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焼肉、バーベキュー、アウトドア

低カロリー食で風邪をひかずにダイエット

焼き肉

体重が気になってダイエットを始めると、風邪をひいてしまうという人がいます。食事のカロリーを落とすことで免疫力が下がって風邪をひきやすくなるのではないかとか、体の脂肪が減ることで断熱・保温の役割も減って風邪をひくのではないかということが考えられます。

食事と免疫力には密接な関係がありますので、正しい知識をもって風邪をひかないでダイエットをする方法を取り入れましょう。

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食事と免疫力の関係とは?

風邪の女性

ダイエットをする人が多く行う方法として食事制限があります。食事制限をすると全体的な食事量が減り、摂取カロリーも減ります。しかし、同時にたんぱく質やビタミン、ミネラルの摂取量も減っている場合が多くあります。

免疫細胞はたんぱく質でできていますので、免疫力を落とさないようにするにはたんぱく質の摂取が非常に重要になります。また、ビタミンやミネラルは免疫力を助ける働きをもっていますので、これらも必要となります。

ダイエットをしてたんぱく質やビタミン、ミネラルが不足すると体重は減るかもしれませんが、免疫力も減って風邪をひいてしまうのです。

ダイエットで風邪をひかない食事とは?

栄養バランスがとれた食事であれば、カロリーをかなり抑えたとしても免疫力には影響がないどころか、低カロリーの食事の方が、免疫力が高まるということも言われています。

本来生き物には、飢餓や空腹にもある程度耐えられるような機能が備わっています。しかも、過剰にカロリーを摂取して生きるようにできていませんので、エネルギーが余っているとかえって免疫力に悪影響が及びます。満腹状態が続きすぎると免疫力が下がるということも分かっていますので、腹八分目がよいとされているのも納得できます。

ダイエットで風邪をひかない食事とは、低カロリーでもたっぷり食べられるメニューということになります。気を付けることとしては、カロリーの低さや食事の量にばかり注目するのではなく、たんぱく質やビタミン、ミネラルが減ることを避けるということです。

風邪をひかずダイエットにいい食材

免疫力を落とさずにダイエットすることが、風邪をひかないことにつながります。このためには、食事の量自体は減らさず、低カロリーでもたくさん食べられる野菜や海藻、きのこ類中心のメニューにすることが大切です。これらの食材ならビタミンやミネラルも多く摂取することができます。

また、たんぱく質の量を減らさないために、肉や魚、大豆食品のどれか1種類をきちんと摂って、バランスよく食べられるようにしましょう。工夫次第で低カロリーに抑えることができます。

どうしても食事のバランスを考えるのが難しいという方は、補助としてサプリメントやドリンクを利用するのも1つの手です。ビタミンやミネラルだけでなく、たんぱく質の1種であるプロテインかアミノ酸もしっかり摂取できるものを選ぶといいでしょう。

風邪をひいてしまった時の食事は?

ダイエットは健康であればこそできることです。しかし、食事のカロリーや量ばかりを気にして必要な栄養素が摂れていないと、免疫力が落ちて風邪をひいてしまいます。もし風邪をひいてしまったら、いったんダイエットをお休みして、体調回復を優先させましょう。

この場合にもやはり大切なのはたんぱく質やビタミンです。免疫細胞を作るたんぱく質と、風邪で消耗してしまうビタミンB群とCを補給することで、風邪から回復することを助けてくれます。風邪の時は胃腸の働きも弱まっていますので、温かくて消化の良いものを食べるようにしましょう。

おすすめの食材は、たんぱく質である卵や豆腐、白身魚、ビタミンB群が多く含まれるゴマや納豆、緑黄色野菜、ビタミンCが多く含まれているいちごやみかんなどが挙げられます。また、胃腸の調子が悪い時にはりんごやヨーグルトを摂取することで、胃の粘膜を守ることができます。

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まとめ:低カロリーでたんぱく質やビタミン・ミネラルを多く含む食事でダイエット

ダイエットをするときには、食事のカロリーや量を抑えることに神経を使いますが、その成分や栄養バランスについては無頓着なことが多いです。そのため、必要な栄養素が不足し、ダイエットをすると風邪をひきやすいということが起こります。

風邪をひかないでダイエットをするには、食事の量自体は減らさず、カロリー控えめでたんぱく質やビタミン、ミネラルを多く含む食品をバランスよく摂取することが大切です。そのため、野菜や海藻、きのこ類を多めにし、しかも、肉や魚、卵、大豆食品もどれか1種類は必ず入れるようにしましょう。

ただし、風邪をひいてしまったらダイエットはいったんお休みで、体調回復を第一にします。風邪をひかないでダイエットを続けるために、必要な栄養素をきちんと摂るようにしましょう。

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風邪を早く治したいと思って早め …

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