【カフェイン】は脂肪燃焼を促進する力がある!

普段飲んでいるコーヒーや紅茶、緑茶などにはカフェインが含まれています。

カフェインには様々な効果がありますが、注目すべきは脂肪燃焼効果。ちょっとお腹が出てきたなという方や、二の腕のプルプルが気になる方にも朗報です。

カフェイン飲料を美味しく飲んで、気軽にダイエットに取り入れましょう。

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カフェインの脂肪燃焼効果とは?

カフェインには、血管を収縮する効果があります。収縮によって血管を狭くし、血の流れがゆっくりになります。その後時間が経つと、血管が元に戻ろうとを拡張し、結果的に血流が良くなります。

これによって新陳代謝が促進され、脂肪燃焼のサポートになるわけです。血管を収縮させると、同様に筋肉も収縮させます。これは運動をした時と同じ効果が得られることになり、脂肪燃焼効果が得られるのです。

体内の細胞には、ミトコンドリアが存在します。ミトコンドリアは、糖や脂肪を燃焼してエネルギーに変えているのですが、カフェインを摂取することによってミトコンドリアの活動が活発になり、多くの糖や脂肪が燃焼されます。

本来運動することによってこの作用を生み出すのですが、コーヒーや紅茶を飲むことで、動かなくても同じような作用を手に入れることができます。

脂肪をなくしたい時には、運動も効果的ですが、飲み物の脂肪燃焼効果を取り入れると、ダイエットをサポートしてくれます。

これらの飲み物は比較的コストも安く、手軽に食生活に取り入れられるため、美味しく楽しく続けられるのが魅力でしょう。

どのくらい飲むのが適切?

カフェインは、1日約200mgくらいが健康的に生活するための目安です。体重1kgあたり3~7mgの範囲以内であれば、身体にとって安全な範囲と言われています。

一度に400mg以上をとってしまうと、健康に害が出ますので注意が必要です。ダイエット効果を期待する場合、毎日の習慣として大量にカフェイン入り飲料を飲んでいると、耐性ができて効き目が悪くなってしまいます。

したがって、効果的にダイエットをするためには、毎日飲み続けるのではなく、飲まない日も入れておくとよいでしょう。

カフェインの効果でよく知られている「覚醒」は、交感神経を刺激します。交感神経が働くと、コルチゾールという副腎皮質ホルモンの分泌量が多くなり、エネルギーを脂肪に変えて体内へため込んでしまいます。

これにより、適量を守らずにとり過ぎてしまうと、脂肪燃焼にかえって逆効果となってしまいます。

普段の生活に取り入れても、脂肪燃焼に効果的ですが、運動前にカフェインを摂取するとさらに燃焼効果をアップさせることができます。

この場合、運動の15分前に飲んでおくのがベストタイミングです。ウォーキングやジョギングなどの有酸素運動の前に、適切な量のカフェインをとれば、脂肪の代謝を促進してくれます。

カフェイン入り飲料の種類

身近にある飲み物で、カフェインを含むものはコーヒー、紅茶、緑茶などです。100mlあたりのカフェインの含有量は、一番多いもので玉露茶の約160mgです。

次いでコーヒーの60mgです。緑茶や紅茶、ほうじ茶は約20mg。玄米茶は10mgと少なめです。以下、含有量についてもう少し詳しく見ていきます。

コーヒーは、その抽出方法によってカフェインの含有量が変わってきます。一番多いのがエスプレッソ、次いでドリップ、インスタントコーヒーです。

また、インスタントコーヒーでも、商品によって含有量がそれぞれ違うので、注目してみるといいでしょう。

紅茶は、コーヒーに比べると含有量は少ないですが、500mlのペットボトルの場合にはけっこうな量が含まれているので、飲みすぎには注意が必要です。

意外と思うかもしれませんが、甘い栄養ドリンクやコーラの含有量は、コーヒーとほぼ同じです。飲みやすさに惹かれて、ガブガブ飲みすぎないように気をつけましょう。

お茶は、緑茶やウーロン茶、ほうじ茶にカフェインが含まれています。一方で、六畳麦茶、爽健美茶、十六茶には含まれていません。

カフェイン摂取の注意点

カフェインの脂肪燃焼効果に期待して、コーヒーや紅茶を飲んだり、サプリを摂取したりする人がいます。適度な量を守れば何の問題もありませんが、摂り過ぎには注意が必要です。

なぜ摂り過ぎがよくないかというと、副作用が発生してしまうからです。もっとも分かりやすい副作用として、覚せい作用があります。

試験前や大事な仕事の前など、眠気覚ましにコーヒーを飲んだ経験はあるかと思いますが、これが日常的に続くと、睡眠障害を引き起こしてしまいます。

他にもおしっこが近くなったり、お腹が緩くなったりするのも、摂り過ぎの典型例です。副作用がこの程度ですむなら、それほど深刻に考える必要はありません。

しかし、過剰摂取は、最悪死をもたらすことがあるのです。実際にアメリカでも日本でも、カフェイン中毒による死亡が確認されています。

そのため、いくらダイエットに効果的だといっても、過剰摂取には注意しなければいけません。たとえ痩せることができても、副作用で体を壊したら元も子もありません。

もちろん、休憩中にコーヒーや紅茶を飲むことには、何の問題もありませんが、どうせ飲むならブラックコーヒーや無糖の紅茶にしておきましょう。

せっかくのダイエットが台無しになってしまいます。

最後に

カフェインには、脂肪燃焼を促進する効果があるといわれています。これを上手く利用すれば、無理なくダイエットすることができます。

とはいえ、過剰摂取は副作用を引き起こし、最悪死を招くこともあるので、適度な量を守る必要があります。

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