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满足你的中国胃
10大快乐食物
疫情期间容易产生紧张及焦虑感，导致情绪失调。台湾联安诊所营养师林宜槿指出，情绪是由身体的荷尔蒙所调控的，尤其「血清素」被称为快乐荷尔蒙，身体制造血清素过程中，需要许多不同的营养素互相配合，才能达到放松效果。建议在疫情期间，可多摄取「10大纾压快乐食物」，能够帮助减缓这些焦虑及压力。
1.黄豆制品
制造血清素重要的原料是「色胺酸」，必须从食物中摄取，黄豆富含色胺酸，可多摄取无糖豆浆、豆腐、豆干等黄豆制品，有助于提升血清素的制造。
2.乳制品
牛奶、起司、奶酪、优格等乳制品，富含色胺酸及钙质，钙能强健骨骼，也具有放松神经及肌肉的效果，进而帮助情绪舒缓。
3.鸡蛋
鸡蛋富含色胺酸，也是优质蛋白质及多种维生素、矿物质的来源；还含有大量的胆碱，有保护大脑、帮助消息传递的作用。
4.全榖杂粮
胰岛素是色胺酸进入脑部合成血清素的重要关键，可选择「低升糖指数」的全榖杂粮类，如地瓜、马铃薯、糙米、藜麦等，能帮助胰岛素分泌，也不会造成太大的血糖起伏。
5.深绿色蔬菜
深绿色蔬菜富含膳食纤维，有助于维持肠道健康，进而让血清素能正常分泌。
6.坚果
坚果含有锌、镁、钾、锰等矿物质，合成血清素需要「锌与镁」，成人建议每餐摄取1茶匙的坚果来补充好油脂及矿物质。
7.牡蛎
牡蛎的锌含量高，男性每日锌摄取量建议15毫克，女性为12毫克，帮助血清素生成外，也能提升身体免疫系统运作。
8.芭乐
人体在处于高压的状态下会耗损大量的维生素Ｃ，若维生素Ｃ摄取不足，身体难以应付压力，会造成身体的慢性发炎及情绪低落。芭乐维生素Ｃ含量高，以红心芭乐的含量最多。
9.深海鱼类
Omega 3多元不饱和脂肪酸是天然的抗忧郁物质，是组成大脑及神经细胞的重要成分。深海鱼富含Omega 3 ，像鲑鱼、鲭鱼、秋刀鱼等，建议每日可摄取1至2餐。
10.黑巧克力
黑巧克力原料主要由可可豆制成，可可富含许多神经传导物质，如血清素、多巴胺、苯乙胺。建议每日可摄取20至30克的黑巧克力。
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更多美食制作方法，请参考
www.macaronmagic.com
Jun 22, 2021
A virtual tour of my new book Croissant Dozens. In this book, you will find the secrets for making more than forty mouthwatering croissant dough creations, from the classic pain au chocolat, chausson aux pommes, and kouign-amann to the irresistible snails, from danish-retro reinventions of pinwheels, pockets, turnovers, swirls, and twists to modern-chic creations of mont-blanc, whiskey tarts, apricot hearts, and rose loaves. Finally, whimsical animal-inspired treats will please both the eye and the palate! Croissant Dozens opens new doors for discovering the tantalizing world of croissant pastries. Recipes are accompanied by step-by-step photographs to demonstrate procedures, dimensional diagrams to offer quick references, and photographs of finished works to provide inspiration. So, without further ado, let’s laminate!
About the Author
A former NASA research engineer, Jialin Tian developed a passion for making pastries while she was working on her doctoral dissertation in satellite instrumentation. Since then, the art of pastry making has brought her endless enjoyment. Classically trained, Jialin studied pastry and chocolate art at the prestigious French Pastry School in Chicago. She holds Certified Specialist of Spirits (CSS) and Certified Specialist of Wine (CSW) diplomas from the Society of Wine Educators. She is the author of eight cookbooks and the creative director and publisher at Jayca. Jialin received her PhD in electrical engineering from the Georgia Institute of Technology in 2004. She lives in the greater DC metro area.