超美味!納豆に「ごま油」をちょい足し!

いつものタレで食べてもおいしい納豆ですが、ちょい足しをして、違った美味しさを楽しめるのも納豆の魅力の一つです。いろんな食べ方がありますが、中でもごま油はおすすめです。

味だけでなく、香ばしい香りで風味も豊かになります。

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栄養素が優れている納豆

納豆は、大豆食品の中でも大豆の持つ栄養分をしっかり引き出している、優れた発酵食品だといわれています。

大豆製品には、豆腐や豆乳等もありますが、作られる行程で食物繊維が少なくなってしまうこともあるのですが、納豆の場合、大豆をそのまま使っています。

人間の身体に必要とされるたんぱく質や脂質、炭水化物、ミネラルやビタミン、食物繊維等も含まれています。

また、血液をサラサラにして血栓を作りにくくする手助けをする、ナットウキナーゼや新陳代謝や老化防止を助けるといわれるポリアミン、デトックス効果のある納豆レシチン、女性ホルモンのバランスを保つ手助けをする、イソフラボン等も含まれているので、積極的に取り入れたい食品です。

食べ過ぎはよくありませんが、一日一パック位、だいたい40gを目安にとることができればいいとされています。

ナットウキナーゼは、加熱に弱く70℃以上の熱でなくなってしまうので、できるだけ加熱せずに食べた方が、栄養分を損なわずにすみます。冷凍することもできるので、まとめ買いをして冷凍保存することも可能です。

解凍するときは、自然解凍がいいとされています。

毎日続けて食べるには

納豆は、栄養効果が高く毎日食べた方がいいのですが、美味しくても毎日だと飽きてしまう事もあります。その為、様々なものをちょい足しして、アレンジするのも更においしく食べることができます。

一つは、同じ発酵食品同士を組合せです。キムチや豆板醤、チーズ、豆腐等は相性がいいとされています。もう一つは、オイルです。

納豆には、食物繊維や納豆菌といった、整腸作用に効果のある成分が含まれており、油と組み合わせることで便秘解消に効果があったり、油にとけやすい脂溶性のビタミンが含まれているので、ビタミンの吸収も手助けしてくれます。

特に、骨粗鬆症予防に効果のある、ビタミンKの摂取が期待できます。またオイルには、納豆独特の臭いを抑える効果もあるので、においが苦手な人でもオイルを加えると食べられる人もいるようです。

オイルには、オリーブオイルやラー油、亜麻仁油、ごま油といった様々な種類がありますが、特にはじめての人におすすめなのはごま油です。

くせも強くなく、香りがあるので、1、2滴ちょい足しするだけでもいつもと違った風味を感じる事ができます。

ごま油でアレンジをきかせて

ごま油には、セサミノールやセサモリンという抗酸化物質や、ビタミンEが含まれているので、デトックス効果も期待できます。

いつものタレに、ごま油をちょい足しするだけでもおいしいのですが、いつものタレを使わずにごま油をスプーン一杯ほど加え、塩で味付けして食べるのもおすすめです。

小口ネギや青じそ等を加えると、一段とさっぱりした納豆を味わうことができます。

塩味で物足りないのでは?と思いがちですが、ごま油がコクと風味を加えてくれるので、ご飯のおかずとしてだけではなく、つまみとしても味わうことができます。

ごま油と合わせると、納豆のにおいが軽減されるので、納豆が苦手な人にもおすすめです。納豆は細かく刻んで豆腐の上にのせてもいいですし、もちろんそのままのせてもおいしくいただけます。

素麺やうどんを食べるときに、納豆をのせてネギや青じそ、ミョウガや海苔等の薬味を加え、めんつゆにごま油をちょい足しすれば、ごま油の香りで暑い夏の食欲がないときでも、おいしく食べることができます。

ご飯に乗せる場合には、生卵やしらす干し、おくら等を加えるとより一層おいしく食べることができます。

賞味期限ギリギリが栄養価が高いといわれています

栄養価の高い納豆は、発酵が進めば進むほど栄養価が高まるといわれています。購入してからも、発酵は進んでいるので賞味期限ギリギリが美味しく食べられて、一番栄養価の高い状態になっているとされています。

発酵が進んでいる状態が苦手であれば、ごま油をちょい足しすれば、マイルドに味わうことができます。

納豆は、何時に食べても栄養効果は変わりませんが、腸の消化吸収が活発になる時間と、副交感神経が優位になる22時から夜中の2時の睡眠中が、腸のゴールデンタイムといわれているので、より効果を高めるためには、腸のゴールデンタイムにあわせて、夜に食べた方がいいとされています。

納豆とごま油の組合せは、ご飯やうどん、素麺だけでなく、パスタやトーストに合わせる人もいます。

ごま油のリノール酸と、納豆の食物繊維は、腸内の善玉菌を増やし、腸のぜんどう運動を促し便秘解消にも効果を発揮するので、いろんな食材と組み合わせてアレンジしながら摂取していく事が大切です。

便秘は肌荒れの原因にもなるので、特に女性には強い味方になってくれる組合せの一つになっています。

最後に

納豆とごま油はおいしく食べられるだけでなく、栄養面でも身体によく、相乗効果を発揮するので合わせて採りたい組合せです。

身近で美味しくて、身体にいい組合せはそう多くはないので、身体には積極的に取り入れてあげたいものです。

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