吃什么食物减压最好?

Chill out by adding these four foods to your daily diet.

把下面的这四种食物加到日常饮食中去吧，让自己放松一下。

1. Fish

To keep stress in check, add omega-3 fatty acids to your diet. These essential fats may help moderate stress hormones and protect against depression. You could pop a fish oil supplement, but the most delicious way to get them is through food. For a steady supply of feel-good omega-3s, aim to eat three ounces of fatty fish at least twice a week or a handful of walnuts every day.

1.鱼

要想控制压力，可以在饮食中加入ω-3脂肪酸。这些人体必需的脂肪可以调节压力荷尔蒙并能抗抑郁。你可以通过服用鱼油补品来摄取这些脂肪酸，但最美味的方式是通过食物吸收。要想稳定摄取能让心情变好的ω-3， 一次要吃下3盎司的鱼肉，一周至少吃两次，或每天吃一把核桃。

2. Dark Chocolate

Research points to stress-relieving properties of dark chocolate that go beyond the taste buds. In a large German study, those who ate the most dark chocolate over ten years had lower blood pressure than those who ate the least. Another study showed a reduction in a stress hormone in people who ate dark chocolate often. Alas, dark chocolate still has “not-so-good-for-you fat, sugar, and calories,” registered dietitian Kathleen M. Zelman reminds us, so stick to a few small squares a day.

2.黑巧克力

研究表明黑巧克力不仅味道美，缓解压力的能力更胜一筹。 在德国进行的一项规模较大的研究中，十年内吃巧克力最多的人比最少的血压要低。还有一项研究表明，经常吃黑巧克力的人体内的压力荷尔蒙会减少。 注册营养家凯瑟琳·利尔曼提醒我们，黑巧克力 “对人的脂肪、糖分和热量来说都不是很好”，所以每天坚持吃几小块就行。

3. Black Tea

Research from London suggests that drinking black tea may help you recover from nerve-racking events more quickly. Study participants who drank four cups of black tea every day for six weeks had lower levels of the stress hormone cortisol and reported feeling more relaxed after stressful tasks than those who didn’t drink the tea. Other studies have touted black tea’s mood-boosting effects and suggested it can help increase alertness throughout the day.

3.红茶

来自伦敦的研究表明喝红茶能让人从精神紧张的活动中更快地回过神来。在实验中，每天喝四杯红茶连续喝六周的人，他们的压力荷尔蒙皮质醇比较低，在完成压力大的任务后也比不喝茶的人更容易放松。还有一些研究吹捧红茶改善情绪的效果，暗示喝红茶可以让人清醒一整天。

4. Avocados

The flesh of these delicious green fruits is loaded with two powerful stress fighters: potassium and monounsaturated fatty acids. Both nutrients can lower blood pressure, and monounsaturated fatty acids (MUFAs) may play a part in helping ward off depression. In a large 11-year study, the more MUFAs Spanish participants ate, the less likely they were to be depressed. Researchers think the fats may improve how the brain absorbs the mood-boosting neurotransmitter serotonin. Sources: WebMd, More, Redbook

4. 鳄梨

这些美味的绿色水果，果肉里富含两种强大的抗压斗士 ：钾和不饱和脂肪酸。这两种营养成分都可以降低血压。不饱和脂肪酸可能有助于抗抑郁。在一项持续了11年的大型研究中，参加实验的西班牙人吃的不饱和脂肪酸越多，他们抑郁的可能性就越低。研究人员认为这些脂肪可能有助于大脑吸收能改善情绪的神经递质血清素。