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A British comedy film released in 1950, entitled The Happiest Days of Your Life, features an amusing plot twist. During the Blitz, girls at an exclusive London school are mistakenly evacuated to a school for boys in the English countryside. More recently, British comedian Paul Merton commented: “My school days were the happiest days of my life; which should give you some indication of the misery I’ve endured over the past twenty-five years.”
1950年上映的一部名为《你一生中最快乐的日子》的英国喜剧电影，其情节有一个有趣的转折。在闪电战期间，伦敦一所高级学校的女生被错误地疏散到英国乡村的一所男生学校。最近，英国喜剧演员保罗·默顿评论道:“我在学校的日子是我一生中最快乐的日子;这应该能让你看出我在过去25年里所忍受的痛苦。”
As a grownup, you can probably identify with the idea that school days are blissfully happy, free from adult concerns. However, being in school today is not necessarily a carefree experience. For some young people, anxiety about exams or experiences of being bullied affect their lives negatively. Then there are the more intangible yet universal stresses of growing up that arise from simply trying to fit in or deal with changes triggered by adolescence.
作为一个成年人，你可能会认同这样的观点:学校生活是幸福快乐的，没有成人的烦恼。然而，今天在学校并不一定是无忧无虑的经历。对一些年轻人来说，对考试的焦虑或被欺负的经历会对他们的生活产生负面影响。此外，还有一些无形但普遍存在的成长压力，它们来自于试图适应或应对青春期引发的变化。
Mood swings are one important indicator of children who are worried or feeling stressed.
情绪波动是孩子们担心或感到压力的一个重要指标。
Moods and foods
情绪与食物
The science of how food affects your mood is based on the knowledge that dietary changes can alter your brain structure, both psychologically and chemically, which may, in turn, lead to altered moods and behavior. For families living in or moving to Singapore, the Australian International School (AIS) offers a well-thought out catering provision, which means that your children enjoy nutritionally balanced food options at every stage of their education. This encourages them to engage in healthy eating habits as they grow.
食物如何影响情绪的科学是基于这样一种认识，即饮食的改变可以改变你的大脑结构，包括心理和化学上的，这反过来可能导致情绪和行为的改变。对于住在新加坡或搬到新加坡的家庭来说，澳大利亚国际学校(AIS)提供了经过深思熟虑的餐饮服务，这意味着你的孩子在接受教育的每一个阶段都能享受到营养均衡的食物选择。这鼓励他们在成长过程中养成健康的饮食习惯。
For example, particular foods that are known to be beneficial for your children’s moods include:
1. Salmon
2. Organic eggs
3. Whole grains and oats
4. Dark leafy greens
5. Legumes
例如，一些对孩子情绪有益的食物包括:
1. 大马哈鱼
2. 有机鸡蛋
3.全谷物和燕麦
4. 深色绿叶菜
5. 豆类
You will also find that eating berries and drinking plenty of water has very positive effects and can help your children be happier and more productive and in Singapore's equatorial climate, staying hydrated is a must....which is why you'll rarely see a student at AIS without a water bottle to hand.
你还会发现，吃浆果和多喝水有非常积极的影响，可以帮助你的孩子更快乐，更有效率，在新加坡的赤道气候，保持水分是必须的…这就是为什么你很少会看到AIS的学生手里没有水瓶。
Salmon and oily fish
三文鱼和油性鱼类
Salmon contains a form of Omega-3 called DHA, and also a range of B vitamins, which scientific studies have shown is vital for brain development in children. It’s also known to support learning abilities. The same can be said of tuna, mackerel and fish oils in general. Salmon is a natural mood enhancer and may reduce the risk of depression. It’s a rich source of quality amino acids and protein, thus helping to regulate appetite and sleep patterns.
三文鱼含有一种名为DHA的Omega-3脂肪酸，以及一系列的B族维生素，科学研究表明，这些维生素对儿童的大脑发育至关重要。它也支持学习能力。金枪鱼、鲭鱼和鱼油也是如此。三文鱼是一种天然的情绪增强剂，可以降低患抑郁症的风险。它富含优质氨基酸和蛋白质，有助于调节食欲和睡眠模式。
Organic eggs
有机鸡蛋
Protein contains various amino acids that increase specific hormone levels such as epinephrine, dopamine and nor-epinephrine. These will help you and your child to feel alert, energized, and positive. Besides the focus on eggs, you should also encourage your child to eat low-fat dairy products like beans, lean cuts of meat and tofu, to make sure they get adequate amounts of protein.
蛋白质含有多种氨基酸，可提高特定激素水平，如肾上腺素、多巴胺和去甲肾上腺素。这些将帮助你和你的孩子感到警觉，精力充沛，积极向上。除了关注鸡蛋，你也应该鼓励你的孩子吃低脂乳制品，如豆类、瘦肉块和豆腐，以确保他们获得足够的蛋白质。
Whole grains and oats
全谷物和燕麦
The amino acid tryptophan is present in many whole grains. It occurs naturally and your body needs it to produce melatonin and serotonin. Serotonin is well known as the feel-good hormone, which improves mood and relaxes your body as well as your brain, while melatonin helps establish and maintain regular sleep patterns. As a mood booster, oats are effective because of their low glycemic index (GI) and the mineral selenium. This means they release energy into the bloodstream slowly, so you and your family can avoid the kind of blood sugar rush that often descends into irritability.
氨基酸色氨酸存在于许多天然谷物中。它是自然发生的，你的身体需要它来产生褪黑素和血清素。血清素是一种让人感觉良好的激素，它能改善情绪，放松你的身体和大脑，而褪黑素有助于建立和维持有规律的睡眠模式。作为一种情绪助推器，燕麦是有效的，因为他们的低血糖指数(GI)和矿物质硒。这意味着它们会缓慢地将能量释放到血液中，这样你和你的家人就可以避免血糖升高，而血糖升高通常会导致易怒。
Dark leafy greens
深绿色蔬菜
While there are mood-regulating substances such as dopamine in organic eggs and serotonin in whole grains, dark leafy greens such as spinach contain both and are additionally rich in folate. In fact, all dark leafy greens (think broccoli and chards) are great for calming kids’ nerves, as are fruit and many other vegetables, with the exception of dried fruit and fruit juice.
虽然有机鸡蛋中含有多巴胺和全谷物中的血清素等调节情绪的物质，但菠菜等深色绿叶蔬菜不仅含有多巴胺，还富含叶酸。事实上，除了干果和果汁，所有深色绿叶蔬菜(比如西兰花和chards)都能很好地安抚孩子们的神经，水果和许多其他蔬菜也是如此。
Legumes
蔬菜
Beans of all kinds are remarkable when it comes to better physical and mental health. Choose from black beans, chickpeas, lentils, split peas or kidney beans, to name just a few, that are packed with nutrients. These will help your child benefit from increased levels of calcium, copper, folate, iron, magnesium and zinc, thereby improving their mood.
当谈到更好的身体和心理健康时，所有种类的豆类都是非凡的。从黑豆、鹰嘴豆、扁豆、碎豌豆或芸豆中选择富含营养的食物。这将帮助你的孩子从钙、铜、叶酸、铁、镁和锌的含量增加中受益，从而改善他们的情绪。
Chartwell’s unique Smart Food Program in the AIS school canteen follows the ‘Fresh Food First’ philosophy, offering the very best of fresh seasonal produce and a great range of options.
Chartwell在AIS学校食堂独特的智能食品项目遵循“新鲜食品第一”的理念，提供最好的新鲜时令农产品和大量的选择。
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