能让你有好心情的食物

【视频欣赏】

【背景介绍】

科学家发现，人的喜怒哀乐与饮食有着密切的关系，有的食品能够使人快乐、安宁，有的食品则使人悲伤、忧愁、焦虑、愤怒，甚至是恐惧和狂燥。原理很简单，就是人体中一种称为血清素的物质有助于镇定情绪、解除焦虑，而这6种食物正是能促进血清素的分泌从而给人带来快乐的情绪。

【Transcript】

A cupcake may briefly lift your spirits, but these dietary changes can keep you happier in the long run.

You Will Need

Walnuts
Fatty fish
Foods rich in folic acid
Chicken and turkey
Complex carbs
Sesame seeds
Wild fish (optional)

Step 1: Munch on walnuts（多吃胡桃）
Munch on a handful of walnuts. They’re a rich source of vitamin B6, which the body needs to produce serotonin, a brain chemical involved in staving off depression. Sunflower seeds and wheat germ are also good sources of B6.

Step 2: Fill up on fish（一周至少吃两次鱼）
Eat at least two servings of fish per week. The omega-3 fatty acids in seafood increase serotonin levels, and some research indicates that people who eat fish less than once a week have about a 30 percent higher incidence of depression.

Wild fish has higher concentrations of omega-3s than farmed fish.

Step 3: Increase your intake of folic acid（多吃含叶酸的蔬菜和食物）
Eat foods that contain folic acid, also called folate — spinach, lentils, asparagus, and peas. Researchers have found a possible link between depression and low levels of this B vitamin.

Step 4: Have the fowl（多吃家禽，包括鸡肉，火鸡肉等）
Enjoy chicken and turkey; both have tryptophan, an amino acid that is essential to the production of serotonin. Researchers have found that people who are deprived of tryptophan fall into a depression.

Step 5: Pass the pasta（失望的时候，你也可以尝试吃面食）
When you’re feeling stressed, eat complex carbohydrates like whole-grain breads and pasta. Carbs enable tryptophan to enter the brain.

Step 6: Sprinkle sesame seeds on salads（在沙拉酱上涂上芝麻）
Eat tahini or snack on sesame seeds. They’re rich in the amino acid threonine, a deficiency of which has been linked to depression.

According to research, people who eat a Mediterranean-style diet — high in fruits, vegetables, and fish — are less likely to get depressed than those who eat mostly processed and fatty foods.