黑巧克力能緩解焦慮嗎?

黑巧克力能緩解焦慮嗎?

It's not uncommon to want to reach for chocolate during moments of anxiety and stress. Not only is it sweet, creamy, and delicious, but science suggests there are powerful bioactive components in cocoa — namely its rich polyphenol content — that provide a sense of calm and contentedness. A 2013 study published in the Journal of Psychopharmacology found that participants who consumed a dark chocolate drink mix containing 500 milligrams of cocoa polyphenols showed significantly increased rates of calmness, compared to the placebo group.

在焦慮和緊張的時候想吃巧克力是很正常的。它不僅香甜、柔滑、美味，而且科學表明，可可中含有強大的生物活性成分——即豐富的多酚含量——能讓人平靜和滿足。2013年發(fā)表在《精神藥理學雜志》(Journal of Psychopharmacology)上的一項研究發(fā)現(xiàn)，與安慰劑組相比，飲用含有500毫克可可多酚的黑巧克力混合飲料的參與者表現(xiàn)出明顯提高的平靜率。

Another study published in the International Journal of Health Sciences in 2014 looked at cocoa polyphenol's role in stress reduction. The researchers found that medical students who consumed a total of 40 grams of dark and milk chocolate daily had significantly reduced levels of perceived stress. Interestingly, the study also revealed that chocolate consumption had greater anti-stress benefits for women than for men. Could chocolate really be the key to relieving anxiety?

2014年發(fā)表在《國際健康科學雜志》(International Journal of Health Sciences)上的另一項研究考察了可可多酚在緩解壓力方面的作用。研究人員發(fā)現(xiàn)，每天食用40克黑巧克力和牛奶巧克力的醫(yī)學院學生明顯降低了壓力感知水平。有趣的是，研究還顯示，吃巧克力對女性的抗壓力作用大于男性。巧克力真的是緩解焦慮的關鍵嗎?

Higher levels of anxiety and mood changes are found in individuals with vitamin D deficiencies, and researchers suggest that greater intakes of vitamin D can help combat anxiety (via Brain and Behavior). The good news for chocolate lovers is that cocoa may help boost vitamin D levels, effectively lowering rates of these mental health ailments. A 2018 study published in the journal Food Chemistry found that cocoa and foods containing cocoa are rich sources of vitamin D. The results indicated that cocoa powder and cocoa butter contained the highest amounts of vitamin D.

缺乏維生素D的人會出現(xiàn)更高程度的焦慮和情緒變化，研究人員建議，更多地攝入維生素D有助于對抗焦慮(通過大腦和行為)。對巧克力愛好者來說，好消息是可可可以幫助提高維生素D水平，有效地降低這些心理健康疾病的發(fā)病率。2018年發(fā)表在《食品化學》雜志上的一項研究發(fā)現(xiàn)，可可和含有可可的食物是維生素D的豐富來源。研究結果表明，可可粉和可可脂含有的維生素D含量最高。

Additionally, dark chocolate contained higher amounts of vitamin D than white chocolate. In fact, dark chocolate has roughly 3.95 micrograms (per 100 micrograms) of vitamin D. To compare this finding against other foods high in vitamin D, egg yolks contain 5.5 micrograms (per 100 micrograms) of vitamin D, and tuna has 4.5 micrograms (per 100 micrograms). This can be particularly beneficial for vegans and vegetarians, who may find it difficult to get sufficient dietary sources of vitamin D. Chocolate nut spreads and instant drinks yielded low levels of vitamin D, indicating not all chocolate products were good sources.

此外，黑巧克力比白巧克力含有更多的維生素D。事實上，黑巧克力大約含有3.95微克(每100微克)的維生素D。與其他維生素D含量高的食物相比，蛋黃含有5.5微克(每100微克)的維生素D，金槍魚含有4.5微克(每100微克)的維生素D。這對嚴格的素食主義者尤其有益，因為他們很難從飲食中獲得足夠的維生素D。巧克力果仁醬和速溶飲料的維生素D含量很低，這表明并不是所有的巧克力產品都是好的維生素D來源。