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フルーツ
フルーツ

風邪のお見舞いにフルーツを!風邪の時にオススメな5つのフルーツ

フルーツ

 

風邪の予防にはビタミンCたっぷりのフルーツを摂るといい、と言われます。が、みかんくらいしか思いつかない、という方多いのではないでしょうか。また、最近の傾向として、皮を剥かないと食べられないフルーツを敬遠する若者が増えていると聞きます。フルーツを食べないなんて、勿体ない!

こちらでは、フルーツの持つパワーと、風邪の予防に効くフルーツについてご紹介します。

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フルーツが風邪に効くわけ

風邪の予防には

フルーツ

風邪をひくと、体内ではウィルスに抵抗するために白血球の動きが活発になります。この白血球と結びついて、活動を助けてくれるのがビタミンCです。ビタミンCには、ウィルスの侵入を阻止し、ウィルスを破壊する働きがあります。風邪の予防やひきはじめには、ミカンなどのカンキツ類や、イチゴ、キウイ、レモン、柿、パパイヤ、みかん、グレープフルーツなど、ビタミンCをたくさん含んだフルーツが効果的です。

また、ビタミンAにも免疫力の向上や、鼻、喉の粘膜を強くする効果があります。βカロテンは体内でビタミンAに変わるため、βカロテンの豊富な赤肉メロンやあんずなどもお勧めです。

風邪をひいてしまったら

熱が出てしまったら、解熱効果のあるナシやバナナ。胃腸が弱っていたら、消化の良いリンゴをすりおろして食べるとよいでしょう。リンゴに含まれる「ペクチン」が腸内で乳酸菌を増やし、悪い菌を殺す働きを助けてくれます。また、バナナやブドウに含まれる良質な糖分は、吸収しやすく、風邪で弱った体力を回復させてくれます。

症状別のオススメ

のどが痛いとき

のどが痛いときはラ・フランス。解熱、鎮咳、鎮痛作用により呼吸器疾患の改善を促してくれる果物です。扁桃腺や口中の腫れといったのどの痛みにも効いてくれます。他に消炎作用のあるものとして、カリンや杏、キンカン、リンゴなどがあります。例えば、カリンやキンカンなどは砂糖漬けや蜂蜜漬けにしておけば年中使えます。

せきやたんが出るとき

せきやたんが出るときは柿、ナシがおすすめ。柿はほかの果物には少ないビタミンAが豊富でビタミンCもみかんの2倍も多い果物です。柿半分(100g)で厚生労働省の定めるビタミンC一日の推奨量の約70%を摂ることができます。唾液の分泌を盛んにし、痰をきり、咳を和らげる効果があります。また、柿の注目すべき栄養素の一つに、柿の渋みの元となる柿タンニンがあります。この成分に、種々のウィルスに対する抗ウィルス効果があるそうです。ナシは生姜を混ぜることで咳止めになります。

胃腸が弱くなったとき

胃腸が弱くなったときはリンゴがおすすめ。「1日1個のリンゴは医者を遠ざける」 ということわざ、聞いたことありますよね。すりおろした果肉は、胃酸過多、胃アトニー、慢性胃炎、慢性下痢症や利尿、むくみ、消化促進などに役立ちます。食欲のない時はガーゼで包んで絞り、ジュースにしても。

体力をつけたいとき

体力をつけたいときにはバナナがおすすめ。風邪の症状を改善させるには、なんといっても体力が必要です。そこで滋養強壮などの栄養食品として挙げられるバナナが役立ちます。皮に斑点が出ているくらい熟しているものが、免疫力アップに効果的な状態だと言われています。

桃缶はやっぱりすごい

桃缶の桃の栄養価は、フレッシュな桃と同じか、場合によってはより高いという研究結果があります。缶詰の桃のビタミン C 含有量は、フレッシュな桃よりも4倍も多いのだそう。ビタミン E の含有量は、両者ともほぼ同じ。葉酸の含有量は、なんと缶詰の桃の方がフレッシュなものよりも多いそうです。理由は缶詰処理中にフルーツの果肉の細胞壁が破壊され、栄養素が体内に吸収されやすくなるための結果だとされています。安くて保存の効く桃缶、常備したいですね。

受験生の風邪予防にオススメの薬膳フルーツ

ドライフルーツ入りハニーミルク 1人前

  • 牛乳 150cc
  • ハチミツ 小さじ1
  • ドライフルーツ(干し柿、イチジク、アンズ、バナナなど) 50g

つくり方
 (1)ドライフルーツは7~8ミリ角に刻む。
 (2)マグカップに(1)を入れ、牛乳を注ぐ。電子レンジで温める。
 (3)ハチミツを入れて完成。

切り方がよくわかるDVD付き  初めてのフルーツカッティング
平野 泰三
講談社
売り上げランキング: 124,334

まとめ:フルーツで風邪も怖くない

フルーツの持つパワーで風邪に対処できることがわかりました。中でも以下の5つのフルーツを押さえておけば間違いなしです。

特にオススメの5つのフルーツ

  • ナシ
  • リンゴ
  • バナナ
  • 桃缶

ただしフルーツは体を冷やす作用があるので、食べ過ぎないようにしましょう。

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Check Also

月夜

風邪の症状が辛くて寝れない時の対処法

風邪を早く治したいと思って早め …

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