Winter sunny, happy diet to resist depression

"Doctor Lin, are you happy?" During the dental clinic, a patient who had not been diagnosed for a long time asked me in a sudden way. She has been suffering from depression for a long time. In addition to taking medicine, she also tried many ways to make herself happy.

The causes of depression are diverse, but some studies have shown that patients may have insufficient nutrients in their bodies, and diet can play an important role in preventing and treating depression. For example, there are many evidences that Mediterranean diet can effectively reduce the risk of depression and even improve the patient's mood and symptoms.  

{999 Fish is ranked among the top "Happy Food" rankings, and Omega-3 fatty acids can promote the synthesis of neurotransmitted substances such as serotonin and dopamine, helping to relieve depression and anxiety.

Ingredients: 150 grams of smoked fish, 12 sap, 150 grams of spiced lettuce, 300 grams of cauliflower, 9 small tomatoes, 9 black olives, salt and black pepper, suitable amount

Sweet potatoes and gravy sauce: 350 grams of sweet potatoes, 350 grams of Greek style, 1 tablespoon of milk milk, suitable amount of salt and black pepper, 50 grams of walnut or other fruits,

Method:

1. Cut off the soft bones and the inner bones and peel them, and blanch the cauliflower, cut into half of the tomatoes and black olive.

2. Sprinkle salt and black pepper on the sap and the prawn surface, fry the crock and heat it over medium heat, and then pour a layer of olive oil after high temperature. Then put the sap and suck it, fry until there are patterns on both sides and take it out for later use.

3. Make sweet potatoes and potatoes

a. Peel and cut into small pieces, soak in water to remove the excess powder, then put them in the pot and steam them, and then turn them into a paste while they are hot. And add Meanit and Greek fines to mix evenly.

b. Put the fruit into the pot or oven, stir-fry on low heat until the aroma comes out, and then grind it into pieces or powder.

c. Mix a and b and taste with salt and black pepper.

4. Hand-tear the lettuce and put it in the plate, then add cauliflower, small tomatoes, black olive, etc., add sea food and smoked fish, and drizzle sweet potato sauce.

Chicken brisket & Egg tomato sauce bowl (2 servings)

Chicken brisket rich in tryptic acid and edamame are also happy foods. The chicken brisket is flavored with thyme, and fry it with flour and fry it over low heat. It tastes crispy as fried chicken, but it still retains a delicate and tender taste.

Ingredients: 200 grams of chicken brisket, suitable high-gluten flour, small amount of thyme or other dry herbs, 2 eggs, suitable amount of salt, 100 grams of edamame, 5 dried mushrooms, 1/4 grains of tangerine, 2 bowls of brown rice, 2 bowls of tomato sauce:

1 piece of green tangerine, 1/2 teaspoon of ginger paste, 1/2 teaspoon of garlic paste, 2 tablespoons of no added tomato puree or paste, 1/2 spoon of Tabasco sauce, 1 teaspoon of sugar, 1 teaspoon of sauce oil, 2 tablespoons of sake

Method:

1. Cut the chicken brisket into a suitable mouth size, sprinkle with salt, black pepper and thyme. Dip it with an appropriate amount of high-gluten flour, and turn it on a flat bottomed pot on medium-low heat, fry until both sides are golden and yellow, and then take it out and prepare.

2. Mix all the tomato sauce.

3. Turn on medium-low heat, add diced flavours and stir-fry until transparent, then add diced mushrooms and stir-fry until fragrant.

4. Add chicken, pour in tomato sauce and mix a little. Then add egg juice, turn it to low heat and cook until you like it and turn off the heat.

5. Finally put the peas, pour them on the brown rice, sprinkle them with tangerine flowers and finish them.

Forget-forget-forget-banana milkshake (3~4 servings)

This drink is a collection of stars on the "Happy Food" rankings, such as banana, green tea, blueberry, ego, buttermilk, fruit …… not only is it nutritious and healthy, but also relieves the tastemine and nutrients of banana peels 5 times that of flesh, of course, it cannot be missed in this Forget-forget-forget-forget-forget-forget-forget-forget-forget-for-fruit beverage.

Ingredients: 20 grams of low-temperature baked fruit (grind into grains)

Blueberry Milkshake:

200 grams of blueberry, 1 banana with peeled banana (wash and remove the stems and tips, cut into pieces), Greek Grain 200 cc

Green Tea Milkshake: 15 grams of green tea powder, 200 grams of banana, 250 ml of sugar-free buttermilk

Method:

1. Blueberry Milkshake: Bring all the ingredients of the blueberry shake into juice, take them out and prepare.

2. Green Tea Milk Shake: Make all the ingredients of green tea milkshake into juice, take them out and prepare them.

3. Pour about 2/3 of the blueberry shake into the cup, and then pour about 1/3 of the green tea shake. Finally sprinkle the grated mixed fruit on the fruit shake, and add blueberry and mint as a decoration.