There are many foods rich in all kinds of pleasant nutrients. Liu Yili, head of nutritionist in Tai 'an Hospital Weight Management Center, pointed out that when eating, you should avoid choosing a single happy food, and it is best to choose different happy foods for combination and collocation. A compound and balanced diet can gain more benefits than eating only one kind of food.
Special attention should also be paid to the cooking methods of various happy foods. Don't cook at high temperature. Excessive temperature will destroy vitamin C, cause the loss of vitamin B group, reduce the absorption rate of protein, and affect the formation of tryptamine acid.
Only by changing bad habits can we eat happiness.
Liu Yili reminded that trying not to adopt the American diet will lead to the lack of mineral magnesium, and enough vegetables and fruits should be supplemented. In addition, we should also pay attention to changing bad living habits, drinking in moderation, and not drinking too much, so as to avoid the loss of vitamin B group and the decline of water in the body. In the long run, we will feel more tired and unhappy.
Besides eating, you should do more exercise and get more sunshine. Liu Yili said that exercise can help people improve the serotonin content in the body and make people relax; Sunbathing can not only make people feel happy, but also get vitamin D to help the formation of calcium. Therefore, psychiatrists or psychosomatic doctors often advise people with depression to get more sunshine.
According to the research, long-term exposure to high pressure and unpleasant environment will reduce the immune function and make it easy to get sick. Moderate sunbathing and increasing vitamin D will help improve immune function and avoid falling into a vicious circle of high pressure.
To stabilize blood sugar, starch should be taken correctly.
Although sugary foods can lead to the rapid rise and fall of blood sugar, causing emotional ups and downs, Liu Yili pointed out that this does not mean that we should completely refuse to eat starchy foods, because what we really don't need is refined sugar, not complex carbohydrate, otherwise it will lead to insufficient serotonin, which will make us unable to relax and make us unhappy because of the lack of elements that synthesize serotonin. So people who often don't eat starch in order to lose weight are extremely angry.
In the choice of starch, coarse grains should be used instead of white rice. Although carbohydrates can be provided as raw materials for the synthesis of serotonin, whole-grain rice and brown rice contain vitamin B family, which can provide more coenzyme needed for the formation of serotonin, so that the synthesis speed of serotonin can be accelerated and increased, and serotonin will not plummet when it reaches the peak, and blood sugar can remain relatively stable, which is a relatively good choice.
10 Happy Food Recommendation
Liu Yili recommended 10 "Happy Food", which contains various nutrients that can make people relax and feel happy. It is recommended that everyone eat together to maximize their effectiveness.
First, dairy products
Milk or yogurt in dairy products can not only supplement calcium, but also maintain the health of nervous system with rich vitamin B group.
◆ Key nutrients for happiness: tryptamine, carbohydrate, calcium, magnesium and vitamin B group.
Second, bananas.
Contains carbohydrates, dietary fiber, B vitamins, magnesium, potassium and so on. Necessary for the formation of serotonin. Rich in nutrition, easy to digest and absorb, suitable for children and the elderly. Best served with milk.
◆ Key nutrients for happiness: tryptamine acid, carbohydrates and vitamin B6.
Third, pumpkin seeds
Pumpkin seeds in nuts contain mineral trace elements such as tryptamine, magnesium, zinc and manganese, as well as vitamin B 1 and vitamin E, which have antioxidant and calming effects.
◆ Key nutrients for happiness: tryptamine and magnesium.
Four. beef tendon
Beef tendon or pig hind leg meat in meat contains not only tryptamine, but also iron. It is an important element of heme, which can help the blood to have enough oxygen, keep a clear head and boost the spirit. Suitable with spinach.
◆ Key nutrients for happiness: tryptamine and iron.
Five, saury
Saury is a small deep-sea fish, which is rich in tryptamine acid and has a high CP value in fish. It is suggested to cook it by frying.
◆ Key nutrients for happiness: tryptamine, EPA and DHA(Omega-3 fatty acids).
Guava
Guava or citrus, which is available all year round, is rich in vitamin C and flavonoids, which can scavenge free radicals, help adrenaline secretion, boost the spirit, relax blood vessels and relieve stress.
◆ Key nutrients for happiness: vitamin C and flavonoids.
Seven, spinach
Spinach in vegetables is rich in all kinds of happy nutrients, especially magnesium and vitamin B. If you are worried about eating too much red meat, you can mix it with spinach, such as fried shredded pork with spinach, which can play a good role in relieving stress.
◆ Key nutrients for happiness: magnesium, vitamin B group, vitamin B6, folic acid and tryptamine acid.
Eight, black sesame
It contains a variety of antioxidant nutrients, vitamin E, calcium, magnesium, iron, zinc and other minerals and phytochemical sesamin, which is helpful to regulate blood pressure, anti-inflammatory and strengthen brain cells and nerve cells. It is suggested that you can supplement calcium with soybean milk to strengthen the effect of relieving stress.
◆ Key nutrients for happiness: calcium and magnesium.
Nine, whole grains
Whole grains not only contain carbohydrates (sugars), but also are rich in vitamin B group and dietary fiber. It is suggested that whole grains, such as whole grain rice, purple rice, buckwheat flour or barley seeds, can be used as the staple food instead of white rice and eaten with other foods.
◆ Key nutrients for happiness: carbohydrates, B vitamins and dietary fiber.
Ten, eggs