【きくらげ】には食物繊維が豊富に含まれている!

きくらげにはじつは、健康や美容にとってとてもいいとされる、豊富な栄養素がふくまれていることがしられています。

保存がしやすく、料理にも簡単に利用することができるので、食材としてとてもおすすめといえます。

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幅広い料理に使えるきくらげ

きくらげはきのこの一種で、漢字で「木耳」と書きます。たしかによく見ると、人の耳のようにも見えます。

クラゲを連想して、よく海藻類だと思っている人もいますが、れっきとしたきのこで、高山帯のブナ林によく生えています。中華風の炒め物と相性がよく、歯切れのいいコリコリとした食感が特徴です。

通常乾燥しているものを使うのが一般的で、旬は6月~9月だといわれています。生のものもスーパーなどで販売されていることがありますが、食べるときには必ず加熱するようにします。

生きくらげは、乾燥きくらげよりも弾力感があり、歯ごたえもよいといわれています。保存期間は1週間程度で、長期保存したいときは冷凍保存しましょう。

きくらげは、中華料理をはじめ揚げ物、炒め物、サラダなど幅広い料理に使うことができます。味もクセがなくさっぱりとしているので、どんな味付けもしやすい食材です。

味が淡泊なことから、あんまり栄養成分がないと思われる傾向がありますが、じつはそんなことはなく、豊富な栄養成分がふくまれていることがしられています。

食物繊維豊富でダイエットにもおすすめ

きくらげは、中国では昔から「不老長寿の妙薬」とよばれ、漢方や薬膳として使われることもあり、人々の間でとても珍重されていました。

きくらげには、ビタミン、ミネラル、カルシウム、カリウム、鉄分、植物繊維などの栄養素が豊富にふくまれています。

特に食物繊維は、ほかのきのこ類に比べても断トツに多くふくまれており、レタスやだいこんの3倍の食物繊維含有量といわれ、健康や美容面にもよい影響を与えるといわれています。

きくらげは、胃の中に入ると水分を吸ってふくらむので、満腹感をえられやすく、ダイエットにも効果的です。

また、きくらげにふくまれている食物繊維のほとんどは、不溶性食物繊維なので、腸の蠕動をうながすはたらきがあり、お通じの改善や便秘の解消も期待できます。

きくらげには脂肪の分解、代謝を助ける、ビタミンB2もふくまれています。

きくらげのカロリーは、100グラムあたり約13キロカロリーと、とても低カロリーなので太りにくく、肥満や生活習慣病が気になっている、という人にもとてもおすすめの食材といえます。

女性にとっても嬉しい成分

鉄分、カリウム、葉酸などを豊富にふくむきくらげは、貧血の予防にもいいといわれています。

とくに女性は、貧血をうったえる人が多いので、貧血改善のために、日頃からきくらげを意欲的に摂取するようにするのは、おすすめといえます。

データでは、6割の女性が貧血だという説もあります。めまいや立ちくらみをしやすい、疲労感、倦怠感などがなかなか抜けない、という人も積極的にきくらげを摂るようにするといいでしょう。

貧血、鉄不足を解消することは体調面だけでなく、美容面にもいい影響があります。

血液中の酸素量がアップすることで、顔色がよくなって表情がイキイキとして明るくみえたり、代謝を整え、ターンオーバーを良好にする、という効果も期待できます。

結果、カサつきがちだった肌が改善したり、肌荒れを防止したりします。また、きくらげ特有のゼラチン質が肌に水分補給をし、肌にぷるぷるとしたうるおいを与えます。

肌のコンディションを整えてくれる成分をふくんだきくらげは、美肌を目指す女性には最適な食材といえるでしょう。

きくらげの戻し方のコツ

乾燥きくらげは、そのほとんどが中国から輸入されたものです。保存期間は約1年と長期間保存できるので、いつでも常備しておくことができます。

天日干しによって、太陽の光を長時間たくさん浴びているので、ビタミンDが豊富です。料理の食材として使うには、まずはじめに水で戻す必要があります。

戻し方は、まず表面についている汚れを、水で洗い流してよく落とします。それから、ボールなどの入れ物に入れ、全体がつかるぐらい水をいれ、約6時間程度水にひたします。

6時間経ったら、完了です。戻すときには、30度前後のぬるま湯で、30分くらいひたせば簡単に戻せます。

ただし、水で戻したほうが、栄養価が逃げにくいといわれているので、そんなに急ぎでないのであれば、水で戻したほうがいいでしょう。

ふつうであれば、戻し汁は捨ててしまうところですが、戻し汁にも栄養素が染み出しているので、そのまま捨ててしまわずに、ほかの料理に利用するのがおすすめです。

戻し方のコツさえ知っておけば、いつでもどこでも手軽に料理に使用することができます。

最後に

きくらげは、以外と知られていない栄養素がたくさんふくまれている、侮れない食材です。

歯ごたえもよく、クセがないので誰でも抵抗なく食べることができます。健康、美容、ダイエットのためにも、日々の食生活にとり入れてみるといいでしょう。

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