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Buah dan Sayur Penghadang Batuk Pilek - KOMPAS.com

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Kamis, 11 Februari 2016
Selamat Datang   |      |  
KOMPAS
Buah dan Sayur Penghadang Batuk Pilek
Selasa, 20 April 2010 | 08:17 WIB
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KOMPAS.com - Sebelum terserang batuk atau pilek, ada baiknya Anda melakukan pencegahan dengan meningkatkan ketahanan tubuh, salah satunya lewat makanan. Beberapa jenis makanan rupanya bisa menjadi benteng pertahanan terhadap virus flu.

Virus flu biasanya merangsang lendir yang berlebihan, sehingga membuat merasa tidak nyaman karena jalan pernapasan terasa terhambat. Agar batuk tidak semakin parah, hindari jenis makanan yang bisa memproduksi lendir.

Contohnya susu maupun produk turunannya seperti es krim, yoghurt, dan keju. Jenis makanan lain yang juga bisa meningkatkan produksi lendir adalah telur, makanan yang digoreng, daging merah, serta yang mengandung gula atau garam berlebihan.

Sebaliknya, ada makanan tertentu yang berguna untuk mengatasi batuk, sakit tenggorokan, maupun pilek. Jenis makanan yang dimaksud umumnya kaya akan vitamin yang berperan sebagai pendorong sistem kekebalan tubuh.

Banyak Pilihan

Berikut ini beberapa jenis makanan, kebanyakan buah, sayur, maupun rempah, yang bisa dimanfaatkan saat sedang batuk atau flu. 

Aprikot. Betakaroten terdapat pada buah aprikot. Betakaroten merupakan vitamin yang bertindak sebagai antioksidan poten, sehingga bisa melindungi dari infeksi. Juga memperkuat sistem imunitas pada tubuh.

Brokoli. Dalam brokoli terkandung zat gizi yang meningkatkan imunitas tubuh. Memasukkan brokoli dalam menu diet sehari-hari akan sangat bermanfaat bagi kesehatan. Brokoli juga kaya vitamin C yang melindungi dari serangan flu dan infeksi virus.

Brokoli mengandung betakaroten yang berperan penting dalam pencegahan penyakit. Sayuran berwarna hijau tua ini menjadi sumber yang baik zat besi. Zat besi diperlukan untuk mendukung produksi sel darah putih dan antibodi.

Kubis. Kubis, baik yang berwarna hijau maupun merah, sangat kaya akan antioksidan, betakaroten, vitamin C, serta vitamin E. Komponen zat gizi tersebut membantu memperkuat sistem kekebalan tubuh.

Wortel. Pada wortel terkandung betakaroten. Dalam tubuh, betakaroten akan diubah menjadi vitamin A yang berpotensi sebagai antioksidan.

Kayu manis. Kayu manis mengandung eugenol, komponen fitonutrien yang bermanfaat sebagai antiseptik dan pereda rasa nyeri. Juga bersifat dekongestan yang berguna mengurangi rasa mampet pada hidung akibat pilek. Kayu manis bisa ditambahkan pada makanan ataupun dengan mencampur batangnya dengan air hangat. Campuran tersebut cukup ampuh dalam mengatasi flu.

Bawang putih. Belerang yang terdapat pada bawang putih menjaga darah tetap sehat, serta mampu melawan bakteri dan mengenyahkan virus. Bawang putih berperan sebagai pelindung pada sistem pernapasan, juga membantu mengurangi pembentukan lendir.

Jahe. Sejenis rempah yang memberi rasa hangat bagi tubuh. Jahe yang telah dimemarkan dan dicampur dengan air hangat akan membantu meredakan batuk. Efek jahe yang bersifat ekspektoran atau mengeluarkan dahak dan dekongestan atau meredakan hidung mampet.

Madu. Paduan antara jeruk lemon dengan madu cukup bermanfaat untuk mengatasi batuk. Menurut Prof. Peter C. Molan, Ph.D., peneliti dari The University of Waikato, Selandia Baru, madu juga mempunyai komponen antiperadangan sehingga bisa mengatasi sakit tenggorokan.

Jeruk. Buah jeruk menyediakan antioksidan yang cukup tinggi dan fitonutrien yang bisa melawan infeksi virus. Pada jeruk terdapat flavonoid, jenis antioksidan dan secara sinergi bekerja bersama dengan vitamin C untuk meningkatkan perlindungan tubuh terhadap radikal bebas.

Daun letuce. Daun letuce berwarna hijau tua mengandung sejumlah zat gizi yang baik. Secara umum, pada letuce terkandung betakaroten, asam folat, serta vitamin C.
Jeruk nipis. Zaman dulu, jeruk nipis kerap dijadikan alternatif obat batuk dengan campuran kecap. Dalam jeruk nipis terkandung vitamin C yang baik untuk imunitas tubuh. Antiseptik alami yang terdapat di dalamnya juga berguna untuk mengatasi sakit tenggorokan.

Mangga. Suplai mangga yang cukup banyak di pasaran membuat buah ini mudah dijumpai. Buah yang kaya akan betakaroten dan vitamin C ini bisa menjadi pilihan untuk mendorong sistem pertahanan tubuh dan pelindung terhadap kerusakan sel.

Bawang bombai. Bawang bombai mengandung fitonutrien yang bertindak sebagai antibiotik alami. Sajian dalam bentuk salad maupun sup akan memberi manfaat yang optimal.  @ diy

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