7种使你拥有好心情的食物

There's something about comfort food that makes a bad day feel all better. But before you load up on the snacks that brings the calories along with the feel-goods, check out what should you be eating instead the next time you are hit with a case of the blues. That's what we call guilt-free snacking.

有一些安慰食物可以让你在糟糕的一天恢复好心情。但是当你吃太多这类带给你热量和好的感觉的零食之前，检查你应该吃什么，来代替下次心情不好要吃的东西。这就是我们所说的零负担零食。

Skim milk

脱脂牛奶

Rich in tryptophan, milk products help our brain synthesise serotonin, a natural chemical that induces calm and happiness. It also contains a good amount of antioxidants, vitamin D and vitamin B12 that fight stress and aids in anti-aging.

富含氨基酸的牛奶制品帮助我们的大脑合成血清素——一种促进平静和快乐的天然化学物。它还富含抗氧化剂，维生素D和维生素B12这些对抗压力和帮助抗衰老的物质。

Blueberries

蓝莓

These little blue fruits are abundant in vitamin C and antioxidants, both of which are known stress-busters. They are also rich in fibre which aids in digestion.

这些小小的蓝色水果富含维生素D和抗氧化剂，这两种物质都被称为减压物质。它们还富含帮助消化的纤维。

Beans

豆类

Beans, in particular soy beans, are rich in soluble fibre, folic acid and omega-3 fats, all known to help in mood improvement. They are also excellent sources of iron calcium.

豆类，尤其是黄豆，富含可溶纤维，叶酸，Ω-3脂肪酸，我们都知道这些对改善心情有帮助。它们还是铁和钙的极好来源。

Bananas

香蕉

Like milk, banana contain tryptophan which are then converted into 'happy chemical' serotonin. It also contains carbohydrates which help boost energy and its high potassium content prevent cramps.

跟牛奶一样，香蕉含有氨基酸，转变成“快乐化学物”血清素。它还含有糖类，可以帮助提升精神，而富含的钾也可以预防抽筋。

Chocolate

巧克力

There's a reason why chocolate is one of the most popular feel-good foods around: the sugar helps boost levels of endorphins, your body's natural pain and stress fighters, hence reliving symptoms of stress that could impede your good mood. Remember to keep the chocolate intake to healthy doses, of course.

可以解释为什么巧克力是一种最受欢迎的感觉良好的食品：糖分帮助提高内啡肽的水平，内啡肽是身体疼痛和压力的天然对抗者，因此压力症状的再生会阻碍你的好心情。当然，要记住摄入健康剂量的巧克力。

Oily fish like salmon, mackerel and sardines

像鲑鱼，马鲛鱼和沙丁鱼的鱼油

Oily fishes such as salmon and mackerel are rich in omega-3 fatty acids which are known to improve moods. They are also packed with vitamin B6 and B12 which help in the production of serotonin. If you don't quite fancy fish, omega-3 supplements can be used as a substitute.

像鲑鱼和马鲛鱼的鱼油富含Ω-3脂肪酸，我们都知道可以改善心情。它们也富含维生素B6和B12，帮助合成血清素。如果你很不喜欢鱼，Ω-3脂肪酸的营养补充品也可以用来代替。

Nuts

坚果

Jam packed with nutrients, namely protein, minerals (especially selenium which acts as an antioxidant), and omega-3 fats, nuts not only help to improve your mood, but also make up a big part of your daily nutrient intake. They also contain vitamin E, an anti-stess antioxidant.

果酱富含营养，如蛋白质，矿物质和Ω-3脂肪酸，坚果类食品不仅帮助促进你的心情，还占据你每天营养摄入量的一大部分。它们也含有维生素E，一种对抗压力的抗氧化剂。