【每日健康】抗抑鬱多菜少肉 減肥又減壓
蘋果日報 2016/07/10 00:00
日常生活有很多事情令你煩惱失落，日積月累隨時患上抑鬱。雖然多做運動有益身心健康，可惜日日工作至夜深，總是分身不暇。原來只要培養正確飲食習慣，也可放鬆心境，日日笑面迎人。
2014年有研究發現，只要兩星期不吃肉類及蛋類、只吃蔬果，維持高碳低脂的飲食習慣，便能顯著減少緊張、焦慮、憤怒及疲勞等負面情緒。因為平日我們會從脂肪中攝取到一種物質，名叫花生四烯酸（Arachidonic acid），它會影響我們的精神健康，容易產生負面情緒。曾有實驗證明，當抑鬱症患者減少花生四烯酸的攝取比例時，症狀也得以緩和。
餐餐多菜少肉，除了減肥，還可以抗抑鬱呢。
葡萄
士多啤梨
羽衣甘藍
研究又進行了一個為期22周的測試，發現即使熱量及運動量不變，改以蔬果為主的飲食習慣，身體機能、心理質素都有明顯改善，工作效率也有提升。因為植物有抗抑鬱的作用，尤其是丁香、牛至及肉桂等香草，而洋葱、蘋果、葡萄、士多啤梨及羽衣甘藍，也有豐富的植物營養素，可以令人開朗起來。以後記得日日多菜少肉，減肥之餘，還可以減壓呢！
有工開又煩，冇工開又煩，唔想煩到變阿愁，就要從飲食落手。
資料來源：NutritionFacts
參考資料：
J S Lai, S Hiles, A Bisquera, A J Hure, M McEvoy. A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. Am J Clin Nutr. 2014 Jan;99(1):181-97.
H I Katcher, H R Ferdowsian, V J Hoover, J L Cohen, N D Barnard. A worksite vegan nutrition program is well-accepted and improves health-related quality of life and work productivity. Ann Nutr Metab. 2010;56(4):245-52.
Elevated ratio of arachidonic acid to long-chain omega-3 fatty acids predicts depression development following interferon-alpha treatment: relationship with interleukin-6. Lotrich FE1, Sears B, McNamara RK, 2013 Jul;31:48-53.
D.B. Haytowitz, A.L. Eldridge, S. Bhagwat and others. Flavonoid Content of Vegetables. USDA.
記者：陳國棟
參考資料：
J S Lai, S Hiles, A Bisquera, A J Hure, M McEvoy. A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. Am J Clin Nutr. 2014 Jan;99(1):181-97.
H I Katcher, H R Ferdowsian, V J Hoover, J L Cohen, N D Barnard. A worksite vegan nutrition program is well-accepted and improves health-related quality of life and work productivity. Ann Nutr Metab. 2010;56(4):245-52.
Elevated ratio of arachidonic acid to long-chain omega-3 fatty acids predicts depression development following interferon-alpha treatment: relationship with interleukin-6. Lotrich FE1, Sears B, McNamara RK, 2013 Jul;31:48-53.
D.B. Haytowitz, A.L. Eldridge, S. Bhagwat and others. Flavonoid Content of Vegetables. USDA.
記者：陳國棟