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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Я восхищен глубиной исследования, которое автор провел для этой статьи. Его тщательный подход к фактам и анализу доказывает, что он настоящий эксперт в своей области. Большое спасибо за такую качественную работу!
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