10 Eating happily makes you feel good.
rolled oats
Cereal is our good friend for breakfast, which is convenient and nutritious. The general impression of cereal is that the water-soluble fiber in it can lower cholesterol, but I don't know that cereal contains many nutrients that help brain nerve conduction substances. Like rich 6, it can help to synthesize the happy hormone serotonin, norepinephrine makes us motivated, and phenylethylamine makes us feel in love. Eating cereal is really beneficial. Have a bowl of cereal for breakfast and face the challenge with a good mood all day.
soybean
Soybean is really a wonderful food. It can be ground into soybean milk and made into tofu. We encourage everyone to make more use of it for cooking, such as stewed rice with soybeans and steamed fish with soybeans. Soybean can not only provide abundant protein, but also its rich lecithin is an important component of brain cell membrane. Lecithin can be metabolized into "acetylcholine", which is an aggressive nerve conduction substance that makes us think clearly. In addition, soybean is rich in tryptamine, 6 and nicotine, which is an excellent component for synthesizing the happy hormone serotonin. Soybean is also one of the best foods containing glutamine. Glutamine can be metabolized into γ -aminobutyric acid (GABA) in the body, which helps people relax without anxiety.
From this perspective, soybeans can make us happy and relaxed. It is a good choice to drink more soybean milk, eat tofu or take dried beans as snacks when you have the opportunity.
Health maintenance
tuna
Tuna is a kind of fish that people often eat, and canned tuna is more common. The most famous is rich in deep-sea fish oil EPA and DHA, and DHA is also an indispensable raw material for membrane synthesis of our brain cells. In addition, tuna also contains important nutrients needed to synthesize the happy hormone "serotonin", such as tryptamine, 6 and nicotine. People often say that eating more tuna will make your brain smarter, but it will actually make you feel better.
little dried fish
Dried fish is really a cheap and nutritious food, which is very good for stewing porridge, making soup, cooking amaranth and even being a snack. Dried fish is rich in calcium, which is an indispensable nutrient for the operation of nervous system or the release of nerve conduction substances. In addition, it is rich in arginine, magnesium and calcium, all of which contribute to the synthesis of nitric oxide and can help learning and memory.
In addition, dried fish is rich in amphetamines, which is an important raw material for synthesizing dopamine and can make people feel in love. Although I don't think eat small fish will feel in love when he is dry, he does contain many nutrients that can relax his mood.
spinach
According to research, if folic acid is insufficient in the body, depression will occur, which is actually related to insufficient synthesis of serotonin, dopamine and norepinephrine, because the above three neurotransmitters have a positive impact on mood. So eat more foods with sufficient folic acid. The folic acid content of spinach in China is one or two. The high content of oxalic acid in spinach will inhibit the absorption of iron, so iron supplementation is not the best, but folic acid supplementation is good. If you want to make your mood better, think positively and don't forget to eat spinach often in your diet.
Feeding and preaching
guava
Vitamin C is an indispensable nutrient for human body to synthesize neurotransmitters such as dopamine and norepinephrine. Dopamine makes us feel confident and happy; Norepinephrine can generate upward momentum. In addition, vitamin C can reduce the concentration of stress hormone cortisol. Excessive cortisol can cause inexplicable anxiety and is also a brain cell killer. Therefore, vitamin C supplementation really has a positive effect on the mood.
Guava is the fruit with the richest vitamin C content among native fruits, and it is also the best snack when you are hungry or greedy. Eating guava can not only have good skin, but also have a good mood and good complexion.
semen sesami nigrum
I often recommend that vegetarians can add black sesame seeds when drinking soybean milk, but the calcium in soybean milk is far less than that in milk. Adding black sesame seeds can supplement calcium. Two-thirds tablespoons of black sesame seeds contain calcium equivalent to half a cup of milk (about 100 ml), and calcium is an indispensable nutrient for relaxing.
Black sesame is also rich in many nutrients that synthesize norepinephrine, such as amphetamine acid, folic acid, nicotine, copper and so on. Let us be energetic and refreshed. Therefore, snacks, drinks and dishes are all very good, which not only enhances the taste, but also supplements the good food that makes us feel positive.
sunflower seeds?
Sunflower seeds have the highest content of vitamin E among all nuts. The antioxidant capacity of vitamin E can protect brain cells. In addition, sunflower seeds are also rich in magnesium, which can help us metabolize the stress hormone "cortisol" and make us less anxious. Sunflower seeds are also rich in nutrients that synthesize the happy hormone serotonin, such as tryptamine, vitamin B6 and nicotine. Sprinkle some sunflower seeds on breakfast cereal or salad for lunch and dinner, just like sprinkling happy seeds in your diet.
Wheat embryo
Wheat germ is a relatively uncommon food, but now it is also easy to buy in organic food stores. The content of vitamin E in wheat germ is also quite high, and this oil-soluble antioxidant is very helpful to protect the cell membrane of the brain. Nutrients contained in wheat germ can help to synthesize neurotransmitters such as tryptamine, melatonin and norepinephrine.
Germ is the essence of concentrated nutrition when seeds are not germinated, and it is the source of energy for a small seed to break through the predicament and grow into seedlings, so eating more wheat germ can make our life full of vitality.
Physical and mental health rules
Low-fat milk
Studies show that people with low calcium concentration in the body are more likely to be nervous, anxious and irritable, so calcium supplementation is not only to prevent osteoporosis, but also to have a good mood.
The latest dietary guidelines suggest that you can drink two glasses of low-fat milk every day. Unless there are religious factors, physical allergies or environmental considerations, drinking low-fat milk to supplement calcium is an effective method. Modern people have too many opportunities to eat fat, so they don't need to drink whole milk. People who drink milk and have loose bowels can consider drinking yogurt or eating cheese.
Just relax。 Five secrets are wonderful every day.
Life is very stressful now, and I often feel suffocated in the face of all kinds of pressures. I want to get rid of all my troubles and relax, but I can't find a clue. Below, we will teach you five simple tips that may make you shine every day.
Step one, calm down 1 min.
At this time, you can pat your shoulders, arms, waist and legs to help your body relax.
It is said that psychologists have used this method to help many veterans who suffered psychological trauma in the Vietnam War.
Step two, meditate for 2 minutes.
Close your eyes, take a deep breath and concentrate on inhaling and exhaling. Experts suggest that you can imagine yourself sitting by the river and watching the running water under the blue sky, because blue will make people relax.
woman
Step three, roll your eyes three times.
The rotation of eyes is inseparable from brain activity. Turning eyes helps the brain to adjust and change its thinking, which is the secret of inner peace. Try turning your eyes left and right for 3 minutes, which may change your mood.
The fourth step is to learn to observe emotions.
People's emotions are like waves, which fluctuate every day. Try to find your own emotional rules, and you won't be too surprised when your mood changes suddenly.
Step five, pray for 5 minutes.
Take a few minutes every day to bless yourself and others, and you can baptize your soul like meditation.
Four ways to relax.
Emotional transfer method
Emotional transfer method is a way to project hidden bad emotions on something or someone in order to get rid of them. According to psychology, when emotional reactions occur, there is a strong focus of excitement in the brain. At this point, if one or more new exciting focuses are established, the original dominant center can be offset or diluted. Therefore, when you are upset and nervous because of excessive mental work, doing something else consciously to distract your attention can balance the neural process and relieve your mood. Such as listening to music, walking, playing ball games, watching movies and other legitimate and meaningful activities, so that the nervous and irritable mood can be relaxed.
law
Method refers to a self-training way to relieve individual tension and anxiety by contracting and relaxing one's skeletal muscle group in turn and carefully experiencing the tightness of each muscle. The whole process follows the principle of bottom-up, and the specific steps are as follows: toe muscle relaxation-calf muscle relaxation-hip muscle relaxation-abdominal muscle relaxation-chest muscle relaxation-back muscle relaxation-shoulder muscle relaxation-neck muscle relaxation-head muscle relaxation.
At the beginning of relaxation training, it is best to do it twice a day, about every time, and it is best to cooperate with some soothing music. With the proficiency of practice, it can be reduced to less than 20 minutes each time, twice a day or once a day. The time is usually arranged after lunch or before going to bed at night.
Systematic desensitization therapy
First, list the specific situations that cause test anxiety, and then rank the "anxiety level" from strong to weak according to the severity of various anxiety reactions. Secondly, according to the method of relaxation training, start imagining the first situation of "anxiety level" and relax training many times until all the muscles are completely relaxed after your imagination is over. This shows that you have successfully desensitized to the first situation of "anxiety level", and the relaxation response suppressed the corresponding anxiety response in imagination. At this time, you can desensitize to the second situation of "anxiety level". Desensitization is generally carried out once a day, and the "anxiety level" contained in each desensitization shall not exceed level 3. As long as we insist on systematic desensitization treatment, we can obviously alleviate the symptoms of exam anxiety.
Physical and mental health rules
Self-suggestion method
Positive self-suggestion helps to improve your self-confidence, enhance your courage to overcome difficulties and help you get rid of bad emotions. Self-suggestion is a method of mental health, psychological prevention and reconciliation imposed on oneself by words. The purpose is to adjust and control their emotions, emotions, hobbies, etc. Generally speaking, it is self-education and self-persuasion. When you feel impatient and bored in your study, you can say, "Only by studying hard can you succeed." Repeat it several times, and you will get it, and your heart will be calm.
Summary: These foods recommended above are nutritious and healthy, and can also help you decompress and relax. You might as well try them. They are very healthy.