肌の老化を防ぐポリフェノールは【ブルーベリー】で摂ろう!

女性は年齢を重ねるにつれて、シワ、しみなどの老化現象に悩む人は急増していきます。

メイクでごまかそうとしても、厚化粧になって、余計に老けて見られてしまう事は多いです。

実は、昨今、肌の老化を防ぐポリフェノールが豊富だと、ブルーベリーが注目されています。

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ポリフェノールの効能

ブルーベリーは、肌の老化を防ぐとされるポリフェノールが、たくさん含まれている果物です。果実100mgに対して、ポリフェノールの含有量が、ブルーベリーは300mg、イチゴが235mg、ぶどうが160mg、リンゴが136mgです。

つまり、あらゆる果物の中でも、ブルーベリーが1番ポリフェノールの含有量が多いといえます。

そもそも、ブルーベリーに含まれるポリフェノールは、アントシアニンとも呼ばれています。このアントシアニンは、シワ、シミなど肌に老化の症状をもたらす、活性酸素の働きを抑える作用があります。

そもそも、活性酸素は人間が命を維持する上で、必要不可欠な存在ですが、エネルギー状態が高くなると、細胞を酸化させてしまいます。

20代など若いうちは活性酸素を撃退できますが、加齢に伴い、撃退する力が弱くなってしまいます。

そこで、ブルーベリーを積極的に摂取することによって、活性酸素の発生や活動を抑えることができます。その結果、肌細胞の酸化を防ぎ、いつまでも美しい肌をキープすることができるというわけです。

保存の正しい方法とは

ブルーベリーは、アンチエイジング効果が高いですが、旬が短いので、冷蔵庫に保管すると品質を長く保つことができないです。いつまでも美味しく食べるためには、冷凍で保管する事が大事です。

やり方は、まずブルーベリーをよく洗ってから、キッチンペーパーなどでしっかりと水気を拭き取ります。そして、市販のフリーザーバッグ、タッパーなどの容器に平らにならして入れて、急速冷凍していきます。

水気が残っている状態で冷凍すると、品質が悪くなるので注意する事が大事です。冷凍保存ができる期間の目安は、およそ3ヶ月から6ヶ月となります。

冷凍状態で保存をしていても、日が経つにつれて風味は落ちていきます。なので、美味しい状態で食べるには、なるべく早めに食べる必要があります。

そして、冷凍したものを解凍する際は、必ず冷蔵庫に移して自然解凍をすることがおすすめです。というのも、電子レンジで解凍すると、大量に水分が出てきて美味しくなくなるからです。

このように、正しい方法で冷凍、解凍を行うことで、美味しく食べることができます。

美味しい食べ方について

ブルーベリーの最も美容効果を得られる食べ方は、皮ごとまるごと食べる方法です。水で軽く洗ってから、そのままの状態で食べていくのです。

そもそも果物は、皮と身の間にたくさんの栄養成分があるといわれているので、皮ごと食べることでポリフェノールをたくさん摂取できます。

また、皮ごと食べる事で、ブルーベリーそのものの酸味、果実感を味わえて美味しく頂けます。また、ブルーベリーだけだと甘さが足りない方におすすめの食べ方が、アイスクリームと食べる方法です。

まず、一掴みのブルーベリーをスプーンで軽く潰していきます。そこに、市販のバニラアイス1個をいれて、混ぜて完成です。

甘みのあるアイスクリームと、程よい酸味のあるブルーベリーの組み合わせがマッチして、おいしく食べられます。

さらに、他にもブルーベリーは、ヨーグルトに混ぜて食べたり、ケーキのトッピングにして食べても美味しいです。さらに、ジャムやソースに加工すれば、トーストに塗って味わう事も可能です。

自分なりに色々工夫することで、美味しく摂取することができます。

食べすぎは注意が必要

ブルーベリーは、きれいになる効果が高いと聞くと、ついつい過剰な量を摂取してしまいがちです。しかし、たくさん食べれば食べるほどに、美容効果が高いということではないです。

実は、ブルーベリーを大量摂取してしまうと、腹痛や下痢などの症状を引き起こす恐れがあります。これは、ブルーベリーに食物繊維が豊富に含まれている事が要因です。

便秘で悩んでいる女性には嬉しいことですが、普段からお腹が弱い方は注意すべきです。また、過剰に摂取すると、黒い便が出るケースもあります。

黒い便の正体は、ブルーベリーに含まれるアントシアニンです。たくさん摂りすぎてしまって、不要な量が便となって出てきたということです。

このアントシアンは、体内で副作用を起こすことはないので、全く健康に問題はないです。

このように過剰に摂取すると、体に不調をきたす事が起こります。なので、食後にデザートとして少しつまむくらいの量を、摂取する事が大事です。

もしも食べ切れない量のブルーベリーがあれば、たくさん食べずに冷凍して少しずつ食べるといいです。

最後に

ブルーベリーは、女性のアンチエイジングに高い効果を発揮する食材です。

昨今では、コンビニやスーパー等でリーズナブルな価格で購入できるので、シワ、シミなどが気になる女性は、積極的に取り入れてみるといいです。

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