健康にアンチエイジングを実践する上で、毎日の食事はとても重要ですね。
私たちが口にする食べ物すべては体の中で吸収されて細胞のエネルギーになり、
骨、筋肉、脂肪、皮膚、髪などになります。
つまり食事は私たちの体をつくる源なのです。
老化の原因はさまざまです、骨がもろくなり、筋力が弱くなったり、
脂肪が減ってきたり、皮膚にしみやたるみが出来たり、髪が少なくなったりすることです。
なので老化を防ぐためには体をつくる原料となる食事はとても重要なのです。
そこでここでは、重要となる栄養素とそれを含む食品について紹介します。
アンチエイジングに効果的な10大栄養素とは?
1.たんぱく質
2.低GIの糖質
3.脂質
4.食物繊維
5.ビタミンC
6.ビタミンA
7.ビタミンB
8.ビタミンE
9.フィトケミカル
10.ミネラル
食事は体をつくる原料なのでなるべく選んで食べましょう。
食事はタンパク質、脂質、糖質、ビタミン、ミネラルを バランスよく摂ることが基本です。
さらにそれをベースとして体が若さを保つために必要な栄養素を10ピックアップし、
意識してさまざまな食品から摂取するように心がけましょう。
1.脂肪の少ないたんぱく質
牛や豚のヒレ肉、鶏肉、羊肉、馬肉など油が少ない肉、魚、納豆や豆腐などの大豆製品、
アボガドなどを積極的に摂るようにすると、カロリーがぐんと抑えられます。
2.血糖値の上昇がゆるやかな低GIの糖質
玄米ご飯、麦ご飯、白いパンよりライ麦パンや胚芽パン、
白い砂糖よりきび砂糖や黒砂糖など、精製した白いものよりも、
皮や胚、殻つきのものを選ぶことです。
3.体を汚さずめぐりを良くする脂質
オリーブオイルには悪玉コレステロールを減らす働きがある
そのためには、悪玉コレステロールを減らす働きを持つオリーブオイルや
紅花油を摂るようにします。牛肉や豚魚の油は融点が低く常温でも固まらず
液体の状態なので、血管の詰まりや汚れを起こしにくく、逆にキレイにする効果も
認められています。αリノレン酸を含む亜麻仁油は体内で魚の油と同じEPA、
DHAに変わるので、魚が嫌いな人にはオススメです。
4.体のキレイと元気を保つ食物繊維
キノコ類、カニやエビの殻にも食物繊維が豊富
食物繊維にはみかん、リンゴなどの果物や、キャベツ、大根、ニンジンなどの
野菜に含まれるペクチン、海藻に含まれるフコイダン、こんにゃくに含まれる
グルコマンナンなどの水に溶けるゲル状の「水溶性食物繊維」と、野菜や穀物に
含まれるセルロース、キノコに含まれるグルカン、カニ・エビに含まれる
キチン・キトサンなど水に溶けない繊維状の「不溶性食物繊維」があります。
どちらもバランスよく食事に摂り入れましょう。
5.体のサビを落とすビタミンC
ビタミンCは熱に弱いので生で摂りたい
ビタミンCはイチゴ、キウイフルーツ、みかんなどの果物やキャベツ、パセリ、
小松菜、ピーマンなどの野菜に多く含まれていますが、熱に弱く壊れやすいので
生で食べるようにしましょう。
また一度にたくさん摂っても水溶性のビタミンCはすぐに排出されてしまうので、
こまめに摂ることを心がけましょう。
6.美肌と細胞の再生に必要なビタミンA
ニンジンは油と一緒に調理するとビタミンAの吸収が良くなる
ビタミンAを含む食品には、レバーやあんきもなど動物の肝臓や、うなぎ、
チーズ、卵などがあり、βカロチンはニンジン、パセリ、小松菜、ほうれん草、
にらなどに含まれます。βカロチンは油で炒めたりして調理すると
体内での吸収が高まります。
7.エネルギー代謝を活発にするビタミンB群
卵にはビタミンB2のほかビタミンEも豊富だが、コレステロールの高めの人は控えめに
ビタミンB群を多く含む食品には、胚芽米(ビタミンB1)、ウナギ(ビタミンB2)、
卵(ビタミンB2、パントテン酸、葉酸)、納豆(ビタミンB2)、バナナ(ビタミンB6)、
レバー(ビタミンB12)、牛乳(ビタミンB12,ナイアシン、パントテン酸)、
マグロ(ビタミンB6、ナイアシン)、小松菜(葉酸)、緑黄色野菜(葉酸)などがあります。
8.血管をキレイにする脂溶性のビタミンE
イクラにはビタミンEが豊富だが、尿酸値も上げるので注意したい
ビタミンEを多く含む食品はアーモンド、ヘーゼルナッツ、落花生、
ひまわり油、紅花油、すじこ、イクラ、かぼちゃ、ほうれん草、胚芽米、
玄米などがあります。
9.野菜が持つ戦う力~フィトケミカル
野菜が自らを害虫や紫外線から守るために備えた力をフィトケミカルという
代表的ですでに馴染みのあるフィトケミカルには、大豆のイソフラボン(女性ホルモンに似た成分)、
トマトのリコピン(ビタミンEの100倍の抗酸化力)、ブロッコリーやほうれん草に含まれるルテイン
(視力向上)、緑茶のカテキン(抗菌作用、抗肥満作用)、黒豆、ベリー類のアントシアニン(美肌効果)、
赤ワインのレスベラトロール(血行促進、美肌効果)などがあります。
フィトケミカルはビタミンのように加熱で壊れることがないので、野菜スープや
蒸し野菜などで食べるようにしましょう。
10.ミネラルと食物繊維豊富な海藻
味噌汁やサラダなどワカメは活用しやすい食材
ワカメ、モズク、ヒジキ、昆布、寒天、のりなどの海藻は、昔最近の食の欧米化で、
めっきり食べる機会が減ってしまいましたが、昔から日本人の食卓に欠かせないアイテムでした。
ガイドも爪のミネラル検査でヨウ素や亜鉛などが不足していることがわかり、
モズクやめかぶなどの海藻類を食べるようにしています。
ミネラル不足になると、ホルモンの働きが悪くなったり、神経がイライラしたり、
筋肉がうまく働くなくなったりすることも。また、体の酸性とアルカリ性を調節したり、
骨や血液を作るのに欠かせない鉄やカルシウムが不足すると貧血や骨粗しょう症などになり、
老化を早める結果を招きます。しょしょくしょしょく
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