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手腳冰冷凍抹條!5營養提升保暖力
手腳冰冷凍抹條!5營養提升保暖力
20/01/2015

手腳冰冷凍抹條!5營養提升保暖力

ArticleBeginner's GuideEvent

台北市立聯合醫院營養師洪若樸表示,手腳冰冷與心血管有很大的關係。血液經心臟泵出,攜帶氧氣輸送到全身各部位,在血液運行順暢的情況下,氧經燃燒產生熱能,才會讓身體變溫暖,因此要對抗手腳冰冷,吃對營養和食物以促進血液循環相當重要。
【5大類暖身營養食材】
1.維生素E: 屬於脂溶性維生素,是重要的血管擴張劑,有助於末梢血管循環暢通,改善手腳冰冷的煩惱。

2.維生素B和菸鹼酸:維生素B群可幫助菸鹼酸的合成,穩定神經和循環系統,改善神經緊張、擴張末梢血管,並改善手腳冰冷。 另可直接適度補充菸鹼酸豐富的食物,例如肝臟、蛋、乳製品、糙米、芝麻、香菇或花生。

3.溫熱性食材:要維持身體熱能,就要均衡攝取6大類營養素,建議平日可適量補充溫熱性食材,包括核桃仁、芝麻和松子等堅果類食材;韭菜、胡蘿蔔、甘藍菜和菠菜等蔬菜;杏、桃、木瓜等水果;以及豆腐、黃豆、 糯米、糙米、紅糖等。

4.溫補辛香料:辛香料如乾薑、花椒、胡 椒、肉豆蔻、草豆蔻、咖哩等,有幫助血液循環的功能,熬煮湯品或烹飪菜餚時,加點辛香料不僅可讓身體變暖和,也能達到補身的效果。

5.溫熱牛奶:牛奶含有鈣質和色胺酸,可放鬆情緒,幫助睡眠,進而維持良好的生理運作和血液循環。睡前喝1杯240c.c.溫熱的牛奶,不僅能助眠,還能溫暖身體。

不過,除了吃對營養素之外,洪若樸營養師提醒,不想讓手腳受凍變成「殭屍人」,也可尋求中醫師的協助,食用適合個人虛寒體質的藥膳食補。愛美的減重女性,也不可偏食、過度減重,BMI值不小於18.5,需讓身體儲存適量的脂肪,幫助維持體溫。

【吃出熱力!保暖禦寒更重生活好習慣 】

要提醒的是,改善手腳冰冷也不是單靠「吃」就能達成。平常也要養成運動的習慣,可幫助血液循環和新 陳代謝加速;外出時穿戴帽子、手套、襪子和圍巾,做好齊全得保暖措施;有空時也可泡泡熱水澡,水中加點生薑、甘菊、迷迭香等精油,雙腳泡至膝關節,也能讓全身溫熱。

Source:華人健康網

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