約會成功必備 約會前你應該吃的6種食物

Dress or skinny jeans? Heels or flats? Red lippy or natural lipgloss? Preparing for a first date is a minefield of questions to debate, decisions to make and that's before you even meet the lucky guy or gal.

連衣裙還是緊身牛仔褲？高跟鞋還是平底鞋？塗個紅脣還是自然色潤脣膏？爲第一次約會做準備是一片雷區，佈滿了各種要爭論的問題和要做的決定，甚至這一切都發生在你見那個幸運的小夥子或者姑娘之前。

A team of nutritionists told Daily Mail Online what you eat in the run up to your night out, can make a huge difference to first date night nerves. Here they reveal the best foods to eat before a date to help you look and feel on your best form.

一組營養學家告訴《每日郵報》在線，在晚間約會前吃的東西能夠對你首次約會之夜的緊張情緒產生很大的影響。接下來，他們揭曉了約會前要吃的最佳食物，這些食物能幫你在外表和心情上達到最佳狀態。

1. Nuts... to de-stress yourself

堅果：爲你減壓

'Stick to snacks that don't raise your blood sugar too quickly such as nuts including almonds, brazil nuts, hazelnuts and macadamia nuts, as these contain some protein and good fats that will reduce your cravings. They are also a good source of magnesium, which helps with efficient energy production while also being calming to the nervous system.'

“堅持吃一些不會快速提高血糖的零食，如杏仁、巴西果、榛子和夏威夷果之類的堅果，因爲這些食品中含有蛋白質和優質脂肪，會降低你的生理慾望。它們也是很好的鎂元素攝入來源，能夠產生高效能量，也能鎮定你的神經系統。”

2. Crunchy veg... to ensure fresh breath

鮮脆蔬菜：保證口氣清新

Nutritionist Cassandra Barns said as with stress and anxiety, there are a number of different foods that can actually help freshen a person's breath.

營養學家卡桑德拉·巴恩斯說，與壓力和焦慮一樣，有許多不同的食物能切實幫你清新口氣。

'Carrots, apples and celery can help scrape out the plague build-ups that can cause bad breath. Apart from being nutritious and healthy, these crunchy foods can also boost production of saliva, which fights bacteria' she said.

“胡蘿蔔、蘋果和芹菜能幫助消除令人困擾的口腔積物，而這些積物就會導致口腔異味。除了營養與健康，這些清脆的蔬菜也能夠促進唾液分泌，從而抗擊細菌。”她說。

'Our saliva is a natural antiseptic and it plays a crucial role in breaking down food particles trapped within dental crevices, protecting teeth from bacterial decay. In order for your body to produce enough of it, you must be drinking plenty of water throughout the day

“我們的唾液是一種天然的抗菌劑，它在分解牙縫中的食物殘渣方面扮演着重要角色，能保護牙齒免受細菌侵蝕。爲了你的身體能產生足夠的唾液，一天之中你必須喝足夠的水。”

3. A green smoothie... to get the glow

一杯綠果奶昔：讓你容光煥發

To ensure your complexion is on point, flawless and glowing, Ms Wilkinson advises blending up a green smoothie with avocado, pineapple, coconut water and spinach.

爲了確保你的膚質狀態良好，沒有瑕疵又容光煥發，威爾金森女士建議用鱷梨、菠蘿、椰子汁和菠菜做一杯混合的綠果奶昔。

'Avocado will hydrate your skin and pineapple is packed with vitamin C, which boosts the production of collagen. In addition, spinach will help to detoxify and remove toxins from your body.

“鱷梨有給皮膚保溼的作用，菠蘿富含維生素C，這能促進膠原蛋白的生成。另外，菠菜能幫助消解和祛除體內的毒素。”

4. Healthy fats... to line your stomach

健康脂肪：墊一墊胃

It is advise that resonates for any night out - line your stomach before hitting the booze.

這個建議對任何夜晚約會都適用，即在喝酒前先吃點東西墊一墊你的胃。

Ms Wilkinson said: 'Overall, it's important that you do eat before drinking to slow the absorption of alcohol and additionally reduce the irritation that it causes to the stomach.

威爾金森女士說：“總的來說，喝酒之前吃點東西很重要，這能夠減緩對酒精的吸收，還可以減輕酒精對胃造成的刺激。”

'Include healthy fats such as salmon or olive oil dressing to slow absorption of alcohol, thereby slowing the work for your liver.

“攝入一些健康脂肪，如三文魚或者橄欖油加工食品，來減緩對酒精的吸收，從而減輕肝臟的負擔。”

mes... to beat the bloat and keep your tummy flat

豆類：對抗腹脹，保持腹部平坦

Try to include legumes in meals in the run up to the big day, says Dr Marilyn Glenville, leading nutritionist and author of Natural Alternatives to Sugar.

“在重要的日子裏，就餐時儘量吃一些豆類食品，”首屈一指的營養學家兼《糖的天然替代品》一書作者瑪麗蓮·格倫威爾如是說。

She said:' They consist of amylose, which is a resistant starch - so called because it is resistant to stomach acid and digestive enzymes and it reaches the large intestine essentially intact.

她說：“它們包含直鏈澱粉，這是一種抗性澱粉，之所以如此稱呼是因爲它能抵抗胃酸和消化酶，基本上可以分毫未損地到達大腸。”

6. Dark chocolate... to get in the mood

黑巧克力：改善情緒

'Have a couple of squares of dark chocolate,' says Dr Glenville.

“吃一些黑巧克力吧，”格倫威爾博士說。

'Chocolate contains several substances that may improve e include phenylethylamine, which can act as a brain neurotransmitter and affect your mood and pleasure. Chocolate also contains magnesium, one of the nutrients needed for production of serotonin, the primary hormone responsible for good mood.

“巧克力含有好幾種能改善情緒的物質。這些物質包含苯（基）乙胺，它是一種腦神經遞質，會影響你的情緒和快感。巧克力還含有鎂元素，它是血清素產生的必備營養素，而血清素又是好情緒的主要激素。”

'Eating any food that you enjoy also stimulates endorphin release, which makes you feel good' says Wilkinson.

“吃任何你喜歡的食物也能夠刺激腦內啡釋放，它會使你心情愉悅，”威爾金森說。