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むくみが多くてお困りの方へ、むくみを解消する食べ物と栄養素3つ

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むくみは体の水分のバランスが崩れる事によって起こります。

多くの場合は水分や塩分の過剰摂取であったり、お酒の飲みすぎ、又は長時間の立ち仕事などによって、血液の循環がとどおこってしまい、結果足などがむくんでしまいます。

朝起きて顔がむくんでいても、夕方には元どおりになるのであれば、それは一過性のむくみであり健康上問題はないのですが、やっぱりむくんだ顔で出社はちょっと気が引けてしまうので、普段から気をつけて予防したいもの。

そんなむくみを予防してくれる食べ物のお話です。

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むくみを解消する食べ物:その1カリウムを多く含む食材

足

カリウムは利尿作用があるので、むくみの原因となる体内の余分な水分や塩分を排出してくれます。

カリウムを多く含む食材

  • 野菜類・キノコ、トウガラシ、ニンニク、パセリ、ホウレンソウ、キャベツ、アボカド、切干大根など
  • 海藻類・昆布、わかめ、ひじき、のりなど
  • 魚介類・鰹節、煮干し、するめ、干しエビ、アジなど
  • 豆又はナッツ類・落花生、インゲン、アーモンド、松の実、大豆、小豆、エンドウ豆など
  • 果物・キウイ、バナナ、干し柿、プルーン、干しブドウなど

基本的に食べ物の種類に関係なく乾物にはカリウムが多く含まれているようです、ドライフルーツなら持ち歩けるし、普段から小腹が減った時にパクパク食べられてビタミン類も豊富なので、むくみの気になる女性に特にお勧め出来ます。また、利尿作用という点ではコーヒーや緑茶などカフェインを多く含む飲料も効果的なのではないでしょうか。

むくみを解消する食べ物:その2クエン酸を多く含む食材

クエン酸は体の老廃物を排出するだけでなく、新陳代謝を促し血行を良くしてくれるのでむくみを解消するだけでなく疲労回復や冷え性予防などにも効果的です。

クエン酸を多く含む食べ物

  • 野菜又は果物類・トマト、グレープフルーツ、プルーン、パイナップル、レモン、キウイ、イチゴなど
  • その他・梅干し、お酢類など

基本的に酸っぱい食べ物にはクエン酸が多く含まれているようです。

むくみを解消する食べ物:その3ビタミンEを多く含む食材

ビタミンEも血液循環を促してくれる栄養素です。また、むくみの解消だけでなく、ビタミンEは血液の酸化を防ぎ、老化や癌の予防にも良いとされているので積極的に摂りたい栄養素の一つでもあります。

ビタミンEを多く含む食材

  • 野菜又は果物類・プルーン、アボカド、モロヘイヤ、かぼちゃ、大根の葉など
  • その他の食べ物・トウガラシ、煎茶の茶葉、抹茶、アンキモ、筋子、キャビアなど

この種類の食材に多い、といった傾向はないようですが、わりと私たちの食生活に馴染みの深い食材にも多く含まれています、またナッツ類ではアーモンドが断トツでビタミンEを多く含むようです。

朝から出来るむくみ予防週間

上にご紹介したとおり、むくみ解消に効果を発揮してくれるであろう食べ物は沢山あるのですが、こんなに次から次に出てくると、一体何が良いのかわからなくなってしまいそうなので、ここで少し簡単にまとめさせてもらいます。

むくみ解消の王様:プルーン

まず上記の栄養素三点を多く含む食べ物全てにあてはまるのがプルーンなので、むくみが多くてお悩みの方はプルーンを普段から食べてみてはいかがでしょうか、特に干されたものに多く栄養が含まれるようなので、朝のヨーグルトなどと一緒に食べてみてはどうでしょうか、これに加えてアーモンドなどのナッツ類は持ち歩けるので、一緒に食べればさらにむくみ解消に効果的ではないかと思われます。

簡単に食べられるアボカドも、むくみ解消効果あり

アボカドも上記のむくみ解消に効果的な食材の中で二回登場した食べ物です、アボカドの良い所は調理せずに食べられるところと、和と洋どちらの味付けでも美味しいところだと思いますので、朝からサラダなどに入れて食べてみてはいかがでしょうか?

その他に体を引き締めてくれる食べ物達

その他、辛い物や酸っぱい物、緑茶などの苦いものは、体を引き締める効果があるようなので、むくみが多くてお困りの方は是非積極的に取り入れてみて下さい。
海藻類も、むくみ解消には非常に効果があるうえに、乾燥わかめやヒジキなどは割と多く食べれる食材だと思います、むくみ解消を目指す方は沢山食べてみてはいかがでしょうか。

その他の予防法

むくみ解消に役立つ食べ物たちでしたが、一過性のむくみの原因の多くは塩分や水分の過剰摂取や寝不足などの自律神経の乱れ、又はアルコールの過剰摂取によるものが原因のほとんどですので、まずはこれらの原因を見つけて解消される事をお勧めします、そのうえで今回紹介した食材を積極的に摂るなどして、相乗効果でむくみを解消してみてはいかがでしょうか?

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 53

まとめ

  • むくみは体内の水分量が多くなり上手く排出されていない、又は血流が滞っている事を原因とする場合が多い。
  • 血流を促し利尿作用のある栄養素としてカリウム、クエン酸、ビタミンEなどが代表的。
  • 上記の栄養素3つを特に多く含む食べ物としてプルーンがある。

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Check Also

足のむくみをマッサージ

足の疲れとむくみの解消に効果的!簡単、速効性のある足枕

立ち仕事の方は、足のむくみに悩 …

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