肌にいいベータカロテンは【鶏レバー】で摂ろう!

鶏レバーは、低カロリーで腹持ちもよく、栄養価も高くダイエットに適した食品です。

ビタミンAやビタミンB12の栄養価が高く、100グラムで125キロカロリー、低脂質でたんぱく質含有量は、他の肉と変わらないため、筋トレ中の方にもおすすめです。

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鶏レバーの栄養価について

レバー50グラムで、1日の成人に必要なビタミンAやビタミンB2を賄うことができるといわれています。焼き鳥の串1本が、100グラムほどです。

鉄分が豊富ですので貧血予防になり、新陳代謝を高める働きがありますし、シミの改善にも役立ちます。皮脂の分泌を整えたり、肌荒れやしすみも解決してくれる肌にいい食材です。

新陳代謝を高めて、ヒアルロン酸を増やす働きをするのがレチノールです。肌にいいだけでなく、髪の毛に潤いを与える効果もあります。

ビタミンB2には、動脈硬化を予防して、細胞の再生を促進する働きもあります。顔の筋肉を引き締めるイソロイシン、トリプトファン、メチオニンといったアミノ酸も豊富ですので、小顔効果も期待できます。

レバーの鉄分は、吸収力が高いので脂肪燃焼効果も期待でき、ダイエットに最適です。炭水化物から摂取した、糖の燃焼を促進するビタミンB1やビタミンB2が豊富です。

煮たり、焼いたりして加熱しても栄養価が消失しませんし、衛生面でも加熱が必要な食材です。

豚、牛と比べても、一番多くビタミンAが含まれているのが鶏のレバーです。

ベータカロテンの効能について

ベータカロテンは、体内でビタミンAに変換されます。ビタミンAは、皮膚の粘膜を強化するのに役立ち、活性酸素から体を保護する抗酸化作用が高く、免疫力を強めてくれます。

カロチンには、ベータ、ガンマ、アルファの3種類があり、緑黄色野菜に含まれるのは、ベータカロチンです。体内に入ると必要な分だけビタミンAに変化し、残りは蓄積されます。

1日に必要なベータカロテンは、15ミリグラムといわれており、ケール、にんじん、ホウレンソウを、100グラム程度食べる必要が生じますが、レバーなら週に1回程度で十分です。

鶏レバーに含まれる動物性食品のビタミンAのレチノールは、肝臓に直接運ばれて蓄積されますので、植物性とは違い、過剰摂取で副作用が発生する可能性が生じます。

脂溶性ビタミンのレチノールは、油で炒めると吸収力が高まり、栄養価も残ります。毎日食べるなら、1日焼き鳥の串のレバー4個のうち、1個分で十分です。

にらの成分である硫化アリルは、肉のビタミンB1の吸収率を高めてくれますので、レバニラ炒めで食べるのはおすすめです。

鶏レバーの美味しい食べ方

鶏レバーを食べる時、臭みが気になるという方は多いはずです。牛乳に20分ほど漬けておくと、臭みが気にならなくなります。

鉄が不足すると、疲れを感じやすくなりますので、毎日少しずつ食べられるように、煮物にしておくと便利です。

ショウガ味噌煮は、レバーを切り、しょうが、酒、みりん、みそで甘辛く煮れば、出来上がりです。みりんと味噌の代わりに、豆板醤とウスターソース、しょうゆを使えばコクが出ます。

みりん、酒、しょうがに赤ワイン、砂糖、しょうゆを加えて煮れば、ワイン煮になります。黒コショウをかけて食べれば、おつまみにピッタリです。黒酢や梅酒で煮るのも、おすすめです。

酒としょうゆ、おろししょうがで下味をつけ、片栗粉をつけて170度の揚げ油で揚げれば、から揚げの完成です。

きゅうりとプチトマトを添えて、酒、みりん、しょうゆ、砂糖、カレー粉で作った合わせダレをかければ、美味しく食べられます。

パクチーやドライパセリを乗せると、色合いがきれいに見えます。しし唐を一緒に揚げたり、レモンを添えたりすると彩り華やかになります。

レバーの栄養を牛、豚、鶏で比較してみると

レバーの栄養を、牛、豚、鶏で比較してみると、鶏レバーのカロリーが最も低く、100グラム111キロカロリー、豚レバーが123キロカロリー、牛レバーが132キロカロリーになります。

肝臓の栄養素で、レチノールが一番多いのが鶏レバー、豚レバー、牛レバーの順です。葉酸は、鶏レバー、牛レバー、豚レバーの順です。

ビタミンB12は、牛レバー、豚レバー、鶏レバーの順です。パントテン酸は、鶏レバー、豚レバー、牛レバーの順です。

銅は、牛レバーが圧倒的に多く、豚レバー、鶏レバーの順です。どのレバーを食べても、1日の必要摂取量はクリアできます。

肝機能強化、疲労回復、貧血予防、アレルギー予防に効果があります。内臓の中では最も柔らかく、栄養がたっぷりと含まれている部位です。

たんぱく質を20パーセントほど含んでおり、必須アミノ酸のバランスに優れています。ビタミンAは、ニンジンの10倍、鉄分、ビタミンBがたっぷりと含まれています。

食べる量としては、10日に1度焼き鳥の串1本食べるだけで、ベータカロテンの量としては十分で、過剰に摂取する必要はありません。

またカフェインや、納豆などと一緒に食べると効果が薄れてしまいますので、注意が必要です。

最後に

ビタミンAは、緑黄色野菜、魚、乳製品に多く含まれますが、レバーの含有量はトップクラスです。

貧血や、冷え性対策にもなる栄養素がたっぷりと含まれていますから、取りすぎないように定期的に食べるようにすると、ベータカロテンが不足せず、肌にいい効果が期待できます。

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