【アボカド】には食物繊維が豊富に含まれている!

ヘルシーで、栄養価の高い果物として認知されているアボカドですが、一昔前は、その名前すら一般的ではありませんでした。

その栄養素の中でも、第6の栄養素といわれる食物繊維が、アボカドには非常にたくさん、しかもバランスよく含まれています。

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外国の果物アボカドその栄養素

近年では、外国産の果物や野菜が簡単に手に入れることができるようになり、アボカドのような果物も様々な料理に利用されるようになりました。

記録では、7000年以上前から栽培されており、アメリカ、ヨーロッパ、オーストラリアなどを経て、日本には100年ほど前に入ってきたといわれています。

現在、日本国内で流通しているアボカドは、ほとんどが輸入品で、ニュージーランドやメキシコ、チリから輸入しています。アボカドは、森のバターと言われるように、脂質が豊富に含まれています。

アボカドの原産地は、メキシコや中央アメリカで、その味わいは甘味がほとんどなく、そのまま食べるよりも、ほかの食材と合わせて調理することで料理の幅を広げることができます。

意外なことに、醤油との相性も良く、わさび醤油で食べると、トロのような味がするといわれています。

その栄養素も優れていて、20%程の資質の中の、80%がオレイン酸という成分が豊富に含まれていて、悪玉コレステロールの解消に役立っています。

また、オレイン酸は消化されにくいため、便秘の解消にも一役買ってくれます。 便秘に効果的なものとして代表的なものが、第6の栄養素と言われる食物繊維ですが、アボカドにはこの食物繊維が豊富に含まれています。

食物繊維には、「水溶性食物繊維」と「不溶性食物繊維」の二つの種類があり、腸に対する作用もそれぞれ違っています。

アボカドに含まれる食物繊維の種類

このうち「水溶性食物繊維」は、その名が示す通り、水に溶ける性質をもった食物繊維で、水に溶けることで、水分を豊富に保持する特徴があります。

腸内でゲル状となって、便の量を増して、腸の蠕動を活発化させ、排便をスムーズにしてくれます。 また、炭水化物の消化吸収を抑える働きもあり、血糖値の急激な上昇を防ぎ緩やかにすることできます。

このため、腹持ちの良い状態を作り上げることで間食を防ぎ、余分なカロリー摂取をしなくて済むようになると同時に、余分な脂質を体外へ排出してくれます。

また、腸内の粘膜の保護や、コレステロールの体外への排出及び、善玉菌の増加などの効果もあり、健康的なダイエットにはかかせない栄養素と言えます。

「不溶性食物繊維」の大きな役割は、デトックス効果と腸内環境の改善です。文字通り、水に溶けない性質を持っているため、腸内でスポンジのように水分を吸収して便の量を増すことで、腸の蠕動作用を促す効果があります。

この際、腸の中の余分な物質を便と一緒に排出してくれます。また、繊維質の食べ物はよく噛む必要があり、満腹感も得やすくダイエットには向いている食品が多くあります。

バランスよく含まれるアボカドの食物繊維

この食物繊維が、アボカドには豊富に含まれています。特に「水溶性繊維質」は、数ある果物の中でもトップクラスといっていいでしょう。

また、この食物繊維は、その2種類のうちのどちらか一つを摂取するのではなく、バランスよく取り入れる必要があります。近年日本では、食生活が欧米化したこともあり、食物繊維の摂取不足の傾向にあります。

腸内の健康は、免疫系に密接に関係しており、腸内環境の改善はダイエットだけではなく、感染症などの対策として重要で、食物繊維を意識的に摂取する必要があります。

さらに、食物繊維を摂取するバランスは、水溶性、不溶性、それぞれが1対2となるように取ることが望ましいといわれています。

繊維質のものというと、不溶性のものがイメージに浮かびますが、不溶性のものばかりを取っていると便が硬くなり、逆効果になることがあります。

水溶性、不溶性の繊維質をバランスよくとり、水分の補給も忘れないようにしたいものです。

アボカドに含まれる食物繊維は、不溶性、水溶性、ともに豊富に含まれており、その割合は、100g中水溶性が1.7g、不溶性が3.6gと、ほぼ1対2の割合で含まれています。

前述のバランス配分から言っても、ほぼ1対2となっており優秀な食品と言えます。

料理の食材としてのアボカド

アボカドのさらに優れている点は、その味にあります。ほかの果物と比べても甘味がなく、まったりとして口当たりがよく、ほかの食材や調味料との相性が良いという特徴があります。

そのため、レシピの幅も広く、ほかのダイエットのように、同じものを毎日食べ続けたり、置き換えなどする必要もありません。

工夫次第で、毎日の食事に利用できるため、健康的で無理のないダイエットの助けとすることができます。

また、ダイエットだけではなく、薬の服用ができない妊婦さんなどの便秘解消にも、非常に効果的な食材であるとともに、妊婦さんにとって必要な栄養素を含む食品でもあります。

このように、アボカドの多様性は、様々な立場の方の腸内環境の改善に、役立つことができます。

その組み合わせは無限大で、たとえば便秘解消のためには、牛乳やバナナ、ヨーグルトなどと組み合わせることで、効果的なレシピが考えられます。

そのほか、美肌には、アスパラや、トマトなどの野菜とサラダにしたり、アンチエイジングには、パイナップルや鮭、ブロッコリーを使ったメニューも考えられます。

このようなレシピが可能であるのも、アボカドの癖のない味のためで、毎日の食事に恒久的な広がりを提供してくれる果物といえます。

最後に

十数年前までは、ほとんど知られていなかったアボカドは、どこででも簡単に手に入れることができるようになった、栄養豊富な優秀な果物です。

食物繊維の豊富なアボカドは、その食べやすさを生かして、単体で食べるよりも、ほかの食材と組み合わせて効果的な、腸内環境の改善やダイエットに活用することが大切です。

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