【九種食物好心情】#營養師杯蓋
TAG那個「心情不好」的朋友❤️
希望能幫上忙🙌🏻
最近有朋友詢問杯蓋
工作壓力大,心情不好
有沒有什麼食物吃了能讓心情更好
影響心情的因素有非常多
飲食、壓力、睡眠、作息甚至是遺傳
都會影響到情緒
這邊杯蓋就針對飲食的部分
找了一些資料
供大家做參考
如果心情不好
可以適量把這些食物加在餐點中
❤️好心情的食物❤️
1. 魚類(鮭魚、鮪魚)
鮭魚、鮪魚富含omega3的脂肪酸,與大腦發育有關,也有研究發現,攝取omega3脂肪酸,能夠幫助降低憂鬱程度。
參考文獻
(1)Omega-3 fatty acids influence mood in healthy and depressed individuals
(2)Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data
(3) Fish consumption and risk of depression: Epidemiological evidence from prospective studies
2. 黑巧克力(70%以上)
黑巧克力中的成分,類黃酮可以幫助增加大腦血流量,調節思緒;而其中的可可鹼,也與情緒調節有關。
參考文獻:
(1)Effects of chocolate on cognitive function and mood: a systematic review
(2) Mood state effects of chocolate
3.發酵食品
像是優格或是優酪乳,這類型食品有乳品的特性外,又有益生菌,能夠幫助改善腸道菌叢生態,維持腸道健康,而腸道健康又與心情的好壞息息相關!
參考文獻:
(1) Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis
(2) Serotonin, tryptophan metabolism and the brain-gut-microbiome axis
(3) A gut (microbiome) feeling about the brain
4.牛奶
牛奶富含鈣質以及色胺酸,鈣質與神經傳遞有關,而色胺酸能夠幫助血清素製造,進而幫助放鬆心情。
5.香蕉
富含色胺酸,與血清素製造有關,能幫助放鬆心情
6. 燕麥
燕麥是屬於全穀雜糧類食物,富含碳水化合物,能夠幫助提供能量,而其中的水溶性膳食纖維,又可以幫助穩定血糖,血糖穩定對於心情調適也非常重要。
參考文獻
The effect of the interaction between glucose tolerance and breakfasts varying in carbohydrate and fibre on mood and cognition
7. 漿果類水果
像是藍莓、蔓越莓或是葡萄,這些水果含有花青素,花青素具有抗氧化功能
也是讓水果呈現藍色的色素,與情緒調節也有關。
參考文獻
(1) Dietary Polyphenol Intake and Depression: Results from the Mediterranean Healthy Eating, Lifestyle and Aging (MEAL) Study
(2) Fruit and vegetable consumption and health outcomes: an umbrella review of observational studies
8. 堅果種子
堅果種子富含礦物質、維生素E以及OMEGA 3脂肪酸,與情緒調節也有幫助。
參考文獻:
(1)Omega-3 fatty acids influence mood in healthy and depressed individuals
(2)Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data
以上是杯蓋整理「讓心情變好」的九種食物,大家可以參考一下
👉🏻右滑👉🏻看看加碼圖文
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#營養師杯蓋 #營養 #營養師 #健康 #飲食 #健康飲食 #均衡飲食 #熱量控制 #熱量 #卡路里 #nutrition #減肥 #塑身 #減重 #減脂
同時也有9部Youtube影片,追蹤數超過4,450的網紅ROOFTOPMOB,也在其Youtube影片中提到,LICKONE - Ovasea. Out now, link on ma bio 🔗🔗🔗🔗🔗🔗🔗 Ovasea 諧音也是 Oversea 是國外的意思,2020 初期LICKONE 回去馬來西亞在飛機上寫的紀錄的一段故事,各種即將要回去台灣發展的未來想像,身邊很常會有很多人際關係需要去處理,要...
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- 關於brain of the fish 在 Facebook 的精選貼文
- 關於brain of the fish 在 CheckCheckCin Facebook 的最讚貼文
- 關於brain of the fish 在 ROOFTOPMOB Youtube 的最佳貼文
- 關於brain of the fish 在 SUSURU TV. English Youtube 的精選貼文
- 關於brain of the fish 在 Dan Lok Youtube 的精選貼文
- 關於brain of the fish 在 Happy Aquarium - Yes this - Big Brain Fish Helmet-heads ... 的評價
- 關於brain of the fish 在 Fish Brain and Spinal Cord - YouTube 的評價
- 關於brain of the fish 在 Mapping the circuitry of a fish's brain - YouTube 的評價
brain of the fish 在 Facebook 的精選貼文
Elderly people always mention taking fish is good for your brain. I do agree with the statement and there are more benefits of taking fish.
Beside eating fish, I also taking fish oil to enhance my health. I have been taking Bio-Life MaxX Fish Oil Double Strenght since last year. It contains 2x Concentrated Omega 3 EPA & DHA. Soft gel type and easy to consume.
Now you can get MaxX Fish Oil @RM190 for 100x3
#fishoil #biolifemy #supplements @biolifemy
brain of the fish 在 CheckCheckCin Facebook 的最讚貼文
【是日初七】傳說是人的生日所以叫「人日」
⭐有人喜歡今日拆利是賀生辰
⭐廣東人習俗今日會吃及第粥
#星期四食材
初七人日生日快樂!
雞蛋營養知多點
中國人傳統習俗生日會吃紅雞蛋,從前的人會用花紅粉為雞蛋染色,但花紅粉為工業用色素不利健康,所以現在改用紅色食用色素,或者用紅色玻璃紙包裹。雞蛋是一種老少咸宜的食材,從中醫角度來看它屬性平和,有滋陰潤燥、養血安胎及健腦的功效,但怎樣吃才是最好?來看看以下Q&A能否解決你對雞蛋的疑問。
雞蛋 — 性平,有滋陰潤燥,養血安胎及健腦,適合體質虛弱、營養不良、氣血不足、產婦、孕婦等。蛋黃能健腦益智,增強記憶力,適合嬰兒及小兒適量食用。注意發燒及腹瀉不宜。
問:一天只可吃一隻雞蛋?
答:答案是要視乎你的飲食模式,如果平日已經多吃蛋白質類食物,例如魚、肉、豆製品等,一天一隻雞蛋已經足夠;相反如果不多吃蛋白質類食物,則可以多吃蛋來補充營養。
問:聽說蛋黃膽固醇很高,只吃蛋白更健康嗎?
答:近年醫學界指從飲食中攝取的膽固醇,並不是導致人體血液膽固醇 增加 的主要因素,預防膽固醇增加應注意減少飽和脂肪和反式脂肪的攝取量。而蛋黃中含有許多營養素是蛋白沒有的,例如Omega-3、鐵、鋅、葉酸等,所以不要嫌棄蛋黃啊!
問:雞蛋哪種食法最好?
答:全熟烚蛋最好,因為生雞蛋含有抗生物素蛋白(avidin)令身體難以消化及吸收蛋白質,當雞蛋煮熟後蛋白結構會變化,蛋白質會易於被吸收,吃烚蛋我們可以吸收到雞蛋的蛋白質九成以上,但吃生蛋只可以吸收三至五成。而雞蛋中可能存在沙門氏菌,食用未完全煮熟的雞蛋例如溫泉蛋、溏心蛋等,會有感染沙門氏菌的風險,所以嬰幼兒、長者或抵抗力較差者宜吃全熟蛋。
留言或按讚👍🏻支持一下我們吧!❤️ 歡迎 Follow 我們獲得更多養生資訊。
Happy Humans’ Day on the 7th day of the Lunar New Year!
Learn more about nutrients in eggs
According to the Chinese tradition, individuals who celebrate their birthday will eat eggs that have been dyed red. In the past, people would dye the eggs with Rhodamine B, but it was not a healthy option because it is an industrial chemical. Nowadays people would dye the eggs with food coloring or just wrap it with red glass paper.
Eggs are suitable for both young and old to consume. From the perspective of Chinese Medicine, it is mild in nature, can nourish the yin and moisten the body, nourish the blood, improve the wellbeing of the fetus, and strengthen the brain. How should we prepare eggs to enjoy its greatest benefits? Let us look at the Q&A below to see if they can answer your questions.
Q: Can we eat more than one egg a day?
A: Depends on your diet. If you have consumed a lot of protein-based food like fish, meat and soy products, then one egg is enough; if there is a lack of protein in your diet, you can replenish it by taking more eggs.
Q: I heard the cholesterol in the yolk is very high, should we just eat the egg white?
A: According to recent medical studies, the cholesterol we consume through food is not the main contributor of the cholesterol in our blood. In order to prevent the cholesterol levels from rising, we need to monitor the consumption of foods that contain saturated and trans fat. Egg yolk, on the other hand, contains a lot of nutrients that are not found in the egg white, for instance, Omega-3, iron, zinc, and folic acid. So do not toss the egg yolk away!
Q: What is the best way to cook eggs?
A: Fully cooked eggs are the best because the raw ones contain avidin, which is hard to digest and to absorb the protein. When the eggs are cooked, the structure of the egg white will change, making it easier for the body to absorb. Our body can absorb at least 90% of the protein if they are completely boiled, but it can only absorb 30%-50% if the eggs are still raw. Moreover, eggs might contain salmonella, so we might risk getting an infection if we eat soft-boiled eggs and poached eggs that are not fully cooked. Therefore, toddlers and elders with a weak immune system are encouraged to consume eggs that are fully cooked.
Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.
#男 #女 #我狀態OK #人日
brain of the fish 在 ROOFTOPMOB Youtube 的最佳貼文
LICKONE - Ovasea.
Out now, link on ma bio
🔗🔗🔗🔗🔗🔗🔗
Ovasea 諧音也是 Oversea 是國外的意思,2020 初期LICKONE
回去馬來西亞在飛機上寫的紀錄的一段故事,各種即將要回去台灣發展的未來想像,身邊很常會有很多人際關係需要去處理,要自己去思考各種迷茫的方向。音樂風格也回歸到在家鄉很常在大百貨公司(JUSCO)裡大廳會播的音樂來呈現。
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LICKONE’s mixtape coming soon
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出品 Presented by | Rooftopmob
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Artist | LICKONE
Composer & Lyricist | LICKONE
Cover photo | Ivy Shi
Graphic design | Jinglickers
Recording |ZacRaoMixing | Zac Rao
Recording Studio:金剛門大樹林工作室
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#rooftopmob #rtm #lickone #asiahiphop
Lyrics:
Chorus:
All those toxic bitches try to fuck with me
Pull out my Glock try to prevent everything
Maybe is time to make a change before I bleed
Dancing with the devil if you know what I mean.
Verse 1:
Yeah
I heard that there’s a Plague
But I thought that is a gift
Still can enjoy sunset free
Heading towards oversea
You know I mean
Watching all those bitches begging for an Ecstasy
I swear I paid them hunnid bucks for a guarantee
Sorry, mom and dad, I broke a promise still cutting trees
Don’t you think I spend all my racks and cheques
Still chasing dreams
that’s my schemes tho
Never thought about to apology
I guess is time to repent before I sleep in a coffin
Verse 2:
So tell me how much effort you live to believe
Wasting time and life of work I fail to achieve
Still struggle in a comfort zone and hard to escape
The best way to wake me up
is to slap me instead
They say I have tons of dreams they call me insane
Better take you to the doctor start exploring my brain
Don’t you even have a chance to let me explain
drain my power of my mind left me flapping till dead
Skit:
LICKONE & ZacRao
Verse 3:
I always dreamed about how I live in post-apocalypse
never get to eat my favorite dishes call fish and chips
So I start to prepare wearing a non-bulletproof suit
Cause I know it, the earth is bout to fall soon
I wish can be a tree, I can let myself esteem
Treat my friends and family with the full of courtesy
At least I can a king in a Mario cart racing
win a trophy take back home to fulfill my destiny
Chorus:
All those toxic bitches try to fuck with me
Pull out my Glock try to prevent everything
Maybe is time to make a change before I bleed
Dancing with the devil if you know what I mean.
brain of the fish 在 SUSURU TV. English Youtube 的精選貼文
Thanks for tuning in !
SUSURU is introducing Japanese Ramen everyday!
▼Please SUBSCRIBE!!▼
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[Today's Ramen]
"Chikkin"
Open 7am to 2pm
Close Sunday and Monday
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The videos are English re-edit of videos we've already uploaded over at our Japanese channel.
SUSURU TV.(Japanese channnel)
https://www.youtube.com/c/SUSURUTV
#Ramen #Japan #Noodles
brain of the fish 在 Dan Lok Youtube 的精選貼文
Before You Can Become Successful, You Must Cure The #1 Enemy Holding You Back From Success. If You Want To Know How Dan’s Students Have Found A New Environment And Earn Handsome Commission Checks, Click Here: http://holdingbackfromsuccess.danlok.link
How do you treat a sick fish? You don’t cure the fish, you cure the water. Chances are, you have a dream of becoming successful, and you have found some ways to get started, but something is holding you back from achieving success. So in this video, Dan is going to break down the #1 enemy holding you back from success and how to eliminate it forever.
? SUBSCRIBE TO DAN'S YOUTUBE CHANNEL NOW ?
https://www.youtube.com/danlok?sub_confirmation=1
Check out these Top Trending Playlists -
1.) Boss In The Bentley - https://www.youtube.com/playlist?list=PLEmTTOfet46OWsrbWGPnPW8mvDtjge_6-
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3.) Dan Lok’s Best Secrets - https://www.youtube.com/watch?v=FZNmFJUuTRs&list=PLEmTTOfet46N3NIYsBQ9wku8UBNhtT9QQ
Dan Lok is a Chinese-Canadian business magnate and global educator known for being the founder and chairman of Closers.com - the world’s #1 virtual-closers network, Copywriters.com, and SalesCalls.com. Beyond his businesses, Mr. Lok has led several global movements to redefine modern education where he has taught individuals from 150+ countries to develop high income skills and financial confidence.
Beyond his success in business, he was also a two time TEDx opening speaker. An international best-selling author of 12+ books. A member of Young Presidents Organization (YPO) - a private group of global chief executives whose companies employ 22 million people and generate 9-trillion USD in annual revenues. He also hosts The Dan Lok Show - a series on elite business tycoons and world-leading entrepreneurs.
Today, Mr. Lok continues to be featured in thousands of media channels and publications every year and is widely seen as one of the top business leaders by millions around the world.
If you want the no b.s. way to master your financial destiny, then learn from Dan. Subscribe to his channel now.
★☆★ CONNECT WITH DAN ON SOCIAL MEDIA ★☆★
YouTube: http://youtube.danlok.link
Dan Lok Blog: http://blog.danlok.link
Facebook: http://facebook.danlok.link
Instagram: http://instagram.danlok.link
Linkedin: http://mylinkedin.danlok.link
Podcast: http://thedanlokshow.danlok.link
#DanLok #Success #Enemy
Please understand that by watching Dan’s videos or enrolling in his programs does not mean you’ll get results close to what he’s been able to do (or do anything for that matter).
He’s been in business for over 20 years and his results are not typical.
Most people who watch his videos or enroll in his programs get the “how to” but never take action with the information. Dan is only sharing what has worked for him and his students.
Your results are dependent on many factors… including but not limited to your ability to work hard, commit yourself, and do whatever it takes.
Entering any business is going to involve a level of risk as well as massive commitment and action. If you're not willing to accept that, please DO NOT WATCH DAN’S VIDEOS OR SIGN UP FOR ONE OF HIS PROGRAMS.
This video is about The #1 Enemy Holding You Back From Success
brain of the fish 在 Fish Brain and Spinal Cord - YouTube 的推薦與評價
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brain of the fish 在 Mapping the circuitry of a fish's brain - YouTube 的推薦與評價
At the National Institutes of Health, Chris Harris and Kevin Briggman are working on mapping the circuitry of a living fish's brain, ... ... <看更多>
brain of the fish 在 Happy Aquarium - Yes this - Big Brain Fish Helmet-heads ... 的推薦與評價
Helmet-heads of the freshwater fish world, African mormyrid fishes are known for having a brain-to-body size ratio that is similar to humans. But there's ... ... <看更多>