Reading Summary | 閱讀摘要
English: A study in the Journal of the Academy of Nutrition and Dietetics found that eating ultra-processed foods and refined carbohydrates may increase the risk of depression and anxiety. Nutrition expert Kristin Kirkpatrick recommends limiting sugar, refined grains, processed foods, and alcohol. Instead, she suggests eating more high-fibre and fermented foods, following the Mediterranean diet rich in omega-3s, berries, olive oil, leafy greens, and lean protein. Professor Felice Jacka adds that fermented foods may improve brain biology, leading to better mood and learning.
中文： 《營養與飲食學院期刊》的一項研究指出，食用高度加工食品與精製碳水化合物可能增加憂鬱與焦慮的風險。營養心理學家 Kristin Kirkpatrick 建議限制糖分、精製穀物、加工食品與酒精的攝取，並增加高纖食物與發酵食品。她推薦地中海飲食，包含 Omega-3 脂肪酸、莓果、橄欖油、綠葉蔬菜與瘦肉蛋白。澳洲 Deakin 大學的 Felice Jacka 教授補充，發酵食品可能改善大腦生物機制，促進情緒與學習。
Video | 影片
Key Vocabulary | 關鍵詞彙
- Ultra-processed foods (高度加工食品)
- Refined carbohydrates (精製碳水化合物)
- Depression (憂鬱症)
- Mood disorders (情緒障礙)
- High-fibre foods (高纖食物)
- Fermented foods (發酵食品)
- Mediterranean diet (地中海飲食)
- Omega-3 fatty acids (Omega-3 脂肪酸)
- Probiotic (益生菌)
Comprehension Questions | 理解問題
- What foods may increase the risk of depression? 哪些食物可能增加憂鬱風險？
- Which diet is recommended to reduce depression and anxiety? 哪種飲食被建議用來減少憂鬱與焦慮？
- Name two examples of fermented foods. 請舉出兩種發酵食品。
- What role do omega-3 fatty acids play in mental health? Omega-3 脂肪酸在心理健康中扮演什麼角色？
- Who is Professor Felice Jacka and what did she find? Felice Jacka 教授是誰？她的研究發現了什麼？
Discussion Prompts | 討論題目
- Do you think food can really change your mood? Why or why not? 你認為飲食真的能改變情緒嗎？為什麼？
- What traditional foods in your culture are fermented? 在你的文化中有哪些傳統發酵食品？
- How easy is it to follow the Mediterranean diet in your country? 在你的國家，地中海飲食容易實行嗎？
- What foods make you feel energetic or happy? 哪些食物讓你感到有活力或快樂？
Practice Activity | 練習活動
👉 Fill in the blanks | 填空題
- Eating too many __________ foods may increase depression. 食用過多 __________ 食物可能增加憂鬱。
- The __________ diet includes olive oil and leafy greens. __________ 飲食包含橄欖油與綠葉蔬菜。
- Yogurt and kimchi are examples of __________ foods. 優格與泡菜是 __________ 食品的例子。
- __________ fatty acids are healthy fats that help the brain. __________ 脂肪酸是有助於大腦的健康脂肪。
