坚果也是富含ω- 3脂肪酸的食物之一。这可是素食主义者的最好选择哦。
Spruce up oatmeal with a variety of walnuts, pecans and almonds or experience the mood-boosting benefits of nuts with a peanut butter snack bar when you’re in a rush and a little flustered.
在燕麦里加点核桃、胡桃和杏仁,或是在忙碌疲惫时去花生酱小吃店享受一下坚果带来的好心情吧。
Spinach
菠菜
Adding folic acid to your diet can increase the serotonin levels in your brain and calm your mood at the same time. Cooked spinach is a good source of folic acid.
在饮食中添加点叶酸可以提高大脑中血清素水平,同时能放松心情,而煮熟的菠菜里富含叶酸。
When your mood is low, fix yourself a salad of spinach, lima beans and chopped root vegetables to boost your spirits and your folate intake.
情绪低落时,不如吃个菠菜、青豆和切碎的蔬菜根沙拉吧,这样可以改善心情,同时保证叶酸摄入哦。
Whole Grains
全谷类
Get a daily dose of selenium by incorporating more whole grains into your diet. A lack of selenium can make you anxious, irritable, hostile and depressed.
饮食里加点粗粮能补充每日所需的硒,缺硒会让你焦虑易怒,敌对且压抑。
Opt for whole-grain breads and cereals to start your day off on the right foot and in the best state of mind.
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