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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Your blog is a true gem in the vast expanse of the online world. Your consistent delivery of high-quality content is truly commendable. Thank you for consistently going above and beyond in providing valuable insights. Keep up the fantastic work!
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I am continually impressed by your ability to delve into subjects with grace and clarity. Your articles are both informative and enjoyable to read, a rare combination. Your blog is a valuable resource, and I am sincerely grateful for it.
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Your storytelling prowess is nothing short of extraordinary. Reading this article felt like embarking on an adventure of its own. The vivid descriptions and engaging narrative transported me, and I eagerly await to see where your next story takes us. Thank you for sharing your experiences in such a captivating manner.
Your unique approach to tackling challenging subjects is a breath of fresh air. Your articles stand out with their clarity and grace, making them a joy to read. Your blog is now my go-to for insightful content.
I’m continually impressed by your ability to dive deep into subjects with grace and clarity. Your articles are both informative and enjoyable to read, a rare combination. Your blog is a valuable resource, and I’m grateful for it.
I’m continually impressed by your ability to dive deep into subjects with grace and clarity. Your articles are both informative and enjoyable to read, a rare combination. Your blog is a valuable resource, and I’m grateful for it.
THANKS A LOT
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