女性に嬉しいスーパーフード!「クコの実」の食べ方【生でそのまま食べる】

クコの実は、中華料理や薬膳料理に良く用いられており、不老長寿の生薬として親しまれています。

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スーパーフード、クコの実の栄養価について

クコの実には、100種類以上のビタミン、ミネラルが含まれており、抗酸化作用が豊富でコラーゲンの生成促進もしてくれるスーパーフードで、ヨガをする人やナチュラリストだけでなく、モデルやセレブ、一般でも食事に取り入れられ始めています。

ゴジベリーとも呼ばれており、カロテノイド、アミノ酸、ビタミン、リノレン酸、鉄分、カルシウム、食物繊維、ポリフェノールと、アンチエイジング対策にぴったりの栄養価の高さが特徴です。ビタミンCは、オレンジの500倍、シミの元になるメラニン色素を生成する、酵素チロキシナーゼを抑制してくれる働きがあります。

エキスにも、しみ、たるみ、美白効果があり、化粧品にも取り入れられています。ルチン、ヘスペリジンというビタミンPと呼ばれる成分が含まれていて、血流改善、抗アレルギー、毛細血管の強化、コレステロールの改善と、血行を良くしてくれる働きがあるので、冷え性、肩こり、むくみに悩む人にもおすすめです。

脂肪や糖質を効率よくエネルギーに変換してくれる、ビタミンB2もたっぷりと含まれており、脂肪燃焼効果が期待できるので、ダイエットにも最適ですし、肝機能や糖尿病の予防にも優れた効果を発揮してくれます。女性ホルモンにも良い働きをしてくれますので、月経前のブルーな症状を軽減してくれたり、更年期障害の予防や緩和にも役立ってくれます。

ベリー系の特徴であることから、目の疲れを緩和してくれたり、網膜を保護してくれたりという機能もあるスーパーフードなのです。

クコの実の食べ方、生でそれとも乾燥させて?

クコの実は、そのまま食べて美味しいものではなく、苦みや臭みが気になる人が多いはずです。杏仁豆腐に乗せられているものや、販売されているものは生ではなく、乾燥させたものになります。味のアクセントに使うことが多く、おかゆやスープに2,3粒入れれば充分な量です。

クコは、葉、実、根の皮と、それぞれ食べることができます。葉を利用するなら、4月から6月に取れたものを使います。乾燥させてお茶にして飲むと、高血圧や低血圧を正常化してくれる働きがあります。若葉を生のまま食べると、滋養強壮の効果があります。

実を食べる場合には、1日10粒から20粒位が適量と言われています。生の酸味や苦みが気になる場合には、グラノーラやヨーグルトに入れたり、ゼリーに入れたりして食べると、食べやすくなります。中華料理では、炒め物によく使われていますので、自宅でも試してみると気軽に食べられます。

クコは、ナス科クコ属ですので、生で食べると薄いトマトやナスのような味のように感じることもあります。実をつけるのは、9月から10月で、水辺に雑草として生えていることも多いのが特徴です。生のままホワイトリカーに漬けておくと、クコ酒ができます。

日陰で干したり、和紙に包んで冷蔵庫に入れておくだけで、水分が飛んで乾燥クコが出来上がります。ご飯に入れて炊くだけで薬膳ご飯になりますし、ドライフルーツのようにして食べれば満腹感も大きく、栄養のあるおやつになってくれます。

ジャムを作る容量でシロップ漬けにしておけば、ホットケーキに混ぜたり、パンにつけて食べたりできます。トッピングやアクセントに使うなら、はちみつとレモン汁に漬けて、シロップ漬けしておけば、お湯で割ったりすれば栄養ドリンクになります。

スーパーフード、クコの実の副作用やカロリーは?

眼に良いと言われ、抗酸化作用、抗血糖、抗コレステロール、抗腫瘍作用を持つスーパーフードのクコの実は、生活や食事にどんどん取り入れたくなりますが、気になるのは副作用やカロリーです。クコの実は100グラム当たり、360キロカロリー、たんぱく質13グラム、脂質3グラム、炭水化物71グラム、ナトリウム215グラム、水分8グラムと低カロリーなのが特徴です。

炭水化物が多いのが目立ちますが、100グラム食べようとすると1000粒くらいになりますので、1粒は0.1グラム程度、1日20粒くらいなら問題ありませんし、食べやすい量です。

干しクコの実は、100グラム当たり、350キロカロリー程度になります。たんぱく質14グラム、脂質0.4グラム、炭水化物77グラム、炭水化物77グラム、食物繊維13グラムとなります。乾燥させた方が、脂質と塩分が減り、食物繊維も増えることになり理想的です。

10粒程度なら、5キロカロリーです。ヘルシーで低カロリーなので、生活習慣病の予防やアンチエイジング対策に、積極的に取り入れたい食材です。

胃の負担を軽減させ、感染症を予防してくれるなどの効果も期待できます。乾燥クコの実の場合には、ビタミンCの含有量が低下してしまいますので、注意が必要です。食べ過ぎなければ副作用の心配もないと言われていますが、女性ホルモンに働きかける作用があるので、妊娠中、授乳中の女性、血圧をあげる効果が高いので低血圧の人には、摂取しないようにすることが大切です。

吐き気や嘔吐の症状が出たら、食べるのを控えることです。胃腸が弱い方や、下痢気味の方も控えたほうがよい食材といえます。

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