他們進行了篩查，篩查他們心理疾病的症狀，比如抑鬱和焦慮。
The study authors knew that plenty of other variables could influence both mental health and fruit and vegetable consumption. So they also made sure to consider participants' exercise habits, overall diet, existing health conditions, socioeconomic status, ethnicity, and gender.
研究作者知道很多其它變量也會影響心理健康和水果蔬菜的攝入量。所以他們也會考慮受試者的鍛鍊習慣、整體飲食、現有的健康狀況、社會經濟狀況、種族和性別。
Even after controlling for those lifestyle and demographic factors, the association between raw vegetables and positive mental health outcomes was significant. Raw fruit and vegetable consumption predicted lower levels of depression and improved levels of psychological well-being, the authors wrote, including positive mood and life satisfaction.
即使控制這些生活方式和人口因素之後，生蔬菜和積極的心理健康之間的關係也是十分顯著的。作者寫道，預計生水果和蔬菜的攝入能降低抑鬱程度，提高人們的心理健康，包括情緒高漲和生活滿足感。
By contrast, intake of fruit and vegetables that were processed (by cooking, canning, or other methods) was associated only with positive mood-not with any of the other mental health variables measured in the study.
相較之下，攝入處理過的水果和蔬菜（烹飪、罐裝或其它方法）只與心情變好一點點相關--本研究沒有控制其它影響心理健康的因素。
Overall, the 10 foods in the study that were most strongly associated with positive mental-health outcomes were carrots, bananas, apples, dark leafy greens (such as spinach), grapefruit, lettuce, citrus fruits, fresh berries, cucumber, and kiwifruit.
總的來說，研究強烈建議食用這10種與積極的心理健康結果最爲密切相關的食物：胡蘿蔔、香蕉、蘋果、深色綠葉蔬菜（如菠菜）、葡萄柚、萵苣、柑橘類水果、新鮮漿果、黃瓜和獼猴桃。
