【わかめ】には食物繊維が豊富に含まれている!

日本人にはお馴染みの、定番中の定番食材、わかめ。けれどその万能性は、あまり知られていません。わかめは食物繊維がとっても豊富な食材だとは、ご存知ですか?

それによる便秘の改善だけでなく、コレステロール値を減少させ、美しい肌や髪の生成を助けてくれる食材でもあります。

また、ダイエット、アンチエイジング、生活習慣病予防、ガン予防にも効果がある、まさに魔法の食材です。

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食物繊維には2種類ある!?

お通じにいいとされる食物繊維には、水溶性と、不溶性の2種類があります。その名の通り、水に溶けやすいか、水に溶けないか、の違いです。水に溶けない不溶性食物繊維は、そのままの状態で、大腸までたどり着きます。

食べたものの体積が変わらないため、途中で、胃壁や腸壁を刺激することによって、それぞれの器官の働きを促進してくれる働きがあります。

大腸を刺激する事で便秘の改善を、小腸を刺激することで免疫系の調節を促します。ごぼう、大豆、きのこなど、繊維質の野菜に多く含まれる食物繊維です。

それに対して、水溶性食物繊維は、水分と溶け合い、食べたものを包み込んでくれます。便を軟らかくして、排出しやすくする作用があります。

また、食べたものの消化や吸収が穏やかになり、急激な血糖値の上昇も防いでくれます。

ストレス性の便秘には、絶大な効果があります。加えて、肥満防止の効果も望めます。さらに、コレステロールの作用を弱める働きがあるため、摂取すれば、生活習慣病予防にもつながります。

水溶性は、わかめなどの海藻類に多く含まれる、食物繊維です。

日本人は水溶性食物繊維が足りない?

食物繊維には、2種類あるとご説明しました。この二つのうち、日本人は平均して、水溶性が不足している傾向にあるそうです。水溶性と不溶性の二つのバランスが整わなければ、体に有効とはなりません。

少しでも、不足分を補いたいものです。海藻以外で、水溶性食物繊維を含む食材は、とても限られています。食物繊維が豊富、といったイメージのある、バナナやこんにゃくには、水溶性がほとんど含まれていません。

中でも勘違いされやすいのが、こんにゃくです。 株式会社マンナンライフから発売されている、ゼリーの「蒟蒻畑」には、水溶性も多く含まれていますが、こんにゃくそのものにはほとんど含まれていません。

こんにゃく芋の状態では、確かに多少の水溶性食物繊維が含まれています。しかし、こんにゃくに加工する工程で、そのほとんどが不溶性に変質してしまうためです。

その点、海藻類は「乾燥させても、水溶性食物繊維が失われない」ため、乾物からも問題なく摂取できるのが、優れたポイントでしょう。

また、海藻類は水溶性の含有率が高いため、効果的に摂取するには有用な食材です。

わかめには水溶性、不溶性、両方の食物繊維が豊富

さて、海藻類には、水溶性食物繊維が豊富に含まれているとご説明しました。 中でもわかめは、その宝庫と言われています。

わかめには、乾燥重量の約40%の食物繊維が含まれています。乾燥わかめを5g食べれば、約2gの食物繊維が摂取できる計算です。 また、その量だけでなく、成分の種類も豊富です。

水溶性食物繊維のアルギン酸、不溶性食物繊維のセルロースをはじめとし、様々な成分を有しています。このように、わかめには、水溶性だけでなく、不溶性の食物繊維も含まれています。

さらに、ビタミンも豊富です。その量は、野菜や果物に劣りません。

腸内で吸収されるとビタミンAに変化する成分、カロチンが、乾燥わかめにはホウレン草の約1.1倍、板わかめに至っては、カロチンが豊富と言われる野菜パセリの、約1.2倍の量を含んでいます。

ビタミンB、ビタミンCも豊富です。ビタミンCは、生わかめにも、乾燥わかめにも、100g当たり15mg含まれています。栄養素は、バランス良く摂取して初めて、本来の効果を発揮するものです。

これらの栄養素を一度に摂取できるわかめは、まさに、健康に欠かせない万能食材と言えるでしょう。

わかめに含まれる成分と、その様々な効果

わかめの凄さは、まだ止まりません。わかめに含まれる成分の一例と、働きをご紹介します。アルギン酸は、不要な塩分やコレステロール、有害物資などを、体外に排出してくれる働きのある成分です。

高血圧の予防に、効果があります。セルロースは不溶性のため、腸内で水分を吸収しながら膨らみ、大腸を刺激してくれる働きがあります。

便秘の改善に効果的な上、満腹感を得やすくする成分でもありますので、ダイエットには有用です。ヨードは、脂質・糖質の代謝の促進し、脂肪燃焼を促す効果があります。

体を、ダイエットしやすい体質に変化させることが、可能な成分です。タンパク質の合成にも関わるため、肌や髪を美しく維持する働きもあります。

血中コレステロール値の減少、動脈硬化の予防、アンチエイジング、美肌に効果があるとされています。ただしこれらは、過剰に摂取するべきではありません。

セルロースを過剰に摂取すると、過剰に大腸を刺激し、下痢の原因となります。また、ヨードを過剰に摂取すると、過剰に甲状腺ホルモンが作られ、甲状腺の病へのリスクが高まります。

これらの成分を含むわかめは、一度に大量摂取するのではなく、毎日適量を摂取し続けることが大切です。

最後に

わかめには、実に様々な効能があります。女性にも、男性にも、お子さんにも、ご老体にも、有効な働きを有しています。

その上、全国どこでも手軽に手入でき、様々なアレンジで食べられる食材です。

さっそく今日から、食卓に取り入れてみてはいかがでしょうか。

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