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30 продуктов питания, которые облегчат аллергию
30 продуктов питания, которые облегчат аллергию Сезон аллергии не за горами. Предлагаем не ждать его приближения с ужасом, а взять ситуацию под контроль и облегчить себе жизнь. Как? Об этом — в нашей статье.
Сезон аллергии не за горами. Предлагаем не ждать его приближения с ужасом, а взять ситуацию под контроль и облегчить себе жизнь. Как? Об этом — в нашей статье.
Одни радостно предвкушают наступление тёплых деньков, а другие его с ужасом ожидают. Хотя все любят и солнце, и тепло, и просто возможность спокойно пройтись по улице не дрожа от холода. Проблема в растительности, которая по весне начинает отравлять существование аллергиков.
Спешу если не избавить вас от такой напасти, как аллергия, то хотя бы облегчить вашу жизнь. Дело в том, что есть множество продуктов питания, которые способны уменьшить проявление симптомов аллергии. Причём чем раньше вы начнёте употреблять продукты, рекомендованные в этой статье, тем сильнее будет эффект. И, конечно же, чем большее количество этой суперполезной еды будет на вашем столе, тем проще вам будет перенести сезон аллергии. Итак…
Перед тем как приступить к самому главному, хочу оговориться: если у вас аллергия на какой-то конкретный продукт из перечисленных, например на грецкие орехи, то есть их, конечно же, не надо. Это то же самое, что, страдая от аллергии на черёмуху, принести домой огромный букет из неё. Статья написана прежде всего для тех, кто страдает от аллергии на растительность, животных и бытовую химию. Хотя стоит заметить, что аллергия — противная вещь и имеет тенденцию распространяться на всё большее и большее количество «врагов». Например, началось всё с аллергии на цветущие деревья, через год появилась непереносимость любимой кошки, а ещё через пару-тройку лет и от яблок уже в горле першит. Так что мы надеемся на ваш здравый смысл.
С другой стороны, все перечисленные ниже продукты питания зарекомендовали себя наилучшим образом в облегчении симптомов аллергии. Это научно доказано, и ссылки на конкретные исследования мы публикуем ниже.
Продукты, богатые витамином С
Витамин С — король антиоксидантов. Он защищает клетки, разжижает кровь, улучшает кровоток и участвует в оксидативных процессах. Проще говоря, он делает проявление аллергических реакций менее заметным. У него есть ещё масса полезных свойств, о которых я уже писала здесь. Поэтому налегайте на продукты, богатые витамином С. Вот топ-10:
Шиповник — подойдёт чай из него либо варенье. Петрушка. Кинза. Чёрная смородина — для экономии покупайте замороженную и используйте её в смузи. Красный болгарский перец. Лимонная цедра — добавляйте её в чай, воду, горячие блюда, смузи (лимон отлично дополняет вкус зелёных смузи, как и имбирь, — я его просто мою и кидаю в блендер). Цветная капуста и любая капуста вообще. Клубника. Киви. Томатный сок. Удивились, что в списке нет апельсинов? Они были бы на почётном одиннадцатом месте! Так что, если пора клубники в ваших краях ещё не наступила, запаситесь апельсинами.
Продукты, богатые магнием
Магний незаменим, потому что наряду с выполнением сотни других функций помогает нашей иммунной системе правильно справляться со своими обязанностями. Кроме этого, он расслабляет мышцы и облегчает дыхание во время приступов аллергии. Кстати, это же его свойство помогает нам лучше спать ночью и даже избавляться от запоров. Полезные свойства магния были подтверждены многими клиническими исследованиями. Вот топ-10 продуктов, богатых магнием:
Какао! Не правда ли, радостное известие? Тёмный шоколад отныне можно смело считать лекарством. Правда, содержание какао в нём должно быть не менее 70%. Кстати, какао также богато антиоксидантами, поэтому это просто находка для аллергиков. Главное, не увлекайтесь, чтобы такое лечение не отразилось на фигуре. Тридцати граммов тёмного шоколада в день вполне достаточно. Укроп. Семена льна. Кунжут. Миндаль. Кедровые орешки. Овсянка. Белая фасоль. Нут. Грецкие орехи. Если там, где вы живёте, в магазинах есть всё что душе угодно, то я бы ещё добавила к списку вот эти продукты, также богатые магнием: орехи кешью, фенхель, соевые бобы и их производные, вяленые томаты, фисташки.
Продукты, богатые жирными кислотами омега-3
Иногда аллергическая реакция — это просто проявление светочувствительности клеток. Омега-3-жирные кислоты участвуют в построении клеток и защищают их от вредных воздействий извне, укрепляют клеточную мембрану. Именно поэтому это вещество просто необходимо аллергикам. Публикуется всё больше и больше научных исследований, подтверждающих полезность этого вещества при астме и аллергии. Вот топ-10 продуктов, богатых омега-3-жирными кислотами:
Льняное масло холодного отжима — можно добавлять в салаты или утреннюю кашу. Скумбрия. Сельдь. Лосось. Сардины. Печень трески. Икра. Рапсовое масло холодного отжима. Сёмга. Угорь (любители суши порадуются). Примерное меню для аллергиков
Чтобы вам было проще ориентироваться во всех этих суперпродуктах, предлагаю примерное меню на день.
Завтрак: овсяная каша с семенами льна и грецкими орехами.
Перекус: ½ красного болгарского перца и горсть миндаля.
Обед: кусок лосося с салатом из свежей зелени (петрушки, кинзы и укропа), посыпать всё кунжутом.
Перекус: 15 граммов тёмного шоколада.
Ужин: салат из белой фасоли с кинзой.
Вечерний перекус (если совсем невмоготу): 10–15 граммов тёмного шоколада.
Вот так всё просто.
Доброго вам здоровья!
Источник