Reporter Li Hongdian / Taipei Report
▲ He Caixuan, a nutritionist in the good food class, also taught the six principles of the antidepressant diet to help you banish depression! (Photo / Excerpt from Good Food Class Facebook)
Autumn always brings a touch of sadness. Autumn and winter are the seasons of depression. Even if you don’t suffer from depression, you will feel anxious and sad due to seasonal changes and reduced sunshine hours.
A good cooking class composed by professional nutritionists has posted[Una foto per sapere come mangiare]Qiu Lai’s concern is deeper, eat like this to drive off Qiu Chou! In the article it is mentioned that if you are feeling depressed in the fall and winter, in addition to chatting more with friends and family, dietician He Caixuan from the good food class also teaches the six principles of the antidepressant diet to help you chase away your depression. !
1. Choose the whole ingredients:Proper carbohydrates can aid serotonin synthesis, and whole and unrefined grains can be used along with B vitamins, selenium, zinc and other nutrients that help improve mood and reduce anxiety and help fight depression.
2. Five fruits and vegetables a day:Studies have found that fruit and vegetable intake is associated with a lower risk of depression (especially fruit) .It is recommended that you eat five fruits and vegetables every day, which not only helps keep intestinal bacteria good, but also helps the body to resist oxidation and inflammation and maintain a good mood.
3. There are fish to eat every week:Deficiency in omega-3 fatty acids can affect mood-related neurotransmission (such as tryptophan, dopamine, etc.) and past studies have found that eating fish more than once a week significantly reduces the risk of depression in women! Vegetarians can also rely on flaxseed oil, nuts, and avocados for omega-3 fatty acids.
4. Vitamin D supplement:A vitamin D deficiency can easily increase the risk of depression, and it is recommended to go out in the sun in the morning or at noon and eat foods rich in vitamin D (such as egg yolks, dried mushrooms, salmon, etc.).
5. Eat less junk food:Studies have found that unhealthy diets such as processed foods, sweets, sodas, and saturated fatty acids increase the risk of depression, while those who eat healthy diets such as fruits and vegetables, whole grains, nuts, olive oil, fish and legumes have a lower risk of depression risk.
6. Check your weight:Obesity is related to depression.It is recommended to maintain moderate exercise every week and to maintain a BMI between 18.5 and 24.
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