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健康分享 : 10大食物 吃出快樂好心情
健康分享 : 10大食物 吃出快樂好心情
09/05/2014

健康分享 : 10大食物 吃出快樂好心情

ArticleEvent

國外健康網站Eypk 為大家整理出10個對改善心情有幫助的健康食物:
1. 莓果:莓果類如藍莓,擁有非常強的抗氧化能力,能幫助大腦功能正常運作,天然的抗氧化劑也可以預防各種潛在疾病與老化,幫助身體帶來正面能量。

2. 黑巧克力:研究指出,黑巧克力能預防阿茲海默症與老年癡呆症,且黑巧克力可以幫助大腦釋放腦內啡,提高血清素的水平。血清素是腦中主要的「幸福分子」與情緒調節有關。

3. 綠茶:綠茶的好處廣為人知,也是非常好的抗氧化劑,其中富含的胺基酸與兒茶素能有效改善情緒,減輕壓力與焦慮,對提升注意力、記憶力也相當有幫助,但記住別在裡面加太多糖。

4. 香蕉:1個小香蕉就可提供27毫克的鎂,有助於振奮情緒,去除焦慮憂鬱等不快樂的感受,對改善睡眠也相當有幫助。

5. 沙丁魚:許多研究揭示缺乏omega-3和omega-6的人更容易焦慮和抑鬱,且也會降低大腦健康的程度,增加失智、老化風險。而沙丁魚中富含兩者脂肪酸,對保持腦細胞活性與改善情緒相當有幫助。

6. 鱷梨:鱷梨(Avocados),又名牛油果,盛產於中美洲和墨西哥,台灣也有引進栽培,鱷梨擁有優質的植物性脂肪,能提供體內多巴胺的含量,當你感覺低落,不妨來杯鱷梨奶昔。

7. 白肉:雞肉、火雞肉等富含色胺酸,能提高血清素的水平,另外其中還有一種蛋白胺基酸稱作酪胺酸,有調節情緒、刺激神經系統的作用,對於容易疲勞的人來說,補充也有幫助。

8. 深綠多葉蔬菜:多吃深綠多葉蔬菜例如西洋菜、西蘭花、芥蘭等,有助於改善情緒低落、減少疲勞,而深綠蔬菜中的植物營養素,是非常好的抗氧化劑,另外,葉酸也可幫助神經和肌肉正常運作。

9. 雞蛋:雞蛋容易有飽足感,且蛋黃中的營養素對提升血清素水平也有幫助,但若膽固醇過高的朋友可能要小心不要吃太多。

10. 核桃:研究指出,核桃對預防失智有效,且其中具有多種不飽和與單一非飽和脂肪酸,能降低膽固醇含量。另外,核桃中的磷脂,對腦神經傳導有相當良好的保健作用,對於壞情緒也有緩解的效果!

Source:華人健康網

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