肌にいいビタミンCは【ゴーヤ】で摂ろう!

沖縄料理の代表でもある、ゴーヤチャンプルーで知られるゴーヤですが、普段はあまり食べないという人が多いかもしれません。

体には良さそうだけど、あまり詳しく知らない、少し興味があるという人に、魅力を紹介します。

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栄養価がとても高いゴーヤの魅力

別名では苦瓜とも呼ばれるゴーヤですが、食材として常備している家庭はそこまで多くないかもしれません。しかし普段から食べ続けることによって、健康や美容に大いに役立ちます。

摂取することで血糖値を安定化させたり、コレステロールを抑制させる作用があるため、現代人に多い生活習慣病の予防や改善、特に糖尿病の予防に効果が高いと言われています。

食物繊維も多く含まれてているため、便秘やむくみの解消、痩せやすい体質へと導くことができるため、ダイエット中には最適の食材であると言えるでしょう。

また自律神経を安定させたり、胃の粘膜を保護する役割もあるため、気持ちが不安定な人やめまい、立ちくらみが多い人、さらに夏バテ気味の人にもおすすめできる食材です。

そしてビタミンも多く含まれており、その中でも特にビタミンCは、他の野菜やフルーツと比較しても含有量がかなり多く、肌にいいことがたくさん期待できそうです。

現代人に不足している栄養が、ゴーヤでしっかり補えるため、日常的に食べると将来の自分のためになることでしょう。

たっぷり含まれたビタミンC

ゴーヤの効果や効能は様々ですが、その中でも女性に嬉しい肌にいい効果が期待できるという点で人気です。なんとビタミンCが、胡瓜やトマトの5倍以上含まれていると言われており、美容食材として注目を集めています。

ビタミンCには、メラニン色素生成抑制作用があるため、体の内側からシミを予防したり紫外線に強い肌作りをすることができます。

それ以外にも、ゴーヤに含まれるビタミンCには、血液循環を良くしたり代謝を促すといった効果がはたらくため、むくみやくすみの解消、またシワ予防にもなります。

日頃から、ニキビや吹き出物などで悩んでいる肌荒れがひどい人でも、ゴーヤを摂取することで、コラーゲンが育成されて肌に潤いが与えられ、お肌の調子が整っていくことが期待できそうです。

肌にいいことがたくさんあるため、普段よくゴーヤを食べている沖縄県民の女性には、美人が多いと言われています。

たっぷりのビタミンCを摂取することで、美容としてはもちろんですが、血液循環をよくすることで、身体の健康にもつながり、若返り効果など体に良いことがたくさんあります。

過剰摂取には注意しよう

体にとても良いゴーヤですが、食べ過ぎることはかえって逆効果です。一定の量を摂取することは、体に大切な栄養を与えることができますが、摂りすぎの場合は毒になることがあります。

例えばゴーヤの場合は、大量に食物繊維が含まれており、食物繊維がたくさん蓄えられると、下痢を引き起こす危険性があると言われています。

独特の苦味も大量に体内に取り入れることで、お腹をこわす原因になることがあります。

基本的に苦いものや酸っぱいものは、栄養価が高いけれどその分刺激も強く、一度にたくさん体内に入ることで、体が摂取量に対して対応できなくなってしまうのです。

特に、ゴーヤの苦味が好きで食べている人は、摂取量をほどほどにしておきましょう。それでもどうしてもたくさん食べたいのであれば、できる限り苦味を抜いて食べるようにしましょう。

これはゴーヤだけに限らず、どんな食材であっても、食べすぎは体に害を与える可能性があり、1日に決まった量までの摂取を心がけるようにしましょう。

目安としては、1本の1/4くらいの量にとどめておくことです。

ゴーヤを使った様々なメニュー

あまり日常の食卓では食べないという人が多いかもしれませんが、スーパーなどで手軽に入手できる上に、美味しく簡単に料理することができます。

苦味が好きではないという人も多いかもしれませんが、下処理をしっかり行えば、苦味を抑えることができます。

軽く洗ってから両端を少し切り落として、縦半分に切り、そのまま薄くスライスしていきます。薄くすればするほど、苦味を感じにくくなります。

その後、塩をひとつまみ程、スライスしたゴーやに混ぜて指で揉むようにしていきます。さらにこの後、砂糖を少し加えることでより食べやすい風味になります。

定番とも言えるチャンプルとしてだけではなく、他の野菜と一緒にごま和え、おかか和え、お浸しなどにアレンジして、副菜として非常に万能な使い方でき、便利な常備菜をいつでも冷蔵庫に置いておくことができます。

和食だけでなく、もう少し細かくスライスすればクリームパスタやグラタンなどの洋食として、味わっても美味しいです。

見た目の鮮やかな緑色と、シャキシャキした歯ごたえがアクセントとなり、食卓を豊かにします。

最後に

ゴーヤは、一般家庭で簡単に手に入れることができる上、調理もいたってシンプルです。様々な栄養価があり、特に女性に嬉しいビタミンCによる美肌効果が期待できます。

食べすぎに注意しながら、健康的で美しい自分になるために、ゴーヤを取り入れた食生活を始めましょう。

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