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ディナー,晩ご飯
ディナー,晩ご飯

この冬むくみにくい体質へ、むくみに効く2つの食材

晩ご飯

この季節に気なる体の悩みと言えば、多くの女性がむくみと答えるのではないでしょうか?むくみを改善する方法は水分やアルコールの過剰摂取を控える、日々のストレッチやマッサージなど様々なものがありますが、乱れた食生活もむくみを作り出す大きな原因の一つと言えます。

一般的にむくみを取ってくれると言われている食材にはカリウムやビタミンE、クエン酸を多く含む物などがあります、これらの栄養素を意識的に食事に取り入れる事によってむくみ体質が改善されていくのですが、本記事ではむくみと合わせて冷え性を改善するために、体を内側から温めてくれる食材を中心に紹介させて頂きます。

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体を冷やす食材と体を温める食材

足

食材には大きく分けて夏の暑い時期に体を冷やすのに有効な陰性の食材と、冬の寒い時期に体を温めるのに有効な陽性の食材、希にその中間の中性の食材があります。

基本的に夏野菜や夏の果物には陰性の物が多く、冬野菜には陽性の物が多いので、季節の物を食べるように心がける事によってその季節に適合した体を作る事が出来ると言われています。

冬のむくみの場合、その原因が基礎代謝の低下や冷えなどによる血行不良である事が多いので、体を温める陽性の食材と代謝を促す食材、また血液をサラサラにして循環を良くする食材達を意識的に食事に取り入れる事によって改善またはむくみにくい体質を作る事が出来ます。

もちろん、冬でもむくみが無く冷え性にもならない体は健康的な体その物とも言えます。

体を冷やす陰性食材の一例

  • スイカ、パイナップル、キウイ、グレープフルーツ
  • さつま芋、里芋、長芋
  • ナス、トマト、ピーマン、オクラ、アスパラガス
  • トウモロコシ、キノコ類
  • ワサビ、ミョウガ
  • コショウ、カレー粉、科学調味料類

体を温める陽性食材の一例

  • 人参、ゴボウ、レンコン、かぼちゃ、大根
  • バター、チーズ、鳥、黒大豆
  • 魚卵、鰹節、サバ、ブリ、鶏卵、フォアグラ
  • 醤油、味噌、自然塩、梅干し

これらはほんの一部ですが、この陰性食材と陽性食材には一定のルールがあり、野菜では色が青みを帯びているほど陰性に寄って行き、赤みを帯びている野菜は陽性に寄って行きます、また陰性食材と陽性食材の中でも特に体を冷やす物を極陰性と言い、反対に特に体を温める物を極陽性と言います。

その他にも積極的に食事にとりいれた方が良いと言われる中性の食材では麦類や玄米などがあります。

むくみや冷え性が気になる方は体を温める陽性の食材を普段から食事に取り入れるようにすると良いでしょう。

むくみにくい体質を作るために食事の塩分は控えめに

上記のように体を温める食材を効率よく食事に取り入れて行く事で冷えを改善しむくみにくい体質に変えていく事が可能ですが、塩分は体を温める代わりに摂りすぎるとむくみの原因となってしまいます。

食事によって体内に蓄積された余分な塩分は余分な水分を溜めこみます、これが上手く排出されずにいるとむくみを引き起こす原因となってしまいます。

体を温める食材と合わせて重要な栄養素

最初に触れたように、むくみをとるのに効果があると言われている栄養素は。

  • カリウム
  • ビタミンE
  • クエン酸

の三つです、カリウムは体の余分な水分の排出を促し、ビタミンEは血中の老廃物を取り除き血行を促進します、またクエン酸は体のコリをほぐし血圧を上げる効果があるので、こちらも体内の老廃物を外に出す効果があります。

これらの栄養素を多く含む食材を選ぶ事もむくみを解消するにあたって重要となります。

冬の食材でこれらの栄養素を多く含む食材の一例

  • ゆり根
  • ネギ
  • ニラ
  • カブ
  • ほうれん草
  • 水菜

例えば、ほうれん草を例にとると冬の物は夏の物に比べて約3倍の栄養素を含むと言います、旬の食材を積極的に食事に取り入れる事で冷え性やむくみを改善しましょう。

陽性の食材と合わせてお茶が効果的

体を温めてくれる食材やカリウム等の栄養素を多く含む食材の他にむくみに効果的なものとしてお茶があります。多くのお茶には利尿作用があるため、体内の余分な水分を排出してくれる働きがあります。利尿作用の面ではコーヒーも効果がありますが、コーヒーを飲みすぎてしまうと、かえって体の水分が足りなくなってしまいます。水分不足は逆にむくみを招く結果となるため、適度な量に留めるのが良いでしょう。

むくみ解消に良いとされるお茶は沢山ありますが、緑茶以外ではデトックスでお馴染みのどくだみ茶や健康ハーブティーのローズヒップ等が有名です。

食材だけではないむくみ解消方法

食材で体内からむくみを改善するよう心がけると同時にマッサージやストレッチで体の外側からもむくみを解消したいものです。体の内側と外側から働きかけてむくみや冷えの無い快適な冬を過ごしてみてはいかがでしょうか?

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posted with amazlet at 13.11.28
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まとめ:2つの食材でむくみを改善しよう

  • 冬の時期のむくみは冷え性を原因とする場合が多いので、体内から体を温め冷えを改善していくのが効果的。
  • 食品には大きく分けて体を温める陽性の物と体を冷やす陰性の物があるので、陽性食品を中心とした食生活で冷えやむくみに強い体を作る事が出来る。
  • その他にも利尿作用のある食材やお茶でむくみを解消できる。

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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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