Nutritionists recommend 5 categories of stress-reducing foods, easy homemade recipes to stabilize your mood | ZTYLEZ

Sleep is closely related to mood. Long-term sleep deprivation has an impact on cardiovascular disease, and can even affect emotional stability, making it easier to lose control of your mood and become irritable, and also increase the risk of anxiety and depression. In addition to establishing good sleeping habits, it turns out that stabilizing your mood can rely on eating? This time, we have invited accredited nutritionist Xie Shimin to introduce you to 5 nutrients that can help reduce stress, as well as their main food sources, and recommend 3 healthy and simple stress-reducing recipes!

complex carbohydrates

It can supply sugar and energy to the brain and increase serotonin secretion, helping the brain stabilize emotions. Because its digestion rate is slower than refined sugar, it can help stabilize blood sugar and prevent blood sugar from rising sharply after a meal, which may cause excessive mood swings. 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 stabilize emotions and make people feel relaxed. Common foods including milk, chicken, eggs, fish, etc. are 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 stress-reducing effect. Common foods include salmon, tuna, flounder, sardines, nuts, etc.

Further reading:

Vitamin C

Vitamin C is a type of antioxidant that can neutralize free radicals produced by stress, help reduce and resist stress, and enhance resistance. Vitamin C is also an important component in the production of norepinephrine and dopamine, which helps stabilize mood. Common foods include papaya, blueberries, oranges, kiwis, broccoli, tricolor peppers, etc.

Calcium

Calcium can help reduce muscle tension, making people less likely to be nervous, irritable and anxious. Common foods include milk, cheese, cheese, hard tofu, sardines, dried shrimps, black sesame seeds, etc.

Recommended simple stress-reducing recipes

	Material	practice
Cheese egg sandwich	2 slices of whole wheat bread 1 egg 1 slice low-fat cheese 2 tsp low-fat salad dressing	1. Boil the eggs for about 10 minutes until they are fully cooked, rinse with cold water, remove the shells, and chop into small pieces. 2. Mix low-fat salad dressing with cracked eggs. 3. Place broken eggs and cheese in whole wheat bread. 4. Cut the bread in half diagonally and serve.
Blueberry Oatmeal	half cup blueberries Half a bowl of whole 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.
Stir-fried chicken with three-color peppers	3 chicken fillets half red pepper half yellow pepper Half green pepper Marinade: Half a tablespoon of light soy sauce half teaspoon salt 1 teaspoon sugar Seasoning: 1 teaspoon light soy sauce 1 teaspoon oyster sauce 1 teaspoon sugar	1. Cut the chicken into small pieces and marinate with marinade for 15 minutes. 2. Remove seeds from tricolor pepper and cut into pieces. 3. Heat a wok, add a little oil, add chicken fillets and stir-fry until cooked. 4. Add tri-color peppers. 5. Add seasonings, stir well and serve.

Learn more: Kirby Tse – Accredited Nutritionist (Hong Kong Society of Nutritionists)
Nutritionist at “Family Nutrition Center”, Bachelor of Food and Nutritional 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.