【ひじき】には食物繊維が豊富に含まれている!

ひじきには、食物繊維が豊富に含まれているので、ダイエットをするときにも、便秘解消にも大変役立ちます。

減量時には便秘になりやすい人でも、食物繊維が多い海藻をメニューに加えれば、その心配はなくなりますし、お腹はすっきりとします。

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国産も輸入もあるひじき

褐藻類ホンダワラ科ホンダワラ属に属する、海藻の一種がひじきです。国内で食べるために市場に出回っているものは、韓国や中国より輸入しているものが、90%ほどの割合を占めています。

日本国産の場合は、100%が天然産であり安心して食べることができます。逆を言うと国産は、ほんの2割程度であり、輸入物は転園ではなくほとんどが養殖です。

国内産は2割程度で、中国産が3割、残りの最も多い5割は韓国からの輸入品です。3月から5月の時期に、海女や漁師により刈り取りで収穫をされます。

時期は、大潮の干潮時であり、11月から2月の寒中に、地域によっては幼芽を収穫することもあります。最初に発見されたのは縄文時代のことであり、発見は貝塚です。

国内においても、古い物語にも登場をするので、古くから日本でも親しみの合った海藻です。

日本の中では、長崎・三重・千葉が、国産の収穫では有名であり、国内での収穫としてはこの3県が、60%以上を占めています。

岩場に生息をしており、10月くらいには芽が生えはじめ、12月から4月くらいが収穫の時期です。

豊富な食物繊維を含むひじき

ひじきに特に豊富に含まれているのは食物繊維であり、100gの中には43.3gも含まれています。食事で食べるときの1食分、およそ5gの中であれば、2.2gもの数字で含まれますので、たっぷりと摂取ができます。

ひじきに多く含まれるのは水溶性のほうであり、果物や海藻類にはとても豊富に含まれます。特徴としては、ヌルヌルとしていることです。水溶性であるために、水に溶けることができる性質があります。

水溶性であることから、水分を保持する力にも恵まれているので、水に溶け込むことで状態は、ゲルのように変わります。ドロドロとした粘性があることが、お腹の中に入ってからも、ダイエット効果としても役立つことになります。

水溶性の食物繊維なので、食事で食べたたんぱく質の糖質に対して、消化と吸収をとても穏やかなものにしてくれます。

血糖値は急激に上がることがなくなりますし、いらない脂質を絡めとって排泄させることにも役立ちます。水溶性食物繊維は、お腹の中の善玉菌を増やす働きもあり、腸内を整えることにもなります。

ひじきは健康にも役立つ海藻

ひじきは、健康にも役立つ海藻であり、カルシウムや鉄の栄養も豊富です。血液にはヘモグロビンが存在をしており、その合成のために必要な、鉄分のミネラルも豊富に含みます。

様々な血管へと酸素を運ぶのが、ヘモグロビンの大切な働きですが、鉄分不足は酸素の運搬をスムーズではなくしてしまいます。

鉄分の足りない状態は、酸素が体内へと十分にいきわたらなくなるので、めまいを起こしたり、息切れをすることがあります。ヒジキ100gの中には、55mgもの鉄の栄養が含まれています。

ビタミンC豊富な野菜と一緒に食べることで、体内での鉄の成分の吸収は高まります。

カルシウムもたっぷりと含まれており、100gの中に1400mgもの量が含有しています。丈夫な歯と骨のために、カルシウムはとても重要な役割をしています。人間お体の中には、骨の中にほとんどのカルシウムがあります。

でもカルシウムは、細胞や血液にも存在をしていて、正常な機能を維持するために必要です。たっぷりのカルシウムは、海藻類から食べることができるので、カルシウムチャージにも重宝をします。

栄養満点なひじきの働き

栄養満点な階層のひじきは、食べると長生きをするといわれるように、愛される健康的な海藻です。ヨウ素を豊富に含んでおり、動脈硬化や高血圧を予防するためにも役立ちます。

ヨウ素は、体内において基礎代謝をアップさせるので、それにより毛髪にもツヤが出てきますし、爪も丈夫になります。

ネイルが好きな女性は、爪も弱くなりやすいですが、丈夫な爪対策としても、ひじきはヨウ素の働きで役立ちます。

タンニンの栄養も含む海藻であり、食事での脂肪を体内につきにくくしたり、さらには調整脂肪を減らす仕事もしてくれます。食べるときに噛み応えもあるので、よく噛んで満腹感を感じやすいです。

海藻ですからローカロリーであり、ダイエットを意識するときにも良い食材です。鉄分の栄養も多い海藻であり、ミネラルの鉄分を摂取ができるので、冷え性や貧血の予防にもなります。

鉄分は、体内に吸収しにくいので、ビタミンやたんぱく質と一緒に食べるようにします。鉄分を意識して食べるときには、豆腐や魚に肉、野菜などを一緒に献立に入れて食べるとよいです。

最後に

ひじきは、黒くて目立たない存在ですが、ふたを開いてみると栄養価には恵まれています。

食物繊維が多くて、鉄分のミネラルやカルシウムも豊富ですから、血液や腸内に骨など、あらゆる人間の健康のために必要な成分を含みます。

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