Foods for Better Mental Health
By Anna Matteo
13 November, 2017
From VOA Learning English, this is the Health & Lifestyle report.來自美國之音英語學習頻道，健康與生活方式報告赶舆。
There is an old saying: "You are what you eat."有一句老話：“你就是你吃的東西姻蚓≡『瑁”
When you eat the right foods, you feel better physically. But what you eat can also make you feel better emotionally and mentally.當你吃正確的食物時盈匾，你的身體感覺會更好。但是你吃的東西也會讓你在情緒和精神上感覺更好虹脯。
American Leslie Korn is a mental health expert. She has been treating people for?trauma?and depression for more than 40 years.美國人Leslie Korn是一名心理健康專家驴娃。 40多年來，她一直在治療創(chuàng)傷和抑郁癥患者循集。
Sweet potato甘薯
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.Korn注意到她的病人吃的一些食物似乎影響了他們的心理健康唇敞。她指出，吃黑巧克力，紅薯疆柔，雞蛋和櫻桃等食物似乎可以降低患者的疼痛程度并緩解抑郁癥狀咒精。
She likens the human body to an automobile – a car that needs the right fuel to run.她把人體比作一輛汽車 - 一輛需要合適燃料的汽車。
"I think about our body in some ways like a car engine. We need to give it the right fuel. And each of us have a need for a particular combination of proteins, and carbohydrates and fats."“我認為我們的身體在某些方面就像汽車發(fā)動機旷档。我們需要給它合適的燃料模叙。我們每個人都需要蛋白質(zhì)，碳水化合物和脂肪的特定組合鞋屈》蹲桑”
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.Leslie Korn非常肯定她在病人身上所觀察到的事情厂庇。她的書被稱為“好心情廚房：簡單的食譜和情緒平衡的營養(yǎng)技巧”湖蜕。在其中，她解釋了特定食物的重要性 - 如脂肪宋列。
"The brain is made up of fat. 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."“大腦由脂肪組成昭抒。它由相互交流的化學物質(zhì)組成，并由脂肪潤滑炼杖，以便在突觸之間進行交流灭返，并有助于我們集中注意力，吸引注意力和提升情緒坤邪。 “熙含。
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.她補充說，美國軍方正在研究Omega 3脂肪酸對人體健康的影響艇纺。這些脂肪酸主要存在于魚油中怎静。但它們也存在于一些植物油和核桃等食物中。
Korn said that researchers suspect Omega 3 fatty acids are helpful not only in treating depression and?anxiety, but also for suicide prevention.科恩表示黔衡，研究人員懷疑Omega 3脂肪酸不僅有助于治療抑郁癥和焦慮癥蚓聘，還有助于預(yù)防自殺。
"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."“事實上盟劫，軍方正在進行一些非常好的研究夜牡，研究Omega 3脂肪酸不僅可以治療抑郁癥和焦慮癥，還可以預(yù)防自殺侣签√磷埃”
Wild salmon is rich in these fatty acids, and Korn includes easy directions for cooking salmon.野生鮭魚富含這些脂肪酸，Korn包含烹飪鮭魚的簡單方向影所。
Baked Wild Salmon烤野生三文魚
Sprinkle sea salt and a little olive oil on the salmon and place it on a cookie sheet.在鮭魚上撒上海鹽和少許橄欖油蹦肴，然后將其放在餅干上。
Bake for 10 minutes at 350 degrees, then place it under the broiler for at least 5 minutes.在350度烘烤10分鐘猴娩，然后將其放在肉雞下至少5分鐘阴幌。
Keep an eye on the salmon. It should be pink on the inside.留意鮭魚勺阐。里面應(yīng)該是粉紅色的。
However, the health website Prevention notes that all fish contain mercury – some more than others.然而裂七，健康網(wǎng)站預(yù)防指出，所有魚類都含有汞 - 有些比其他魚類更多仓坞。
America's National Resource Defense Council warns that even small amounts of mercury can interfere with brain development.美國國家資源保護委員會警告說背零，即使少量的汞也會干擾大腦的發(fā)育。
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.為避免汞无埃，專家建議食用野生太平洋鮭魚徙瓶，蝦，養(yǎng)殖鯰魚和黑線鱈或較小的魚類嫉称，如沙丁魚和鳳尾魚侦镇。這些都含有Omega 3，但汞含量低织阅。
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.但吃健康的脂肪是不夠的壳繁。 Korn說我們還需要吃能分解脂肪的食物。她建議吃深綠色的蔬菜荔棉。
"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."“例如闹炉，如果你的肝臟和膽囊不起作用，你就不能分解脂肪然后被吸收到血液中润樱，然后支持大腦功能渣触。我們知道的是果嶺，特別是苦澀的果嶺壹若，幫助我們消化脂肪，并將脂肪送到我們需要的大腦》婉桑“
Those vegetables are part of what Leslie Korn calls the "Brainbow" diet. Many health experts say we need to eat arainbowof foods -- in other words, vegetables of all colors. She adds the letter "b" for "brain," meaning this diet is good for the brain.這些蔬菜是Leslie Korn稱之為“Brainbow”飲食的一部分涂炎。許多健康專家說我們需要吃彩虹食物 - 換句話說，就是所有顏色的蔬菜赂蕴。她為“大腦”添加了字母“b”觉至，這意味著這種飲食對大腦有益。
"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 ofvital?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."“我稱之為”Brainbow“飲食睡腿，因為食物中的顏色代表不同的營養(yǎng)成分语御。所以你的橙子和黃色食物提供了大量的維生素A和許多重要的營養(yǎng)成分。各種綠色食物對我們的消化非常有益你的紫色食物和你的紅色食物是非常消炎的席怪。那些是甜菜应闯，是茄子，也是漿果挂捻〉锓模“
The "Brainbow" Food list also includes:“Brainbow”食物清單還包括：
Red foods: red cabbage, radishes, watermelons紅色食物：紅甘藍，蘿卜，西瓜
Orange foods: carrots, sweet potatoes, oranges, pumpkins橙色食物：胡蘿卜骨田，紅薯耿导，橘子，南瓜
Yellow foods: lemons, bananas黃色食物：檸檬态贤，香蕉
Green foods: kale綠色食品：羽衣甘藍
White foods: garlic, onion, nuts白色食物：大蒜舱呻，洋蔥，堅果
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. For example, plantain is a popular food in India, Mexico and countries in Africa and the Caribbean.她指出悠汽，每個國家都有特定的食物箱吕，有益于心理健康。在她的書中柿冲，她提供了如何準備它們的指導茬高。例如，大蕉是印度假抄，墨西哥以及非洲和加勒比國家的熱門食品怎栽。
Korn lists steps for making Plantain Soup.Korn列出了制作大蕉湯的步驟。
"Plantain are a large banana, very starchy and a little bit of sweet. And I add some lemon and butter and chopped onion and garlic. And you make it with either a vegetable broth or a chicken broth. And then you add coconut milk and blend. And then I top it with a cilantro, a Chinese parsley, garlic, and grated orange peel and lime juice."“大蕉是一種大香蕉宿饱，非常含淀粉婚瓜，有點甜。我加入一些檸檬和黃油刑棵，切碎的洋蔥和大蒜巴刻。然后用蔬菜湯或雞湯加入。然后你加入椰奶和然后我用香菜蛉签，中國香菜胡陪，大蒜和磨碎的橙皮和酸橙汁頂上“幔“
Leslie Korn reminds us that it is just not about the food. Once you have made a treat designed to improve your emotional health, it is important to slow down and enjoy the meal.Leslie Korn提醒我們柠座，這不僅僅與食物有關(guān)。 一旦你做了一個旨在改善你的情緒健康的治療片橡，重要的是減慢和享受這頓飯妈经。
And that's the Health & Lifestyle report.
I'm Anna Matteo.
Faiza Elmasry reported this story for VOANews. Anna Matteo adapted her report for Learning English. George Grow edited the story.
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Words in This Story
trauma?–?n.?a disordered psychic or behavioral state resulting from severe mental or emotional stress or physical injury創(chuàng)傷 - n。 由嚴重的精神或情緒壓力或身體傷害引起的精神或行為狀態(tài)紊亂
specific?–?adj.?special or particular : clearly and exactly presented or stated : precise or exact?具體的 - adj捧书。 特殊的或特殊的：清楚吹泡，準確地呈現(xiàn)或陳述：精確或準確
lubricate?–?v.?to make smooth or slippery潤滑 - v.使光滑或光滑
synapse?–?n.?the point at which a nervous impulse passes from one neuron to another突觸 - n。 神經(jīng)沖動從一個神經(jīng)元傳遞到另一個神經(jīng)元的點
anxiety?–?n.?fear or nervousness about what might happen焦慮 - n经瓷。 對可能發(fā)生的事情感到恐懼或緊張
rainbow?–?n.?a curved line of different colors that sometimes appears in the sky when the sun shines through rain彩虹 - n爆哑。 當陽光透過雨水時，有時會出現(xiàn)在天空中的不同顏色的曲線
vital?–?adj.?extremely important至關(guān)重要的 非常重要
