【ごぼう】には食物繊維が豊富に含まれている!

ごぼうという野菜で最も注目するべきことは、水溶性と脂溶性の食物繊維が、非常に多く含まれていることです。

ダブルの食物繊維の力により、過剰な食欲は低下しますし、これステロールは排出されやすくなり、アンチエイジングにも一役買います。

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根菜のごぼうについて

きく科の越年生植物であるごぼうは、11月から1月の冬シーズンに旬を迎える根菜です。

最高の旬の時期は冬ですが、年間を通して食べることができますし、煮ものをはじめとして、炒め物や揚げ物など、様々アンレシピで美味しくいただくことができます。

ごぼうの栄養成分は、100gあたり生だと65kcal、ゆでた状態だと58kcal、野菜の中では割と炭水化物は多めな法です。

野菜ではありますが、他の野菜たちと比較をすると、ビタミンの栄養はさほど含まれてはおらず、ビタミンCやβカロテンにおいては、含有量はゼロです。

野菜には、すべてにビタミンCが含まれているイメージですが、そうではない野菜もあります。ビタミンCとは、縁遠い根菜ではありますが、他の栄養面では注目をする部分があります。

100gあたり食物繊維は5.7g、カリウムは320mg、マグネシウムは54mg、それから鉄分は0.7mg、葉酸は68mgも含みます。

注目をする豊富な栄養素は、カリウムやマグネシウム、鉄分に葉酸に食物繊維が、とても多いということです。

ごぼうに豊富に含まれる食物繊維

ごぼうという根菜には、豊富な食物繊維が含まれるのが、一般的にもとてもよく知られていることです。水溶性のものだけではなく、不溶性も含むというのが大きなポイントであり、水溶性が2で不溶性が3の含有率です。

数多くの野菜がありますが、その中でも含有量は、どの野菜の中よりもトップクラスで含まれています。水溶性のほうの特徴は、粘性があるのでとてもヌルヌルとしています。

水溶性は保水性が大変高いため、食事で食べることで胃の中に入っても、ゆったりとした動きで移動をします。

水溶性の働きは優秀であり、固い便を柔軟にしてくれますし、腸内に蓄積をしやすい老廃物や毒素を吸収して、排泄をしやすくします。

水溶性は脂肪や糖質が、体内に溜まりやすいのを防ぐなど、肥満防止にも働きかけます。水には溶けないのが不溶性食物繊維であり、水分をしっかりと吸い取って膨らむのが特徴です。

食事で食べれば、お腹の中で便のかさ増しになりますので、その刺激で腸内が活発になって、便通が促進されます。脂溶性はこうした利点を生かして、体内の有害物質を排出してくれます。

ごぼうを食べて期待できる効能

ごぼうを食べることで期待できる効能は、人間の基本的な健康に深く関わります。年齢とともに気になるのが、コレステロールの数値ですが、コレステロールを排出する効果もあります。

水溶性食物繊維である、イヌリンを大量に含むので、イヌリンが働いてくれます。急激な血糖値の上昇を抑えてくれますし、イヌリンはコレステロールと結びつくので、そのまま体外へと一緒に排出をしてくれます。

イヌリンの働きにより、善玉菌も増やすことができて、老廃物も押し出すことができるので、腸内を整った環境にするために役立ちます。

植物の細胞壁を強くする化合物のリグニンも含み、血液中のコレステロールを制御してくれます。リグニンはポリフェノールとしても働くため、善玉菌を増加させて、腸内を良い環境へと導いてくれます。

イヌリンには利尿作用の働きもありますので、体内の不要な水分と老廃物を、順調に排泄しやすくなります。

新陳代謝の衰えているときなどは、特にこうしたイヌリンの成分の働きが、体内に不要なものをため込まない助けにもなってくれます。

腸内も良い環境に整えてくれるごぼう

ごぼうは、腸内を良い環境に整えてくれる素敵な根菜ですから、上手に管理して日々の食事に加えていくことです。

スーパーで買ってきて、すぐにすべて食べきることができればよいですが、1回で食べきれないことはよくあります。生で保存することもできますし、下茹でをしてから保存をすることもできます。

生で冷蔵保存をするときには、下処理してカットするだけなので、とても簡単な方法です。調理に使用するときに気を付けたいのは、電子レンジでの解凍であり、レンジだと特徴的な食感が失われます。

冷凍したものを使うときには解凍はしないで、そのまま調理に使用します。下茹でをしてから、そのあとで冷凍保温をすると、調理の際に味がしみこみやすく、食べた時の食感も良いです。

ゆで時間は軽く短くで構わないので、少し手間ですが冷凍保存をするならば、かるく下茹でをしてから、冷凍庫へと保存をしたほうがおいしくいただくことができます。

解凍すると水が抜けて食感が落ちますし、色も変わります。冷凍をしたストックのごぼうは、凍ったままで調理をします。

最後に

ごぼうには、ビタミン類とはほとんど縁はないものの、食物繊維が豊富に含まれていることに関しては、トップクラスの含有量です。

おなかをすっきりさせる栄養がたくさん含まれることで、便通を良くしたり、デトックスの効果にもなります。

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