When you've got the flu, the only true cure is rest and time-there's no food or drink that will magically make your symptoms go away. But making sure you're staying hydrated and eating nutrient-rich foods can help ensure you don't feel any worse than you already do and may help ease your discomfort¹ and get you back on your feet faster.

得了流感，唯一的治疗方式就是休息和时间--没有食物或饮料能神奇的让你的症状消失。但确保自己水分充足、吃营养丰富的食物可以让你没有现在那么糟糕，或许还能帮助你减轻不适、更快的好起来。

Because you may not feel like eating much at all when you're under the weather, we asked two nutritionists about foods and beverages³ that go down easy and pack the biggest immunity-boosting, symptom-soothing benefits. Here's what they recommend-based on research and on their own experiences.

身体不舒服的时候，你可能没什么胃口，所以我们请教了两位营养师，哪些食物和饮品容易下咽，而且能最大的增强免疫力、缓解症状。他们基于研究和自身经历建议了这些食物。

Electrolyte beverages

电解质饮料

"Staying hydrated is the most important thing when you have the flu, especially if you're running a fever and sweating, or you're having trouble keeping food down," says Denver-based nutritionist Jessica Crandall, RDN, a spokesperson for the Academy of Nutrition and Dietetics⁴. Making sure you're drinking water is the simplest solution, she says, but adding an electrolyte-rich sports drink or coconut⁵ water to your rotation⁶ can help guarantee you're replenishing sodium⁷ and potassium as well as fluids.

"得了流感，尤其是发烧和出汗或者吃不下东西的时候，保持水分是最重要的事情，"丹佛营养学家、营养与饮食协会的发言人杰西卡·克兰多尔注册营养师说道。喝水是最简单的方法，她说道，但在水中添加富含电解质的运动饮料或椰子汁可以让你在补充水分的同时，还能补充钠元素和钾元素。

A flavored beverage² may be more appealing than plain water as well, and it might encourage you to drink more. Nutritionists often advise against sugary sports drinks for people who aren't expending⁸ a lot of energy while working out-but if you're not feeling up to eating solid foods, this may be the easiest way to get in some much-needed calories.

风味饮料可能比白开水更有吸引力，或许能鼓励你喝得更多。营养师通常不建议那些锻炼时没有消耗大量能量的人喝含糖运动饮料--但如果你还不想吃固体食物，那这可能是获得急需卡路里的最简单方式。

Green tea

绿茶

Another way to stay hydrated is to sip⁹ on hot tea. "The flu usually involves upper respiratory symptoms, and drinking warm or hot liquids can help open airways," says Rena Zelig, RDN, assistant professor of nutritional¹⁰ sciences at Rutgers University. "It may also feel better to drink than room-temperature water."

另一个保持水分的方法就是喝热茶。"流感通常涉及上呼吸道症状，喝温热的液体有助于打开气道，"罗格斯大学营养科学的助理教授丽娜·齐利格注册营养师说道。"相比喝常温水，温热饮料也会让你感觉更舒适。"

Zelig recommends green tea, which is higher in antioxidants than its black counterpart. Adding a little honey may help soothe¹¹ sore throats and relieve coughing as well.

齐利格建议喝绿茶，绿茶含有的抗氧化剂含量比红茶高。加一点蜂蜜或有助于缓解喉咙痛、减轻咳嗽。

Chicken noodle soup

鸡汤面

Chicken noodle soup's reputation as a go-to cold-and-flu food is more than just clever marketing¹²: Its salty broth¹³ can help hydrate and replace lost sodium, says Zelig, while the vegetables provide vitamins and minerals.

鸡汤面--治疗感冒流感的首选食物--它的名声可不只是巧妙的营销手段。它咸咸的汤汁有助于让你保持水分、替代丢失的钠元素，齐利格说道，而鸡汤面中的蔬菜能为您提供维生素和矿素质。