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入秋「症頭」又擱來 飲食調理來緩解 - 即時新聞 - 自由健康網
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入秋「症頭」又擱來 飲食調理來緩解

2015/10/19 06:00

文/楊婉伶

入秋後,早晚漸涼,但有時「秋老虎」發威,高溫更勝夏天,假如飲食作息失調,反而會造成便秘、口內炎、肌膚乾癢、長痘痘等不適症狀出現。不妨從飲食調理做起,緩解不適症狀。

◎便秘:

●纖維質:儘量選用膳食纖維含量高的全穀類及蔬果,如:燕麥、花椰菜、甘藍、奇異果、木瓜、蘋果、香蕉等都有助於增加糞便體積與促進腸胃蠕動。

●水份:光吃纖維質還不夠,一定要搭配水份,否則會便秘。一般成人每日每公斤體重約需30ml的水,所以一天最好600ml寶特瓶裝的水喝3-4瓶才能幫助新陳代謝。

●益生菌:適度補充好菌可以幫助腸道蠕動與預防便秘,市售無糖優酪乳、減糖養樂多或國家認證的保健食品皆可選擇。

◎口內炎或口腔潰爛:

●優質蛋白質:特別是麩醯胺酸、胱胺酸及精胺酸可幫助傷口癒合,可多選擇海鮮、牛奶、雞、豬、牛肉、核果、豆類等,發炎期可熬煮香菇肉末滑蛋粥、海鮮魚片粥等易入口食物。

●維生素A:維持上皮細胞健康與黏膜修復,可多吃柑橘、胡蘿蔔、南瓜、甘藷、木瓜等黃橙紅色食物。

●維生素C:有助膠原蛋白合成及修復傷口,飲食可多攝取芭樂、葡萄柚、奇異果、櫻桃、蜜棗、青花菜、菠菜、蘆筍等蔬果。

●蜂膠:良好的抗菌與抗潰瘍作用,特別是口內炎嚴重時,可預防細菌滋生或感染。

●自製降肝火飲品:如荷葉葡萄柚汁、蘋果苦瓜汁、玫瑰白芍茶、柴胡甘草茶、菊花薄荷飲等,飲食切忌辛辣、油炸等上火發物。

◎肌膚乾癢、冒痘問題:

●維生素A、B群及C:這些營養素是肌膚保濕及鎖水重要功臣,可多攝取紅黃或深綠色蔬果。

●γ-次亞麻油酸:加強肌膚保濕及平衡油脂分泌,可從月見草油及琉璃苣油獲得。

●魚油:可以改善濕疹及皮膚乾燥等問題,常見來源為鮭魚、鮪魚、鯖魚、沙丁魚等。

●膠原蛋白:使肌膚水潤,可攝取豬腳、雞、魚皮等;素食者可改選擇木耳、大豆、洋菜、紅棗、蘆薈。

(作者為營養師)

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