女性ホルモンを増やす食べ物:大豆製品

大豆はバランスのとれた食べ物のひとつです。

とくに大豆イソフラボンは女性ホルモンのエストロゲンの働きとよく似たはたらきをもつとされています。

したがって女性ホルモンの働きをほしい場合には、大豆食品を積極的に摂ることがおすすめです。

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大豆を使った食品・料理は優れもの

大豆は脂質、タンパク質、炭水化物のバランスもよく、火を通すことでとてもバランスのとれた食品となります。

特に大豆のたんぱく質は必須アミノ酸のアミノ酸の組成が動物の肉に匹敵するほどです。

脂質はオレイン酸やリノレン酸が多く含まれており、コレステロールを取り除く効果が期待できます。

このように優れた食品としての機能をもつ大豆は、もちろん豆そのものとして、様々な料理に用いることももちろんできます。

そしてさまざまな形に加工されて日本人の食生活を豊かにしてくれています。

例えば、大豆の若い豆は夏を中心に枝豆として食べられます。
栄養的にも優れています。

ゆでたものは色が鮮やかで、つけあわせてとして料理の彩りもよくなります。

こうした枝豆で食べる大豆は、それ専用の品種があり、成熟した豆とはべつに作られることが多いです。

また成熟した豆は各種の豆料理、例えば煮豆、揚げた豆、いり豆、豆菓子などに用いられます。

その豊かな風味は調理することでより引き立ちます。

したがって調理や味付けなどで多様なものが生まれます。

さらに大豆を加工すると様々な大豆食品が出来上がります。

これからそれらについて、特徴をひとつひとつ紹介しながら、それぞれの特徴について示します。

それぞれ目的に応じて使い分けするといいでしょう。

さまざまにすがたを変える大豆食品

大豆からできる食品は多様です。

まずその代表は豆腐です。

水に浸した大豆を砕いた上で火を通します。
こしてからにがりとよばれる物質を加えると固まって豆腐ができます。
通常は型に入れてかためて水けを少しとって製品にします。
豆腐にもこし方やつくり方などの違いにより、木綿豆腐や絹ごし豆腐などがあります。

豆腐はさらに加工されてべつの食品となります。

豆腐を凍らせて乾燥させたものを高野豆腐といいます。
乾物としてたいへん長持ちするようにできます。
タンパク質や脂質が主となります。

豆腐を揚げたものには厚揚げ(生揚げ)や油揚げがあり、こうしたものを使っていなりずしなどの料理が作られます。
もとの大豆から何工程も経て、こうした食品が得られることになります。
厚揚げは煮物などによく使われます。

そして、この豆腐ににがりを加えていないものが豆乳です。
最近飲料として市販品も増えて、盛んに飲まれるようになってきました。

豆乳は牛乳と違って動物性の脂質を含みませんし、女性ホルモン様の物質の大豆イソフラボンとともに摂ることもできるので、その点が特徴といえます。

飲みやすくした調製豆乳は、加工法を工夫したり、香料などを加えたりして豆特有の風味を抑え、牛乳とほとんど飲み心地が変わらないものもあります。

それから大豆を粉にした食べ物を紹介します。
それがきな粉です。
おはぎ、くずもち、わらびもちなどにつけてあじわうことがあります。
大豆を煎って香ばしい風味をつけてあります。
栄養分は大豆とほぼ変わりありません。
青大豆を粉にすると淡い緑色のきな粉はうぐいすもちに使われます。

まだまだある大豆の有用な加工食品

その他にも有用な大豆食品があります。

おからは別名うのはなともいいます。
豆腐を加工する際のこした残りです。
主に多糖類と繊維質など固形分の半分以上を占めます。
これらは水に溶けません。
大豆の女性ホルモン様の働きとともに、この食物繊維として機能は有用といえます。
いり煮にするなどして食べられています。

また豆乳を煮ていくとその表面にたんぱく質が被膜を作ります。
これがゆばです。
和食料理に使われます。
おもにたんぱく質からなる食べ物です。

それから煮た豆は納豆菌とともに37℃ほどで置くと発酵して納豆になります。
納豆はもとの大豆と比べて納豆菌の働きにより、ビタミンBなどが増えています。
また製法が違いますが寺納豆などもあります。

さて同じく大豆の発酵食品には調味料としてのしょうゆがあります。
こうじの働きでおもに大豆と塩から作られます。

同様に煮た大豆からみそがつくられます。
こちらもこうじの働きによります。

これらのしょうゆやみそは和食の独特の風味になくてはならないものです。

このように大豆はさまざまな加工や製法により、特色のある食品になります。
それだけなじみの多い食品ばかりです。
豆類の中でも大豆はそれだけ重要といえます。

大豆は脂質とたんぱく質が豊富で炭水化物はわりと豆類の中では少な目なほうです。
それだけに栄養を身に付けたい、前述の女性ホルモン様のはたらきを取り入れたいなどの用途にはもってこいの食品といえます。

そして食品用の大豆は国産で生産させたものも流通しています。
したがって産地や品種により、お気に入りの大豆を入手することも可能です。

大豆食品をうまく利用して美容や健康に生かしたいものです。

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