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There is more to quelling stress than yoga and meditation.
消除壓力不只是瑜珈和冥想可以辦到。
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[Eat this for less stress] In fact, eating the right foods can help keep you calm, too.
[吃這個來舒緩壓力] 事實上,吃對食物也可以鎮定情緒。
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Here are three of our favorite soothing foods.
以下是三種我們最喜歡的情緒舒緩食物。
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First up, chocolate.
首先是巧克力。
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Research found that eating a small square of dark chocolate daily can help keep you calm.
研究發現每天吃一小塊黑巧克力可以安定情緒。
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It seems as though the flavonoids in this sweet treat work to lower stress hormones, and this is especially true for folks with high anxiety.
這種甜食中的類黃酮可以降低壓力賀爾蒙,尤其是對焦慮程度高的族群。
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Don't go overboard, though.
但別過量了。
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In the study, just 1.4 ounces of chocolate was enough to do the trick.
研究顯示,只需要 1.4 盎司的巧克力就足以達到鎮定的效果。
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Second, try oatmeal.
第二,試試看燕麥片吧!
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Oatmeal is a whole grain.
燕麥是一種全穀物。
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Healthy carbs like this spur the release of the brain chemical, serotonin, which has a mood-boosting effect.
像這樣的健康碳水化合物會刺激大腦釋放有助於提高情緒的血清素。
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Add oatmeal and other whole grains like quinoa and brown rice to your diet to help reduce stress.
在你的飲食中加入燕麥和其他像是藜麥和糙米的全穀物,可以幫忙舒緩壓力。
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Finally, sweet red peppers are full of vitamin C, which may help clear the stress hormone cortisol from the blood.
最後,紅甜椒富有維他命 C,可以幫忙清除血液中的壓力激素皮質醇。
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In one study, people who consumed high doses of vitamin C before tackling stress-inducing activities had lower blood pressure, and recovered faster from the cortisol surge.
在一項研究中,那些在壓力誘導活動前攝取大量維他命 C 的人,血壓較低且能較快從皮質醇激增中恢復。
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Of course, stress can sometimes cause us to overeat.
當然,壓力有時會導致我們吃太多。
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[portion control] So reach for all foods, including these, in moderation.
[控制份量] 因此,食用包含上述這些食物時要適量攝取。