10种减压的健康食物(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!

现代繁忙的生活方式让很多人压力山大。实际上，压力过重可能对情绪、行为与身体造成诸多负面影响，甚至可能导致短期和长期的身体问题，例如损害学习能力和记忆，导致血压升高、骨质疏松、免疫力低下以及冠心病。保持健康的生活方式与合理饮食有助于控制压力。此外还有一些食物能够帮助我们对抗压力。下面就一起来看看吧！

1. Blueberries

1. 蓝莓

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.

蓝莓中的抗氧化剂对减压非常有效。蓝莓还含有维生素E和维生素C，以及锰、镁等重要矿物质，有助于减轻压力。经常吃蓝莓还可以缓解由于压力导致的失眠、抑郁以及其他情绪问题。你可以将蓝莓当作小零食或者放在水果沙拉或脱脂乳酸干酪中食用。除了蓝莓，你也可以吃些蔓越莓来缓解压力。

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.

经常喝牛奶的人压力比较小。一杯脱脂牛奶能为你的身体提供充足的钙、蛋白质、抗氧化剂和维生素A、D。这些营养物质能让你镇定下来，并对抗身体中因压力而释放的自由基。想要一份减压早餐，你只需一碗全谷物麦片加一杯低脂牛奶。此外，睡前喝一杯温牛奶能让你安然入睡。如果你不喜欢牛奶，可以选择乳制品，例如酸奶和脱脂乳酸干酪。

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.

《美国化学学会》蛋白质组研究的临床试验发现，每天吃大约1.5盎司的黑巧克力可显著降低体内的压力荷尔蒙。黑巧克力含有镁，这种矿物质有助于对抗压力、抑郁、疲劳与应激性。感到有压力时，吃块黑巧克力能让你心情愉悦并降低压力水平。此外，你也可以喝一杯温热的巧克力牛奶或吃其他含有黑巧克力的甜品。

4. Salmon

4. 三文鱼

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.

三文鱼是一种冷水鱼，含有大量欧米伽-3脂肪酸以及有效的抗炎性。欧米伽-3脂肪酸有助于增加大脑内的血清素等化学物质，这类物质能有效地保持愉悦的心情并管理压力荷尔蒙，例如肾上腺素和皮质醇。此外，欧米伽-3脂肪酸还能帮助你的大脑高效运转。因此每周最好吃两三次三文鱼。除了三文鱼，你也可以吃金枪鱼、鲭鱼和沙丁鱼。或者你可以在咨询医生之后每天吃一些含欧米伽-3脂肪酸的营养品。

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.

牛油果含有丰富的蛋白质、矿物质与维生素E和维生素C，还有钾、纤维与健康的脂肪。这些营养物质有助于保持神经和大脑的健康，从而控制压力荷尔蒙。每天吃一颗牛油果可以有效降低血压与压力荷尔蒙。你也可以把牛油果加到你最喜欢的饮料或水果沙拉中。要想得到最佳效果，最好是吃新鲜的牛油果而不是包装好的加工品。