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座っている女性

風邪の症状に合わせた簡単レシピ

風邪の女性

風邪をひくと、栄養のあるものや温かくて消化のよいものを食べたいものです。しかし、特に一人暮らしをしている人は、風邪をひいて身体がだるいと料理を作ろうという気分にならず、レトルトのおかゆなどで食事を済ませてしまうことが多いのではないでしょうか。レトルトやインスタントのものばかり食べていると、栄養も偏りますし、味にも飽きてしまいます。

そこで、風邪の症状に合わせた簡単なレシピを紹介します。自分で作るのもいいですが、料理を作る元気のない人は、家族や友人に作ってもらいましょう。

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風邪のひきはじめにおすすめの簡単レシピ

風邪の女性

身体がぞくぞくとして寒気を感じるような、風邪のひきはじめには身体を温めて免疫力が上がるような食事がいいです。

そこで紹介したいのが「生姜のお茶漬け」です。1人分の材料は、ご飯150g、しょうがのすりおろし1かけ分、鶏がらスープの素小さじ1/2、お湯適量、お好みで万能ねぎの小口切り適量です。

作り方は、茶碗にご飯をよそって、鶏がらスープの素をふりかけます。そのあと、生姜を散らして、お好みで万能ねぎをかけ、お湯をそそいで出来上がりです。

非常にシンプルですが、これなら風邪のひき始めで食欲がなくても、おいしく食べられます。しかも、生姜が入っていますので、身体も温まります。

のどが痛い時におすすめの簡単レシピ

のどがイガイガする、咳が出るなどののどの痛みがある風邪の時におすすめの簡単レシピは、「大根のべっこう煮」です。

4人分の材料は、大根400g、水カップ3、和風だしの素小さじ1、みりん大さじ2、砂糖大さじ1、しょうゆ大さじ1と1/2です。

作り方は、まず大根を2cmくらいの厚さで半月切りにします。次に、鍋に大根と、大根がかぶる位の水を入れて煮立たせます。20分くらい煮て、竹串がすっと通るくらいの柔らかさにします。
それから、別の鍋にさきほど煮た大根と和風だしの素、みりん、砂糖を入れて煮ます。煮立ったら、弱火にして落し蓋をして5分煮ます。しょうゆを加えて30分煮て、火を止め、味が染みるまで30分ほど置いたら出来上がりです。

冬に安く手に入る大根は風邪にもいいですから、手軽にできる煮物で栄養補給したいですね。

鼻水や鼻づまりにおすすめの簡単レシピ

鼻水や鼻づまりでつらい風邪にはビタミンAを摂るといいです。ビタミンAがたっぷり入っている緑黄色野菜を簡単に料理ができるレシピを紹介します。それは、「にんじんとツナのジンジャーサラダ」です。

1人分の材料は、にんじん40g、ノンオイルのツナ缶20g、コンソメの顆粒小さじ1/4、しょうがのすりおろし小さじ1、オリーブオイル小さじ1、粗びき黒コショウ少々です。

作り方は、まずにんじんは千切りにして水にさらし、キッチンペーパーで水気をふき取ります。その次に、ボウルにツナ、コンソメ、しょうがのすりおろし、オリーブオイルを入れて混ぜ合わせ、千切りにしたにんじんを加えてさらに混ぜ合わせれば出来上がりです。

ビタミンAが摂れるだけでなく、しょうがも入っていますので、身体も温まります。ツナがちょっと余った時にも使えそうなレシピです。のどが渇いているときにも、みずみずしいにんじんのサラダでのども潤いそうですね。

熱が出たときのおすすめの簡単レシピ

熱が出た時には、水分とビタミンをたっぷり摂取したいですね。そんな時におすすめなのが、「レモンジンジャーティー」です。

1人分の材料は、紅茶の葉大さじ1/2、熱湯カップ1、砂糖1.2g、しょうがのすりおろし小さじ1、レモン汁少々です。

作り方は、ポットに紅茶の葉を入れて熱湯を注ぎ、2分置いて濾します。耐熱カップに砂糖としょうがのすりおろし、レモン汁を入れて紅茶を注いで出来上がりです。

紅茶の葉がなければティーバッグの紅茶でもいいですし、レモンがなければレモン汁が市販されていますのでそれで代用してもいいです。

味の素 玉子がゆ 250g×9個
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まとめ:簡単レシピで風邪の諸症状に効く料理を食べよう

風邪の時にはビタミンや水分など栄養をたっぷり摂りたいですが、料理をする元気もないことが多いものです。そんな時に役に立つのが、簡単レシピです。しかも、風邪の諸症状に効くレシピがあります。
風邪のひき始めで免疫力をアップさせたいときには「生姜のお茶漬け」がおすすめです。また、のどが痛いときには「大根のべっこう煮」、鼻水・鼻づまりには「にんじんとツナのジンジャーサラダ」、熱が出た時には「レモンジンジャーティー」がおすすめです。

どれも2ステップ程度で簡単に作れますので、一人暮らしで自分で食事を作らなければならない人でも手軽に栄養のあるものを摂取できますよ。

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風邪の症状が辛くて寝れない時の対処法

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