10种减压的健康食物(下)

6. Green Tea

6. 绿茶

Green tea is loaded with powerful antioxidants, including polyphenols, catechins, and flavonoids. These antioxidants contain a calming effect on your body and mind, which can help to give you a positive mood. In addition, it also has an amino acid named theanine that helps to promote relaxation and improve the attention and focus.

绿茶富含抗氧化剂，包括多酚、儿茶素与类黄酮。这些抗氧化剂对身心都有镇定作用，能够带给你积极的情绪。此外，绿茶还有名为茶氨酸的氨基酸，能够帮助人放松并提高注意力与专注度。

A study in an American journal indicated that people who consumed at least 5 cups of this tea a day have better mood and health compared to people who consumed less than 1 cup a day.

美国有研究表明，一天最少喝五杯绿茶的人比一天喝不到一杯茶的人心情更好而且身体更健康。

When you feel stress, enjoy one cup of green tea immediately. However, 5 cups a day cannot be suitable for some people. So, you can drink 2 to 3 cups of green tea per day.

当你感到有压力时，立即喝上一杯绿茶。但是，一天五杯茶未必适合所有人。所以，你可以每天喝两到三杯。

If you are not a fan of green tea, choose black tea. The positive effect of green tea will be best in people who don’t drink alcohol and smoke.

如果你不喜欢绿茶，也可以选择红茶。绿茶的功效对不喝酒不抽烟的人最显著。

7. Oranges

7. 橙子

The high content of vitamin C in oranges helps to boost up your immune system. In addition, it is also a natural antioxidant that can fight free radicals. Oranges also contain significant amounts of vitamin A and a lot of healthy minerals.

橙子富含维生素C，有助于提升人体免疫力。此外，维生素C也是一种天然的抗氧化剂，能够对抗自由基。橙子也含有丰富的维生素A和大量健康矿物质。

To reap the benefits of these nutrients in oranges, simply consume one glass of orange juice per day. You may also add oranges to your desserts and other baked goods. Apart from oranges, you may also consume other citrus fruits.

为了获得橙子中的这些营养物质，你只需每天喝一杯橙汁就好。也可以把橙子加到甜点和其他烘焙食物中。除了橙子，你还可以吃一些其他柑橘类水果。

8. Almonds

8. 杏仁

Almonds are high in magnesium, selenium, zinc, healthy oils, and vitamins B and E that offer stress-busting benefits. In addition, they are crunchy and thus help to diffuse tension.

杏仁富含镁、硒、锌、健康油脂与维生素B和E，都是有助于减压的成分。此外，杏仁吃起来嘎嘣作响，能帮助人分散紧张的情绪。

You may eat raw or roasted almonds as a healthy snack. Or, you may also add almonds to desserts and baked goods. Apart from almonds, you may eat pistachios and walnuts to reduce the stress hormones, lower blood pressure, and boost up your energy level.

你可以把生杏仁或者烤过的杏仁当作一种健康零食。或者把杏仁加到甜点和烘焙食品中。除了杏仁，你还可以吃开心果和核桃来减少压力荷尔蒙，降低血压，提高你的能量水平。

9. Spinach

9. 菠菜

Spinach that belongs to the dark green vegetables is rich in vitamins A, B, and C. Spinach also has a good amount of essential minerals such as calcium, magnesium, phosphorus, and potassium that help to reduce stress hormones in your body and stabilize your mood.

菠菜属于深绿色蔬菜，含有丰富的维生素A、B、C。菠菜也含有大量重要的矿物质，如钙、镁、磷和钾，有助于减少人体内的压力荷尔蒙并稳定情绪。

A cup of spinach per day can give your body the relaxing, calming effects. Or, you may also add spinach to your omelet, sandwich, salad, or wrap.

每天一份菠菜能让你的身体放松并镇静下来。或者，你可以将菠菜加到煎鸡蛋、三明治、沙拉或饭团里。

10. Brown Rice

10. 糙米

Brown rice is comprised of B vitamins, which are very important for maintaining tissues, cells, and organs. They act as a natural mood stabilizer and also aid in biochemical reactions linked to brain functioning, immunity, healthy red blood cells, and cardiac functioning. When your body gets enough amounts of B vitamins, it is better for you to fight stress and other mood disorders. If you feel moody or irritable in the next time, consume brown rice products to help you feel better.

糙米含有B族维生素，是维持组织、细胞与器官的重要物质。B族维生素是稳定情绪的天然物质，对大脑机能、免疫力、健康红细胞和心脏功能相关的生物化学反应也有帮助。当身体摄入足量的B族维生素，才能更好地对抗压力与其他情绪失调的问题。下次感到郁郁寡欢或者烦躁不安的时候，不妨吃一些糙米食品，对你会有所帮助。

To sum up, the stress-busting foods are loaded with nutrients that may regulate stress hormones and aid you in having a life free of stress.

总之，减压食物都富含营养，它们能控制压力荷尔蒙，帮助你摆脱压力，轻松生活。