"Autumn has been a sad and lonely time since ancient times." In autumn, the grass and trees in nature gradually wither, and the flowers and leaves fall, which often makes people emotional and sentimental;

Especially the elderly and those who live alone. Office workers who are tired of working often feel desolate in autumn evenings and develop negative emotions such as depression and sadness. If you want to beat the "autumn depression", you might as well add some "happy nutrients" to yourself.

01

Zinc-containing foods

Help relieve depression. Zinc is closely related to the biosynthesis of DNA, RNA, and protein. When the human body is deficient in zinc , may cause various adverse effects, leading to mood instability, paranoia, depression, decreased emotional stability and cognitive impairment.

Foods included include: peanuts, walnuts, pistachios, almonds, hazelnuts, cashews and other nuts.

02

Foods containing magnesium

Regulate the content of 5-hydroxytryptamine in the brain, making people feel happy. Food included: spinach, rape, lettuce and other dark green leafy vegetables, various nuts, bananas, citrus, raisins, corn, mushrooms, etc.

03

Foods containing vitamin B1

Relieve depression and prevent slow thinking. Foods included include: oats, barley, millet, large yellow rice, and black rice. , red beans, mung beans, peas, etc.

04

Foods containing vitamin B5

Relieve symptoms of fatigue, depression, insomnia and other symptoms. Foods included include: bananas, whole grains, malt, green leafy vegetables, sesame paste , peanut kernels, fresh mushrooms, seaweed, etc.

05

Foods containing omega 3 fatty acids

Activate the brain and fight the risk of depression. Foods include: perilla, purslane, algae, etc. .

Recommended 8 recipes

Spinach with sesame paste and nuts

-Ingredients-

250g spinach, 100g carrot

< p> 4 walnuts, 2g salt, 5g light soy sauce

5g vinegar, 2g sesame oil, 10g sesame paste

-Method-

1. Add water to the frying pan, After the water boils, add a small spoonful of salt;

2. Add walnut kernels, cook for 8 minutes, take them out and set aside;

3. After taking out the walnuts, add shredded carrots; < /p>

4. Then add the spinach, blanch it and set aside;

5. Remove the water from the spinach and put it on the plate together with the walnut kernels;

6. Use 5g vinegar, 5g light soy sauce, 2g salt, and 2g sesame oil to make the sauce, pour it on the vegetables and mix well''

7. Pour the sesame sauce on the mixed vegetables and it's done.

Mushroom and Spinach Soup

-Ingredients-

200g spinach, 2 mushrooms

30g crab-flavored mushrooms, a little thyme

3g salt, a little black pepper

10g olive oil

-Method-

1. Wash the spinach and cut into roots, wash and drain the mushrooms , slice the mushrooms;

2. Stir-fry the mushrooms with olive oil in a hot pan;

3. Stir-fry the mushrooms until light brown and add thyme, salt and black pepper;

< p> 4. After stir-frying, add water and bring to a boil, then lower the heat and simmer for about 10 minutes;

5. Add the spinach and cook until soft, then turn off the heat.

Celery and cashew nuts

-Ingredients-

300 grams of celery, 30 grams of cashew nuts

Ginger, salt, cornstarch

p>

Appropriate amount of vegetarian oyster sauce and sesame oil

-Method-

1. Wash the celery and use a spatula to scrape off the older layer of the skin. The cashews have been cooked in advance Bake and mature;

2. Mince the ginger and slice the celery;

3. Prepare a bowl of juice (which contains salt, cornstarch, vegetarian oyster sauce, water, and sesame oil); < /p>

4. Blanch the celery in boiling water, then rinse it with cold water, drain the water and set aside;

5. Heat the pot, add oil, and sauté the minced ginger until fragrant;

6. Add celery and stir-fry;

7. Pour in the juice from the bowl and stir-fry evenly, then add cashews into the pot;

8. Stir-fry evenly. , then take it out of the pot and serve it on a plate.

Mushroom and vegetable soup

-Ingredients-

5 mushrooms, 1 tomato

1 vegetable, 1 broccoli

Adequate amount of corn oil, appropriate amount of fine salt

-Method-

1. Cut and wash the ingredients and set aside;

2. Add to the pot Add a little oil to the pan and stir-fry the mushrooms to get the flavor;

3. Add water and cook until the soup boils;

4. Add the tomatoes to the pan with a knife;

5. Cook until the tomatoes are fragrant, then add the vegetables and broccoli and cook until cooked;

6. This mushroom and vegetable soup is complete.

Fried lettuce and mushrooms

-Ingredients-

A handful of lettuce, appropriate amount of grated ginger

200g of mushrooms, appropriate amount of golden orchid soy sauce

p>

-Steps-

1. Clean the lettuce and mushrooms and wash them well;

2. Pour oil into the pot, sauté the minced ginger until fragrant, add the mushrooms and stir-fry until fragrant Half-cooked;

3. Add the lettuce and stir-fry evenly. After a few minutes, add a small amount of soy sauce and take it out of the pan.

Three-color quinoa salad

-Ingredients-

100g quinoa, 50g walnut kernels

50g pine nuts, 50g vegetables

p>

100g green beans, 100g carrots

100g potatoes, 50g olive oil

Appropriate amount of salt, half a lemon

-Method-

1. Add 100g of quinoa to 250ml of water and soak for four hours;

2. Boil with the soaked water, boil and simmer over low heat for 20 minutes until the water is almost dry;

3. Wash 50g of vegetables and set aside;

4. 100g of green beans, 100g of carrots, 100g of potatoes, put them in a steamer, boil them in boiling water for 10 minutes, remove and put them aside Cool;

5. Put vegetables, potatoes, carrots, green beans and quinoa into a transparent bowl and stir evenly;

6. 50g walnut kernels and 50g pine nuts, add to salad and stir; < /p>

7. Add 50g of olive oil and sprinkle with appropriate amount of salt;

8. Squeeze in the juice of half a lemon, and the nutritious quinoa salad is complete!

Corn and oatmeal thin porridge

-Ingredients-

1 plate of oats, 1 plate of chopped corn

Appropriate amount of rock sugar and wolfberry

-Method-

1. Prepare the ingredients, one plate of oats and one plate of chopped corn;

2. Put the two ingredients into a health pot and soak them gently. After a while, control the water;

3. Then add water again. If you like the soup watery, you can add a little more. If you don’t like it, add less;

4. Select the rice porridge mode. Cook this thin rice soup;

5. Add rock sugar and wolfberry to taste and garnish.

Mushroom and rapeseed risotto

-Ingredients-

Appropriate amount of fragrant rice, 5 mushrooms

5 small rapeseeds, a little cooking oil

8 grams of light soy sauce, 5 grams of dark soy sauce, a little salt

-Method-

1. Steam the fragrant rice in an electric pressure cooker in a ratio of 1:1.5 Turn into white rice and set aside;

2. Wash and slice the mushrooms, add 8 grams of light soy sauce and 5 grams of dark soy sauce and add a small amount of water to make a sauce and set aside;

3. Wash the rapeseed , boil water and blanch;

4. Chop the blanched rapeseed and set aside;

5. Add cooking oil to the pot, when the oil is hot, add the mushrooms and stir-fry until they become tender. Soft, pour in the prepared sauce and boil for 3 minutes until the mushrooms are medium cooked;

6. Add white rice and rapeseed and stir-fry evenly.