7種使你擁有好心情的食物
There's something about comfort food that makes a bad day feel all better. But before you load up on the snacks that brings the calories along with the feel-goods, check out what should you be eating instead the next time you are hit with a case of the blues. That's what we call guilt-free snacking.
有一些安慰食物可以讓你在糟糕的一天恢復好心情。但是當你吃太多這類帶給你熱量和好的感覺的零食之前，檢查你應該吃什麼，來代替下次心情不好要吃的東西。這就是我們所說的零負擔零食。
Skim milk
脫脂牛奶
Rich in tryptophan, milk products help our brain synthesise serotonin, a natural chemical that induces calm and happiness. It also contains a good amount of antioxidants, vitamin D and vitamin B12 that fight stress and aids in anti-aging.
富含氨基酸的牛奶製品幫助我們的大腦合成血清素——一種促進平靜和快樂的天然化學物。它還富含抗氧化劑，維生素D和維生素B12這些對抗壓力和幫助抗衰老的物質。
Blueberries
藍莓
These little blue fruits are abundant in vitamin C and antioxidants, both of which are known stress-busters. They are also rich in fibre which aids in digestion.
這些小小的藍色水果富含維生素D和抗氧化劑，這兩種物質都被稱爲減壓物質。它們還富含幫助消化的纖維。
Beans
豆類
Beans, in particular soy beans, are rich in soluble fibre, folic acid and omega-3 fats, all known to help in mood improvement. They are also excellent sources of iron calcium.
豆類，尤其是黃豆，富含可溶纖維，葉酸，Ω-3脂肪酸，我們都知道這些對改善心情有幫助。它們還是鐵和鈣的極好來源。
Bananas
香蕉
Like milk, banana contain tryptophan which are then converted into 'happy chemical' serotonin. It also contains carbohydrates which help boost energy and its high potassium content prevent cramps.
跟牛奶一樣，香蕉含有氨基酸，轉變成“快樂化學物”血清素。它還含有糖類，可以幫助提升精神，而富含的鉀也可以預防抽筋。
Chocolate
巧克力
There's a reason why chocolate is one of the most popular feel-good foods around: the sugar helps boost levels of endorphins, your body's natural pain and stress fighters, hence reliving symptoms of stress that could impede your good mood. Remember to keep the chocolate intake to healthy doses, of course.
可以解釋爲什麼巧克力是一種最受歡迎的感覺良好的食品：糖分幫助提高內啡肽的水平，內啡肽是身體疼痛和壓力的天然對抗者，因此壓力症狀的再生會阻礙你的好心情。當然，要記住攝入健康劑量的巧克力。
Oily fish like salmon, mackerel and sardines
像鮭魚，馬鮫魚和沙丁魚的魚油
Oily fishes such as salmon and mackerel are rich in omega-3 fatty acids which are known to improve moods. They are also packed with vitamin B6 and B12 which help in the production of serotonin. If you don't quite fancy fish, omega-3 supplements can be used as a substitute.
像鮭魚和馬鮫魚的魚油富含Ω-3脂肪酸，我們都知道可以改善心情。它們也富含維生素B6和B12，幫助合成血清素。如果你很不喜歡魚，Ω-3脂肪酸的營養補充品也可以用來代替。
Nuts
堅果
Jam packed with nutrients, namely protein, minerals (especially selenium which acts as an antioxidant), and omega-3 fats, nuts not only help to improve your mood, but also make up a big part of your daily nutrient intake. They also contain vitamin E, an anti-stess antioxidant.
果醬富含營養，如蛋白質，礦物質和Ω-3脂肪酸，堅果類食品不僅幫助促進你的心情，還佔據你每天營養攝入量的一大部分。它們也含有維生素E，一種對抗壓力的抗氧化劑。
