FoodsThatBoostMoodsWhole-GrainBread.Eatingafewsliceofplain,whole-grainbreadhelpstheaminoaidtryptohan’s(色氨酸)messagebeheard:relax,behappy.Turkey.Isrichinanaminoacidcalledtyrosine(酪氨酸),whichboostslevelsofthebrainchemicalsdopamine,andnorepinephrine,(多色胺,去甲上腺素),andinturnimprovesmotivationandreactiontime.Beef.Completeavoidanceofredmeatmaydomoreharmthangood.Peopleonlow-cholesteroldietsmayexperienceirondeficienciesthatmakethemfeeltiredandblue.Water.milddehydration(轻度脱水)isacommonbutoftenoverlookedcauseoffatigue.Bananas.magnesium(镁)deficiencyandstressarelinkedsocloselythatdoctorsanddietitiansadvicepeoplewholeadhecticlivestoaddmagnesium-richfoods,likebananastotheirdiets.OrangesandGrapefruits.ResearchershavefoundthatevenasmalldeficiencynvitaminC(akeyingredientforboostinglevelsofenergizingnorepinephrine)canleaveyoufeelingirritableandblue.BrazilNuts.thankstotherichsoilinwhichtheygrow,Brazilnutsareloadedwithselenium,atracemineralthatsomeresearchhaslinkedtoupbeatmoods.Chocolate.Someexpertsbelievethatlikemanysweetcarbohydrates,chocolatemayhaveasoothingeffect.Ifnothingelse,thesheerpleasureofeatingitmaybeallyouneedtoliftyourspirits.HotPeppers.Capsaicinthenaturalingredientthatgiveschiliestheirpow,stimulatesthemouth’snerveendings,causingaburningsensation.Inresponse,thebrainreleasesendorphins,naturalpainkillersthatmayproduceatemporaryhigh.Withouthealthlifeisnotlife,lifeislifeless.Timeyousnaksright.“Eatwhenyou’rehungry,notwhentheclocksaysit’smealhour,”saysAliciaMoag-stahlberg,aresearchdietitian.Fourtosixhoursafteryoueat,theliverdepletesit’sstoreofcarbohydrates,thefoodthatthebodyconvertstobloodsugar,explainsregistereddietitianEveilntribole,authorof《EatingontheRun》.Whenthathappens,youmayfeeltired.Aheadachemaysetin.Tokeepenergyhigh,saysTribole,nevergomorethanfivehourswithoutasnack.Eatanddrinkwisely.(吃喝有度)Importantinslowingtheagingprocessisadietofvarietyandmoderation.(多样化饮食,适量进食)“Ifyoueat50differentfoodsaweek,you’llbenourished,”notesMindwhatyoueat.Toooften,weeatwithoutnoticingorappreciatingthefood.WemaywatchTVwhileweeat.Ahealthyalternativeistodowhatwecalleating“mind-fully”payingcarefulattentiontowhatweeat.trythissimpleexercise:1,Holdonesectionofaripeorangeinyourhand.liftituptothelight.trytolookthroughit.2,Closeyoureyesandholditunderyournose.Takeafewmomentstosavoritsaroma.3,Runthesectionlightlyalongyourlips.Feelitstexture.4,Slowlynibbleoffatinypiece.Noticetheflavor.Feelthejuiceflowintoyourmouth.5,Veryslowlysavoringeachbite,eattherestoftheorangesection.
