茶

Usually when we talk about stress eating, we're warning you against using food to squash unpleasant feelings.The foods we usually choose to stress eat lead to higher levels of feel-good brain chemical serotonin and, at least temporarily, make us think we're beating the blues. These seven healthy picks have natural stress-reducing powers of their own.
通常我們說(shuō)起壓力飲食，指的是化郁悶為食欲。壓力來(lái)襲時(shí)，我們往往選擇吃一些可以讓我們感覺(jué)良好的食物，這些食物中包含血清素，可以讓我們暫時(shí)戰(zhàn)勝糟糕心情。以下七種推薦食物本身就是天然的抗壓劑。

Tea
茶

Green tea contains an amino acid called theanine, which has been linked to reducing anxiety and promoting sleep. And a 2006 study found that black tea drinkers were both quicker to de-stress and less stressed in general than people given a tea substitute.
綠茶中含有一種氨基酸叫做茶氨酸，有助于舒緩緊張、促進(jìn)睡眠。2006年的一項(xiàng)調(diào)查發(fā)現(xiàn)，喝紅茶的人通常來(lái)說(shuō)能更快地排解壓力，感到的壓力也會(huì)少一些。

黑巧克力

Dark Chocolate
黑巧克力

There's some benefit to craving something chocolatey when times get tough. A 2009 study found that regular chocolate eaters had lower levels of the stress hormone cortisol in their blood. And dark chocolate contains antioxidants called flavonoids, known for their relaxing properties.
生活艱難時(shí)，吃點(diǎn)帶有巧克力的東西是很有好處的。2009年的一項(xiàng)研究發(fā)現(xiàn)，有吃巧克力習(xí)慣的人血液中所含的壓力激素皮質(zhì)醇較少。此外，黑巧克力中含有一種叫做類(lèi)黃酮的抗氧化劑物質(zhì)，對(duì)于放松舒壓很有幫助。

魚(yú)類(lèi)

Fatty Fish
魚(yú)類(lèi)

Salmon, tuna and other fish rich in omega 3s have been shown to ease a stressed mind. A team of researchers from Ohio State University examined a small group of medical students and their physical responses to anxiety and stress during the school year. Among those given omega 3 supplements, anxiety dropped by 20 percent, compared to the students given a placebo who remained anxious.
鮭魚(yú)、金槍魚(yú)和其他富含歐米茄-3的魚(yú)類(lèi)對(duì)于舒壓都有益處。一隊(duì)來(lái)自俄亥俄州立大學(xué)的研究者對(duì)一小部分醫(yī)學(xué)院學(xué)生在學(xué)校期間做了食物與壓力的相關(guān)測(cè)試。其中一組學(xué)生會(huì)食用含有歐米茄-3的食物，而另一組不會(huì)攝入歐米茄-3。結(jié)果是前者的焦慮水平下降了20%，而后者保持不變。

燕麥片

Oatmeal
燕麥片

Carbs naturally boost your mood by kick-starting serotonin production in the brain. Grains with more fiber take longer to digest, though, thereby releasing serotonin at a more slow-and-steady pace. That warm bowl of oatmeal for breakfast can help you stay serene all day.
碳水化合物可以通過(guò)激發(fā)大腦產(chǎn)生血清素而提振精神。谷物中含有的纖維越多，消化起來(lái)就越慢，從而使血清素在釋放中可以保持一個(gè)較緩慢而平穩(wěn)的速度。因此早晨吃一碗燕麥片當(dāng)早飯可以使你一整天都保持平靜。

綠葉菜

Leafy Greens
綠葉菜

Magnesium, a mineral crucial to your body running smoothly, helps muscles relax and also calms the nerves. It's found naturally in green veggies, particularly leafy ones, like Swiss chard and spinach.
鎂是一種對(duì)身體健康運(yùn)作很重要的礦物元素，它有助于放松肌肉，也可以舒緩神經(jīng)。蔬菜中含有鎂元素，特別是綠葉菜比如唐萵苣和菠菜。

柑橘類(lèi)水果

Citrus Fruits
柑橘類(lèi)水果

A 2002 German study found that a hefty dose of vitamin C helped people bounce back more easily from a stressful situation. Both blood pressure and cortisol levels decreased faster in people given a vitamin C supplement than the study participants given a placebo. So reach for an orange -- or one of these other foods high in vitamin C.
2002年德國(guó)的一項(xiàng)研究發(fā)現(xiàn)，大量維生素C的攝入可以幫助人們更容易從壓力狀態(tài)中恢復(fù)過(guò)來(lái)。在研究中，無(wú)論是血壓還是皮質(zhì)醇水平，攝入維生素C的受試者比不服用維C的人都要下降得更快。所以，吃個(gè)橘子或者其他富含維C的水果吧。

牛奶

Milk
牛奶

While it may not exactly put you to sleep, calcium has been linked to fewer mood swings, at least when it comes to PMS. This finding could translate to stressful or anxiety-inducing situations too. A glass of milk is a good place to start -- but there are also some more surprising places to get a dose of calcium, like soybeans and kale.
牛奶也許不能讓你馬上入眠，但是牛奶中含有的鈣質(zhì)卻與減少情緒波動(dòng)有關(guān)，至少對(duì)于經(jīng)前情緒煩躁來(lái)說(shuō)是有效的。這一發(fā)現(xiàn)也可適用于在壓力或焦慮等情況。從喝杯牛奶開(kāi)始補(bǔ)充鈣質(zhì)吧。當(dāng)然其它一些食品中也含有鈣質(zhì)，比如大豆和甘藍(lán)菜。