Deep Dive
What is the 'Proust Effect' and how does it relate to food?
The 'Proust Effect' refers to the phenomenon where certain smells or tastes can trigger specific memories. This effect is not limited to smell but also includes other senses like taste, vision, and hearing. For example, eating a particular food can evoke memories of past happy experiences, making the food more enjoyable due to the associated memories.
How does early exposure to a variety of foods affect children's eating habits?
Early exposure to a variety of foods, even during infancy or in the womb, can help prevent picky eating in children. Research shows that children who are exposed to diverse foods before the age of three are less likely to be resistant to trying new foods. For instance, babies whose mothers consumed carrots during pregnancy were more likely to accept carrots when introduced to them at six months old.
What are some traditional Northern Chinese dishes that showcase the versatility of potatoes?
In Northern China, potatoes are a staple ingredient and are used in a variety of dishes. One such dish is 'Yangyu Chacha' from Shaanxi, where potatoes are sliced thinly, coated with flour, and then steamed. Another similar dish from Shanxi is called 'Blend,' which involves the same process but is often served with chili oil or stir-fried with green peppers. These dishes highlight the Northern Chinese culinary creativity with potatoes.
What are some tips for making overnight oats more enjoyable?
To make overnight oats more enjoyable, it's recommended to add milk or yogurt and layer it with sweet fruits like berries, mango, or banana. Adding a handful of nuts can also enhance the texture and flavor. The key is to use naturally sweet fruits to avoid the need for added sugars, making it a healthy yet satisfying breakfast option.
What is the Maillard reaction and how can it improve the taste of food?
The Maillard reaction is a chemical reaction between amino acids and reducing sugars that gives browned food its distinctive flavor. This reaction occurs when food is cooked at high temperatures, resulting in a complex flavor profile. For example, toasting whole wheat bread until it slightly browns can enhance its taste by triggering the Maillard reaction, making it more enjoyable to eat.
What are some foods that are known to have high antidepressant scores?
Certain foods have high antidepressant scores due to their nutrient density. Vegetables like spinach, watercress, and mustard greens top the list with scores as high as 97% and 127%. Organ meats, such as liver, also score high at 25% due to their rich content of vitamins and minerals like iron and zinc. Fruits like grapefruit and spices like fresh herbs also contribute to improving mood.
What are 'psychobiotics' and how do they affect mental health?
Psychobiotics are a class of probiotics that, when consumed in sufficient quantities, can positively impact mental health. They produce neuroactive substances like GABA, serotonin, and brain-derived neurotrophic factor (BDNF), which help balance mood. Some strains, such as Lactobacillus helveticus R0052 and Bifidobacterium longum 1714, have been shown in clinical trials to reduce anxiety and depression risks.
How do ultra-processed foods and artificial sweeteners affect mental health?
Ultra-processed foods and artificial sweeteners, such as aspartame, have been linked to increased risks of anxiety and depression. These foods can produce advanced glycation end products (AGEs) that trigger inflammation, negatively affecting neuronal function and overall mental health. Consuming these foods may provide temporary pleasure but can lead to long-term negative emotional outcomes.
- 普鲁斯特效应：气味、味道、声音等感觉会唤起特定回忆
- 童年食物与快乐回忆的关联
- 婴幼儿时期接触更多食物种类有助于预防挑食
Shownotes Transcript
很多人说，“没有什么烦恼是一顿火锅解决不了的，如果不行，那就两顿！”
很多人被问到最喜欢什么食物的时候，会回答：“最好吃的菜永远是妈妈做的菜。”
是啊，食物在我们的生活中一直扮演着非常重要的角色，它们不仅仅是果腹的工具，还是链接我们社交和亲密关系的桥梁，承载着我们在童年或者某个特殊时间的独特记忆，也能在我们低落无助的时候做一个无声的陪伴者，默默抚慰我们的情绪。吃到美味的食物会让我们暂时忘记生活中的不快，由衷感叹“人间值得”！
本期我们趁着即将到来的儿童节，邀请到了老朋友壮壮，一起盘点那些让我们开心的食物和让食物更加美味的小技巧，分享我们与食物的相处之道，也从学术研究的角度谈谈有哪些值得推荐的抗抑郁食物和营养素。
在这里，祝所有的大朋友小朋友六一快乐！
也希望这一期轻松的节目能给大家带来快乐和慰藉！
Timeline：
第一部分：盘点那些让我们自己开心的食物
03:30 神奇的普鲁斯特效应：味道会勾起特定的回忆
04:00 壮壮：奶奶做的山药糕，不加糖也香香糯糯，朴素的食物承载着快乐的记忆
06:42 蕾蕾：没有一个餐厅能复刻妈妈做的辣椒炒肉
08:17 婴幼儿时期、甚至胎儿时期接触到的食物种类多，可能有助于预防儿童挑食
09:37 阿俏：陕北洋芋擦擦&山西不烂子，北方人对土豆真的有执念！
14:44 美味又健康的甜食：隔夜燕麦！它的花式搭配值得解锁！
16:52 蕾蕾：干脆的食物让我快乐！比如美拉德色的山东煎饼
18:44 插播安利一个让全麦面包变好吃的方法
19:23 分享2块钱的快乐
20:40 阿俏的豪华版鸡蛋灌饼：会砰砰砰鼓起泡泡的美味
22:17 壮壮的最爱：傣式酸辣口味
23:31 第二部分：怎么吃能让食物更加美味？
24:00 韩式拌饭：彩虹搭配能让平平无奇的食材变得诱人！
25:58 蕾蕾的自制“咬春饭”，搭配不同口感的食材真的好绝啊
27:42 特殊风味的调味可以升华食物的灵魂
29:57 推荐张春老师的书《一生中的某一刻》：各种普通食物最好吃的时刻
36:20 正念饮食：做一个美食品鉴家，让自己更好地享受美食
38:54 第三部分：与抑郁、焦虑情绪相关的食物和营养素
39:00 12种抗抑郁营养素
40:02 抗抑郁评分排行大揭秘，没想到蔬菜和内脏最高！
42:21 抗抑郁植物性食物
45:32 抗抑郁动物性食物
46:14 小结各类抗抑郁食物的王炸成分
47:00 这些抗氧化补充剂也可能改善情绪，但也因人而异
47:56 “精神益生菌”有助于平衡情绪
50:34 贴心提醒：人工甜味剂和大量油炸食物与焦虑、抑郁风险升高有关
总结
53:34 蕾蕾：允许自己吃所有的食物，不把食物作为唯一的解压工具，帮助我走出了情绪性进食的怪圈
56:15 阿俏：反向暗示，把健康的食物和更好的自己联系起来
57:58 壮壮：享受当下，认真感受每一种食物的味道
59:10 我们值得拥有健康的身体，也值得拥有更轻松快乐的生活
**主播：**阿俏、蕾蕾
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**嘉宾&剪辑：**壮壮（我们的老朋友！也是再次承担了剪辑工作的神仙嘉宾！感恩❤️ 想听壮壮老师的更多节目，推荐收听第8期《灭亡吧，痘痘！营养师的14年血泪战痘史)）
**欢迎听众来信！：**[email protected]
BGM：
1.月亮船-王英姿
2.快乐星球-yapa.DJ
3.Elegant holiday breakfast-sano mika
4.离别之夏纯音乐-瑞鸣音乐
5.Impressive BGM that is warm and is likely to bloom-G axis sound music
6.Give a name to a flower that blooms beautifully-G axis sound music
7.Butter Fly（钢琴版）-马驰骋
本期提到的部分美食：
本期提到的抗抑郁评分食物排行：
本期参考资料：
LaChance LR, Ramsey D. Antidepressant foods: An evidence-based nutrient profiling system for depression. World J Psychiatry. 2018;8(3):97-104. Published 2018 Sep 20. doi:10.5498/wjp.v8.i3.97
Wang H, Jin M, Xie M, et al. Protective role of antioxidant supplementation for depression and anxiety: A meta-analysis of randomized clinical trials. J Affect Disord. 2023;323 :264-279. doi:10.1016/j.jad.2022.11.072
Samuthpongtorn C, Nguyen LH, Okereke OI, et al. Consumption of Ultraprocessed Food and Risk of Depression [published correction appears in JAMA Netw Open. 2023 Oct 2;6(10):e2341346]. JAMA Netw Open. 2023;6(9):e2334770. Published 2023 Sep 5. doi:10.1001/jamanetworkopen.2023.34770
Wang A, Wan X, Zhuang P, et al. High fried food consumption impacts anxiety and depression due to lipid metabolism disturbance and neuroinflammation. Proc Natl Acad Sci U S A. 2023;120(18):e2221097120. doi:10.1073/pnas.2221097120