減壓五寶 5 HEALTHY FOODS TO LOWER STRESS LEVELS FAST

foodlowerstress
生活迫人,工作壓力大是很多都市人的生活寫照。其實只要懂得選擇,改變日常飲食習慣都能幫助減壓。
Most of us would agree that life is a busy endeavor, which can lead to lots of stress. And the busier we get, the more stress we have to deal with. Fortunately, there is a medicine-free way in which you can reduce a significant portion of that stress.

1. 果仁 Nuts
果仁含有維生素E,能增強免疫力,減少患病機會。身體健康,然後活得更輕鬆自在。Nuts are loaded with vitamin E, which boosts immunity. A healthy immune system means you’re less likely to fall victim to that cold that’s making its way around the office, and a healthier you means a less stressed you, too.
2.油性魚 Oily Fish
油性魚如三文魚富含奧米加-3脂肪酸,是理想的「減壓」晚餐選擇。 研究指出奧米加-3能提昇情緒和腦部活動功能,在處理焦慮和抑鬱上有顯著幫助。Fish like salmon, which is rich in omega-3 fatty acids, is the perfect dinner de-stress option. Omega-3’s have been shown to boost mood and brain function, and can aid significantly in dealing with anxiety and depression.

3. 巧克力 Chocolate
巧克力中的β-內啡肽,又被稱為大腦中的「快樂化學物質」,有助於提高血清素水平,在處理壓力中起了關鍵作用。有研究指出,每天吃用40克黑巧克力可以幫助我們應對壓力。This sweet treat helps to boost serotonin levels, which plays a key role in dealing with stress.Research has shown that 40g of dark chocolate a day can help us cope with stress by releasing ‘happy chemicals’ known as beta endorphins in the brain.

4. 深色綠葉蔬菜 Dark Leafy Greens
深色綠葉蔬菜如菠菜和羽衣甘藍都含有豐富的鎂,能幫助放鬆肌肉纖維。
Spinach and other dark leafy greens like Swiss chard and kale are loaded with magnesium, which has been credited as a major stress fighter, helping to relax muscle fibers and put you at ease.

5. 含有大量維生素C的蔬果 Food that rich in Vitamin C
壓力背後的皮質醇會導致腦細胞受損,多吃橙、西蘭花、紅椒、青椒和草莓等含有大量維生素C的食物,可以提高您的免疫系統,以對付皮質醇。
Oranges, along with Brussels sprouts, broccoli, red and green peppers and strawberries contain lots of vitamin C, which boosts your immune system and fights brain-cell damage resulting from constant exposure to cortisol.

資源來源 read more: Hungry for Change 

illustrated by: tiffany@go.asia

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