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冬天手腳冰冷？4大驅寒「保暖食物」讓你由內暖到外

2023/12/14

今個星期氣溫將會急降，大家都要做好禦寒措施以免生病。除了要穿著足夠的衣服，進食有「保暖」功能的食物，亦能讓大家由內暖到外，告別手腳冰冷！ 

1. 複合碳水化合物 

研究發現在同等的熱量下，高複合碳水化合物的食物較高脂肪的食物，能為人體產生更多熱能。1 複合碳水化合物最常見的食物來源是穀物類食物、水果、蘿蔔、南瓜、玉米、紅薯、香蕉及豆類等。2
 

2. 辣椒 

辣椒中的辣椒素能夠刺激神經系統，促進體內血液循環並讓體溫上升。3 故進食泡菜、辣椒醬、辣椒粉、辣椒油和其他紅辣椒的製品都可令人感覺溫暖。4
 

3. 薑

薑有多種功效，除了具有抗發炎、降血壓、促進腸道蠕動等作用，生薑更能帶來溫熱感和飽足感。5 

 

4.咖啡因 

咖啡和綠茶等含有咖啡因的食物，能夠提高代謝率，可以令身體暖和，更可抑制食慾並幫助減重。6 

 

迷思：有什麼原因會導致手腳冰冷？ 

 

缺鐵性貧血會影響血液循環，並導致手腳冰冷。想改善此情況，便要多進食富含鐵質的食物，包括動物肝臟、紅肉、蜆、青口、豆類、菠菜、堅果、燕麥等。7 

參考資料:

  1. Tentolouris N, Alexiadou K, Kokkinos A, Koukou E, Perrea D, Kyriaki D, Katsilambros N. Meal-induced thermogenesis and macronutrient oxidation in lean and obese women after consumption of carbohydrate-rich and fat-rich meals. Nutrition. 2011 Mar;27(3):310-5. doi: 10.1016/j.nut.2010.02.007. Epub 2010 Jun 26. PMID: 20579851. 
  2. Health.com. What Are Complex Carbohydrates? — And 28 to Add to Your Diet. Available from: https://www.health.com/complex-carbohydrates-7100033. Accessed 28 November 2023. 
  3. Szolcsányi J. Effect of capsaicin on thermoregulation: an update with new aspects. Temperature (Austin). 2015 Jun 2;2(2):277-96. doi: 10.1080/23328940.2015.1048928. PMID: 27227029; PMCID: PMC4843897.  
  4. Cho H, Kwon Y. Development of a database of capsaicinoid contents in foods commonly consumed in Korea. Food Sci Nutr. 2020 Jul 16;8(8):4611-4624. doi: 10.1002/fsn3.1785. PMID: 32884741; PMCID: PMC7455983.  
  5. Mansour MS, Ni YM, Roberts AL, Kelleman M, Roychoudhury A, St-Onge MP. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism. 2012 Oct;61(10):1347-52. doi: 10.1016/j.metabol.2012.03.016. Epub 2012 Apr 24. PMID: 22538118; PMCID: PMC3408800.  
  6. Diepvens K, Westerterp KR, Westerterp-Plantenga MS. Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea. Am J Physiol Regul Integr Comp Physiol. 2007 Jan;292(1):R77-85. doi: 10.1152/ajpregu.00832.2005. Epub 2006 Jul 13. PMID: 16840650. Accessed 28 November 2023. 
  7. NHS. Iron. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/. Accessed 28 November 2023. 

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