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Okinawa’s Blue Zone Secrets: Unlocking the Diet and Lifestyle for Longevity

As a dietitian, I’m often asked, “What’s the secret to living a long, healthy life?” While there’s no single answer, research highlights that diet and lifestyle are key. Among the world’s Blue Zones, Okinawa, Japan, stands out for its high concentration of centenarians and vibrant health.

The Okinawan diet, rich in fresh, nutrient-dense ingredients like bitter melon, tofu, and sweet potatoes, offers valuable insights for healthy living, especially for those in Hong Kong, where similar ingredients are readily available.

In this article, we’ll explore Okinawa’s eating habits, highlight key ingredients, and share a simple recipe for Goya Champuru (bitter melon stir-fry with eggs)—a delicious, nutrient-packed dish.

 

Food as Medicine: The Okinawan Philosophy

In Okinawa, food is viewed not just as sustenance but as “medicine of life,” or nuchigusui. This philosophy emphasises the healing power of a balanced diet. Meals are prepared with fresh, local ingredients like bitter melon, tofu, seaweed, and sweet potatoes, which are rich in antioxidants, fibre, and essential nutrients.

Okinawans express gratitude for their meals with the phrase “kusunaibitan,” meaning “become medicine.” This mindful approach encourages a deeper appreciation for food and its role in health.

 

Key Ingredients in the Okinawan Diet

Okinawan cuisine features several superfoods that promote longevity. These ingredients are not only healthy but also widely available in Hong Kong:

  1. Bitter Melon (Goya)
    Rich in vitamin C, beta-carotene, and potassium, bitter melon may help regulate blood sugar levels and reduce inflammation, making it a nutritious addition to a balanced diet. It is commonly used in Okinawa’s classic dish, Goya Champuru (bitter melon stir-fry with eggs).
  2. Tofu
    A versatile, plant-based protein source, tofu is low in saturated fat and cholesterol, making it a heart-healthy choice. Firm or extra-firm tofu works particularly well in stir-fry dishes.
  3. Seaweed
    Seaweed varieties like mozuku and kombu provide iodine, fucoidans, and other compounds believed to support immune health and thyroid function.
  4. Sweet Potatoes
    Rich in fibre and beta-carotene, sweet potatoes are a staple carbohydrate in the Okinawan diet, replacing refined grains like white rice.
  5. Shikuwasa (Okinawan Citrus)
    High in antioxidants and polyphenols, this tangy citrus fruit adds flavour to dishes and is often used in juices or marinades.
  6. Turmeric
    A natural anti-inflammatory, turmeric is used in teas and spice blends to support overall health.

 

Recipe: Bitter Melon Stir-fry with Eggs (Goya Champuru)

This healthier, dietitian-approved version uses lean pork or tofu for protein and less oil, making it light and satisfying.

Ingredients (Serves 2-3):

  • 1 medium bitter melon (200g)
  • 2 large eggs
  • 150g lean pork (thinly sliced, fat trimmed) or extra-firm tofu (cubed)
  • 1 tbsp Japanese soy sauce
  • 1 tsp sesame oil
  • 1 tsp olive oil
  • 1 tsp dashi powder
  • Pinch of salt and white pepper

Instructions:

  1. Halve bitter melon, remove seeds, slice into thin half-moons, sprinkle with salt, let sit for 10 minutes, rinse, and pat dry.
  2. Heat olive oil in a pan. Cook pork until browned or tofu until golden. Set aside.
  3. Stir-fry bitter melon in sesame oil for 3-4 minutes.
  4. Push bitter melon aside, scramble eggs lightly in the pan.
  5. Return pork or tofu, add soy sauce, dashi powder, and white pepper. Mix gently and serve.

 

Lifestyle Lessons from Okinawa

The Okinawan diet is only one piece of the puzzle. Here are other lifestyle habits that support their longevity:

  1. Hara Hachi Bu
    Okinawans practise mindful eating by stopping when they feel 80% full. This principle helps prevent overeating and supports digestive health.
  2. Gardening and Physical Activity
    Many Okinawans grow their own vegetables, which keeps them active and ensures they eat fresh, seasonal produce.
  3. Strong Social Bonds
    Community is at the heart of Okinawan life. The concept of “yuimaru” (mutual aid) fosters close relationships and emotional well-being.
  4. Relaxed Mindset
    The phrase “nankuru nai sa” reflects their belief in staying calm and trusting that things will work out.

 

Bringing Okinawan Habits to Hong Kong

Adopting Okinawan habits can be simple and practical in Hong Kong:

  • Make bitter melon a part of your diet: It’s widely available in local markets and pairs well with a variety of dishes.
  • Swap white rice for sweet potatoes: A healthier carbohydrate option that’s just as satisfying.
  • Practise mindful eating: Try the Hara Hachi Bu principle by serving smaller portions and eating slowly.
  • Strengthen your social ties: Share meals with family or friends to build connections and support emotional health.

 

Final Thoughts

The Okinawan diet and lifestyle remind us that healthy living is about balance, mindfulness, and connection. By incorporating nutrient-rich ingredients like bitter melon, tofu, and seaweed into your meals and adopting practices like Hara Hachi Bu, you can take meaningful steps toward a longer, healthier life.

Why not start today with a plate of Goya Champuru and a renewed appreciation for food as “nuchigusui,” or medicine for life?

Discover the secrets to eating well and living a longer, healthier life with personalised nutrition advice—contact us today to book your appointment!

 

 

沖繩藍色地帶的長壽秘訣：揭開長壽飲食與生活方式的奧秘

作為一名營養師，我經常被問到：「如何才能活得又長又健康？」雖然沒有單一的答案，但研究顯示，飲食和生活方式的結合是關鍵。在全球的藍區中，日本的沖繩以高比例的百歲老人和健康活力而聞名。

沖繩的飲食以苦瓜、豆腐、紫薯等新鮮且富含營養的食材為基礎，為健康生活提供了寶貴的啟示。對於居住在香港的人來說，這些食材在本地市場也很容易獲得。

本文將帶您探索沖繩的飲食習慣，介紹幾種關鍵食材，並分享一道簡單又營養的經典菜餚——苦瓜炒蛋（Goya Champuru）。

 

食物即藥：沖繩的飲食哲學

在沖繩，食物不僅僅是為了填飽肚子，而是被視為 “食物即是良藥”（nuchigusui）。這種理念強調均衡飲食的治癒力量。沖繩的餐點以新鮮、當地食材製成，包括苦瓜、豆腐、海藻和番薯，這些食材富含抗氧化劑、膳食纖維和必需營養素。

沖繩人用一句特別的感恩語“kusunaibitan”（意思是“變成藥了”）來表達對食物的感激之情。這種專注的飲食方式鼓勵人們更加珍惜食物及其對健康的重要性。

 

沖繩飲食的主要食材

沖繩飲食中包含多種促進長壽的超級食物，這些食材不僅健康，且在香港市場中非常容易獲得：

  1. 苦瓜

苦瓜富含維他命C、β-胡蘿蔔素和鉀，具有調節血糖和減少發炎的潛力，常用於沖繩的經典料理——苦瓜炒蛋。

  1. 豆腐

豆腐是一種多用途的植物蛋白來源，飽和脂肪和膽固醇含量低，是心臟健康的理想選擇。特別是硬豆腐，非常適合用於炒菜。

  1. 海藻

海藻和昆布富含碘、褐藻多糖等物質，有助於支持免疫系統和甲狀腺功能。

  1. 番薯

番薯富含膳食纖維和β-胡蘿蔔素，是沖繩飲食中的主食，取代了精製穀物如白米。

  1. 香檬

這種沖繩柑橘富含抗氧化劑和多酚。它常用於製作果汁、調味醬或作為菜肴的點綴。

  1. 薑黃

薑黃是一種天然的抗炎劑，常用於茶飲和香料混合物中，有助於支持整體健康。

 

食譜：苦瓜炒蛋（Goya Champuru）

這是經過調整的健康版本，使用瘦豬肉或豆腐作為蛋白質來源，並減少用油量，讓這道菜更輕盈又滿足。

食材（2-3人份）：

  • 1條中等大小的苦瓜（約200克）
  • 2個雞蛋
  • 150克瘦豬肉（切薄片，去掉肥肉）或嫩豆腐（切成小方塊）
  • 1湯匙日式醬油
  • 1茶匙芝麻油
  • 1茶匙橄欖油
  • 1茶匙柴魚粉
  • 少許鹽和白胡椒

做法：

  1. 將苦瓜對半切開，去籽後切成薄片，撒鹽靜置10分鐘，然後沖洗乾淨並拭乾。
  2. 在鍋中加熱橄欖油，煎熟豬肉至金黃或將豆腐煎至微脆，取出備用。
  3. 在鍋中加入芝麻油，翻炒苦瓜3-4分鐘。
  4. 將苦瓜推至鍋的一邊，在鍋中打入雞蛋，輕輕炒散。
  5. 將豬肉或豆腐放回鍋中，加入醬油、柴魚粉和白胡椒，輕輕拌勻後即可上桌。

 

沖繩長壽的生活啟示

除了飲食，沖繩人的長壽還受到其他生活習慣的影響：

  1. Hara Hachi Bu（八分飽）

沖繩人通過在感到80%飽時停止進食來進行有意識的飲食，這有助於防止過量飲食並支持消化健康。

  1. 種植與體力活動

許多沖繩人種植自己的蔬菜，保持體力活動，並確保食用新鮮、當季的食材。

  1. 強大的社交聯繫

社區是沖繩生活的核心。“Yuimaru”（互助）的概念促進了密切的關係和情感健康。

  1. 放鬆的心態

“Nankuru Nai Sa”這句話反映了他們保持冷靜並相信事情會順利解決的信念。

 

在香港實踐沖繩生活方式

在香港實踐沖繩的生活方式既簡單又實用：

  • 將苦瓜融入日常飲食：它在本地市場中很容易購買，且適合用於多種菜餚。
  • 用番薯代替白米：這是一種更健康的碳水化合物選擇，同樣令人滿足。
  • 實踐有意識的飲食：嘗試“八分飽”的原則，通過小份量和慢慢進食來控制食量。
  • 加強社交聯繫：與家人或朋友一起用餐，建立聯繫並支持情感健康。

 

結語

沖繩的飲食和生活方式提醒我們，健康生活的關鍵在於平衡、專注和連結。通過將苦瓜、豆腐和海藻等營養豐富的食材融入日常飲食，以及採用“八分飽”的飲食習慣，我們可以邁出邁向更長壽、更健康生活的第一步。

不妨從今天開始，嘗試一盤苦瓜炒蛋，並重新認識食物作為生命之良藥的深層意義！

透過個人化營養建議，探索健康飲食的秘訣，邁向長壽與健康的生活——立即聯繫我們預約吧！

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Festive Feasting: Healthy Eating for a Merry Christmas and a Joyful New Year

Festive Feasting: Healthy Eating for a Merry Christmas and a Joyful New Year

The holiday season is a time for joy, warmth, and, of course, delicious food! As we gather with loved ones, it’s easy to indulge in rich treats. However, with a bit of mindfulness and some healthier alternatives, you can enjoy the celebration while keeping your health in check. Let’s explore five beloved Christmas foods, their nutritional benefits, and savvy tips for making the most of your holiday dining. Plus, I’ll share a delightful recipe for a non-alcoholic mulled wine that will keep your spirits bright!

 

Top 5 Christmas Foods to Savor (with Healthier Alternatives)

  1. Roast Turkey
  • Nutritional Value: A fantastic source of lean protein, low in fat (especially the white meat), and packed with B vitamins.
  • Pros: Supports muscle health and helps keep you full.
  • Cons: Can be high in sodium if heavily seasoned.
  • Healthier Alternative: Try herb-roasted chicken instead. It’s equally delicious and can be roasted with a variety of fresh herbs for flavor without the added sodium.
  1. Stuffing/Dressing
  • Nutritional Value: Often made with bread, herbs, and vegetables, it can be a hearty addition to your plate.
  • Pros: If crafted with whole grains and fresh veggies, it provides fiber.
  • Cons: Calorie-dense, so portion control is essential.
  • Healthier Alternative: Use quinoa or brown rice as a base instead of white bread. Mix in chopped vegetables, nuts, and herbs for a nutritious stuffing that’s high in fiber and nutrients.
  1. Minced Pies
  • Nutritional Value: These festive treats are filled with a mix of dried fruits and spices.
  • Pros: Offers fiber and antioxidants from the fruits.
  • Cons: High in sugar and calories; enjoy a small slice.
  • Healthier Alternative: Make mini minced pies using whole grain pastry and reduce the sugar in the filling. You can also add grated apples or pears for natural sweetness.
  1. Christmas Pudding
  • Nutritional Value: Rich in dried fruits, nuts, and spices.
  • Pros: Packed with antioxidants and fiber.
  • Cons: Very calorie-dense; savor a small portion.
  • Healthier Alternative: Prepare a fruit-based dessert, such as a baked apple or pear stuffed with oats, nuts, and a sprinkle of cinnamon. This option is lower in calories and provides natural sweetness.
  1. Gingerbread
  • Nutritional Value: Made with molasses and spices, gingerbread can provide some minerals and a comforting flavor.
  • Pros: A delightful treat that can be made healthier.
  • Cons: Still high in sugar, so enjoy sparingly.
  • Healthier Alternative: Bake gingerbread using whole wheat flour and reduce the sugar content. You can also use unsweetened applesauce to keep the texture moist and flavorful.

 

Cheers to Mindful Drinking: Managing Alcohol During the Holidays

Alcohol is often part of holiday celebrations, but it’s important to be aware of its effects on your health.

How Alcohol Affects Your Body

  • Sleep: Alcohol can disrupt your sleep patterns, leading to poor rest and fatigue.
  • Mood: While it might seem to lift your spirits, it can contribute to mood swings and feelings of sadness later.
  • Energy Levels: As a depressant, alcohol can drain your energy, leaving you feeling sluggish.
  • Body Weight: High-calorie drinks can contribute to weight gain, especially when consumed in excess.

Practical Tips to Control Alcohol Intake

  1. Choose Wisely: Select drinks like wine, which are typically consumed more slowly than beer or cocktails. This can help you savor your drink and control portions better.
  2. Stay Hydrated: Alternate each alcoholic drink with a glass of water or sparkling water. This keeps you hydrated and reduces overall alcohol consumption.
  3. Set Limits: Decide in advance how many drinks to enjoy and stick to that number.
  4. Plan Your Exit: Set a clock to leave the bar or gathering at a reasonable hour to avoid drinking continuously throughout the night.
  5. Nourish First: Eating a balanced meal can slow alcohol absorption and help you feel satisfied.

 

Recipe: Non-Alcoholic Mulled Wine

Warm up your holiday gatherings with this delightful non-alcoholic mulled wine, perfect for festive cheer!

Ingredients:

  • 1 bottle of red grape juice
  • 1 cup of water
  • 1 orange, sliced
  • 3-4 whole cloves
  • 2-3 cinnamon sticks
  • Optional: Pre-packed mulled wine spices for convenience

Instructions:

  1. In a large pot, combine the red grape juice and water.
  2. Add the orange slices, cloves, and cinnamon sticks. If using, add the pre-packed mulled wine spices.
  3. Heat over medium until the mixture just begins to simmer—do not let it boil!
  4. Reduce heat and let it simmer for about 15-20 minutes to blend the flavors.
  5. Strain out the spices and citrus before serving.
  6. Serve warm in mugs, garnished with a slice of orange or a cinnamon stick.

Alternative Option

If you have concerns about glucose levels or are watching your sugar intake, consider making a cup of mulled wine-flavored fruit infusion using teabags. This option allows you to enjoy festive flavors without the extra sugar found in juice.

 

A Heartfelt Holiday Wish

As we embrace this festive season, I wish you all a Merry Christmas and a Happy New Year! May your gatherings be filled with joy, laughter, and delicious food—while also keeping your health in mind. Here’s to a wonderful holiday season and a vibrant start to 2025!

Wishing you all the best in health and happiness!

 

節慶盛宴：健康飲食迎接快樂聖誕與新年

聖誕節是充滿歡樂、溫暖的季節，當然也少不了美味的食物！在與摯愛的親友聚會時，我們很容易會沉迷於豐富的美食。然而，只要稍加注意，您就可以享受慶祝活動，同時保持健康。讓我們探討五種受歡迎的聖誕食品，它們的營養價值，以及在節日期間健康飲食的聰明小貼士。此外，我會分享一個美味的無酒精熱紅酒食譜，讓您的節日氣氛更加高漲！

 

五種聖誕食品及其健康替代品

  1. 烤火雞
  • 營養價值： 火雞是優質的瘦蛋白來源，脂肪含量低（尤其是白肉），並富含B族維生素。
  • 優點： 有助於肌肉健康並能使您保持飽腹感。
  • 缺點： 如果調味過重，可能會高鈉。
  • 健康替代品： 嘗試 香草烤雞，同樣美味，可以用各種新鮮香草來調味，減少鈉的攝取。
  1. 填料/調味飯
  • 營養價值： 通常用麵包、香草和蔬菜製作，可以作為豐富的配菜。
  • 優點： 如果使用全穀物和新鮮蔬菜製作，能提供纖維。
  • 缺點： 熱量密集，需控制份量。
  • 健康替代品： 使用 藜麥或糙米 作為基底，而不是白麵包。可以加入切碎的蔬菜、堅果和香草，製作高纖維的營養填料。
  1. 肉餡餅
  • 營養價值： 這些節日美食通常填充有乾果和香料。
  • 優點： 提供來自水果的纖維和抗氧化劑。
  • 缺點： 含糖量和熱量高，建議適量享用。
  • 健康替代品： 使用全穀物酥皮製作 迷你肉餡餅，並減少餡料中的糖分。您也可以加入磨碎的蘋果或梨以增加自然甜味。
  1. 聖誕布丁
  • 營養價值： 富含乾果、堅果和香料。
  • 優點： 含有豐富的抗氧化劑和纖維。
  • 缺點： 熱量非常高，需小心享用。
  • 健康替代品： 製作 水果甜品，如烤蘋果或梨，內餡用燕麥、堅果和肉桂粉，這樣的選擇熱量較低，且提供天然甜味。
  1. 薑餅
  • 營養價值： 薑餅用蜜糖和香料製作，能提供一些礦物質和舒適的風味。
  • 優點： 這是一種可以健康製作的美味甜點。
  • 缺點： 仍然含糖量高，建議適量享用。
  • 健康替代品： 使用全麥麵粉製作 薑餅，並減少糖的含量。此外，可以使用無糖蘋果醬保持濕潤的口感和風味。

 

喝得健康：節日期間控制酒精攝取

酒精往往是節日慶祝的一部分，但了解其對健康的影響是很重要的。

酒精對您身體的影響

  • 睡眠： 酒精會擾亂您的睡眠模式，導致休息不佳和疲勞。
  • 情緒： 雖然它似乎能提升您的精神，但會導致情緒波動和之後的沮喪感。
  • 能量水平： 作為一種抑制劑，酒精會消耗您的能量，使您感到疲憊。
  • 體重： 高熱量的飲品會導致體重增加，尤其是過量飲用時。

控制酒精攝取的實用小貼士

  1. 明智選擇： 選擇像葡萄酒這樣的飲品，因為它們通常比啤酒或雞尾酒飲得較慢，這樣可以讓你更好地品味飲品並控制飲用量。
  2. 保持水分： 每喝一杯酒精飲品就喝一杯水或有氣水，這不僅能保持水分，還能減少總酒精攝取量。
  3. 設定限制： 事先決定要喝多少杯，並堅持這個數量。
  4. 計劃離開： 設定時間，合理安排離開酒吧或聚會的時間，以避免不斷飲酒。
  5. 先吃再喝： 吃一頓均衡的餐食可以減緩酒精吸收，並讓您感到滿足。

 

食譜：無酒精熱紅酒

用這款美味的無酒精熱紅酒為您的節日聚會增添溫暖與歡樂！

材料：

  • 1 瓶紅葡萄汁
  • 1 杯水
  • 1 個橙，切片
  • 3-4 顆全丁香
  • 2-3 根肉桂棒
  • 可選：預先包裝熱紅酒香料

做法：

  1. 在大鍋中，將紅葡萄汁和水混合。
  2. 加入橙片、丁香和肉桂棒，或加入預先包裝的熱紅酒香料。
  3. 中火加熱，直到混合物開始微煮—但不要煮沸！
  4. 降低火力，讓其慢煮約15-20分鐘以融合風味。
  5. 在上桌前過濾掉香料和水果。
  6. 在杯中熱飲，並用橙片或肉桂棒裝飾。

替代選擇

如果您擔心血糖水平或需要控制糖分攝取，可以考慮使用茶包製作一杯熱紅酒風味的熱茶。這個選擇讓您在享受節日風味的同時，無需攝取多餘的糖分。

 

節日的祝福

在這個節慶季節，我祝願大家聖誕快樂，新年快樂！願您的聚會充滿歡樂、笑聲和美食，同時也能保持健康。祝願您度過一個美好的節日季，迎接充滿活力的2025年！

祝您健康快樂！

 

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Nourishing the Mind: The Connection Between Nutrition and Mental Health

As we observe World Mental Health Day, it’s essential to recognise how our diet influences our mental well-being. Research consistently shows that what we eat can significantly affect our mood, cognitive function, and overall mental health. This article will delve into the science behind nutrition and mental health, explore specific foods that can enhance our well-being, and provide an easy breakfast recipe to kick-start your day positively.

 

The Science Behind Nutrition and Mood

The brain requires various nutrients to function optimally. Nutrients such as omega-3 fatty acids, vitamins B6, B12, D, and minerals like magnesium and zinc play crucial roles in brain health. For instance, omega-3 fatty acids, found in fish and flaxseeds, are linked to reduced symptoms of depression and anxiety. They support the structure of brain cells and promote communication between neurons.

Similarly, B vitamins are crucial for energy production and the synthesis of neurotransmitters, which regulate mood. A deficiency in these vitamins can lead to symptoms of depression and fatigue. Vitamin D, often referred to as the “sunshine vitamin,” is essential for mood regulation as it influences serotonin levels in the brain.

 

Foods That Boost Mental Health

  1. Fatty Fish: Rich in omega-3 fatty acids, fish like salmon, tuna, sardine and mackerel can improve mood and cognitive function.
  2. Leafy Greens: Spinach and kale are high in folate, which is linked to lower rates of depression.
  3. Nuts and Seeds: These foods are good sources of magnesium, a mineral that plays a crucial role in the synthesis of neurotransmitters such as serotonin, which helps regulate mood and anxiety.
  4. Berries: Blueberries, strawberries, blackberries, and raspberries are rich in antioxidants, particularly flavonoids, which have been linked to reduced symptoms of depression and anxiety.
  5. Whole Grains: Foods like oats and brown rice provide complex carbohydrates that help maintain stable blood sugar levels, contributing to a balanced mood.
  6. Banana: Rich in tryptophan, which acts as a precursor to serotonin, known as the “feel-good” neurotransmitter due to its role in promoting well-being and happiness. Additionally, serotonin helps regulate sleep patterns by influencing the sleep-wake cycle and is a precursor to melatonin, the hormone responsible for controlling sleep.

 

The Role of Gut Health

Recent studies have shown a strong connection between gut health and mental health, often referred to as the gut-brain axis. A healthy gut microbiome can influence mood and cognitive function. Probiotic-rich foods such as yogurt, kefir, natto, kimchi, and sauerkraut can promote a healthy gut environment, potentially reducing anxiety and depression.

 

Mindful Eating Practices

Mindful eating is about being present during meals, focusing on the food, and recognising hunger and satiety cues. This practice can lead to healthier food choices and a more positive relationship with food. Here are some tips for incorporating mindful eating into your daily routine:

  • Eat Without Distractions: Turn off your phone and television during meals.
  • Savour Each Bite: Take time to appreciate the flavours and textures of your food.
  • Listen to Your Body: Pay attention to your hunger signals and eat until you’re satisfied, not stuffed.

 

 

Easy Breakfast Recipe: Happy Smoothie Bowl

This simple and nutritious breakfast is packed with omega-3s, vitamins, and antioxidants to boost your mood and energy levels.

Ingredients:

  • 1 ripe banana
  • 1 cup spinach
  • 1 tablespoon ground flaxseed
  • 1 cup unsweetened plant-based milk (e.g. almond milk, soymilk, oat milk, or rice milk)
  • 1/2 cup mixed berries (e.g. blueberries, strawberries, blackberries, or raspberries)
  • 2 tablespoons nuts (e.g. walnuts or almonds)

 

Instructions:

  1. In a blender, combine the banana, spinach, flaxseeds, and plant-based milk. Blend until smooth.
  2. Pour the mixture into a bowl and top with mixed berries and nuts. Ready to serve.

 

Conclusion

As we celebrate World Mental Health Day, let’s remember the powerful impact of nutrition on our mental health. By incorporating nutrient-rich foods into our diets and practising mindful eating, we can nourish not only our bodies but also our minds. Start your day with a healthy breakfast and take a step towards better mental well-being.

 

 

餵養心靈：營養與心理健康的聯繫

 

在世界心理健康日之際，認識我們的飲食如何影響心理健康至關重要。研究不斷顯示，我們吃的東西會顯著影響我們的情緒、認知功能和整體心理健康。本文將探討營養與心理健康之間的科學聯繫，探索可以增強我們福祉的特定食物，並提供一個簡單的早餐食譜，讓你以積極的方式開始新的一天。

 

營養與情緒背後的科學

大腦需要各種營養素才能最佳運作，奧米加三脂肪酸、維他命B6、B12、D，以及如鎂和鋅等礦物質在大腦健康中扮演著重要角色。例如，魚類和亞麻籽中的奧米加三脂肪酸與減少抑鬱和焦慮的症狀有關。它們支持腦細胞的結構並促進神經元之間的溝通。

同樣，B族維他命對能量產生和神經傳導物質的合成至關重要，這些神經傳導物質調節情緒。這些維他命的缺乏可能導致抑鬱和疲勞的症狀。維他命D，通常被稱為「陽光維他命」，對情緒調節至關重要，因為它影響大腦中的血清素水平。

 

促進心理健康的食物

  1. 油性魚類：如三文魚、吞拿魚、沙甸魚和鯖魚，富含奧米加三脂肪酸，有助改善情緒和認知功能。
  2. 綠葉蔬菜：菠菜和羽衣甘藍富含葉酸，與較低的抑鬱率有關。
  3. 堅果和種子：這些食物是鎂的良好來源，鎂在血清素等神經傳導物質的合成中扮演重要角色，有助調節情緒和焦慮。
  4. 莓果：藍莓、草莓、黑莓和覆盆子富含抗氧化劑，特別是類黃酮，與較少抑鬱和焦慮的症狀有關。
  5. 全穀類：如燕麥和糙米提供複合碳水化合物，有助維持穩定的血糖水平，從而促進情緒平衡。
  6. 香蕉：富含色氨酸，作為血清素的前體，因其促進幸福感和快樂感而被稱為「快樂」神經傳導物質。此外，血清素還幫助調節睡眠模式，通過影響睡眠覺醒週期，並且是調控睡眠的荷爾蒙褪黑素的前體。

 

腸道健康的角色

最近的研究顯示腸道健康與心理健康之間存在著密切的聯繫，這種聯繫被稱為腸腦軸。健康的腸道微生物群可以影響情緒和認知功能。富含益生菌的食物，如乳酪、克菲爾、納豆、泡菜和酸菜，可以促進健康的腸道環境，可能減少焦慮和抑鬱。

 

正念飲食的實踐

正念飲食是指在用餐時保持當下，專注於食物，並認識到飢餓和飽足的信號。這種做法可以導致更健康的食物選擇和更正面的飲食關係。以下是將正念飲食融入日常生活的一些提示：

  • 專心地用餐：在用餐時關掉手機和電視。
  • 細嚐每一口：花時間欣賞食物的味道和質感。
  • 聆聽自己的身體：注意自己的飢餓信號，直到滿足為止，而不是吃得過飽。

 

簡單早餐食譜：快樂燕麥碗

這款簡單而營養的早餐富含奧米加三、維他命和抗氧化劑，有助於提升情緒和能量水平。

材料：

  • 1 隻熟香蕉
  • 1 杯菠菜
  • 1 湯匙亞麻籽粉
  • 1 杯無糖植物奶（如杏仁奶、豆奶、燕麥奶或米奶）
  • 1/2 杯混合莓果（如藍莓、草莓、黑莓或覆盆子）
  • 2湯匙堅果（如合桃或杏仁）

 

做法：

  1. 在攪拌機中，將香蕉、菠菜、亞麻籽和植物奶混合，攪拌至光滑。
  2. 將混合物倒入碗中，並用混合莓果和堅果裝飾，即成。

 

結論

在慶祝世界心理健康日之際，讓我們記住營養對心理健康的重大影響。通過將營養豐富的食物納入我們的飲食中，並實踐正念飲食，我們可以滋養自己的身體，同時也滋養心靈。以健康的早餐開始你的一天，向更好的心理健康邁出一步。

 

 

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