食べて痩せるダイエット naapp20

食べて痩せる！！面白いほど結果が出るガマン不要の食材

食べて痩せる！！面白いほど結果が出るガマン不要の食材

「よし！ダイエットをしよう！」と思うと、ついつい低カロリーのダイエットレシピを選びがち。しなしながら、そこには大きな落とし穴が待っているのです。

急激に低カロリーの食事ばかりに切り替え、全体の摂取カロリーを落とす食事が続くと、最初は「これなら痩せそう！」と気持ちが盛り上がるのですが、その淡白な味に飽きてきますし、満足感を得ることができないために、どこかでついつい食べ過ぎてしまい、罪悪感にさいなまれる・・・という最悪のパターンに陥ることも多々・・・。

美味しいし、満足感もしっかり感じることができるから継続できるものこそ、「食べて痩せるダイエット食材」。
難しいことはありませんし、もちろん、美味しいのでガマンもいりません。ぜひ、「これならできる！！」と明るい気持ちで「食べて痩せるダイエット」に取り組んでくださいね！

１、食べて痩せるダイエット食材に外せないーレギューラー編ー

食べて痩せるダイエット食材に必ず登場してくる定番のものたち、やはりテッパンです。大御所なだけあって、やはりそこにはそれなりの理由があるのです。
ぜひ、そこをもう一度理解して、これからの食べて痩せるダイエット食材にレギュラー化してくださいね。

１－１、食べて痩せるダイエット食材に外せない《野菜》

食べて痩せるダイエット食材「野菜」

やはり、レギュラーとしては大御所的存在なのが、なんといっても野菜ですね。
では、野菜がなぜ食べて痩せるダイエット食材に必要不可欠なのか、このポイントさえ押さえておけば、毎日楽しく野菜をプラスすることができるようになります。

・食物繊維豊富で満腹感を得やすくなる

食物繊維は、野菜を中心に、穀類・海藻類・きのこ類にも豊富に含まれます。食物繊維は、とても硬く、噛み砕くのに時間を要するもの。そしゃくの回数が多くなればなるほど、満腹中枢を刺激する神経伝達物質の分泌の量が増えるため、食事への満足度が上がりやすくなるので、食事の食べ過ぎ防止に適しているのです。

・食物繊維が余分な脂肪や糖質、有害物質を吸着してくれる

外食などでつい食べ過ぎてしまったとき、問題なのは、過剰に体内に取り込んでしまった脂質と糖質。これらが、憎き中性脂肪の原因となります。

また、日々生活をしているだけで、わたし達は体内では老廃物が発生し、大気を吸い込んだり、食事から農薬を摂取することで、有害物質を取り込んでしまっています。これらが毎日上手に体外に排出されればいいのですが、なかなかそうもいかないのが現状です。
食物繊維を、豊富に摂取することで、これら過剰摂取してしまった脂質や糖質、有害物質を吸着し、お通じとともに体外に排泄してくれる役割をもっています。

・食物繊維が腸内環境を改善してくれる

ここまで読んでいただけると、食物繊維様様！！ということがお分かりいただけると思いますが、実は食物繊維の持つ力が認められてから、歴史はまだ浅いのです。

ひと昔前までは、食物繊維とは、人の体内で消化・吸収されないため、栄養のない「カス」として扱われていました。その食物繊維が、実は美腸づくりにも欠かせない存在だったのです。

腸内環境を整えるには善玉菌を増やすことが大切です。食物繊維はなんと、その善玉菌のエサとなり、善玉菌を増殖させることを手伝ってくれるのです。

・ビタミン、ミネラルなどの豊富な栄養素のおかげで、代謝が上がりやすくなる

ビタミン・ミネラルとは、カラダにとっての微量栄養素です。たくさん摂取したからといって、その分カラダに効果があるかといったらそうではなく、不要な分は使いこなすことができず、カラダの外に排出されてしまいます。しかしながら、微量であっても必要不可欠であることは間違いない存在です。

ビタミン・ミネラルは、カラダの代謝作用や成長作用に欠かせないもの。低カロリーのお食事を意識しているのに、なかなか痩せない！という方は、ビタミン・ミネラル不足による代謝機能の低下かもしれません。

 

１－２、食べて痩せるダイエット食材に外せない《海藻》

食べて痩せるダイエット食材「海藻」

野菜に次いで、「ダイエットに良さそう！」というイメージをもちやすい海藻。
こちらも食べて痩せるダイエット食材には欠かせない定番ですね。
さて、どんな点が食べて痩せるダイエットに欠かせないのか、検証していきましょう！

・実は、野菜のいい点とほぼ一緒！

海藻とは、海に生息する植物全般を意味します。実はこの海藻、上記にある野菜とほぼ同じ効果があるのです。つまり、食物繊維が豊富！ビタミン・ミネラルが豊富！よって、やはり食べて痩せるダイエットレシピの強い味方ということですね！

・食べて痩せるダイエット食材に入れたい海藻の種類

海藻といっても、味気なさそうで、どうやって毎日のレシピに反映していけばいいのかわからず、ワンパターンレシピになりがち。ですが、海藻は種類が豊富で、その種類別で分けて考えると、食べて痩せるダイエットレシピにも上手に反映しそうです。

  • 緑藻類：あおのり
  • 褐藻類：わかめ、ひじき、こんぶ、もずく
  • 紅藻類：天草

それぞれ、持ち合わせる栄養価には違いがあります。

しかし、栄養価で考えてしまうと、食事の楽しみも半減・・・。昨日はわかめを食べたから、今日はのりをレシピに入れ込もう！という具合に、上手にそれぞれをローテーションしていくと、毎日の食卓が楽しくなりそうです。

１－３、食べて痩せるダイエット食材に外せない《きのこ類》

食べて痩せるダイエット食材「きのこ」

きのこ類も、ダイエットには欠かせないレギュラー選手陣です。値段も比較的安定しており、日常の食生活にぜひ積極的に取り入れていきたいものです。

・きのこ類も、食物繊維・ビタミン・ミネラルが豊富！

さすが食べて痩せるダイエット食材に数多く君臨するきのこ類。野菜や海藻と同じで、食物繊維・ビタミン・ミネラルが豊富のため、脂肪や糖質や有害物質の吸着、腸内環境の改善、代謝力アップにつながる大きな効果を持ち合わせているのです。

・食べて痩せるダイエット食材に入れたいきのこの種類

うれしいのは、スーパーで簡単に揃えることができるものであることですよね。キノコも、その種類は豊富。しかも、全国どこでも定番として手に入るものばかりです。

すぐに手に入るキノコ類として、

  • しいたけ
  • きくらげ
  • なめこ
  • しめじ
  • エリンギ
  • 舞茸
  • えのき
  • マッシュルーム

などがあります。

キノコも、海藻同様、いろんな種類を１週間のうちでローテーションさせて取り入れてくださいね。

 

２、食べて痩せるダイエット食材に外せないースーパースター編ー

ここまで、食べて痩せるダイエット食材に欠かせない、レギュラー陣をご紹介してきました。

野菜・海藻・きのこ類と、どれもメリットだらけですが、これだけでは物足りない気がしませんか？しかも、物足りないのは、感覚的なことだけではなく、カラダの機能的にも物足りないのです。
ぜひ、ヘルシーな野菜・海藻・きのこ類に加えて、食べて痩せるダイエット食材に欠かせない、スーパースターを仲間入りさせてみてくださいね！

２－１、意外にも食べて痩せるダイエット食材に外せない《タンパク質》

タンパク質とは、お肉・お魚・卵・大豆を意味します。

ちょっと前までは、ダイエットにはお肉禁！というイメージでしたが、最近では「お肉ダイエット」なる言葉も聞かれるようになり、タンパク質のパワーが注目されてきています。

ダイエットというと、豆腐や納豆などの、植物性タンパク質がメジャーです。なかでも、お肉などの動物性タンパク質がNGだと言われてきたのには、それらが持ち合わせる豊富な脂肪にあります。

が、実は動物性タンパク質にはそれにも勝る、食べて痩せるダイエットレシピ仲間入りの理由を持ち合わせているのです。

・代謝を落とさない、食べて痩せるダイエットに必須

ダイエットを成功させるのに欠かせないのは、代謝を低下させないこと。しかしながら、ついヘルシーな低カロリーダイエットレシピにばかり注目してしまうと、実は代謝を下げることにも繋がりかねないのです。

低カロリーな食事ばかりをしていると、同時に基礎代謝も下げてしまいます。よって、ある程度カロリーもありつつ、さらにはカラダの代謝を高めてくれる動物性タンパク質は、食べて痩せるダイエットに必要不可欠なのです。

・動物性タンパク質がカラダの代謝を高める？

動物性タンパク質がカラダの機能を高めるとは、一体どういうことでしょう？？

わたし達のカラダは、いろいろな組織で成り立っています。

爪、皮膚、髪の毛、内臓、筋肉、血液・・・・。

これら、一つ一つの組織をつくるもとは、実は動物性タンパク質なのです。大豆などの植物性タンパク質よりも、吸収率の高いとされる動物性タンパク質。なかでも効率のいいダイエットに欠かせないのが筋肉づくりに欠かせないのが、やはり動物性タンパク質なのですね。
カラダにおいて、熱を産生させ代謝を上げてくれるのは筋肉です。その筋肉の原材料となる動物性タンパク質を摂取すること。これが食べて痩せるダイエット食材に欠かせないことなのです。

２－２、毎日つづくダイエットだからこそ、家族みんなで囲む食事を！

ダイエット、とは本来「食事」という意味です。そう、ダイエットとは毎日つづくもの。
外食に行ったり、大切な人たちとの食事を毎日楽しむためにも、低カロリーメニューのチョイスのみでなく、お肉やお魚もしっかり食べて、その場にいる人みんなで楽しみながら食べて痩せるダイエットになるといいですね！

【まとめ】

食べて痩せるダイエット食材のまとめはいかがでしたか？

定番のレギュラー食材から、新参もののスーパースター食材まで、バリエーション豊かに毎日の食事に取り込めると、ガマンなどのストレスもなく、上手にダイエットが継続できること間違いなし！

ぜひ、それぞれの食材を網羅した見た目も栄養も満足いく食べて痩せるダイエットを目指していってくださいね！

プロフィール
代表理事　高久恵美子
日本美食脳アカデミー協会代表理事　高久恵美子カロリー計算・g計算不要。しっかり食べてキレイになる食事法を推奨する看護師/保健師。
「毎日の食は、わたし達の味方である」ということを、栄養学とは異なった観点で、ワーキングウーマンやダイエットを繰り返してきた人に教えています。FB  　詳しいプロフィール　お問い合わせこの著者の記事

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コラム：ダイエットをしようか迷ったら・・・
コラム：「食事を整えて健康になりたい」と思ったら取り組みたいこと

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