每个父母都会在某个时候想到这个问题：有人发烧、咳嗽或胃病，你需要喂他们——还有其他人。通常的晚餐剧本（品种丰富、口味大胆、尝试新事物）已经不复存在了。你现在需要的是能够补充水分、安抚肠胃、并且几乎不需要花费精力来准备的食物。
好消息：您不需要特殊的食谱。你需要一份简短的有效膳食清单，一个专门为此时此刻准备的食品储藏室，也许还有一批可以从冰箱里拿出来的鸡汤。
病人真正需要什么
当您的身体对抗感染时，它会将能量转向免疫系统。消化速度减慢。食欲下降。这是正常的——这意味着你吃的东西需要承担双重责任。
**首先要补充水分。**发烧会增加体液流失。温热的液体——肉汤、茶、汤——可以输送液体，同时还能缓解喉咙痛并帮助稀释粘液。冷的液体也有效，但当有人感到疼痛和寒冷时，温热的液体往往更容易耐受。
简单的碳水化合物提供快速的能量。 白米、吐司、饼干和苹果酱可以为身体提供葡萄糖，而不需要太多的消化系统。一旦急性期过去，添加蛋白质（炒鸡蛋、鸡丝汤）可以支持免疫功能和组织修复。
一些成分已被证明具有超出基本营养的益处。 生姜具有抗恶心特性，并得到多项临床试验的支持 [2]。蜂蜜比一些非处方止咳药更有效地减少儿童夜间咳嗽频率[3][4]。实验室研究表明，鸡汤确实可以抑制中性粒细胞迁移，这或许可以解释为什么鸡汤有助于缓解感冒症状 [1]。
2000
Chicken soup study
Rennard et al. found it inhibits neutrophil migration [1]
4
BRAT diet foods
Bananas, rice, applesauce, toast
30%
Honey reduces cough
Better than no treatment in children [3][4]
1g
Ginger for nausea
Effective dose in clinical trials [2]
What sick bodies need
- Warm broth and soup — provide hydration, electrolytes, and comfort in one bowl
- Plain carbohydrates (rice, toast, crackers) — easy to digest when appetite is low
- Ginger — multiple clinical trials support its anti-nausea effects at 1g doses [2]
- Honey — reduces nighttime cough in children, safe for ages 1+ [3][4]
What to avoid
- Dairy — can thicken mucus for some people with respiratory illness (varies by individual)
- Spicy food — irritates an already inflamed throat and can upset the stomach
- High-fat and greasy food — harder to digest when the body is fighting infection
- Caffeine in excess — dehydrating; limit to one cup of tea or coffee if tolerated
10 份病假餐
没有花哨的原料，也不需要长时间的准备。这些是当有人需要吃饭而没有人有精力时做的饭菜。
Classic Chicken Noodle Soup
Simmer chicken thighs with onion, carrot, and celery. Shred the chicken, add egg noodles, finish with lemon and parsley. Full recipe below.
Simple Chicken Broth
Simmer a chicken carcass or thighs with onion, garlic, and vegetables for 1–2 hours. Strain and season. The single most useful sick-day food to keep in your freezer.
Congee (Rice Porridge)
Simmer 1 cup rice in 8 cups broth for 45–60 minutes until the grains break down into a creamy porridge. Top with ginger, green onions, and a soft-boiled egg for protein.
Ginger Tea with Honey and Lemon
Simmer fresh ginger slices in water for 10 minutes. Strain. Add a spoonful of honey and a squeeze of lemon. Clinical evidence supports ginger for nausea [2] and honey for cough [3].
Toast with Honey
Lightly toast whole grain bread. Spread with honey. That's it — easy calories when eating feels like a chore.
Scrambled Eggs with Toast
Soft scrambled eggs, lightly salted. Serve with buttered toast. Complete protein that's gentle on the stomach and comes together in minutes.
Miso Soup
Dissolve miso paste in hot (not boiling) water. Add soft tofu cubes and sliced green onions. Ready in 5 minutes, and the warm salty broth is surprisingly comforting.
Banana with Yogurt and Honey
Sliced banana with plain yogurt and a drizzle of honey. Bananas provide potassium and easy carbs; yogurt adds protein and probiotics.
Rice with Warm Broth
Cook plain white rice. Pour warm chicken or vegetable broth over it. Simple, hydrating, and achievable even when you're the one who's sick.
Applesauce
Store-bought or homemade, served at room temperature. The BRAT diet staple that even sick children will usually accept.
病假食品储藏室
把这些主食放在家里，即使没有人可以去商店，你也不会超过 10 分钟就能吃到热腾腾的饭菜。
Ingredients
Always keep in the house
- Canned chicken noodle soup — for the worst-case scenario (everyone is sick)
- Chicken broth — cartons or cans, low-sodium if possible
- White rice — plain, simple, easy to digest
- Saltine crackers or plain crackers
- Applesauce — individual cups are convenient for kids
For specific symptoms
- Fresh ginger — simmer for tea or add to broth for anti-nausea benefits [2]
- Honey — soothes sore throats and reduces cough, but never for infants under 1 year [3][4]
- Lemons — vitamin C and acidity to brighten broth and tea
- Herbal tea — ginger, chamomile, peppermint (caffeine-free)
- Electrolyte drinks — Pedialyte for children, diluted sports drinks for adults
每次烤鸡时，都要用鸡尸体制作肉汤。将其分成 2 杯份冷冻。当生病时，你从冰箱里拿出一个容器，在 10 分钟内重新加热，然后桌上就有营养丰富的食物。整个秋天这样做三次，你就会有足够的肉汤来度过寒冷的季节，而无需考虑它。
##完整食谱：经典鸡肉面汤
这种病假汤赢得了声誉——温暖、补水、富含蔬菜和蛋白质，并且得到了研究的真正支持 [1]。
Classic Chicken Noodle Soup
Ingredients
Soup base
- 1 lbboneless skinless chicken thighs
- 2 tbspolive oil
- 1large onion(diced)
- 2carrots(sliced)
- 2celery stalks(sliced)
- 3garlic cloves(minced)
Broth and noodles
- 6 cupschicken broth
- 4 ozegg noodles
- Juice of ½ lemon
- ¼ cupfresh parsley(chopped)
- Salt and pepper to taste
Steps
- 1
Sauté the vegetables
Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5 minutes until softened. Add the garlic and cook for 1 minute until fragrant.
- 2
Simmer the chicken
Add the chicken thighs and broth to the pot. Bring to a boil, then reduce to a simmer. Cook for 20 minutes until the chicken is cooked through and tender.
- 3
Shred the chicken
Remove the chicken thighs from the pot. Use two forks to shred the meat. Return the shredded chicken to the pot.
- 4
Cook the noodles
Add the egg noodles to the pot. Simmer for 6–8 minutes until tender. The noodles will absorb some broth as they cook.
- 5
Finish and serve
Remove from heat. Stir in the lemon juice and fresh parsley. Season with salt and pepper to taste. Serve hot.
Notes
- Leftovers keep for 4 days in the fridge. The noodles absorb liquid over time — add a splash of broth or water when reheating.
- For the freezer: freeze the soup base without the noodles. Cook fresh noodles when you reheat. This keeps the texture right.
- Add a pinch of turmeric and black pepper for anti-inflammatory benefits — the piperine in black pepper boosts curcumin absorption.
- For a gentler version (post-stomach bug), skip the noodles and serve just the broth with shredded chicken.
- This recipe has an optional rating feature — rate it in your Nestify Family Cookbook to track which version your family prefers.
参考文献
- 雷纳德·BO、埃特尔·RF、戈斯曼·GL、罗宾斯·RA、雷纳德·SI。 “鸡汤在体外抑制中性粒细胞趋化性。” 胸部。 2000；118(4)：1150-1157。 doi:10.1378/胸部.118.4.1150
2.恩斯特·E，皮特勒·MH。 “生姜治疗恶心和呕吐的功效：随机临床试验的系统评价。” 英国麻醉杂志。 2000；84(3)：367-371。 doi:10.1093/oxfordjournals.bja.a013442
- Paul IM、Beiler J、McMonagle A、Shaffer ML、Duda L、Berlin CM。 “蜂蜜、右美沙芬和不治疗对咳嗽儿童及其家长的夜间咳嗽和睡眠质量的影响。” 儿科和青少年医学档案。 2007；161(12)：1140-1146。 doi:10.1001/archpedi.161.12.1140
4.Oduwole O、Udoh EE、Oyo-Ita A、Meremikwu MM。 “蜂蜜治疗小儿急性咳嗽。” 科克伦系统评价数据库。 2018；第 4 期。艺术。编号：CD007094。 doi:10.1002/14651858.CD007094.pub5
5.世界卫生组织。 “照顾社区里生病的孩子。” 世界卫生组织指南。 2019. — 建议在儿童患病期间继续喂养并增加液体。
Nestify 是一个人工智能驱动的家庭管理平台，具有共享的家庭食谱、每周膳食计划和管家代理，可帮助协调整个家庭，尤其是在有人生病时。 免费试用 Nestify 并确保您的家人时刻做好准备。
Related Articles
The freezer that saves sick days