吃对食物帮助减压改善情绪

压力大成了几乎所有白领的通病，一旦感受到压力，就开始选择吃东西。但是用食欲去缓解压力并不是好方法，你知道吗？吃对食物才会有助减压。

当我们选择通过大吃一顿的方法来减压时，很容易就会想到诸如三明治、酥饼、蛋糕等可口的零食，但这些食物的高热量却也很容易使人发胖。营养学家表示，其实我们完全可以选择一种既能减压又健康美味的零食，这些食物不仅可以给人带来愉悦的心情，也能帮助我们塑造轻盈的体态。

以下便是8种推荐选择的减压食品：

1、浆果。

浆果含有丰富的维生素C，可以有效帮我们舒缓压力、放松神经。

2、三文鱼。

三文鱼含有丰富的ω-3脂肪酸，可以增强免疫系统，缓解精神压力。

3、柑橘。

柑橘类水果含有较丰富的矿物质和维生素，可以使人精神愉悦，调节紧张情绪。

4、鳄梨。

下次当你对高脂、奶油食物垂涎三尺时，拒绝冰淇淋，取而代之自制的鳄梨沙拉酱。它醇厚的口感能满足你的需求，降低狂躁的情绪。另外，单不饱和脂肪、钾能够降低血压。根据某研究所的报告，降低高血压的最佳方法之一是摄入足够的钾。半个鳄梨可提供487毫克的钾，高于一个中等大小的香蕉。自己动手做鳄梨沙拉酱，把一个中等大小的鳄梨搅拌成泥状，加入2汤匙柠檬汁、少许辣椒粉即可。

5、杏仁。

杏仁可保护心血管系统，增强免疫力，并给人带来愉悦心情。

6、脱脂牛奶

科学家证实，治疗失眠和焦虑症的传统热牛奶疗法是有效的。

专家介绍，钙能够减少肌肉痉挛，舒缓压力。喝一杯牛奶（最好是脱脂或1%脂肪的牛奶）还能减轻经前综合症，例如情绪多变、焦虑、易怒某项研究表明，与每周最多喝一杯牛奶的女性相比，每天喝四杯以上低脂或脱脂牛奶的女性患经前综合症的几率降低了46%。

7、麦片。

专家介绍，身体吸收碳水化合物的速度越慢，血清胺的水平越稳定，越不可能出现情绪突然崩溃的情况。口感粘稠、营养丰富的麦片富含纤维，可减慢胃的吸收速度。

专家还建议在麦片中加入果酱，以加快大脑产生血清胺的速度。

当你要面对高压的一天时，应避免精加工的食物，这样的食物消化速度更快，最好选择老式麦片。

如果早餐时间紧，可选择速溶麦片，扔掉可可松饼。

8、菠菜。

镁有平复情绪的作用。当你在公司聚会上开始新一轮的聊天时，这种矿物质有助于降低压力，使你保持相对放松的状态。缺镁可导致偏头痛，易疲乏。一碗菠菜就能提供每日镁摄入量的40%。下次做三明治和沙拉时，试试用菠菜取代卷心菜。

为什么吃喜欢的东西可助改善情绪？

满足口腹之欲确实可以让身心感到愉悦，但是究竟吃什么会让人感到快乐或舒缓压力，相信是许多人都很想知道的。有人说吃巧克力让人心情好；也有人情绪低落的时候会大口吃着冰淇淋、蛋糕等甜点，甚至挥汗如雨下地品尝着麻辣呛劲的麻辣锅，希望藉由麻辣的刺激，让压力找到一个宣泄的出口。

当我们觉得心情有点低落时，适度品尝自己喜欢的食物是可以有效帮助改善情绪，但是过量却反而会造成身体的负担，产生另一种压力源，而无法达到当初希望改善情绪的目标。

压力产生后会导致生理上的变化，如增加分泌升糖激素、肾上腺素以刺激交感神经，使得心跳加快、肌肉紧绷、代谢率提高，也因此导致能量消耗增加，身体氧化压力上升。欧阳钟美指出，饮食主要是辅助减少压力带来的伤害，而不是藉由吃东西来解除压力本身。

压力并不可怕，只要我们学会多种释放压力的方式，通过参加运动以及养成良好的饮食习惯，拥有健康身体。

Pressure has become a common problem for almost all white-collar, once felt the pressure, we began

to eat. But the /post/1008.html appetite to ease the pressure is not a good way, you know? Eat of food will help decompression.

When we choose to eat a big meal decompression through the method of time,very easy to think

of delicious snacks such as sandwiches, pastries, cakes, but high heat of these foods but also easy to make people fat. Nutritionists said, in fact, we can choose a kind of both decompression and healthy and delicioussnacks, these foods can not only bring feelings of pleasure, but also can help us to shape and lightsome posture.

The following is a recommendation selection pressure reducing food 8:

In 1, berry.

The berries contain rich vitamin C, can effectively help to relieve stress, relax nerves.

2, salmon.

Salmon is rich in Omega -3 fatty acids, can enhance the immune system, relieve mental pressure.

3, citrus.

Citrus fruits contain rich minerals and vitamins, can make the spirit of pleasure,emotional. 4, avocado.

The next time you refuse to ice cream, cream with high fat food, replace sb.drool with

envy, homemade avocado salad sauce. Its mellow taste to meet your needs, reduce the rage. In addition, monounsaturated fat, potassium can lower blood pressure. According to a research institute report, one of the best ways toreduce hypertension is adequate intake of potassium. Half

an avocado provides 487 mg of potassium, higher than the size of a

medium banana. DIY avocadosalad sauce, put a medium size avocado stir into mashed, add 2 tablespoonlemon juice, a pinch of pepper powder.

5, almond.

Almond can protect cardiovascular system, enhance immunity, and bring the joyful mood.

6, skim milk

Scientists have confirmed that the traditional hot milk therapy in the treatment ofinsomnia and anxiety is effective.

Expert introduction, calcium can reduce muscle spasm, relieve pressure. Drink a cup of

milk (preferably skim or 1% milk fat) can alleviate premenstrual syndrome, for example, mood changes, anxiety, irritability, a study shows thatcompared with the weekly up to drink a cup of milk of women, every day to drink more than four cups low-fat or skim milk female risk

of premenstrual syndromereduced 46%.

7, cereal.

Expert introduction, the body absorb carbohydrate slower serotonin levels more

stable, more impossible mood suddenly collapse situation. Cereal fiber rich taste of thick, rich nutrition, can absorb slow down gastric.

The experts also suggest adding jam on cereal, produce serotonin to acceleratethe speed of the brain. When you have to face the pressure of the day, should avoid processed

foods,food digestion rate this faster, the best choice of old fashioned oatmeal.