感冒時,該吃什麼喝什麼大綱

When you've got the flu, the only true cure is rest and time-there's no food or drink that will magically make your symptoms go away. But making sure you're staying hydrated and eating nutrient-rich foods can help ensure you don't feel any worse than you already do and may help ease your discomfort and get you back on your feet faster.

得了流感，唯一的治療方式就是休息和時間--沒有食物或飲料能神奇的讓你的症狀消失。但確保自己水分充足、吃營養豐富的食物可以讓你沒有現在那麼糟糕，或許還能幫助你減輕不適、更快的好起來。

Because you may not feel like eating much at all when you're under the weather, we asked two nutritionists about foods and beverages that go down easy and pack the biggest immunity-boosting, symptom-soothing benefits. Here's what they recommend-based on research and on their own experiences.

身體不舒服的時候，你可能沒什麼胃口，所以我們請教了兩位營養師，哪些食物和飲品容易下嚥，而且能最大的增強免疫力、緩解症狀。他們基於研究和自身經歷建議了這些食物。

Electrolyte beverages

電解質飲料

"Staying hydrated is the most important thing when you have the flu, especially if you're running a fever and sweating, or you're having trouble keeping food down," says Denver-based nutritionist Jessica Crandall, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Making sure you're drinking water is the simplest solution, she says, but adding an electrolyte-rich sports drink or coconut water to your rotation can help guarantee you're replenishing sodium and potassium as well as fluids.

"得了流感，尤其是發燒和出汗或者吃不下東西的時候，保持水分是最重要的事情，"丹佛營養學家、營養與飲食協會的發言人傑西卡·克蘭多爾註冊營養師說道。喝水是最簡單的方法，她說道，但在水中添加富含電解質的運動飲料或椰子汁可以讓你在補充水分的同時，還能補充鈉元素和鉀元素。

A flavored beverage may be more appealing than plain water as well, and it might encourage you to drink more. Nutritionists often advise against sugary sports drinks for people who aren't expending a lot of energy while working out-but if you're not feeling up to eating solid foods, this may be the easiest way to get in some much-needed calories.

風味飲料可能比白開水更有吸引力，或許能鼓勵你喝得更多。營養師通常不建議那些鍛鍊時沒有消耗大量能量的人喝含糖運動飲料--但如果你還不想吃固體食物，那這可能是獲得急需卡路里的最簡單方式。

Green tea

綠茶

Another way to stay hydrated is to sip on hot tea. "The flu usually involves upper respiratory symptoms, and drinking warm or hot liquids can help open airways," says Rena Zelig, RDN, assistant professor of nutritional sciences at Rutgers University. "It may also feel better to drink than room-temperature water."

另一個保持水分的方法就是喝熱茶。"流感通常涉及上呼吸道症狀，喝溫熱的液體有助於打開氣道，"羅格斯大學營養科學的助理教授麗娜·齊利格註冊營養師說道。"相比喝常溫水，溫熱飲料也會讓你感覺更舒適。"

Zelig recommends green tea, which is higher in antioxidants than its black counterpart. Adding a little honey may help soothe sore throats and relieve coughing as well.

齊利格建議喝綠茶，綠茶含有的抗氧化劑含量比紅茶高。加一點蜂蜜或有助於緩解喉嚨痛、減輕咳嗽。

Chicken noodle soup

雞湯麪

Chicken noodle soup's reputation as a go-to cold-and-flu food is more than just clever marketing: Its salty broth can help hydrate and replace lost sodium, says Zelig, while the vegetables provide vitamins and minerals.

雞湯麪--治療感冒流感的首選食物--它的名聲可不只是巧妙的營銷手段。它鹹鹹的湯汁有助於讓你保持水分、替代丟失的鈉元素，齊利格說道，而雞湯麪中的蔬菜能爲您提供維生素和礦素質。