用吃來減壓！10種可以減壓的神奇食物！
EAT TO BEAT STRESS: 10 FOODS THAT REDUCE ANXIETY
用吃來緩解壓力：10種可以減壓的食物
Eat your way calm by putting these superfoods on your plate.
食用這些優等食物來保持鎮靜
Here's some good news to keep in mind the next time you're stressed out: Eating may be a stay-calm trick. Feed your face with one (or more) of these 10 superfoods to feel at ease fast.
這裏有個好消息，在下次你備感壓力時要記得，吃也可以是一個保持冷靜的技巧。吃這10個優等食品之一（或更多）能夠讓你快速緩解壓力。
1、ASPARAGUS
蘆筍
Depression has been linked to low levels of folic acid, and one vegetable that boosts this mood-enhancing nutrient is asparagus. Some ideas: Sauté some asparagus tips for a tasty omelet. Go with steamed or grilled spears as a side vegetable for meat, fish or poultry.
抑鬱症與低水平的葉酸有關，而蘆筍這種蔬菜可以爲人體補充改善這樣情緒的營養。一些建議：可以在美味的煎蛋卷中加入一些蘆筍尖。在食用肉、魚或家禽的時候點也吃一些蒸過或烤過的蘆筍葉。
2、AVOCADOS
牛油果
We need B vitamins for healthy nerves and brain cells, and feelings of anxiety may be rooted in a B vitamin deficiency. Avocados are rich in stress-relieving B vitamins. Bonus: They're also high in monounsaturated fat and potassium, which help lower blood pressure.
我們要想維持健康的神經和腦細胞就需要B族維生素，而焦慮的感覺可能是源於B族維生素的缺乏。牛油果中富含緩解壓力的B族維生素。其他優勢：它們的不飽和脂肪酸和鉀的含量也很高，這有助於降低血壓。
3、BLUEBERRIES
藍莓
Blueberries may seem small, but just a handful pack a powerful punch of antioxidants and vitamin C, making them mighty stress-busters. When we’re stressed, our bodies need vitamin C and antioxidants to help repair and protect cells. While blueberries are tasty all by themselves (tip: freeze them for a cold berry snack), there’s no better way to boost the nutrition in a serving of yogurt or high-fiber cereal.
藍莓可能看上去很小，但富有大量的抗氧化劑和維生素C，這使得它們成爲了壓力的剋星。當我們感到有壓力的時候，我們的身體需要維生素C和抗氧化劑來幫助修復和保護細胞。雖然藍莓都是美味的（提示：可以將他們冷凍來製作一份冷漿果點心），提高營養價值的最好的方法是搭配酸奶或高纖維穀物一起食用。
4、MILK
牛奶
A glass of warm milk before bed is a time-tested remedy for insomnia and fidgetiness. That’s because milk is high in antioxidants, vitamins B2 and B12, as well as protein and calcium. The protein lactium has a calming effect by lowering blood pressure, while the potassium in milk can help relieve muscle spasms triggered by feeling tense.
睡前一杯熱牛奶是改善失眠和煩躁不安經久不衰的方法。這是因爲牛奶富含抗氧化劑，維生素B2和B12，以及蛋白質和鈣。蛋白質可以降低血壓有鎮靜作用，而牛奶中的鉀可以幫助減輕由於感覺緊張而引起的肌肉痙攣。
5、ALMONDS
杏仁
Get some stress-relief munching on almonds, which are rich in vitamins B2 and E. Both of these nutrients help bolster the immune system during times of stress. Just a quarter cup of almonds each day does the trick. For variety, spread some almond butter on fruit slices or whole wheat crackers.
吃杏仁可以一些緩解壓力，因爲杏仁富含維生素B2和E。這些營養都在你感到壓力時，可以幫助增強你的免疫系統的。每天只要吃四分之一杯的杏仁就可以達到效果。從食物多樣性方面考慮，你可以在水果片或全麥餅乾上塗一些杏仁醬。
6、ORANGES
橙子
There's a reason orange juice is said to be part of the breakfast of champions: Vitamin C is another vitamin known to lower blood pressure and the stress hormone cortisol. For a quick burst of vitamin C, simply eat a whole orange or drink a glass of freshly squeezed orange juice without added sugar.
橙汁屬於早餐聖品是有原因的：維生素C是一種已知的能夠降低血壓和壓力激素皮質醇的維生素。對於這樣一種富含維C的水果，只要簡單地吃一個完整的橙子或喝一杯新鮮壓榨、不添加糖的橙汁就足夠補充維C了。
7、SALMON
三文魚
Put more fish on your dish to help you feel at ease. A diet rich in omega-3 fatty acids helps keep cortisol and adrenaline from spiking when you're feeling tense. Salmon is one of the very best sources of omega-3s: Consuming 4 ounces at least three times a week goes a long way towards protecting your heart when those stress hormones are surging.
吃更多的魚可以使你感到輕鬆。富含ω-3脂肪酸的飲食有助於在你感到緊張時阻止皮質醇和腎上腺素猛增。三文魚是ω-3脂肪酸的最好來源之一：每週至少三次，每次食用4盎司，要是堅持下來就能夠在壓力荷爾蒙激增時，很好地保護你的心臟。
8、SPINACH
菠菜
Make like Popeye and fill up on spinach. Leafy greens may not be your idea of comfort food, but spinach can have a comforting effect. Spinach is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of wellbeing. A mere cup of spinach fills 40 percent of your daily quota, so slip some in with your morning eggs, swap for lettuce in your sandwich, have a salad, steam it as a side dish,or drop a handful of leaves into your soup.
像大力水手Popeye一樣吃菠菜。多葉的蔬菜可能不是你喜愛的食物，但菠菜有一個緩和的效果。菠菜富含鎂和礦物質，這有助於調節皮質醇水平，促進身體健康。僅僅一杯的菠菜就可以滿足你每天的百分之四十的營養需求，所以在你的早餐中加入一些，在三明治裏代替生菜，做一份沙拉，把它蒸成一道小菜，或者放進湯裏煮。
9、TURKEY
火雞
That sleepy feeling you get after eating Thanksgiving dinner is due to the amino acid tryptophan found in turkey. Tryptophan signals the brain to release the feel-good chemical serotonin, which promotes calmness and even tiredness.
在吃感恩節晚餐後，你產生的昏昏欲睡的感覺是由於火雞裏的氨基酸色氨酸。色氨酸給大腦發出信號，於是大腦就釋放了感覺良好的化學血清素，從而促進鎮靜，甚至疲勞。
10、OATMEAL
燕麥
Oatmeal is another food that helps get the calm-inducing hormone serotonin flowing. Go with thick-cut, old fashioned oats that require cooking instead of instant oatmeal. Why? Coarse oats are higher in fiber and so they take longer to digest (meaning their calming effect actually lasts longer).
燕麥是另一種有助於獲得引起鎮靜效果的激素-羥色胺的食物。建議食用厚切、老式需要烹飪的燕麥，而不是即時燕麥。這是爲什麼呢？因爲粗燕麥有更高的纖維，所以需要更長的時間來消化（這意味着他們的鎮靜作用實際上會持續更長的時間）。
