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おかゆ、雑炊
おかゆ、雑炊

風邪を引いた時のおすすめご飯レシピ

おかゆ

風邪を引いたら、薬だけ取り敢えず飲んでいれば良いと思ってはいませんか?薬は症状を緩和してくれるだけで、風邪のウィルス自体を退治してくれるわけではありません。回復するには安静と保温、そして栄養補給です。

食欲がなくても、やはり食べ物で免疫力を上げていくのが一番なのです。それは、身体を温める食べ物であり、良質のたんぱく質と抵抗を高めるビタミンA、ビタミンCが特効薬となります。

今回は、風邪を引いた時、どのような栄養を摂ったら良いか、また風邪の時のおすすめご飯レシピを紹介したいと思います。

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風邪を引いたら食べて欲しい食材

風邪に良い食べ物には、様々な良い条件が必要です。

  • 身体を温める
  • 栄養がある
  • 消化に良い
  • 胃腸に優しい
  • 解熱作用がある
  • 喉に良い

このように風邪に良い食べ物は、症状を改善に向かわせてくれるものでないと意味がありません。

ではどのような食材が良いのでしょうか。

消化が良く栄養豊富な「卵」

風邪の女性

卵はたんぱく質やビタミンが豊富で、白身にはリゾチームという喉の痛みや痰を切る薬に利用されている成分が含まれています。

卵酒は有名ですが、風邪の引き始めの微熱には効果的です。しかし、高熱にはかえって悪化を招く恐れがあるので注意です。お酒が弱い人もいるので、胃腸に優しいミルクセーキ、プリンなどがおすすめですね。

喉の痛みには「きんかん」「大根」

きんかんは、ビタミンCが豊富で、はちみつと合わせてゆっくりなめると、喉の痛みに効果的です。大根は、ジアスターゼなどの消化酵素が豊富で、消化促進だけでなく咳を止めたり痰を出しやすくします。

胃腸が弱ったときは「にら」

にらの強い臭いの元は、アリルという物質で自律神経を刺激したり、冷えた胃腸や内臓の調子を整えてくれます。ビタミンA、B、C、カルシウム、カリウム、鉄も多く含まれており、血液の循環も良くします。にら雑炊などは身体が温まって効果的ですね。

身体を温める「ねぎ」

ねぎは、風邪の引き始めに効果的です。辛み成分や香りの成分に発汗作用があると言われており、発熱でも寒気だけで汗が出ない時などに有効です。

解熱作用がある「梅」

昔から、梅は解熱作用があると言われ使用されてきました。梅干しの種を取って練り、熱湯かうすいお茶を注いで飲むと身体が温まり、熱を下げてくれるそうです。また、梅肉エキスには、食あたりや下痢、嘔吐、腹痛にも有効と言われています。

咳と痰を止める「しょうが」「みかん」

しょうがは、頭痛、咳、鼻詰まり、冷えに効果的と言われています。辛み成分には、殺菌力もあるそうです。みかんは、漢方ではみかんの皮を乾燥させ陳皮といって使用されています。咳や痰を鎮める作用があるそうです。そのまま食べたりジュースにすれば水分やビタミンCの補給にもなりますね。

風邪を引いた身体に優しくて効く!おすすめスープレシピ

風邪を引いた時のご飯レシピで、食欲がなくてもさらっと身体に入るものといったら、スープです。

そこで、さらっと食べられてお手軽で風邪に効くスープを紹介したいと思います。

ふんわり優しい卵としょうがのスープ

【材料:3人分】

  • しょうが:ひとかけ
  • 卵:2個
  • 水:600ml
  • 酒:大さじ1・5
  • しょうゆ:大さじ2
  • 塩:少々
  • 片栗粉:小さじ1.5
  • 中華だし:小さじ1
  • ごま油:小さじ2

作り方

しょうがを0.5×0.5ミリの千切りにします。

鍋のごま油を入れて、しょうがを軽く炒め、少し焼き色がついたら水を加えて、中華だし、塩、しょうゆ、酒を加えます。

煮立ってきたら、片栗粉を水で溶いて加えます。

もう一度煮立ってきたら、溶いた卵を鍋に回し入れて出来上がりです!

味の素 玉子がゆ 250g×9個
味の素
売り上げランキング: 1,051

まとめ:薬に頼らず、風邪に効く食材を食べて治そう!

調べてみると、どこにでもすぐ手に入る様々な食材が実は風邪に有効に効く、ということが分かりました。また、風邪を引いたときのご飯レシピも簡単なスープで、疲れた身体に優しく、食材も卵としょうがは風邪に有効に効く食材ですよね。

最後にもう一度、風邪に効く食材を確認してみましょう。

  • 消化が良く栄養豊富な「卵」
  • 喉の痛みには「きんかん」「大根」
  • 胃腸が弱ったときは「にら」
  • 身体を温める「ねぎ」
  • 解熱作用がある「梅」
  • 咳と痰を止める「しょうが」「みかん」

これらの食材をじょうずに取り入れて、オリジナルの、風邪を引いたときのご飯レシピを考えてみてはいかがでしょうか。

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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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