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ディナー

むくみやすい食事とむくみにくい食事

ディナー

美味しい味覚が沢山の冬、食事を沢山食べて冬を満喫したいところですが、気になってしまうのはむくみ。そして取れないむくみはそのまま文字通り冬太りへと。

食べ物にはむくみの原因となってしまうものとむくみを予防してくれる物があります、むくまない、あるいはむくみを取ってくれる食事で、味覚の冬をさらに満喫してしまいましょう。

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むくみの直接の原因となってしまう食べ物

ディナー

冬の食事で何も考えずに箸を進めてしまっては危険、特に現代は輸入食材や農業技術の発達で、ひと昔前だったら冬場は食卓に並ぶ事の無かった夏野菜などの食材も冬の食事で見かけるようになりました。

しかし冬場のむくみの原因は冷え性や新陳代謝の低下と深い関わりがあります、本来夏場に私たちの体を冷やしてくれる役割を果たしていた夏野菜などが冬の食事に出てくるようになったのも、むくみで悩む女性が増え続けている原因かもしれません。

野菜類

カイワレ大根・キュウリ・ナス・セロリ・冬瓜・にがうり・白菜・レタス・トマト・ほうれん草・海藻類など

フルーツ

バナナ・キウイ・パインアップル・スイカ・カキ・ミカン・ゆず・マンゴー・メロン・レモンなど

肉や魚は基本的に体を温めてくれますが、例外もあります。

貝類(あさり、しじみ、はまぐり、など)
蟹・タコ

飲み物

緑茶・コーヒー・牛乳・清涼飲料水 など

その他にも科学調味料は体温を下げてしまう食品の代表です、またお酒は基本的に体温をあげますが、例外としてビールやウィスキーなどの麦から作られているお酒は体温を下げてしまいます。

上記の例の中でも抗酸化作用があり血液をサラサラにしてくれる為、長期的にみて血行を促進し冷え性などに効果のあるものや、むくみを取るのに必要なミネラルのマグネシウムを多く含む物(海藻類など)と、全てが冬のむくみの原因となる訳ではありません。

あくまで食事の後一時的に体温を下げてしまう食材の一例ですので、温かいものと一緒に食べる、もしくは体を温めてくれる食材と一緒に食べれるよう食事を工夫して摂取するようにすると良いです。

野菜類

かぶ・かぼちゃ・うど・からし菜・グリーンアスパラガス・玉ねぎ・人参・つくし・ラッキョウ・蓮根・山芋・葱・さつま芋

フルーツ

杏・オレンジ・ココナッツ・ライチ・ザクロ・もも

基本的に肉や魚は体を温めますが中でも体を温める物に

レバー・鹿の肉・羊

飲み物

紅茶・赤ワイン・日本酒・紹興酒

冷えやむくみが気になる方は、この体を温める食材の中から更に血液をきれいにして血液循環を促す物や、新陳代謝を促進してくれる物を食事に取り入れる事で、むくみや冷えを防いでくれます。

むくみ防止:食事の塩分は控えめに

塩分や糖分は天然のものであれば一時的に血圧を高め血行を促進し、冷えやむくみの改善にも効果がありますが、一定量以上を摂取してしまうと、体の中で水分を保持する働きがあるため、結果体がむくんでしまいます。むくみが気になる方は塩分や糖分控えめの食事を心がけるようにしましょう。

現在の日本人の一日の平均塩分摂取量12~13グラムと言われています。しかし人間が一日に必要とする塩分量は男性で9グラム、女性で7.5グラムと言われています。体重が平均よりも軽い人だと当然必須の塩分量も少なくなってきます。

現時点の食事で平均して塩分の過剰摂取であるという見方で食事を見直していく事はむくみ解消にあたってとても重要です。しかもその過剰摂取されている塩分は天然の塩ではなく精製された食塩が大半であるため、さらにむくみが増加してしまうのです。

塩分を控える為のコツ

  • スープや汁は全て飲まない
  • みそ汁に野菜などの具を沢山入れる
  • インスタント食品など科学調味料の使用されている食事は避ける
  • 塩や醤油の代わりに酢などの違う調味料を多用する

その他むくみを防止する食事

その他にもむくみを防ぐ食事の摂り方として、利尿作用があり必須ミネラルでもあるカリウムやクエン酸、ビタミンEなどを意識的に摂るという事があります。

特にビタミンEは抗酸化作用があり、血液の老化を防ぎ血をサラサラにしてくれるので長期的に見て血行促進しむくみにくい体質を作るのに効果があります、むくみの気になる方は食事の際にビタミンEなどの栄養素を意識的に摂られる事をお勧め致します。

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まとめ

  • 食品には大きく分けて体を冷やす効果のあるものと体を温める効果のあるものがある。
  • 冬のむくみは新陳代謝の低下や冷えと大きな関わりがあるため、体を温める効果のある食品を多く食事に取り入れるのが良い。
  • 塩分の摂りすぎもむくみの原因であり、日本人は平均して塩分を取りすぎた食事をしている傾向にある。

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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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