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ステーキ肉
ステーキ肉

食事でむくみを撃退!?むくみ改善に有効な冬の食べ物

ステーキ肉

むくみを改善するにあたって様々な方法が色々なメディアで紹介されています。運動やマッサージ、ストレッチはもちろん効果的ですが本記事ではむくみを改善する食べ物に焦点を当ててみたいと思います。

放っておくと足が太く見えるだけでなく様々な病気の原因にもなってしまうむくみ、あまりひどくなってしまう前に、食事でむくみを撃退してしまいましょう。

スポンサーリンク

血行不良と不要な水分の蓄積=むくみ

美脚

むくみは体内の余計な水分が体外に上手く出されていない状態です。

主な原因に

  • 血行不良
  • 新陳代謝の低下
  • 筋力の衰え
  • 水分の過剰摂取、又は水分不足
  • 塩分の摂りすぎ
  • 腎機能、肝機能の低下

等があります。

体を温め適度な運動で筋肉の働きを活発にし、適度な水分補給と栄養補給で血液をサラサラにしてあげるとむくみは自然と改善されていくのです。

血液サラサラで血行を促進してむくみを改善

まずは血液をサラサラにしてくれる食べ物にはどのようなものがあるのでしょうか?代表的な栄養素はビタミンEです、ビタミンEは血液の抗酸化作用があり癌予防にも一役買ってくれます。

むくみ改善食べ物1:納豆・大豆製品

大豆製品は血中のコレステロール値を下げ血液を綺麗にする他、豊富なビタミン類を含んでいます。

むくみ改善食べ物2:ヨーグルト

お馴染みの健康食品ヨーグルトですが、ヨーグルトは腸内に乳酸菌を増やし、体内の余分なコレステロールを体外に排出して血液を綺麗にしてくれます。

むくみ改善食べ物3:ラッキョウ・玉ねぎ

血液サラサラで有名な玉ねぎやラッキョウですが、アリシンという成分を含み、これが血中の血小板の凝集を抑制してくれます、正に血液がドロドロになるのを防いでくれるわけですね。

むくみ改善食べ物4:緑黄色野菜

言うまでもなく健康に不可欠な緑黄色野菜ですが食物繊維やミネラル、ビタミン類は綺麗な血液を作るには欠かせない存在です。

むくみ改善食べ物5:海藻類

ビタミン、ミネラルを多く含む海藻類は血液をサラサラにして、血液循環を良好にしてくれます。また海藻類に多く含まれるマグネシウムは余分な水分を体外に排出する作用があるため、むくみ改善にはもってこいの食べ物です。

むくみ改善食べ物6:ごま、ごま油

ごまに含まれるセサミノールという成分は優れた抗酸化作用を持ち血液を綺麗にしてくれます。また血中コレステロールを下げる作用もあるので血液循環を良好にするにはもて鯉の食材です。

むくみ改善食べ物7:アボカド

少し意外な感じもしますが、アボカドもまた血液をサラサラにしてくれる食べ物です。アボカドは食物繊維を豊富に含みビタミンEやカリウムも豊富に含むため、むくみ改善にはとても効果的な食べ物です。

体を温めて血行を促進してむくみ改善

次に体を温める食べ物をご紹介します。体を温めて血液の循環を良好に保つことはむくみ改善には不可欠な要素です。食べ物でホカホカ温まって冬の嫌なむくみを改善しましょう。

むくみ改善食べ物8:根菜類

冬の味覚、根菜は体を温め、夏の間に陰性に寄った体を陽性に近づける働きがあります。とくにゴボウやレンコン、人参など地中に向かってゆっくり伸びていく水分の少ない野菜は体を温めて、冷え性やむくみを改善してくれます。

むくみ改善食べ物9:かぼちゃ

かぼちゃもまた体を温めてくれる代表的な野菜です、かぼちゃは体を温めてくれるだけでなく、ビタミン類も豊富に含んでいるので、血液の老化にも期待が持てますね。沢山食べてむくみを改善してしまいましょう。

むくみ改善食べ物10:トウガラシ、生姜

体を温めて血行を促進してくれる食べ物の代表格でもありますが、トウガラシには免疫力を高める効果もあります、風邪の予防にも一役買ってくれるトウガラシや生姜、冬の間は上手に食事に取り入れたいですね。

むくみ改善食べ物11:味噌、黒砂糖、自然塩

摂りすぎてしまっては逆にむくみを招く塩分や糖分ですが、適量を上手に摂る事によって血圧上げ、血行を促進しむくみを防止する事が出来ます。しかしこれは天然の塩や天然の黒砂糖に限った話で、生成された食塩などはかえって体温を下げ冷えやむくみの原因となりかねないので、むくみが気になる方はこちらは控えましょう。

むくみが気になる人:逆にひかえた方が良い食べ物

最後の天然塩の部分でも触れましたが、科学的に生成された食塩や砂糖、科学調味料の類は血液の循環を滞らせ、体温を下げるだけでなくむくみの原因となってしまいます。むくみや冷えが気になる方はひかえた方が良いでしょう。また夏の野菜なども体温を下げる物が多いのでこの時期むくみが気になる方はあまり多く食べないようにしてください。

伊藤園 1日分の野菜 900g×12本
伊藤園 (2012-03-05)
売り上げランキング: 97

食事でむくみを撃退!?:むくみを改善する食べ物

  • 血行を促進し、体を温め、体内の水分循環を良好にする事でむくみは改善される。
  • 血液循環を良好に保つためには血液をサラサラにしてくれる食べ物が有効。
  • また血液循環を良好に保つため、体を温めてくれる食べ物も有効。

スポンサーリンク

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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