托福阅读背景知识之那些越吃心情越好的食物

 　　The saying “you are what you eat” may have some merit when it comes to your mood. Many people fail to realize that a majority of the chemicals that regulate our moods actually come from the nutrients¹ in the food we eat.

　　有句话怎么说来着，“吃什么可以决定心情”，要想改善心情，食物可以帮大忙。很多人都没有意识到我们食物中富含很多营养化学物质，这些都对提升心情有好处哦。

　　If your mood is not what you'd like it to be, stock up on foods that will give you a much-needed boost.

　　如果心情不是很好，那就吃点会让你开心的食物来个好心情大爆发吧。

　　Cold Water Fish 冷水性鱼类

　　A deficit² in omega-3 fatty acids can reduce the efficiency or movement of neurotransmitters such as serotonin, which can throw your mood off balance.

　　缺乏ω-3脂肪酸会降低诸如神经递质5-羟色胺的分泌，这将会使情绪失衡。

　　Cold water fish like salmon³, tuna or sardines⁴ can put you back on track and offer an easy snacking source to boost your mood and satisfy your appetite.

　　像大马哈鱼、金枪鱼以及沙丁鱼这类的冷水性鱼类可以让你回到正轨，可当零食来吃，既能改善心情，还能大饱口福哦。

　　Nuts 坚果

　　Nuts are another great source of omega-3 fatty acids. This option works especially well for vegetarians⁶.

　　坚果也是富含ω-3脂肪酸的食物之一。这可是素食主义者的最好选择哦。

　　Spruce up oatmeal with a variety of walnuts⁷, pecans and almonds or experience the mood-boosting benefits of nuts with a peanut butter snack bar when you’re in a rush and a little flustered⁸.

　　在燕麦里加点核桃、胡桃和杏仁，或是在忙碌疲惫时吃根花生酱能量棒享受一下坚果带来的好心情吧。

　　Spinach⁹ 菠菜

　　Adding folic acid to your diet can increase the serotonin levels in your brain and calm your mood at the same time. Cooked spinach is a good source of folic acid.

　　在饮食中添加点叶酸可以提高大脑中血清素水平，同时能放松心情，而煮熟的菠菜里富含叶酸。

　　When your mood is low, fix yourself a salad of spinach, lima beans and chopped root vegetables to boost your spirits and your folate intake¹⁰.

　　情绪低落时，不如吃个菠菜、青豆和切碎的蔬菜根沙拉吧，这样可以改善心情，同时保证叶酸摄入哦。

　　Whole Grains 全谷类

　　Get a daily dose of selenium by incorporating more whole grains into your diet. A lack of selenium can make you anxious, irritable¹¹, hostile and depressed¹².

　　饮食里加点粗粮能补充每日所需的硒，缺硒会让你焦虑易怒，敌对且压抑。

　　Opt⁵ for whole-grain breads and cereals to start your day off on the right foot and in the best state of mind.

　　选择全谷类面包或谷类能保证你每天心情舒畅哦。

　　High-Protein Foods 高蛋白食物

　　Fill your daily diet with high-protein foods such as oats, bananas, dried dates and low-fat dairy products to jump start your new attitude. These snacking sources provide the best sources for tryptophan.

　　每日餐饮中加入燕麦、香蕉、干枣等高蛋白低脂肪食物能让你心情大好，这些小吃可都富含色氨酸哦。

　　Tryptophan plays an important role in regulating mood, and decreasing tryptophan can lead to increased aggression¹³. It is not produced by our body naturally, so it’s critical that we get it from our diet.”

　　色氨酸在调节情绪上起着至关重要的作用，缺乏色氨酸会导致负面情绪增加。由于我们人体无法自然分泌出色氨酸，所以不妨在饮食里有意识的摄入一点吧。

　　Fresh Fruits and Veggies 新鲜水果和蔬菜

　　Eating healthy tastes good and helps you feel better. Toss out those sugar-packed treats and stock up on fresh fruits and veggies.

　　饮食健康不仅是一种享受同时还能改善心情。别再吃那些添加大量糖分的零食啦，选择新鲜的水果和蔬菜吧。

　　Sugar spikes¹⁴ and drops your blood sugar, leaving you feeling cranky and moody¹⁵. Changing your diet can be difficult, but you have to be able to tolerate temptations.”

　　糖分会使血糖峰值下降，让你变得暴躁和喜怒无常。改变饮食的确十分困难，但是你必须能抵挡诱惑。

　　Fiber¹⁶-Rich Foods 高纤维食物

　　Kormeili recommends attacking that bad mood with fiber. Foods rich in soluble¹⁷ fiber, such as barley¹⁸, apples, oranges, sweet potatoes, carrots and beans can drastically boost your mood and spruce up your good cheer.

　　认为想要对抗坏情绪，不妨试试纤维吧。那些富含可溶性纤维的食物，如大麦、苹果、橙子、甜土豆、胡萝卜和大豆可以大大提升你的情绪哦。

　　They slow down the absorption of sugar in your blood and therefore potentially lessen¹⁹ blood sugar and mood swings.

　　这些会减缓血液中对糖分的吸收，从而降低血糖，防止情绪波动。

　　Pumpkin²⁰ Seeds 南瓜籽

　　You don’t have to wait for the fall season to break out the pumpkin seeds. High in tryptophan and zinc²¹, pumpkin seeds are calming and offer a great snack to help balance blood sugar during any season.

　　其实你不用等到秋天来收集南瓜籽啦。由于富含色氨酸和锌，南瓜籽是绝好的零食，可以在任何时候平衡血糖哦。

　　Spice up the seeds and your taste buds by baking them with sea salt, turmeric, ginger²² and pepper.

　　要想有滋味点，不如试试干炒，外加海盐、姜黄、生姜和胡椒。

　　Eggs 鸡蛋

　　Start your day off with a homemade breakfast that will boost your mood and your energy level. Eggs have amino acids for making feel-good chemicals like serotonin. They are great for breakfast and getting a good start to the day to prevent blood sugar swings.

　　早起吃一顿爱心早餐能提升心情和能量哦。鸡蛋富含让人心情好的化学物质氨基酸，如血清素。早餐吃鸡蛋是绝好的选择，开启美好的新一天，还能防止血糖浮动。

　　So whip up an omelet, boil an egg for a midday snack or scramble²³ eggs with your favorite veggies and feel the mood-boosting effects.

　　所以无论是煎鸡蛋，煮鸡蛋，中午吃或是和喜欢的蔬菜配在一起，都能让你觉得心情大好。

　　Vitamin C Sources 富含维他命C食物

　　Mild to moderate deficiency of vitamin C may be associated with increased nervousness and anxiety. Boost your immunity²⁴, protect against toxins²⁵ and improve your mood by adding more oranges, bell peppers, potatoes, broccoli²⁶, kale and leafy greens to your diet.

　　轻度及中度缺乏维生素C会增加紧张和焦虑。想要提高免疫力，抗毒，提高心情，就多吃点诸如橘子、灯笼椒、土豆、西兰花、羽衣甘蓝这样的食物。

　　Dark green leafy vegetables like spinach, kale and chard contain plenty of calming magnesium²⁷ as well as good amounts of the B vitamins.

　　深绿色叶子的蔬菜，比如菠菜、甘蓝和甜菜富含镁以及大量的维生素B。

1 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

2 deficit   

n.亏空，亏损；赤字，逆差

参考例句：

• The directors have reported a deficit of 2.5 million dollars.董事们报告赤字为250万美元。
• We have a great deficit this year.我们今年有很大亏损。

3 salmon   

n.鲑，大马哈鱼，橙红色的

参考例句：

• We saw a salmon jumping in the waterfall there.我们看见一条大马哈鱼在那边瀑布中跳跃。
• Do you have any fresh salmon in at the moment?现在有新鲜大马哈鱼卖吗？

4 sardines   

n. 沙丁鱼

参考例句：

• The young of some kinds of herring are canned as sardines. 有些种类的鲱鱼幼鱼可制成罐头。
• Sardines can be eaten fresh but are often preserved in tins. 沙丁鱼可以吃新鲜的，但常常是装听的。

5 opt   

vi.选择，决定做某事

参考例句：

• They opt for more holiday instead of more pay.他们选择了延长假期而不是增加工资。
• Will individual schools be given the right to opt out of the local school authority?各个学校可能有权选择退出地方教育局吗？

6 vegetarians   

n.吃素的人( vegetarian的名词复数 )；素食者；素食主义者；食草动物

参考例句：

• Vegetarians are no longer dismissed as cranks. 素食者不再被视为有怪癖的人。
• Vegetarians believe that eating meat is bad karma. 素食者认为吃肉食是造恶业。

7 walnuts   

胡桃（树）( walnut的名词复数 )； 胡桃木

参考例句：

• Are there walnuts in this sauce? 这沙司里面有核桃吗？
• We ate eggs and bacon, pickled walnuts and cheese. 我们吃鸡蛋，火腿，腌胡桃仁和干酪。

8 flustered   

adj.慌张的；激动不安的v.使慌乱，使不安( fluster的过去式和过去分词)

参考例句：

• The honking of horns flustered the boy. 汽车喇叭的叫声使男孩感到慌乱。 来自《现代英汉综合大词典》
• She was so flustered that she forgot her reply. 她太紧张了，都忘记了该如何作答。 来自辞典例句

9 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

10 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

11 irritable   

adj.急躁的；过敏的；易怒的

参考例句：

• He gets irritable when he's got toothache.他牙一疼就很容易发脾气。
• Our teacher is an irritable old lady.She gets angry easily.我们的老师是位脾气急躁的老太太。她很容易生气。

12 depressed   

adj.沮丧的，抑郁的，不景气的，萧条的

参考例句：

• When he was depressed,he felt utterly divorced from reality.他心情沮丧时就感到完全脱离了现实。
• His mother was depressed by the sad news.这个坏消息使他的母亲意志消沉。

13 aggression   

n.进攻，侵略，侵犯，侵害

参考例句：

• So long as we are firmly united, we need fear no aggression.只要我们紧密地团结，就不必惧怕外来侵略。
• Her view is that aggression is part of human nature.她认为攻击性是人类本性的一部份。

14 spikes   

n.穗( spike的名词复数 )；跑鞋；（防滑）鞋钉；尖状物v.加烈酒于( spike的第三人称单数 )；偷偷地给某人的饮料加入（更多）酒精（ 或药物）；把尖状物钉入；打乱某人的计划

参考例句：

• a row of iron spikes on a wall 墙头的一排尖铁
• There is a row of spikes on top of the prison wall to prevent the prisoners escaping. 监狱墙头装有一排尖钉，以防犯人逃跑。 来自《简明英汉词典》

15 moody   

adj.心情不稳的，易怒的，喜怒无常的

参考例句：

• He relapsed into a moody silence.他又重新陷于忧郁的沉默中。
• I'd never marry that girl.She's so moody.我决不会和那女孩结婚的。她太易怒了。

16 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

17 soluble   

adj.可溶的；可以解决的

参考例句：

• These tablets are soluble in water.这些药片可在水中溶解。
• Camphor is soluble in alcohol.樟脑在酒精中可以溶化。

18 barley   

n.大麦，大麦粒

参考例句：

• They looked out across the fields of waving barley.他们朝田里望去,只见大麦随风摇摆。
• He cropped several acres with barley.他种了几英亩大麦。

19 lessen   

vt.减少，减轻；缩小

参考例句：

• Regular exercise can help to lessen the pain.经常运动有助于减轻痛感。
• They've made great effort to lessen the noise of planes.他们尽力减小飞机的噪音。

20 pumpkin   

n.南瓜

参考例句：

• They ate turkey and pumpkin pie.他们吃了火鸡和南瓜馅饼。
• It looks like there is a person looking out of the pumpkin!看起来就像南瓜里有人在看着你！

21 zinc   

n.锌；vt.在...上镀锌

参考例句：

• Brass is formed by the fusion of copper and zinc.黄铜是通过铜和锌的熔合而成的。
• Zinc is used to protect other metals from corrosion.锌被用来保护其他金属不受腐蚀。

22 ginger   

n.姜，精力，淡赤黄色；adj.淡赤黄色的；vt.使活泼，使有生气

参考例句：

• There is no ginger in the young man.这个年轻人没有精神。
• Ginger shall be hot in the mouth.生姜吃到嘴里总是辣的。

23 scramble   

v.爬行，攀爬，杂乱蔓延，碎片，片段，废料

参考例句：

• He broke his leg in his scramble down the wall.他爬墙摔断了腿。
• It was a long scramble to the top of the hill.到山顶须要爬登一段长路。

24 immunity   

n.优惠；免除；豁免，豁免权

参考例句：

• The law gives public schools immunity from taxation.法律免除公立学校的纳税义务。
• He claims diplomatic immunity to avoid being arrested.他要求外交豁免以便避免被捕。

25 toxins   

n.毒素( toxin的名词复数 )

参考例句：

• The seas have been used as a receptacle for a range of industrial toxins. 海洋成了各种有毒工业废料的大容器。
• Most toxins are naturally excreted from the body. 大部分毒素被自然排出体外。 来自《简明英汉词典》

26 broccoli   

n.绿菜花，花椰菜

参考例句：

• She grew all the broccoli plants from seed.这些花椰菜都是她用种子培育出来的。
• They think broccoli is only green and cauliflower is only white.他们认为西兰花只有绿色的，而菜花都是白色的。

27 magnesium   

n.镁

参考例句：

• Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
• The water contains high amounts of magnesium.这水含有大量的镁。