Usually when we talk about stress eating, we're warning you against using food to squash unpleasant feelings.The foods we usually choose to stress eat lead to higher levels of feel-good brain chemical serotonin and, at least temporarily, make us think we're beating the blues. These seven healthy picks have natural stress-reducing powers of their own.
通常我们说起压力饮食，指的是化郁闷为食欲。压力来袭时，我们往往选择吃一些可以让我们感觉良好的食物，这些食物中包含血清素，可以让我们暂时战胜糟糕心情。以下七种推荐食物本身就是天然的抗压剂。
Tea
茶
Green tea contains an amino acid called theanine, which has been linked to reducing anxiety and promoting sleep. And a 2006 study found that black tea drinkers were both quicker to de-stress and less stressed in general than people given a tea substitute.
绿茶中含有一种氨基酸叫做茶氨酸，有助于舒缓紧张、促进睡眠。2006年的一项调查发现，喝红茶的人通常来说能更快地排解压力，感到的压力也会少一些。
Dark Chocolate
黑巧克力
There's some benefit to craving something chocolatey when times get tough. A 2009 study found that regular chocolate eaters had lower levels of the stress hormone cortisol in their blood. And dark chocolate contains antioxidants called flavonoids, known for their relaxing properties.
生活艰难时，吃点带有巧克力的东西是很有好处的。2009年的一项研究发现，有吃巧克力习惯的人血液中所含的压力激素皮质醇较少。此外，黑巧克力中含有一种叫做类黄酮的抗氧化剂物质，对于放松舒压很有帮助。
Fatty Fish
鱼类
Salmon, tuna and other fish rich in omega 3s have been shown to ease a stressed mind. A team of researchers from Ohio State University examined a small group of medical students and their physical responses to anxiety and stress during the school year. Among those given omega 3 supplements, anxiety dropped by 20 percent, compared to the students given a placebo who remained anxious.
鲑鱼、金枪鱼和其他富含欧米茄-3的鱼类对于舒压都有益处。一队来自俄亥俄州立的研究者对一小部分医学生在学校期间做了食物与压力的相关测试。其中一组学生会食用含有欧米茄-3的食物，而另一组不会摄入欧米茄-3。结果是前者的焦虑水平下降了20%，而后者保持不变。
Oatmeal
燕麦片
Carbs naturally boost your mood by kick-starting serotonin production in the brain. Grains with more fiber take longer to digest, though, thereby releasing serotonin at a more slow-and-steady pace. That warm bowl of oatmeal for breakfast can help you stay serene all day.
碳水化合物可以通过激发大脑产生血清素而提振精神。谷物中含有的纤维越多，消化起来就越慢，从而使血清素在释放中可以保持一个较缓慢而平稳的速度。因此早晨吃一碗燕麦片当早饭可以使你一整天都保持平静。
Leafy Greens
绿叶菜
Magnesium, a mineral crucial to your body running smoothly, helps muscles relax and also calms the nerves. It's found naturally in green veggies, particularly leafy ones, like Swiss chard and spinach.
镁是一种对身体健康运作很重要的矿物元素，它有助于放松肌肉，也可以舒缓神经。蔬菜中含有镁元素，特别是绿叶菜比如唐莴苣和菠菜。
Citrus Fruits
柑橘类水果
A 2002 German study found that a hefty dose of vitamin C helped people bounce back more easily from a stressful situation. Both blood pressure and cortisol levels decreased faster in people given a vitamin C supplement than the study participants given a placebo. So reach for an orange -- or one of these other foods high in vitamin C.
2002年德国的一项研究发现，大量维生素C的摄入可以帮助人们更容易从压力状态中恢复过来。在研究中，无论是血压还是皮质醇水平，摄入维生素C的受试者比不服用维C的人都要下降得更快。所以，吃个橘子或者其他富含维C的水果吧。
Milk
牛奶
While it may not exactly put you to sleep, calcium has been linked to fewer mood swings, at least when it comes to PMS. This finding could translate to stressful or anxiety-inducing situations too. A glass of milk is a good place to start -- but there are also some more surprising places to get a dose of calcium, like soybeans and kale.
牛奶也许不能让你马上入眠，但是牛奶中含有的钙质却与减少情绪波动有关，至少对于经前情绪烦躁来说是有效的。这一发现也可适用于在压力或焦虑等情况。从喝杯牛奶开始补充钙质吧。当然其它一些食品中也含有钙质，比如大豆和甘蓝菜。
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