質の良い睡眠をサポートする飲み物は【豆乳】!

豆乳は、大豆を原料として作られていますので、様々な健康効果がある事は知られています。

特に女性にとっては嬉しい効果の多い豆乳ですが、この飲み物には睡眠の質を高める効果があることも分かっていますので、ここでは豆乳がもたらす効果について詳しく見ていくことにしましょう。

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豆乳が持つ健康効果とは

豆乳と言えば、特に女性が好んでよく飲む飲み物ですが、そんな豆乳には様々な健康効果が秘められています。

豆乳は、大豆を原料としていますので、昔から栄養が豊富なことは知られていますが、具体的な効果としては、まず女性には嬉しい肌や髪の毛に艶やハリをもたらして、美しい状態に改善してくれる効果があります。

これは、大豆に含まれるたんぱく質による効果で、肌や髪の毛などの主成分はたんぱく質になりますので、摂取することで美しくしてくれる効果が期待できます。

また、大豆にはイソフラボンと呼ばれる成分が含まれているのですが、このイソフラボンは女性ホルモンと似た働きを持つことが分かっていますので、女性らしいスタイルや肌質、髪質を手に入れる事にも繋がっていきます。

また、豆乳にはサポニンと呼ばれる成分が含まれているのですが、これには脂肪燃焼効果がある事が実験の結果により分かっています。実験では、肥満度を表すBMIが25~30の人を対象に、摂取させていきます。

すると、コレストロールは81%減少して、中性脂肪も88%減少させることに成功しました。

このように、豆乳は女性にとって嬉しい美肌やダイエットの効果を持つ飲み物として、多くの方から支持されていますが、豆乳には睡眠をサポートする効果がある事も分かってきました。

寝る前に飲むことで得られる嬉しい効果

夜寝る前に食事を摂ってしまうと、消化がされずに脂肪として蓄えられてしまいますので、避けている方は多いかと思いますが、豆乳でも同様ではと感じるかもしれませんが、豆乳は飲み物ですのでそのような心配はありません。

それどころか、寝る前に飲むことで、様々な嬉しい効果が得られることが分かっています。

例えば、睡眠中には髪の毛や肌などを生成する大切な時間帯ですので、その直前に飲むことで、それらの部分を作る為に必要なタンパク質が摂取できますので、より効率よく髪の毛や肌の生成ができるようになります。

また人間には2種類の脂肪が存在しているのですが、1つは白色脂肪と呼ばれる体に蓄えられる脂肪で、もう1つが褐色脂肪と呼ばれる体温維持をしてエネルギーを減少させる脂肪です。

ですので、太る原因となるのは白色脂肪ですが、豆乳を飲むことで褐色脂肪を増やしてくれますので、体の脂肪を効率よく燃やしてくれるようになります。

このように、寝る前に豆乳を飲むことで得られる効果は、美肌やダイエット効果などの女性にとっては嬉しいものばかりとなっています。

睡眠の質を高めてくれる成分も含まれている

豆乳を寝る前に飲むことで、女性にとっては嬉しい美肌やダイエット効果がある事は分かりましたが、実は嬉しい効果はそれだけではありません。

寝る前に飲むことで、睡眠の質を高めてくれる効果も期待できるのです。

そもそも質の良い睡眠を促すためには、メラトニンと呼ばれる睡眠ホルモンの働きが重要となっているのですが、このメラトニンの分泌を高める為には、豆乳に含まれるトリプトファンが非常に効果的となっています。

トリプトファンを摂取する事で、体内ではセロトニンと呼ばれる成分が生成されます。そしてこのセロトニンこそ、睡眠ホルモンと呼ばれるメラトニンの減量となる成分なのです。

ですので、寝る前にトリプトファンの含まれる飲料水を摂取する事で、体内ではトリプトファンがセロトニンに変換されて、さらにはセロトニンがメラトニンに変換されていきます。

そうなると、睡眠中の質を高めてくれますので、夜なかなか寝付けない方や、夜中に目が覚めてしまうという方も、しっかりとした睡眠を取ることができるようになりますので、睡眠の質が悪いとお悩みの方には嬉しい効果をもたらしてくれます。

正しい摂取量と時間を守ろう

寝る前に飲むことで、美容や健康、さらには睡眠にも良い効果をもたらしてくれる豆乳ですが、ただ闇雲に寝る前に飲めばよいという訳ではなく、正しい量と正しい時間を守らなければ逆効果になってしまう事もあります。

まず、大豆イソフラボンの1日の摂取量は、男性で75mg、女性では閉経前は64mgで、閉経後には男性と同様の74mgが必要とされています。

それを踏まえると、1日に摂取するべき豆乳の量は1日200mlとなっています。ですので、寝る前に飲む量も200ml、およそコップ1杯程度で大丈夫です。

それ以上の量を飲んでしまうと、かえって太ってしまうなどの逆効果をもたらす恐れがありますので、適切な量を守るようにしてください。

また、寝る直前に飲んでしまうと栄養成分をしっかりと体に吸収されませんので、飲む時間としては寝る30分から1時間程度前には飲むようにした方が良いでしょう。

この時間帯に飲むことで、体内での栄養成分の吸収が効率よく行われますので、先ほどお伝えをした様々な健康効果が得られるようになります。

最後に

寝る前に豆乳を飲むことで、豆乳の持つ様々な栄養素が効率よく吸収されるようになりますので、肌や髪の毛の艶やハリが良くなったり、睡眠中の脂肪燃焼効果を高める事にもつながります。

さらには、睡眠時の質を高める事にもつながりますので、正しい量と時間を守って健康的な体作りを目指しましょう。

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