5 Essential Nutrients for Mood Stabilization and Weight Loss: Expert Tips and Healthy Recipes

Sleep is closely related to mood. In addition to establishing good sleep habits, it turns out that stabilizing your mood can depend on eating? This time, we have invited certified nutritionist Xie Shimin to introduce you to 5 nutrients that help reduce weight, as well as their main food sources, and recommend 3 healthy and simple recipes for weight reduction!

complex carbohydrates

It can provide sugar and energy to the brain and increase the secretion of serotonin, helping the brain to stabilize emotions. Because its digestion rate is slower than refined sugar, it can help stabilize blood sugar and prevent blood sugar from rising suddenly after a meal, which can cause excessive mood swings. cause Common foods include oatmeal, brown rice, whole wheat bread, corn, and sweet potatoes.

high quality protein

High-quality protein foods contain tryptophan, which can produce serotonin and dopamine in the body, helping the brain to stabilize emotions and make people feel relaxed. Common foods include milk, chicken, eggs, fish, etc. rich in high quality protein.

Omega-3 fatty acids (omega-3 fatty acids)

It can help suppress stress hormones and increase the secretion of serotonin, which has a weight-reducing effect. Common foods include salmon, tuna, lionfish, sardines, nuts, etc.

Further reading:

vitamin C

Vitamin C is a type of antioxidant that can produce free radicals with stress, help reduce and fight stress, and strengthen resistance. Vitamin C is also an important part in the production of norepinephrine and dopamine, which help to stabilize mood. Common foods include papaya, blueberries, oranges, kiwis, broccoli, tricolor peppers, etc.

Calcium

Calcium can help reduce muscle tension, making people more prone to anxiety, irritability and nervousness. Common foods include milk, cheese, cheese, hard tofu, sardines, dried shrimp, black sesame seeds, etc.

Simple weight loss recipes recommended

Material usesCheese egg sandwich2 slices of whole wheat bread
1 egg
1 slice low-fat cheese
2 tablespoons of low-fat salad dressing 1. Bake the eggs for about 10 minutes until they are fully cooked, add cold water, remove the shells, and cut them into small pieces.
2. Mix low-fat salad dressing with scrambled eggs.
3. Add scrambled eggs and cheese to whole wheat bread.
4. Cut the bread in half diagonally and serve.Blueberry Oatmealhalf a cup of blueberries
half a bowl of wholemeal oatmeal
1 cup low-fat milk 1. Wash blueberries and set aside.
2. Add low fat milk and oatmeal to the pot and cook for about 5 minutes.
3. Add blueberries to oats, mix well and cook briefly, and it’s ready.Fried chicken with tricolor peppers3 chicken fillets
half a red pepper
half a yellow pepper
Half a green pepper

Marinade:
half a tablespoon of light soy sauce
half a teaspoon of salt
1 teaspoon of sugar

Seasoning:
1 teaspoon light soy sauce
1 teaspoon oyster sauce
1 teaspoon of sugar

1. Cut the chicken into small pieces and marinate with marinade for 15 minutes.
2. Remove the seeds from the tricolor pepper and cut the pieces.
3. Heat a wok, add a little oil, add chicken fillets and stir-fry until cooked.
4. Add tri-colored peppers.
5. Add spices, mix well and serve.

Learn more: Kirby Tse – Certified Nutritionist (Hong Kong Nutritionists Association)
「Family Life Center“Nutritionist, Bachelor of Food and Nutrition Science from CUHK. He is good at designing simple and delicious slimming and nutritious menus based on the busy life habits of Hong Kong people.