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おかゆ、雑炊
おかゆ、雑炊

風邪の時に食べたいご飯のメニューは?食事のポイントについて

風邪に効くごはん

風邪の際には、ご飯のメニューを工夫して栄養をしっかりと取ることが重要です。風邪の際には、栄養をしっかりと摂ることで体の抵抗力を高めることにつながります。風邪の際のご飯のメニューとしては、ビタミンCなどが含まれている食材や卵のおじや、おかゆなどがおすすめできます。

本稿では風邪の際に摂ることがおすすめできるご飯のおかずのメニューについてまとめています。

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風邪の時こそ栄養摂取が大切

風邪をひいた女性

風邪はそのほとんど(約90パーセント程度)がウィルスの感染によって発症します。ウィルス性の風邪に対して健康を回復するためには、体の抵抗力を強めることが重要であり、そのためにはご飯(食べ物)に配慮することがとても大切になります。

風邪の時は胃の調子がすぐれない時もあり、ご飯を食べることが辛いこともあるかと思います。ただ、そのような場合でも、風邪に良いご飯のメニューを選び、最低限度の栄養を補給しなければ、風邪をこじらせてしまうなど、かえって健康に悪影響を及ぼすことになりかねません。風邪の時こそ、ご飯のメニューを選んで栄養をしっかりと取ることが重要です。

風邪の時、ご飯のメニューはどのようにして選ぶことがポイントとなるのでしょうか。

風邪の時のご飯メニューはビタミンCが多いものを

よく言われることですが、風邪には、やはりビタミンCを多く含む食材を使ったご飯のメニューがおすすめできます。ビタミンCは白血球の作用を高めますので、風邪の際にはとても効果的です。

ビタミンCを多く含むご飯のメニューとしては、ブロッコリーや青ピーマンを使ったメニューを作ることがおすすめできます。例えば、ブロッコリーのサラダなどをご飯のメニューに組み入れると良いということができます。

その他、ご飯のあとのデザートという位置づけになりますが、いちご・みかん・キウイなどがビタミンCを多く含みます。

ビタミンCは摂取後、3時間程度で体外に排出されます。そのため、風邪の際には、朝ご飯や昼ご飯のたびにビタミンCを含む食材を摂取することが重要です。もちろん、ご飯以外にもおやつにビタミンCが含まれる果物を摂ることもとても良いということができます。

風邪で胃腸の調子が良くない時にもおすすめできる卵のおじやとおかゆ

風邪で胃腸の調子が良くないために、ご飯はあまり食べたくないという方もおられると思います。このような場合には、ご飯として、卵のおじや・おかゆなどを食べることがおすすめできます。

卵は、タンパク質やビタミンが豊富に含まれており、栄養価が非常に高い食材です。また、それを利用しておじや、おかゆにすることで胃腸に負担のないご飯とすることが可能です。
胃腸の調子が良くない時には、ご飯として卵を利用しておじや・おかゆを作られてみることをおすすめします。

なお、逆に、胃腸の調子に問題がない場合には、豚肉を含むご飯のおかずを調理して食べられることがおすすめできます。豚肉はビタミンB1が豊富で、体力を回復してくれます。具体的にはブロッコリーのサラダを添えて豚肉の炒め物などをおかずのメニューとしてご飯を食べることがおすすめできます。

ただ、豚肉は消化にはよくないので、胃腸の調子が悪い時には控える方が良いということができますので、ご注意ください。

風邪の時に避けたいご飯のメニューやおかずとは

このように風邪の際には、ビタミンCを含んだ食材、卵を利用したおじや・おかゆ、豚肉(ただし、胃腸の調子が悪くないとき)などがおすすめできるご飯のメニューです。

一方で、風邪の際にはなるべく避けたほうが良いご飯のメニューもあります。それは、体を冷やしてしまうご飯のおかず類です。

具体的には、野菜であればキュウリやほうれん草、トマトなど。あさりやしじみなどの貝類。果物では柿などです。これらの食材を利用したご飯のおかずは体を冷やしてしまい、風邪の際にはあまり望ましい食材とは言えない面があります。

一見すると、健康に良さそうな食材や意識せずに摂ってしまうような食材もありますので、
風邪の際に限って言えば意識的に避けたほうが良いということができます。

その他、ご飯のメニュー以外にも、風邪の際には水分をたくさんとることが重要です。水分は新陳代謝を高めますので、風邪の早期回復につながります。特に、風邪の際、熱がある場合には栄養のあるご飯のメニューを食べるとともに、水分を補給されることも忘れずに行うようにされてください。

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まとめ:風邪の際のご飯メニュー選び方のポイント

以上、本文で述べました風邪の際のご飯のメニューの決め方・選び方のポイントをまとめますと以下のようになります。

  • 風邪をひいた際には、栄養をしっかりと取ることができるご飯のメニューを選ぶことが重要です。具体的にはビタミンCを含む食材などを中心にしてご飯のメニューを組み立てることが効果的です。
  • 風邪で胃腸の調子が悪い時には、卵を使ったおじや、おかゆなどがおすすめできます。卵は栄養が高い一方、おじややおかゆは消化に良いので、風邪の際のご飯の取り方としてはおすすめです。
  • 一方で風邪の際には、体を冷やしてしまう食材を利用したご飯のおかずは避けたほうが良いということができます

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Check Also

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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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