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ごはんに麺類、じゃがいもなど、炭水化物が食べたい!脂肪ためにくい食べ方とは?

WRITER
 
炭水化物太る

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この記事を書いている人 - WRITER -
ブラジル サンパウロ在住の二児の母です。 息子二人をトリリンガルに育てたい!  自分しか日本語を話さない環境で、日本語を習得させる難しさに直面中!
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こんにちは。

糖質制限をしようとした途端に、いつも以上に炭水化物が食べたくなる!

やっかいな性格のブラジルちえみです。

 

最近では糖質を摂ると太るので、炭水化物が多い主食を食べないダイエットが流っていますね。

 

ブラジルには、まだその流行は来ていませんが。。。

 

お肉はおなかがいっぱいになる!ってホントかな!?

夕食にお肉を増やして、ご飯の量を控えると、あとで必ずお腹が空くんだよね。。。

ブラジルちえみ

私はすごく米好きというわけではないですが、ご飯の量を減らしている時点で、これじゃ満足出来ない!と脳みそが判断してお腹がぐー!

 

 痩せたいけど、お米を食べたい!!

 

そんな人も多いのでは?

そこで今回は、炭水化物を控えることが苦痛なあなたへ、林先生の初耳学などにもとり上げられた、お米やパスタの太りにくい食べ方をご紹介します。

 

同じ炭水化物でも、調理法によって太りにくくすることが出来るそうですよー。

ヤッター!

ブラジルちえみ

炭水化物は太りやすい?

 

 

特別な味付けをしなくても、よく噛むだけで広がる米の甘み。

 

あー、日本米って、

なんで、こんなに美味しいんだろ!

白米にみそ汁があれば、それだけでいい。

ブラジルちえみ

海外に住んでいると、ちょっとお高い日本米がごちそうです!!

でも、炭水化物って太るっていうよね???

 

炭水化物が太るわけ

 

お米などの炭水化物は消化されやすいため、血糖値が急上昇しやすくインスリンが大量に分泌されます。

このインスリンは血糖値を下げるために、糖を脂肪に変える働きをする!

だから、炭水化物を食べると太りやすくなってしまします。

 

 
お米を食べると太りやすいのは、消化吸収が早く、脂肪がたまりやすいからなんですね。

ブラジルちえみ

太りやすいとわかっていても、

やっぱりお米が食べたい!

 

 

ダイエット中も炭水化物が食べたい!

 

そんな方にうれしい研究結果が・・・

炭水化物を「太りづらい成分」に変化させる方法があるそうです。

どんな方法なのでしょうか?

 

消化されにくいデンプン・レジスタントスターチ

 

 

ご飯などに含まれる主な成分はでんぷんです。

このでんぷんはブドウ糖と同じ糖類の一種なので、食べるとすぐに消化吸収されてエネルギーに代わります。

でんぷん=消化しやすい=太りやすい

 

しかし!!!

ご飯が冷めると、そのでんぷんの一部が再度結合し「レジスタントスターチ」という難消化性のでんぷんになります。

このデンプンは小腸で吸収されずに、大腸まで届くこと分かりました。

 

 

  • レジスタント = 「消化されない」
  • スターチ = 「でんぷん」

 

静岡大学の、森田教授の実験によると・・・

通常の炭水化物は、16時間たつと完全に消化されている。

しかしレジスタント・スターチは、16時間たってもほとんど消化されていない。

 

温かいご飯が冷えて「冷や飯」になると・・・

消化しにくいでんぷん「レジスタント・スターチ」に変化する=脂肪をためにくい!

 

脂肪をためにくいのは分かったけど、冷たいごはんなんか食べたくないよ!

ブラジルちえみ

レジスタントスターチは常温でも効果あり !

 

レジスタントスターチは、冷たくすればするほど増えるというわけではありません。

冷やさなくても、常温でも効果はあるそうです。

 

ただし、冷えたご飯を温めなおしてしまうと、レジスタントスターチが減ってしまうので、常温のまま食べてください。

レジスタントスターチの効果とは?

 

血糖値の急激な上昇を抑える

 

通常のでんぷんは小腸で吸収され、血液に取り込まれ「血糖値」を上昇させます。

しかしレジスタントスターチは、小腸で吸収されずに大腸まで届くので、血糖値の上昇が緩やかになります。

消化されにくいレジスタントスターチは、血糖値が上がりづらいので「脂肪の合成が抑えられる」

しかも、カロリーも少ないよ!

ブラジルちえみ

カロリーの比較

  • 通常のでんぷん 1gにつき4kcal
  • レジスタントスターチ 1gあたり2kcal

腸内環境を改善する

 

大腸に届いたレジスタントスターチは、腸内細菌の善玉菌を増やし「腸内環境」を整えます。

腸内環境が良くなると免疫力が高まり、風邪などの病気になりにくい。

 

 

2つの食物繊維の性質

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レジスタントスターチは、不溶性食物繊維と水溶性食物繊維の両方の性質があるといわれています。

  • 不溶性食物繊維・・・便の量を増やして便秘を解消する。
    デトックス
  • 水溶性食物繊維・・・中性脂肪やコレステロールを体外へ排出する。

 

うれしい効果がたくさんあるレジスタントスターチだけど、どんな食材に含まれてるの?

ブラジルちえみ

 

レジスタントスターチを多く含む食べ物

 

レジスタントスターチを多く含む食材は・・・

米類、雑穀、小麦、そば、いんげんなどの豆類、イモ類、トウモロコシなどです。

 

なんだか、食べると太ると言われている食べ物ばかりだよね?

ブラジルちえみ

タイ米などのパサパサしたお米には少なく、もち米のようなモチモチしたものに多く含まれます。

 

  • 寿司、おにぎり
  • 冷製パスタ、冷やしうどん
  • ポテトサラダなど

 

ダイエット中に何を食べようか迷った時には、冷やしてあるものを選んでね 。

ブラジルちえみ

冷やし中華、はじめました~♪

#深いい#アメミヤ#いいやつ#そろそろ冷やし中華#始めます😁

Uma publicação compartilhada por 嘉位 (@ydp5588) em

日本は肌寒くなってきたけどね。。。

ラクダ

ブラジルはもうすぐサマータイムだよ!!

ブラジルちえみ

 

ただし、成分のすべてがレジスタントスターチに代わるわけではありません。

消化されにくくなるのは20%くらいなので、どちらにしても食べすぎには注意しましょう。

 

まとめ

 

 

いかがでしたか?

消化しにくいレジスタントスターチを利用したダイエット法でした。

同じ炭水化物でも、冷まして食べると「レジスタントスターチ効果」で太りにくくなる!

簡単にはじめられそうですね、是非試してみてください!

だから寒いんだって!

ラクダ

この記事を書いている人 - WRITER -
ブラジル サンパウロ在住の二児の母です。 息子二人をトリリンガルに育てたい!  自分しか日本語を話さない環境で、日本語を習得させる難しさに直面中!

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