Foods for Better Mental Health 改善心理健康的食物

有一句古话,“你吃什么,就补什么。”

当你吃对了食物,你的身体就好。而且你所吃的东西也能使你的心情快乐、精神饱满。

莱斯利⠐科恩是一位心理健康专家。40多年来,她一直在治疗创伤和抑郁症患者。

科恩注意到她的病人吃的一些食物似乎影响了他们的心理健康。她指出,吃黑巧克力糖,红薯,鸡蛋和樱桃等食物似乎可以降低患者的疼痛程度并缓解抑郁症状。

她把人体比作一辆汽车 - 一辆需要合适燃料的汽车。

“我认为我们的身体在某些方面像汽车发动机一样。我们需要给它正确的燃料。我们每个人都需要蛋白质,碳水化合物和脂肪的特定组合。”

莱斯利⠐科恩非常肯定她在病人身上所观察到的事情。她的书被称为“好心情厨房:简单的食谱和情绪平衡的营养技巧。”在其中,她解释了特定食物的重要性 - 如脂肪。

“大脑由脂肪组成。它由相互交流的化学物质组成,并由脂肪润滑,以便在脑子的各部分之间进行交流,并有助于我们集中注意力,吸引注意力并提升我们的能力和心情。”

她补充说,美国军方正在研究Omega 3 脂肪酸对人体健康的影响。这些脂肪酸主要存在于鱼油中。但它们也存在于一些植物油和核桃等食物中。

科恩表示,研究人员觉得Omega 3 脂肪酸不仅有助于治疗抑郁症和焦虑症,还有助于预防自杀。

“事实上,军方正在进行一些非常好的研究,为要确定Omega 3 脂肪酸是否不仅可以治疗抑郁症和焦虑症,还可以预防自杀。”

野生鲑鱼富含这些脂肪酸,在她的书中,科恩还包括烹饪鲑鱼的简单方向。

烹饪鲑鱼的一种方法 - 烘烤鲑鱼

在海鲜上撒上海盐和少许橄榄油,然后将它放烤盘上。

将烤箱设为180摄氏度,让火从下面往上烘烤放鲑鱼的烤盘,10分钟后改成火从上往下烘烤,至少5分钟。

留意鲑鱼里面应该是粉红色的。

但是,健康网站指出,所有鱼类都含有汞 - 含汞量随鱼的种类而变化。

为避免食入汞,专家建议食用野生太平洋鲑鱼,虾,养殖的鲶鱼和黑线鳕或较小的鱼类,如沙丁鱼和凤尾鱼。这些都含有Omega 3,但汞含量低。

但是单纯吃健康的脂肪是不够的。 科恩说我们还需要吃能分解脂肪的食物。她建议吃深绿色的蔬菜。

“例如,如果你的肝脏和胆囊不起作用,你就不能分解脂肪然后被吸收到血液中,然后支持大脑功能。我们知道的是蔬菜,特别是苦涩的蔬菜,能够帮助我们消化脂肪,并将脂肪送到我们需要的大脑。“

这些蔬菜是莱斯利⠐科恩称之为“补脑的彩色蔬菜”饮食的一部分。许多健康专家说我们需要吃彩色食物 - 换句话说,就是所有颜色的蔬菜。她加增一个词“脑汁”,这些蔬菜为“大脑”添加了“脑汁”,这意味着这种饮食对大脑有益。

“我称之为‘补脑的彩色蔬菜’饮食,因为食物中的颜色代表不同的营养成分。所以你的橙子和黄色食物提供了大量的甲种维生素和许多重要的营养成分。各种绿色食物对我们的消化非常有益。你的紫色食物和你的红色食物非常具有抗炎作用。就是那些红菜头,茄子,和浆果类食物。“

她指出,每个国家都有特定的食物,有益于心理健康。在她的书中,她提供了如何准备它们的指导。


“补脑的彩色蔬菜”食物清单包括:

红色食物:红甘蓝,萝卜,西瓜

橙色食物:胡萝卜,红薯,橘子,南瓜

黄色食物:柠檬,香蕉

绿色食品:羽衣甘蓝

白色食物:大蒜,洋葱,坚果


讨论问题:

  1. 你对这篇文章的哪些地方感兴趣?

  2. 你觉得这篇文章里的哪些地方是正确的,哪些地方不够正确?

  3. 在你的国家里,有哪些食物对心理健康是有帮助的?

  4. 你还知道有什么样的事情可以对心理健康有帮助?

  5. 请介绍一下你是怎样来提高心理健康的。

There is an old saying: “You are what you eat.”

When you eat the right foods, you feel better physically. But what you eat can also make you feel better emotionally and mentally.

Leslie Korn is a mental health expert. She has been treating people for trauma and depression for more than 40 years.

Korn noticed that some of the foods her patients were eating seemed to affect their mental health. She noted that eating foods like dark chocolate, sweet potatoes, eggs and cherries seemed to lower pain levels and ease signs of depression in the patients.

She likens the human body to an automobile – a car that needs the right fuel to run.

"I think about our body in some ways like a car engine. We need to give it the right fuel. And each of us has a need for a particular combination of proteins, and carbohydrates and fats."

Leslie Korn was so sure of what she observed in her patients that she wrote about it. Her book is called “The Good Mood Kitchen: Simple Recipes and Nutrition Tips for Emotional Balance.” In it, she explains the importance of specific foods -- like fats.

"The brain is made up of fat. And it's made up of chemicals that talk to each other and that are lubricated by the fat in order to communicate across the synapses, and contribute to our ability to focus, to apply attention and to lift our mood.”

She adds that the United States military is studying the effects of Omega 3 fatty acids on human health. These fatty acids are mainly found in fish oil. But they are also in some vegetable oils and foods like walnuts.

Korn said that researchers suspect Omega 3 fatty acids are helpful not only in treating depression and anxiety, but also for suicide prevention.

“Indeed, there is some very good research going on in the military looking at the role of Omega 3 fatty acids for not only treatment of depression and anxiety, but also for suicide prevention."

Wild salmon is rich in these fatty acids, and in her book Korn includes easy directions for cooking salmon.

Baked Wild Salmon

Sprinkle sea salt and a little olive oil on the salmon and place it on a cookie sheet.

Bake for 10 minutes at 350 degrees, then place it under the broiler for at least 5 minutes.

Keep an eye on the salmon. It should be pink on the inside.

However, the health website Prevention notes that all fish contain mercury – some more than others.

To avoid mercury, experts suggest eating wild Pacific salmon, shrimp, farmed catfish and haddock or smaller fish, such as sardines and anchovies. These all contain Omega 3s, but are low in mercury.

But eating healthy fats is not enough. Korn says we also need to eat foods that break down the fat. She suggests eating dark green vegetables.

"For example, if your liver and your gallbladder isn't working, you can't break down the fats that are then absorbed into the blood stream and then support brain function. What we know is that the greens, in particular the bitter greens, help us digest fats and send those fats to the brain where we need it."

Those vegetables are part of what Leslie Korn calls the "Brainbow" diet. Many health experts say we need to eat a rainbow of foods -- in other words, vegetables of all colors. She adds the letter “b” for “brain,” meaning this diet is good for the brain.

"I call this the "Brainbow" diet because the colors in food represent different nutrients. And so your orange and kind of yellow foods provide lots of vitamin A, and lots of vital nutrients. The variety of greens are very good for our digestion. Your purple foods and your red foods are very anti-inflammatory. Those are beets and are eggplants and are berries."
Every country, she notes, has specific foods that are good for mental well-being. In her book, she provides directions on how to prepare them.


The "Brainbow" Food list also includes:

Red foods: red cabbage, radishes, watermelons

Orange foods: carrots, sweet potatoes, oranges, pumpkins

Yellow foods: lemons, bananas

Green foods: kale

White foods: garlic, onion, nuts


Discussion questions:

  1. What is interesting to you about this article?

  2. What ideas from the article do you think is accurate or inaccurate?  Why?

  3. What are some of the foods in your country that is good for mental well being?

  4. What other activities do you know of that is good for mental well being?

  5. Please describe some of the activities you do to improve your mental health.

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