视频欣赏

【视频欣赏】

【背景介绍】

科学家发现，人的喜怒哀乐与饮食有着密切的关系，有的食品能够使人快乐、安宁，有的食品则使人悲伤、忧愁、焦虑、愤怒，甚至是恐惧和狂燥。原理很简单，就是人体中一种称为血清素的物质有助于镇定情绪、解除焦虑，而这6种食物正是能促进血清素的分泌从而给人带来快乐的情绪。

【Transcript】

A cupcake may briefly lift your spirits, but these dietary changes can keep you happier in the long run.

You Will Need

Walnuts
Fatty fish
Foods rich in folic acid
Chicken and turkey
Complex carbs
Sesame seeds
Wild fish (optional)

Step 1: Munch on walnuts（多吃胡桃）
Munch on a handful of walnuts. They’re a rich source of vitamin B6, which the body needs to produce serotonin, a brain chemical involved in staving off depression. Sunflower seeds and wheat germ are also good sources of B6.

Step 2: Fill up on fish（一周至少吃两次鱼）
Eat at least two servings of fish per week. The omega-3 fatty acids in seafood increase serotonin levels, and some research indicates that people who eat fish less than once a week have about a 30 percent higher incidence of depression.

Wild fish has higher concentrations of omega-3s than farmed fish.

Step 3: Increase your intake of folic acid（多吃含叶酸的蔬菜和食物）
Eat foods that contain folic acid, also called folate — spinach, lentils, asparagus, and peas. Researchers have found a possible link between depression and low levels of this B vitamin.

Step 4: Have the fowl（多吃家禽，包括鸡肉，火鸡肉等）
Enjoy chicken and turkey; both have tryptophan, an amino acid that is essential to the production of serotonin. Researchers have found that people who are deprived of tryptophan fall into a depression.

Step 5: Pass the pasta（失望的时候，你也可以尝试吃面食）
When you’re feeling stressed, eat complex carbohydrates like whole-grain breads and pasta. Carbs enable tryptophan to enter the brain.

Step 6: Sprinkle sesame seeds on salads（在沙拉酱上涂上芝麻）
Eat tahini or snack on sesame seeds. They’re rich in the amino acid threonine, a deficiency of which has been linked to depression.

According to research, people who eat a Mediterranean-style diet — high in fruits, vegetables, and fish — are less likely to get depressed than those who eat mostly processed and fatty foods.

参考译文

【Translation】

蛋糕可以让你瞬间精神起来，但是吃下列这些食物会给你长久的好心情。

你需要

胡桃
含油脂的鱼
富含叶酸的食物
鸡肉
面食
芝麻
野生的鱼（供选择）

第一 多吃胡桃
啃一大把的胡桃，它们富含维生素B6，这种成分是给人体提供血清素的，让人远离消沉的。向日葵瓜子和麦芽也是富含B6的。

第二 多吃鱼
每周至少吃上两顿鱼。有研究显示，那些一周吃鱼少于每周一次的，比其他人更容易消沉。

第三 选择富含叶酸的食物

富含叶酸的食物有：菠菜，小扁豆，芦笋和豌豆等。研究表明维生素B和人的心情又很大的关系。

第四 多吃家禽

多吃鸡肉，它含有色氨酸，这种成分有助于形成血清素。研究发现缺少色氨酸的人容易悲观。

第五 当你感觉压力很大的时候，吃全谷面包或者面食来补充体内的色氨酸。

第六 在沙拉上撒上芝麻

选择芝麻口味的酱和零食。

重点词汇

【Glossary】

1.Munch v. 大声咀嚼

如：Munching the apple as he was, he had an eye for all her movements.
他虽然啃着苹果，但却很留神地监视着她的每一个动作。

She is munching at an apple.
她正用力咀嚼苹果。

2.incidence n. 发生(率), 入射

如：The rate of incidence of a disease.
发病率发生疾病的概率

3.Sprinkle v. 洒，散置，微雨

如：Sprinkle a little salt on the rice.
在米饭上撒点盐。

We covered the cakes with chocolate sprinkles.
我们给蛋糕洒上巧克力末。

4.lift your spirits 提精神
5.fatty food 油腻的食物