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August 20, 2009



    身材比例相當勻稱的Vivian,雖沒有下半身肥胖的困擾,但每天傍晚原
本纖細的雙腳,就像「吹氣球」一樣腫脹成蘿蔔腿,讓她相當苦惱,上班
都不敢穿迷你裙。原本以為是自己喝太多水,為了拯救雙腿,她幾乎都不
喝水,但依舊無法解決下半身浮腫的問題。


    很多女性跟Vivian一樣苦惱,以為是「喝水」惹得禍,事實上,錯誤的飲
食習慣才是引起下半身水腫的元凶。台北馬偕醫院家醫科主任黃麗卿表示,
人體中約六十%是水分,水腫型的人因為細胞新陳代謝遲緩,體內容易屯
積多餘的水分,尤其是傍晚時更明顯,早上穿出門的褲子到了晚上就變得
比較緊繃。


    黃麗卿強調,水腫引起的下半身肥胖跟脂肪堆積造成的肥胖不同,它的
特徵是看起來浮腫,肥胖部位鬆垮、軟綿綿,一到傍晚腳就容易浮腫,且
會手腳冰冷。引起原因,多半是飲食習慣不佳如攝取太鹹、太甜引起,用
手按壓皮膚,皮膚會呈現凹陷狀,且一段時間才會恢復原狀。

    由於水腫所引起的下半身肥胖,多為飲食不當所致,要趕走水腫,恢復
苗條身材,最好的方法就是下定決心遠離會造成水腫的食物。振興醫院營
養師林孟瑜表示,易水腫的體質,通常都是新陳代謝遲滯的人,這類的人
平常飲食口味不宜太重,才可減低腎臟負擔。腎臟功能逐漸提高而促進新
陳代謝,就可排出多餘水分及老舊廢物,下半身循環良好,自然可擁有纖
細苗條的下半身曲線。

清淡食物外,林孟瑜也建議易水腫的人,平常可多吃易排水利尿的食物,
可預防下半身肥胖。


蘋果
水溶性纖維質果膠,可解決便秘、下痢,有助於代謝掉體內多餘鹽分,而
蘋果裡所含的「蘋果酸」可代謝熱量,防止下半身肥胖。

木瓜
吃了太多的肉,脂肪容易堆積在下半身,木瓜裡的蛋白分解酵素、番瓜素,
可幫助分解肉,減低胃腸的工作量,讓肉感的雙腿慢幔變得更有骨感。

西瓜
清涼的西瓜,擁有利尿元素─基酸檸檬黃素,使鹽順利隨尿排出,對膀胱炎、
心臟病、腎臟病也具療效。

奇異果
奇異果含的維他命C很多,它的纖維素含量也相當豐富,纖錐吸收水分膨脹,
可產生飽足感。此外,水果纖維能增加分解脂肪酸素的速度,避免過剩脂肪
讓腿部變粗。

薏仁
在《本草綱目》中記載,薏仁味甘,微寒,可健脾益胃、補肺氣、消熱、去
風、去濕,具消水腫的美容功效。

芹菜
含有大量的膠質性碳酸鈣,容易被人體吸收,補充筆直雙腿所需的鈣質。芹
菜對心臟不錯,又有充沛的鉀,可預防下半身浮腫的現象。

蒟篛
零脂肪的蒟篛,含0.1%的蛋白質、7.4%的水以及豐富的纖維和鈣,可以使下
腹部淋巴腺流通順暢,防止腿部變得肌肉鬆垮。

紅豆
紅豆在中醫的理論中有利水、消腫的作用,適合長時間坐辦公桌或久站者造
成腿部浮腫者服用,紅豆湯也是中醫常建議水腫患者吃的藥膳。


消腫小秘訣

少吃鹽:含鈉量高的食物,易在體內累積過多的水分,不易代謝,對於代
謝遲滯的人來說,吃過多反而易造成水腫。含鈉量過高食物包括加工食品罐
頭、醃製食物、蜜餞、泡麵、番茄汁、電解水等。

少吃甜食:含糖飲料是道致下半身水腫的元凶,所以易下半身肥胖的女性
最好少吃含糖量過高的食物,如糕餅、白米、麵包等。

適時運動:平時只要有時間最好起來走動,增加下半身的循環代謝,以免
長時間固定不動,造成下半身血液回流受阻,引起下肢水腫。




報導/邱玉珍 攝影/陳彥仁【時報周刊1486期】




版主:下半身水腫是屬於虛胖,和下半身脂肪的實胖是不同的。
多吃這些食物對改善水腫很有幫助,但對消耗下半身脂肪的效果,就沒有那麼大了。

 



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