憂鬱的時候

血清張素(serotonin)低的時候憂鬱現象會出來.
百憂解(Prozac)就是增加血清張素的抗憂鬱症藥物.

累積血清張素飲食法:
早餐中餐蛋白質吃夠.
然後整個下午時不時吃點碳水化合物(包括青菜), 甜食也好, 晚餐也多一點碳水化合物(包括青菜, 也要吃些蛋白質).
睡前吃一個烤地瓜(或烤馬鈴薯, 連皮吃).　
就這樣.

因為血清張素(serotonin)低的時候, 如果靠一般習慣的飲食方式(早餐碳水化合物多, 晚餐蛋白質多), 很難累積到足量(可以改變心情的量).

要在吃夠蛋白質後, 一下一點一下一點持續給碳水化合物, 然後睡前再補充(地瓜連皮吃, 消化會慢, 就可以繼續累積), 才能維持住足夠的血清張素的量.

重要的是之前蛋白質要吃夠.
不然沒有東西轉成serotonin.

推薦閱讀:
Potatoes Not Prozac
http://www.amazon.com/Potatoes-Not-Prozac-Solutions-Sensitivity/dp/141655615X/ref=sr_1_1?ie=UTF8&qid=1330454501&sr=8-1

附文1: 臉書上黃雅芬醫師的解釋.
A: 說真的, 或許要讓大家失望了, 經由食物攝取的血清素進不太到腦部, 因為會被血腦屏障(BBB)擋住.

Q: 黃醫師, 不好意思請教您, 那原本的血清張素是怎麼進到腦部的呢?

A: 和情緒有關的血清素是在腦部製造的. 口服抗鬱劑進到腦部以後會影響血清素的運作, 讓神經元細胞之間的血清素濃度增加, 以改善憂鬱及焦慮的症狀.

附文2: 書裡的一段原文.
Here's how. Your body makes serotonin from a chemical called tryptophan. Tryptophan is an amino acid that comes from protein. But, although eating turkey, for example, will get tryptophan into your blood, this doesn't necessarily mean it will get into your brain to be made into serotonin. You need the chemical properties of simple carbohydrates to move the tryptophan out of your bloodstream and into your brain where it can be used to make serotonin. We'll talk more about how to use tryptophan to raise your spirits, improve your sleep, and help you feel more relaxed in chapter 9, but for now remember that snacking on a carbohydrate can raise the level of serotonin in your brain only if you've eaten enough protein first to get tryptophan into your bloodstream.
(以上摘自: Potatoes Not Prozac, p. 72)