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

　　食用這些優(yōu)等食物來保持鎮(zhèn)靜

　　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.

　　這里有個好消息，在下次你備感壓力時要記得，吃也可以是一個保持冷靜的技巧。吃這10個優(yōu)等食品之一(或更多)能夠讓你快速緩解壓力。

　　1、ASPARAGUS

　　蘆筍

　　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.

　　抑郁癥與低水平的葉酸有關，而蘆筍這種蔬菜可以為人體補充改善這樣情緒的營養(yǎng)。一些建議：可以在美味的煎蛋卷中加入一些蘆筍尖。在食用肉、魚或家禽的時候點也吃一些蒸過或烤過的蘆筍葉。

　　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.

　　我們要想維持健康的神經(jīng)和腦細胞就需要B族維生素，而焦慮的感覺可能是源于B族維生素的缺乏。牛油果中富含緩解壓力的B族維生素。其他優(yōu)勢：它們的不飽和脂肪酸和鉀的含量也很高，這有助于降低血壓。

　　3、BLUEBERRIES

　　藍莓

　　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.

　　藍莓可能看上去很小，但富有大量的抗氧化劑和維生素C，這使得它們成為了壓力的克星。當我們感到有壓力的時候，我們的身體需要維生素C和抗氧化劑來幫助修復和保護細胞。雖然藍莓都是美味的(提示：可以將他們冷凍來制作一份冷漿果點心)，提高營養(yǎng)價值的最好的方法是搭配酸奶或高纖維谷物一起食用。

　　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.

　　睡前一杯熱牛奶是改善失眠和煩躁不安經(jīng)久不衰的方法。這是因為牛奶富含抗氧化劑，維生素B2和B12，以及蛋白質(zhì)和鈣。蛋白質(zhì)可以降低血壓有鎮(zhèn)靜作用，而牛奶中的鉀可以幫助減輕由于感覺緊張而引起的肌肉痙攣。

　　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.

　　吃杏仁可以一些緩解壓力，因為杏仁富含維生素B2和E。這些營養(yǎng)都在你感到壓力時，可以幫助增強你的免疫系統(tǒng)的。每天只要吃四分之一杯的杏仁就可以達到效果。從食物多樣性方面考慮，你可以在水果片或全麥餅干上涂一些杏仁醬。

　　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.

　　橙汁屬于早餐圣品是有原因的：維生素C是一種已知的能夠降低血壓和壓力激素皮質(zhì)醇的維生素。對于這樣一種富含維C的水果，只要簡單地吃一個完整的橙子或喝一杯新鮮壓榨、不添加糖的橙汁就足夠補充維C了。

　　7、SALMON

　　三文魚

　　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.

　　吃更多的魚可以使你感到輕松。富含ω-3脂肪酸的飲食有助于在你感到緊張時阻止皮質(zhì)醇和腎上腺素猛增。三文魚是ω-3脂肪酸的最好來源之一：每周至少三次，每次食用4盎司，要是堅持下來就能夠在壓力荷爾蒙激增時，很好地保護你的心臟。

　　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一樣吃菠菜。多葉的蔬菜可能不是你喜愛的食物，但菠菜有一個緩和的效果。菠菜富含鎂和礦物質(zhì)，這有助于調(diào)節(jié)皮質(zhì)醇水平，促進身體健康。僅僅一杯的菠菜就可以滿足你每天的百分之四十的營養(yǎng)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，或者放進湯里煮。

　　9、TURKEY

　　火雞

　　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.

　　在吃感恩節(jié)晚餐后，你產(chǎn)生的昏昏欲睡的感覺是由于火雞里的氨基酸色氨酸。色氨酸給大腦發(fā)出信號，于是大腦就釋放了感覺良好的化學血清素，從而促進鎮(zhèn)靜，甚至疲勞。

　　10、OATMEAL

　　燕麥

　　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).

　　燕麥是另一種有助于獲得引起鎮(zhèn)靜效果的激素-羥色胺的食物。建議食用厚切、老式需要烹飪的燕麥，而不是即時燕麥。這是為什么呢?因為粗燕麥有更高的纖維，所以需要更長的時間來消化(這意味著他們的鎮(zhèn)靜作用實際上會持續(xù)更長的時間)。