EAT TO BEAT STRESS: 10 FOODS THAT REDUCE ANXIETY

　　用吃来缓解压力：10种可以减压的食物

　　Eat your way calm by putting these superfoods on your plate.

　　食用这些优等食物来保持镇静

　　Here's some good news to keep in mind the next time you're stressed out: Eating may be a stay-calm trick. Feed your face with one (or more) of these 10 superfoods to feel at ease fast.

　　这里有个好消息，在下次你备感压力时要记得，吃也可以是一个保持冷静的技巧。吃这10个优等食品之一(或更多)能够让你快速缓解压力。

　　1、ASPARAGUS

　　芦笋

　　Depression has been linked to low levels of folic acid, and one vegetable that boosts this mood-enhancing nutrient is asparagus. Some ideas: Sauté some asparagus tips for a tasty omelet. Go with steamed or grilled spears as a side vegetable for meat, fish or poultry.

　　抑郁症与低水平的叶酸有关，而芦笋这种蔬菜可以为人体补充改善这样情绪的营养。一些建议：可以在美味的煎蛋卷中加入一些芦笋尖。在食用肉、鱼或家禽的时候点也吃一些蒸过或烤过的芦笋叶。

　　2、AVOCADOS

　　牛油果

　　We need B vitamins for healthy nerves and brain cells, and feelings of anxiety may be rooted in a B vitamin deficiency. Avocados are rich in stress-relieving B vitamins. Bonus: They're also high in monounsaturated fat and potassium, which help lower blood pressure.

　　我们要想维持健康的神经和脑细胞就需要B族维生素，而焦虑的感觉可能是源于B族维生素的缺乏。牛油果中富含缓解压力的B族维生素。其他优势：它们的不饱和脂肪酸和钾的含量也很高，这有助于降低血压。

　　3、BLUEBERRIES

　　蓝莓

　　Blueberries may seem small, but just a handful pack a powerful punch of antioxidants and vitamin C, making them mighty stress-busters. When we’re stressed, our bodies need vitamin C and antioxidantsto help repair and protect cells. While blueberries are tasty all by themselves (tip: freeze them for a cold berry snack), there’s no better way to boost the nutrition in a serving of yogurt or high-fiber cereal.

　　蓝莓可能看上去很小，但富有大量的抗氧化剂和维生素C，这使得它们成为了压力的克星。当我们感到有压力的时候，我们的身体需要维生素C和抗氧化剂来帮助修复和保护细胞。虽然蓝莓都是美味的(提示：可以将他们冷冻来制作一份冷浆果点心)，提高营养价值的最好的方法是搭配酸奶或高纤维谷物一起食用。

　　4、MILK

　　牛奶

　　A glass of warm milk before bed is a time-tested remedy for insomnia and fidgetiness. That’s because milk is high in antioxidants, vitamins B2 and B12, as well as protein and calcium. The protein lactium has a calming effect by lowering blood pressure, while the potassium in milk can help relieve muscle spasms triggered by feeling tense.

　　睡前一杯热牛奶是改善失眠和烦躁不安经久不衰的方法。这是因为牛奶富含抗氧化剂，维生素B2和B12，以及蛋白质和钙。蛋白质可以降低血压有镇静作用，而牛奶中的钾可以帮助减轻由于感觉紧张而引起的肌肉痉挛。

　　5、ALMONDS

　　杏仁

　　Get some stress-relief munching on almonds, which are rich in vitamins B2 and E. Both of thesenutrients help bolster the immune system during times of stress. Just a quarter cup of almonds each day does the trick. For variety, spread some almond butter on fruit slices or whole wheat crackers.

　　吃杏仁可以一些缓解压力，因为杏仁富含维生素B2和E。这些营养都在你感到压力时，可以帮助增强你的免疫系统的。每天只要吃四分之一杯的杏仁就可以达到效果。从食物多样性方面考虑，你可以在水果片或全麦饼干上涂一些杏仁酱。

　　6、ORANGES

　　橙子

　　There's a reason orange juice is said to be part of the breakfast of champions: Vitamin C is another vitamin known to lower blood pressure and the stress hormone cortisol. For a quick burst of vitamin C, simply eat a whole orange or drink a glass of freshly squeezed orange juice without added sugar.

　　橙汁属于早餐圣品是有原因的：维生素C是一种已知的能够降低血压和压力激素皮质醇的维生素。对于这样一种富含维C的水果，只要简单地吃一个完整的橙子或喝一杯新鲜压榨、不添加糖的橙汁就足够补充维C了。

　　7、SALMON

　　三文鱼

　　Put more fish on your dish to help you feel at ease. A diet rich in omega-3 fatty acids helps keep cortisol and adrenaline from spiking when you're feeling tense. Salmon is one of the very best sources of omega-3s: Consuming 4 ounces at least three times a week goes a long way towards protecting your heart when those stress hormones are surging.

　　吃更多的鱼可以使你感到轻松。富含ω-3脂肪酸的饮食有助于在你感到紧张时阻止皮质醇和肾上腺素猛增。三文鱼是ω-3脂肪酸的最好来源之一：每周至少三次，每次食用4盎司，要是坚持下来就能够在压力荷尔蒙激增时，很好地保护你的心脏。

　　8、SPINACH

　　菠菜

　　Make like Popeye and fill up on spinach. Leafy greens may not be your idea of comfort food, but spinach can have a comforting effect. Spinach is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of wellbeing. A mere cup of spinach fills 40 percent of your daily quota, so slip some in with your morning eggs, swap for lettuce in your sandwich, have a salad, steam it as a side dish,or drop a handful of leaves into your soup.

　　像大力水手Popeye一样吃菠菜。多叶的蔬菜可能不是你喜爱的食物，但菠菜有一个缓和的效果。菠菜富含镁和矿物质，这有助于调节皮质醇水平，促进身体健康。仅仅一杯的菠菜就可以满足你每天的百分之四十的营养需求，所以在你的早餐中加入一些，在三明治里代替生菜，做一份沙拉，把它蒸成一道小菜，或者放进汤里煮。

　　9、TURKEY

　　火鸡

　　That sleepy feeling you get after eating Thanksgiving dinner is due to the amino acid tryptophan found in turkey. Tryptophan signals the brain to release the feel-good chemical serotonin, which promotes calmness and even tiredness.

　　在吃感恩节晚餐后，你产生的昏昏欲睡的感觉是由于火鸡里的氨基酸色氨酸。色氨酸给大脑发出信号，于是大脑就释放了感觉良好的化学血清素，从而促进镇静，甚至疲劳。

　　10、OATMEAL

　　燕麦

　　Oatmeal is another food that helps get the calm-inducing hormone serotonin flowing. Go with thick-cut, old fashioned oats that require cooking instead of instant oatmeal. Why? Coarse oats are higher in fiber and so they take longer to digest (meaning their calming effect actually lasts longer).

　　燕麦是另一种有助于获得引起镇静效果的激素-羟色胺的食物。建议食用厚切、老式需要烹饪的燕麦，而不是即时燕麦。这是为什么呢?因为粗燕麦有更高的纤维，所以需要更长的时间来消化(这意味着他们的镇静作用实际上会持续更长的时间)。

（编辑：何莹莹）