質の良い睡眠をサポートする食べ物は【レタス】!

質の良い睡眠を助けてくれる食べ物として、サラダでもおなじみのレタスがあります。

水分がほとんどの野菜ではありますが、栄養のバランス的には整っており、カロリーも低いので、ダイエットの時にも気にせず食べることができます。

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レタスの持つ栄養と働き

シャキシャキの食感が、良い歯ごたえで美味しいレタスは、栄養面では食物繊維が盛りだくさんな印象が強い野菜です。実際には食物繊維はとても少なくて、水分がその95%を占めています。

ほかの野菜と比べみると、含まれる栄養成分は少ない野菜ですが、総合的に刃良いバランスで栄養が含まれています。ささやかな栄養化ではありますが、サポニンも含まれています。

ポリフェノールの一つでもあるサポニンは、植物の茎や葉の部分、根っこなどに含有していて、野菜特有の苦みなどです。

サポニンを含みますので、抗酸化作用が食べることで働いて、コレステロールを取り除いてくれます。

過酸化脂質ができすぎるのを防ぐので、血栓を予防するためにもなるので、野菜の芯の部分は食べたほうがサポニンの栄養を摂取できます。

ミネラルであるカリウムも含む野菜であり、細胞の中と外の浸透圧を、良い状態に整えてくれます。塩分であるナトリウムも、排泄させてくれるのも、野菜のカリウムの働きです。

量は少ないものの、ビタミンB群の栄養や、βカロテンも含みます。

睡眠を助けてくれる野菜

質の良い睡眠をサポートする食べ物としても、レタスは役立つ種類です。人間の健康は食生活と睡眠が良いバランスであること、眠ることは健康な生命維持に必要なことです。

サラダなどでおなじみのシャキシャキ野菜が、なぜ良い眠りに助けとなるかですが、ラクッコピコリンによる睡眠誘導作用が働くためです。

メラトニンは眠りを誘導するホルモンの一つであり、分泌は脳下垂体からです。脳下垂体よりでてきたメラトニンは、睡眠中枢へと働きかけることになります。

全身へと眠りのシグナルが伝わりますので、緊張をしていた筋肉は弛緩して、緩やかな鼓動となり、心地の良い眠気を感じます。

正常な人間のリズムとしては、夜の20時くらいにメラトニンは出てきます。でも分泌が順調ではないと、なかなか眠りに入れなくなります。

ストレスなどはまさに、メラトニン分泌を妨げてしまい、睡眠障害にもなります。ラクッコピコリンはレタスに含まれていて、メラトニンと同じような作用をしてくれます。

だからレタスを食べることで、良い眠りをサポートするということです。

ダイエットにも向いている野菜

大量ではないものの、レタスには食物繊維が含まれるので、ダイエットにも良い野菜です。食物繊維を摂取することで、便通を解消することができますし、不要な老廃物も一緒に排出をさせることができます。

便通が良い状態になれば、お腹の中には不要物がいつもたまらない状態であり、肌荒れも自然に治まりやすくなりますし、肌荒れの予防にもなります。

便秘は誰もが経験をしやすいものの、慢性的なものは健康にも肌にもよくはないです。そんな便秘を解消させるのは食物繊維であり、レタスはほかにも栄養を備え持っています。

緑黄色野菜並みのハイレベルで栄養は持たないですが、βカロテンにビタミンE、美肌のキングでもあるビタミンCも含みますので、粘膜や皮膚を健康にたもちます。

これらのナイスなバランスの栄養によって、血色も良くなりますし、お肌への美容作用も高いものがあります。

歯ごたえがあるのも特徴の野菜ですから、シャキシャキのサラダで食べれば、満足感が高まり、食べ過ぎの予防にもなります。

食べ過ぎないことも肥満予防になり、ダイエットにも役立ちます。

良い睡眠のためにも大切なこと

質の高い良い睡眠を得るためには、食事や清潔習慣など、大切なことはたくさんあります。良い眠りのためにレタスは活躍をしますし、食べ物の力は大きなプラスの影響力を与えてくれます。

寝つきをよくするためにも、カルシウムは味方になります。骨を丈夫にするカルシウムですが、不足状態は神経過敏となるので、夜の眠りに入りにくくなります。

ヒジキなどの海藻類や小魚には、カルシウムが豊富なので、食事に取り入れると良いです。不眠症にも良いとされるのはパントテン酸であり、疲労回復やストレスにも強くなります。

シイタケやレバーには、パントテン酸が豊富です。睡眠を誘う食べ物の成分として、メラトニンやトリプトファンは欠かせないです。

メラトニンは睡眠のホルモンであり、豊富なのはスイートコーンやオーツ麦、カイワレ大根などです。セロトニンを作るのは、トリプルファンのアミノ酸です。

大豆やバナナ、はちみつに牛乳にも豊富に含まれます。疲労回復をして眠りに誘うのは硫化アリルであり、長ネギやニラに玉ねぎにも多く含まれています。

最後に

人間の健やかな日々には睡眠が必要であり、良い眠りを助けるためにも、野菜のレタスが助けとなります。

たっぷりと食べるなら、油で炒めても良いですし、野菜炒めにするとβカロテンも溶けやすく、吸収が良くなります。

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