吃货更有好心情：10大食物让你越吃越开心

The saying “you are what you eat” may have some merit when it comes to your mood. Many people fail to realize that a majority of the chemicals that regulate our moods actually come from the nutrients in the food we eat.
有句话怎么说来着，“吃什么可以决定心情“，要想改善心情，食物可以帮大忙。很多人都没有意识到我们食物中富含很多营养化学物质，这些都对提升心情有好处哦。

If your mood is not want you'd like it to be, stock up on foods that will give you a much-needed boost.
如果心情不是很好，那就吃点会让你开心的食物来个好心情大爆发吧！

Cold Water Fish
冷水性鱼类

A deficit in omega-3 fatty acids can reduce the efficiency or movement of neurotransmitters such as serotonin, which can throw your mood off balance.
缺乏ω-3脂肪酸会降低诸如神经递质5-羟色胺的分泌，这将会使情绪失衡。

Cold water fish like salmon, tuna or sardines can put you back on track and offer an easy snacking source to boost your mood and satisfy your appetite.
像大马哈鱼、金枪鱼以及沙丁鱼这类的冷水性鱼类可以让你回到正轨，可当零食来吃，既能改善心情，还能大饱口福哦。

Nuts
坚果

Nuts are another great source of omega-3 fatty acids. This option works especially well for vegetarians.
坚果也是富含ω- 3脂肪酸的食物之一。这可是素食主义者的最好选择哦。

Spruce up oatmeal with a variety of walnuts, pecans and almonds or experience the mood-boosting benefits of nuts with a peanut butter snack bar when you’re in a rush and a little flustered.
在燕麦里加点核桃、胡桃和杏仁，或是在忙碌疲惫时去花生酱小吃店享受一下坚果带来的好心情吧。

Spinach
菠菜

Adding folic acid to your diet can increase the serotonin levels in your brain and calm your mood at the same time. Cooked spinach is a good source of folic acid.
在饮食中添加点叶酸可以提高大脑中血清素水平，同时能放松心情，而煮熟的菠菜里富含叶酸。

When your mood is low, fix yourself a salad of spinach, lima beans and chopped root vegetables to boost your spirits and your folate intake.
情绪低落时，不如吃个菠菜、青豆和切碎的蔬菜根沙拉吧，这样可以改善心情，同时保证叶酸摄入哦。

Whole Grains
全谷类

Get a daily dose of selenium by incorporating more whole grains into your diet. A lack of selenium can make you anxious, irritable, hostile and depressed.
饮食里加点粗粮能补充每日所需的硒，缺硒会让你焦虑易怒，敌对且压抑。

Opt for whole-grain breads and cereals to start your day off on the right foot and in the best state of mind.
选择全谷类面包或谷类能保证你每天心情舒畅哦。

High-Protein Foods
高蛋白食物

Fill your daily diet with high-protein foods such as oats, bananas, dried dates and low-fat dairy products to jump start your new attitude. These snacking sources provide the best sources for tryptophan.
每日餐饮中加入燕麦、香蕉、干枣等高蛋白低脂肪食物能让你心情大好，这些小吃可都富含色氨酸哦。

Tryptophan plays an important role in regulating mood, and decreasing tryptophan can lead to increased aggression. It is not produced by our body naturally, so it’s critical that we get it from our diet.”
色氨酸在调节情绪上起着至关重要的作用，缺乏色氨酸会导致负面情绪增加。由于我们人体无法自然分泌出色氨酸，所以不妨在饮食里有意识的摄入一点吧。