囧研究：吃什麼食物能讓心情變好？

When a bad mood strikes, it's tempting to lean into the emotions and just ride it out. But there are ways to take a more proactive approach -- even with what you ging research suggests that the bacteria living in your gut may be impacting your mood, and changing what you eat can be the bad-mood-buster you've been looking for.
壞心情襲來時，人容易陷入糟糕的情緒中，你要做的就是克服困難。但有幾種方法可以使你主動出擊——甚至用吃的就可以解決問題。新興研究表明腸道中的細菌可能對情緒產生影響，改變飲食可能正是你一直在尋找的壞情緒終結者。

Registered dietitian Rebecca Scritchfield recently broke down the basics of this gut-mood research with the digital series #OWNSHOW. She says to think of your gut and digestive system as a "second brain" that communicates with your actual brain; because of this connection, what exists in your gut can actually have a direct influence on your feelings and emotions. To take back control, Scritchfield says to turn to certain foods that contain healthy bacteria.
註冊營養師麗貝卡·斯克裏奇菲爾德最近用數字系列片#OWNSHOW分解了這個“腸道—情緒”研究的基礎知識。她說要把腸道和消化系統看做是和真正的大腦溝通的“第二大腦”；有了這種溝通，存在於腸道的東西才能真正對你的感覺和情緒有直接影響。爲了奪回對情緒的控制，斯克裏奇菲爾德說要開始吃特定的含有益細菌的食物。

"I recommend eating what's called fermented foods," she says. "Some of these might be familiar..."
她說：“我建議吃發酵食品，其中有一些可能是我們熟知的…”

Yogurt
酸奶

Kefir
克菲爾

Soy Sauce
大醬

Tempeh (fermented soybean)
印尼豆豉（發酵的大豆）

Kimchi ("Basically fermented sauerkraut," Scritchfield says)
韓國泡菜（斯克裏奇菲爾德說其實就是發酵的德國泡菜）

To help determine if certain foods contain healthy bacteria, Scritchfield suggests looking closely at the food labels.
爲了幫助確定某些食物中是否含有益細菌，斯克裏奇菲爾德建議仔細看食品標籤。

"Especially for kefir and yogurt, you want to see that it says it has live and active cultures," she says. "Some of those other products may or may not emphasize that from a marketing standpoint,but you are looking for foods that have been naturally fermented."
她說:“尤其是克菲爾和酸奶，你想看見標籤上寫含活性菌。其他一些產品可能從營銷角度強調了也可能並沒有強調這一點，但你想找的是自然發酵的食物。”

Aside from eating foods with healthy bacteria, you can also improve your digestion with one other key practice: eating more fiber.
除了要吃含有益細菌的食物外，你也能通過另外一種關鍵方法來改善消化：多吃纖維素。