感冒期間飲食原則

感冒期間飲食原則

楊惟婷

 

感冒時要怎麼吃,感冒才能快點好?

 

一、感冒期間飲食,原則上要吃清淡些

 

感冒時,就是要吃「清淡」些。

這套話術大概許多人都會背了,但到底要怎麼吃才是清淡?

此時,所謂「清淡」是指容易消化吸收的食物。亦即,應多攝取容易消化且能輕易獲得營養的飲食。例如,此時果汁會比新鮮水果好,因不致花費腸胃較多時間去消化纖維質。

其實,清淡飲食的目的是為了降低腸胃道的負擔,讓身體全力與病毒打仗,讓身體不要花太多力氣在消化食物上。

 

二、依據不同類型的感冒區別飲食方式

 

另外,依不同類型的感冒(如呼吸道、腸胃道)症狀,飲食原則也有差異:

(一)呼吸道症狀的感冒:不需過於清淡,但得避油膩

 

鼻塞、流鼻水、喉嚨痛、咳嗽是感冒常見的呼吸道症狀,雖不致影響腸胃道消化功能,但會讓食慾變差,味覺、嗅覺變鈍,甚至有苦澀味。

 

所以,準備三餐時要留意下列三大原則﹕

1、以最少量、濃縮的飲食獲取最高熱量。

這是為在缺乏食慾或味覺苦澀的情況下,多攝取身體所需能量,如濃湯所含的熱量及營養素就比清湯多;如果習慣吃中式早餐稀飯、豆腐的人,可在豆腐上撒點肉鬆、海苔;蒸蛋時加一點點香菇丁和肉末就成了茶碗蒸,這都是在少份量食物中增加熱量的方法。

 

2、選擇高品質蛋白質,增加身體修復能力。

高品質的蛋白質包括豆腐、豆漿、和蛋類…等。

深海魚也是,是屬於較好消化的短鏈蛋白質。

雞湯中也含有蛋白質,加上熱湯沖刷黏膜會比較舒服,但不建議吃肉,因大塊肉類原本就較不易消化,加上醫生有時會加開胃藥、胃乳片以免感冒藥傷胃,但胃藥會抑制胃酸分泌,更降低胃消化肉類的功能。

牛奶則容易生痰,有些人的乳糖耐受性低,也容易拉肚子,中醫師及營養師都不建議以牛奶作為攝取蛋白質的來源。

 

3、以流質食物為主,減少腸胃消化負擔。

建議以果汁代替新鮮水果,雖然果汁缺少纖維質,但反倒能降低腸胃負擔,但不建議平常喝果汁,而在感冒時喝果汁能幫忙補充維生素C及水分。

酸酸甜甜的果汁如奇異果汁、柳橙汁等都有豐富的維生素C,且酸甜味道能夠刺激食慾、去除口中的苦澀味。

 

也可熬點好消化的粥,比如將蔬菜和排骨肉卸下切碎熬粥,或將瘦肉換成鱈魚、仔魚等都可以。

 

另外,食材選擇上,可挑選富含維生素B、C和β胡蘿蔔素,和具有抗發炎、抗氧化功效的食物,如蒜頭、咖哩、洋蔥、紅心地瓜等。咖哩中的薑黃素和洋蔥的槲黃素都屬於很好的抗發炎成分。

 

烹調方式最好以蒸、燙、煮較清淡的方式為主。比如燙青菜可以加一點點蒜頭、醬油和含有omega-3脂肪酸的初榨橄欖油,嘗起來有點像和風醬。

 

(二)腸胃道症狀的感冒:增加咀嚼時間,充分分解食物

 

遇到諾羅或輪狀病毒感染讓人上吐下瀉時,就得嚴格限制清淡飲食。除了稀飯、白吐司外,乾飯其實也算是清淡飲食。

 

腸胃炎或上吐下瀉不是非得吃稀飯不可,而是把咀嚼時間拉長。咀嚼時間足夠,才能讓唾液完整分泌並分解食物,當食物到達腸胃時,所需的消化時間相對縮短,因而降低腸胃負擔。

 

這時候的水分補充也格外重要,可用電解水或稀釋過的運動飲料代替白開水。

 

如果真的吃不下或吃了就吐、就拉,也不用勉強一定要吃東西,反讓身體更不舒服,那段時間就讓身體休息、腸胃清空,當身體慢慢復原,自然會告訴你什麼時候該吃。

 

三、中醫看感冒:風寒喝雞湯、風熱喝涼水

 

(一)從中醫角度看呼吸道症狀的感冒,亦可分為風寒及風熱兩種類型,飲食上也大不相同。

 

1、風寒型感冒

風寒型感冒的症狀通常是畏寒、清鼻涕、清痰等。

建議此時多喝溫熱開水,或熬煮薑茶、薑湯,或以蔥白切段燉煮雞湯、蛋花湯等食用,即以溫熱性的食物暖身子。

 

2、風熱型感冒

如果是風熱型的感冒,症狀上多是以喉嚨痛、黃痰、黃鼻涕呈現。

建議這時要喝室溫的涼水,而非溫開水,假使有合併發燒症狀,更要注意水溫不可太高。

飲食則以稀飯為主,但不適合喝雞湯及補品,這會讓風熱型感冒症狀更加嚴重。

也可用酌量薄荷、菊花、板藍根、金銀花泡茶,都對風熱型感冒有助益。

 

(二)從中醫角度看腸胃道症狀的感冒

若是腸胃道症狀的感冒,在上吐下瀉嚴重時,中醫也建議,不能吃就不要勉強吃,當症狀減緩時,可在不增加油脂攝取量的前提下,從稀飯、燙青菜、水煮肉等清淡飲食開始嘗試,讓受損的腸胃道黏膜有休息復原時間。

 

四、西醫營養師感冒時怎麼吃?

 

西醫營養師感冒時,雖然食慾變差,但大多仍盡可能讓三餐營養均衡。雖與平日沒有太大差別,但會挑選較清淡、軟質的食物。例如:

 

  • 早餐:肉鬆蛋三明治或雜糧麵包、豆漿
  • 午餐:肉末蔬菜粥、蒸魚或炒肉片、炒青菜2種、湯1~2碗
  • 晚餐:高麗菜水餃、炒蛋、炒青菜或茶油麵線、滷雞腿、燙青菜
  • 盡可能多補充白開水,上班帶著隨身瓶、夜裡則在床邊擺著保溫瓶,每天攝取約2000cc的水,潤喉補水也加速新陳代謝。

 

原則上,會避開油炸、油煎、烤物和藥燉湯,避免再刺激身體的發炎狀況;容易生痰的蛋糕、甜食和含糖飲料也暫時被列為拒絕往來戶。感冒後期,則可燉珠貝冰糖梨子水喝兩天,幫助化痰。

 

五、讓感冒快點好的增加免疫力食物

 

以下介紹15種對免疫力有幫助的食物。如果您經常感冒,或者每次生病的過程都比別人久,那麼就來看看這15種食物對您有什麼好處吧。

 

1、綠色花椰菜(Broccoli)

綠色花椰菜是很容易從市場買到,而且很容易處理的蔬菜,同時也是促進免疫的基本。有一個研究報告指出,綠色花椰菜含有的一種化合物能幫助刺激老鼠的免疫系統。此外,它還富含保護身體免於傷害的營養素,如維生素A、維生素C以及穀胱甘肽(Glutathione)。

 

2、牡蠣(Oysters)

牡蠣含有豐富的礦物質鋅。體內鋅太少與男性不孕有關,而且鋅似乎有些抗病毒的作用,儘管研究者不能解釋原因在哪,然而,他們確實發現它在免疫系統中是很重要的,像是能幫助傷口癒合。

 

3、西瓜(Watermelon)

含水量多且新鮮的成熟西瓜也含有豐富的強力抗氧化物-穀胱甘肽,能幫助強化免疫系統,所以它能幫助對抗感染。在靠近果皮的紅色果肉部位是穀胱甘肽含量較豐富的地方。

 

4、高麗菜(Cabbage)

這是另一個富含具有免疫強化力的穀光甘肽的來源。在當季的時候,你可以很容易用便宜的價格買到它。

 

5、杏仁(Almonds)

只要一把杏仁就能讓你在面對壓力時,構築起免疫力。因為四分之一杯的份量就能提供將近一日建議維生素E攝取量的50%,而維生素E對免疫系統具有幫助。此外,杏仁還含有豐富的維生素B2與菸鹼酸,維生素B群也能幫助你對抗壓力。

 

6、葡萄柚(Grapefruit)

葡萄柚含有相當豐富的維他命C。儘管科學還沒證明你能簡單地單從食物獲取足夠的維生素C來預防感冒。然而,葡萄柚還含有豐富的黃酮類化合物,這些化合物已經被發現具有活化免疫系統的作用。如果你不喜歡葡萄柚,那也可以改吃柳橙或其他柑橘類水果。

 

7、茶(Tea)

是喝綠茶好呢?還是紅茶?其實,兩種茶都可以,因為這者都含有能對抗疾病的多酚(polyphenols)與黃酮類化合物(flavonoids)。

這些抗氧化物會尋找傷害細胞的自由基並且摧毀它們。

此外,去咖啡因與含咖啡因的效果是一樣的。

 

8、低脂優格(Low-Fat Yogurt)

每天一杯就能減少你感冒的機率。挑選優格的時候記得看標籤是否標示著「活性生菌」的字樣。有些研究者們認為它們也許能刺激你的免疫系統對抗疾病。另外,也順便注意一下是否含有維生素D,近來的研究已經發現體內維生素D太少會增加感冒的風險。

 

9、大蒜(Garlic)

大蒜能提供好幾種能對抗免疫系統入侵者的抗氧化物。大蒜能對抗幽門螺旋菌(Helicobacter pylori),此細菌與某些潰瘍、胃癌有關。烹調訣竅:去皮、切碎,在烹調前放置15~20分鐘,這樣能活化免疫促進的酵素。

 

10、波菜(Spinach)

波菜含有葉酸,它能幫祝你的身體生成新細胞與修復 DNA。並且擁有纖維、抗氧化物(如維生素C)。

 

11、地瓜(Sweet Potato)

地瓜跟紅蘿蔔一樣含有豐富的抗氧化劑-beta 胡蘿蔔素,它能消除自由基。地瓜也含有大量的維生素A,它能延緩老化與減少癌症風險。

 

12、小麥胚芽(Wheat Germ)

小麥胚芽是小麥種子的一部分,它含有相當豐富的營養素,它有鋅、抗氧化物、維生素B群與其它維生素與礦物質。小麥胚芽也能提供良好的纖維、蛋白質與脂肪。試著以小麥胚芽取代一部分的麵粉吧。

 

13、蘑菇(Button Mushrooms)

不要因為蘑菇的營養素較為貧瘠就小看它,它可是含有礦物質硒與抗氧化物呢!已經有研究發現,體內硒太少會增加感冒變嚴重的風險。而蘑菇的維生素 B2 與菸鹼酸也和維持健康的免疫有關。動物研究已經證實蘑菇還有抗病毒、抗菌與抗腫瘤的作用。

 

14、藍莓

藍莓也是一個超級食物,它含有豐富的花青素,這是一個抗氧化能力很強的化合物,它的抗氧化力也許能幫祝你的身體對抗老化與疾病。

 

六、感冒能不能食補?

 

在傳統農業社會中,每年要歷經春耕、夏耘、秋收、冬藏,而冬令正是儲備能量的季節,加上天冷陰寒、易耗損陽氣,為了適應季節變換,「冬令進補」其實是順應自然的養生。

 

但網路上常流傳一些食補禁忌:例如,感冒吃麻油雞喉嚨會「束」起來、生理期吃會經血不順、孕婦吃了可能加速子宮收縮導致流產…。這些民間傳說,究竟有沒有道理?

 

台北榮民總醫院傳統醫學科主治醫師楊仁鄰指出,現代工業社會務農人口少了,大部份的人四季忙碌且四季都補,營養過剩反而成了常見的問題,生活型態跟過去截然不同,想進補,自然也無法再按過去的邏輯。

 

(一)食補必須適合自己的體質。

楊仁鄰提到,進補其實就是透過藥材與食材將身體的陰陽表裡、寒熱虛實調整到平衡的健康狀態。

 

麻油雞湯底主要以麻油、米酒、薑組合而成,楊仁鄰分析,其實生的麻油性味偏寒,但加熱以後就轉為熱性,加上薑跟酒皆屬熱性食材,所以透過這些元素烹調而成的麻油料理,像麻油腰子、麻油豬肝、麻油麵線等,都是熱補。

麻油雞屬熱補,較適合虛寒體質的人食用。所以,搞清楚麻油雞的性味適不適合自己的體質,才能知道自己究竟能不能吃。基本上,體質偏虛寒,怕冷、容易四肢冰冷的人吃了就會覺得很舒服,但體質偏燥熱,容易口臭、嘴破、便秘的人,吃了反而會導致身體不適。

 

(二)感冒、懷孕、生理期,究竟能不能食補?

老一輩的人,不管你體質究竟是寒熱虛實,總是百般叮嚀許多關於麻油雞的禁忌,例如感冒吃了喉嚨會「束」起來、生理期吃會讓經血不順、孕婦吃了恐怕會加速子宮收縮導致流產……。

 

楊仁鄰指出,感冒身體正處於發炎狀態,體質會偏熱性,不適合燥補,所以感冒、發燒、扁桃腺發炎、泌尿道發炎、急性肝炎……其實都不適合吃麻油雞,所以,老一輩常說感冒吃了會「束」起來,指的其實就是發炎、腫痛愈來愈嚴重,導致喉嚨緊得像束起來一般。

 

雖然西醫沒有特別的禁忌,但國泰綜合醫院內分泌新陳代謝科主治醫師黃莉棋亦提到,感冒重要的是多喝水、補充豐富的維生素C,例如喝杯現打的蔬果汁,而不是去吃重油重鹹的食物。可見感冒期間避免吃麻油雞,的確是可以遵循的說法。

 

至於女兒生理期不准吃麻油雞,警告可能會大量出血、害經血不順;孕婦吃了可能加速子宮收縮、導致流產,中、西醫都否定這樣的說法。

楊仁鄰說明,多數人認為生理期、懷孕不能吃,其實是因為處於這個階段的人體質大多偏向燥熱,所以會有這樣的建議。

但如果妳個人體質是屬偏寒,經血少、痛經且血塊多,吃這類溫補食材反而有助循環。所以,關鍵還是體質,並沒有生理期、懷孕就不能吃的通則。

 

此外,楊仁鄰也提到,例如心火旺導致的失眠、焦慮;更年期、經常熬夜的陰虛體質;容易出油、皮膚生痤瘡的濕熱體質,最好也謝絕麻油雞。

 

(三)三高、痛風、腎臟病患,食補務必小心

要說禁忌,最該小心的,反而是三高(高血壓、高血脂、高血糖)、痛風、腎臟病的患者。

黃莉棋提醒,冬季是心血管疾病好發的季節,而高油、高鹽、高膽固醇的麻油雞料理,正是這類患者最害怕的食物。

 

1、高血壓患者忌高鈉。

台安醫院營養師劉怡里特別叮嚀要小心麻油麵線,因為麵線鹽分高,加上湯頭既有的調味,容易過鹹。

想排鈉需要高鉀,所以增加蔬菜的份量是必要的。

最好單獨川燙,別淋肉醬,更不要放進麻油湯裡煮,否則油吸飽飽,反而更糟。

 

2、高血糖患者則要避免升糖指數高的食材。

例如麵線可用蕎麥麵、地瓜飯或五穀米飯等升糖指數較低的澱粉取代,但更重要的還是精算份量,如果有吃麵線、米血,當天的澱粉就務必減量。

 

3、高血脂的病人則要避免膽固醇過高的食材。

像麻油腰子、麻油豬肝、麻油下水等內臟類,油分高的湯也要少喝。

 

4、痛風的病人怕高普林的食材。

痛風怕內臟跟湯頭裡的高普林,所以同樣要避免像麻油腰子、麻油豬肝、麻油下水這些東西。

 

5、腎臟病要小心的食物更多。

鈉、鉀、蛋白質、膽固醇幾乎都要隨著建議嚴格限量,所以同樣要精算每項食材。

 

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