哈佛營養師和大腦專家避免這5種食物會讓你“疲倦和壓力”

 https://www.cnbc.com/2022/05/14/harvard-nutritionist-and-brain-expert-avoids-these-foods-that-make-you-tired-and-stressed.html

A Harvard nutritionist and brain expert avoids these 5 types of foods that can make you ‘tired and stressed’ Published Sat, May 14 202210:30 AM EDT Dr. Uma Naidoo, Contributor@DRUMANAIDOO SHAREShare Article via FacebookShare Article via TwitterShare Article via LinkedInShare Article via Email Tara Moore | Stone | Getty Images While many conscientious eaters think constantly about the food we’re eating — how it will affect our hearts, the environment and most of all, our waistlines — we rarely think about its impact on our brains, mood and energy levels. But the gut and the brain are in constant two-way communication, and the health of one directly influences the health of the other.  More specifically, when inflammation is present in the gut, less energy is available to the brain and body. That’s because low-grade inflammation flips off a metabolic switch in the chemical pathway that produces energy. The result is not only lower energy but an increase in free radicals that damage brain tissue. Foods that can cause anxiety and fatigue Understanding which foods contribute to chronic inflammation of the gut and brain is a powerful step in managing your mood and energy levels.  As a nutritional psychiatrist, I always try to avoid these five types of foods that can make you tired and stressed: 1. Processed foods Consuming unhealthy processed foods like baked goods and soda, which are loaded with refined and added sugars — often in the form of high-fructose corn syrup — floods the brain with too much glucose. This “sugar flood” can lead to inflammation in the brain and may ultimately result in depression and fatigue. Instead of buying processed foods, I recommend reaching for nutrient-dense whole foods like fresh or vegetables and clean proteins like organic grass-fed beef and wild or sustainably-caught fish. 2. Industrial seed oils The industrialization of the food industry has led to the development of inexpensive, highly processed oils created from the byproduct of abundant crops. These include corn, grapeseed, soybean sunflower and palm oils. Through processing, these oils become incredibly high in inflammatory omega-6 fatty acids and devoid of anti-inflammatory omega-3, which promotes brain health. Studies have shown that people who consume foods high in omega-6 fatty acids are at higher risk of depression compared to those who consume foods high in omega-3s. Opt for anti-inflammatory alternatives like extra virgin olive oil or avocado oil when cooking.  3. Added and refined sugars While you might expect sugar to be common in pastry desserts or boxed cereals, it can also be found in surprising foods like ketchup, salad dressings and savory items like french fries. Added and refined sugars exacerbate inflammation and overwhelm the body with more sugar than it needs, which can create increased anxiety and unstable mood levels. Because sugar has an addictive effect, the less of it we eat over time, the less we will crave. To cut down on your sugar dependency, shop for whole foods that are not made with added sugars. When I’m absolutely craving something sweet, I’ll reach for a handful of blueberries or a bite of extra dark chocolate. 4. Fried foods Tempura, empanadas, samosas, fish and chips, fried chicken — is your mouth watering yet? I get it. Still, it pays to reduce the amount of fried foods you eat. A 2016 study looked at 715 factory workers and measured their levels of depression, resilience and fried food consumption. Sure enough, researchers found that people who consumed more fried foods were more likely to develop depression in their lifetime. Fried foods are likely mood killers because they’re usually fried in unhealthy fats. In recent years, the conversation around fat in diet has changed. Now nutritionists distinguish between “bad fats” (i.e., margarine, hydrogenated oils), which are known to cause cardiovascular disease and other woes, and “good fats” (i.e., avocados, olive oil) that can help benefit well-being. 5. Artificial sweeteners Sugar replacements are increasingly common in foods that claim to be “healthy” by helping you cut down on calories. That’s alarming, because science implicates many artificial sweeteners can contribute to depression. One study showed that people who consume artificial sweeteners, mostly via diet drinks, are more depressed than those who don’t consume them. Even worse, several studies have demonstrated that artificial sweeteners can be toxic to the brain, altering concentrations of mood-regulating neurotransmitters. To cut down on artificial sweeteners, put natural sweeteners like honey or agave nectar in your beverages. Foods that fight fatigue Here are the foods, vitamins, and nutrients I try to embrace for a happy brain and healthy body: ·   Probiotics: yogurt with active cultures, tempeh, miso, sauerkraut, kefir, kimchi, kombucha and certain cheeses ·   Prebiotics: beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, artichokes and leeks ·   Low-GI carbohydrates: brown rice, quinoa, steel-cut oatmeal and chia seeds ·   Medium-GI foods, in moderation: honey, orange juice and whole-grain bread ·   Healthy fats: monounsaturated fats like olive oil, nuts, nut butters and avocados ·   Omega-3 fatty acids: fish, especially fatty fish like salmon, mackerel, tuna, herring and sardines. ·   Vitamins: B9, B12, B1, B6, A and C ·   Minerals and micronutrients: iron, magnesium, potassium, zinc and selenium ·   Spices: saffron and turmeric ·   Herbs: oregano, lavender, passionflower and chamomile Keep in mind that changing your diet alone won’t help you fully prevent or cure depression and anxiety. But changing your eating habits can lead to positive effects that leave you feeling energized and rejuvenated. Dr. Uma Naidoo is a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book “This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter and Instagram.

哈佛營養師和大腦專家避免這5種食物會讓你“疲倦和壓力”       2022 年 5 月 14 日星期六發布美國東部時間上午 10:30 博士。烏瑪奈杜，貢獻者@DRUMANAIDOO 分享通過 Facebook 分享文章通過 Twitter 分享文章通過 LinkedIn 分享文章通過電子郵件分享文章 塔拉摩爾 | 石頭 | 蓋蒂圖片社 雖然許多盡心盡責的食客不斷思考我們所吃的食物——它將如何影響我們的心臟、環境，最重要的是，我們的腰圍——但我們很少考慮它對我們的大腦、情緒和能量水平的影響。 但腸道和大腦一直在雙向交流，一個人的健康直接影響另一個人的健康。  更具體地說，當腸道出現炎症時，大腦和身體可用的能量就會減少。這是因為低度炎症會觸發產生能量的化學途徑中的代謝開關。 結果不僅降低了能量，而且增加了破壞腦組織的自由基。 會導致焦慮和疲勞的食物 了解哪些食物會導致腸道和大腦的慢性炎症是管理情緒和能量水平的重要一步。  作為一名營養精神科醫生，我總是盡量避免這五種會讓你感到疲倦和壓力的食物： 1. 加工食品 食用不健康的加工食品，如烘焙食品和蘇打水，這些食品富含精製和添加糖——通常以高果糖玉米糖漿的形式出現——會使大腦充滿過多的葡萄糖。這種“糖水”會導致大腦發炎，最終可能導致抑鬱和疲勞。 我建議不要購買加工食品，而是購買營養豐富的全食物，如新鮮或蔬菜，以及清潔蛋白質，如有機草飼牛肉和野生或可持續捕撈的魚。 2. 工業種子油 食品工業的工業化導致了廉價、高度加工的油的發展，這些油由豐富的農作物的副產品製成。這些包括玉米、葡萄籽、大豆向日葵和棕櫚油。 通過加工，這些油的炎症性 omega-6 脂肪酸含量變得非常高，並且缺乏促進大腦健康的抗炎性 omega-3。研究表明，與食用富含 omega-3 食物的人相比，食用富含 omega-6 脂肪酸的食物的人患抑鬱症的風險更高。 烹飪時選擇抗炎替代品，如特級初榨橄欖油或鱷梨油。  3. 添加糖和精製糖 雖然您可能認為糖在糕點甜點或盒裝麥片中很常見，但它也可以在番茄醬、沙拉醬和炸薯條等鹹味食品中找到。 添加糖和精製糖會加劇炎症，使身體承受過多的糖分，從而增加焦慮和不穩定的情緒水平。 因為糖有上癮的作用，隨著時間的推移，我們吃得越少，我們就越渴望。為了減少對糖的依賴，購買不含添加糖的天然食品。 當我非常想吃甜食時，我會伸手去拿一把藍莓或一口額外的黑巧克力。 4.油炸食品 天婦羅、肉餡捲餅、咖哩角、炸魚和薯條、炸雞——你流口水了嗎？我得到它。儘管如此，減少你吃的油炸食品的數量是值得的。 2016 年的一項研究調查了 715 名工廠工人，並測量了他們的抑鬱、復原力和油炸食品消費水平。果然，研究人員發現，食用更多油炸食品的人一生中更容易患上抑鬱症。 油炸食品很可能是情緒殺手，因為它們通常是用不健康的脂肪油炸的。近年來，關於飲食中脂肪的話題發生了變化。現在，營養學家將已知會導致心血管疾病和其他疾病的“壞脂肪”（即人造黃油、氫化油）和有助於健康的“好脂肪”（即鱷梨、橄欖油）區分開來。 5. 人造甜味劑 通過幫助您減少卡路里，糖替代品在聲稱“健康”的食物中越來越普遍。 這令人震驚，因為科學表明許多人造甜味劑會導致抑鬱症。一項研究表明，食用人造甜味劑（主要是通過減肥飲料）的人比不食用人造甜味劑的人更抑鬱。 更糟糕的是，幾項研究表明，人造甜味劑可能對大腦有毒，改變情緒調節神經遞質的濃度。 為了減少人造甜味劑，在飲料中加入蜂蜜或龍舌蘭花蜜等天然甜味劑。 抗疲勞的食物 以下是我為快樂的大腦和健康的身體而嘗試接受的食物、維生素和營養素： ·   益生菌：含有活性培養物的酸奶、豆豉、味噌、酸菜、開菲爾、泡菜、康普茶和某些奶酪 ·   益生元：豆類、燕麥、香蕉、漿果、大蒜、洋蔥、蒲公英、蘆筍、朝鮮薊和韭菜 ·   低GI碳水化合物：糙米、藜麥、鋼切燕麥片和奇亞籽 ·   中等GI食物，適量：蜂蜜、橙汁和全麥麵包 ·   健康脂肪：單不飽和脂肪，如橄欖油、堅果、堅果醬和鱷梨 ·   Omega-3 脂肪酸：魚類，尤其是鮭魚、鯖魚、金槍魚、鯡魚和沙丁魚等富含脂肪的魚類。 ·   維生素： B9、B12、B1、B6、A 和 C ·   礦物質和微量營養素：鐵、鎂、鉀、鋅和硒 ·   香料：藏紅花和薑黃 ·   草藥：牛至、薰衣草、西番蓮和洋甘菊 請記住，僅改變飲食並不能幫助您完全預防或治愈抑鬱症和焦慮症。但是改變你的飲食習慣可以帶來積極的影響，讓你感覺精力充沛，恢復活力。 Uma Naidoo 博士是哈佛醫學院 的營養精神病學家、大腦專家和教員 。她還是馬薩諸塞州總醫院營養與生活方式精神病學主任，並著有暢銷書 《這是你的食物大腦：對抗抑鬱症、焦慮症、創傷後應激障礙、強迫症、多動症和多動症的令人驚訝的食物不可或缺的指南》更多的。” 在Twitter 和Instagram 上 關注她。