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太り にくい 炭水化物、GI値の低いキヌアのチカラとは!?

WRITER
 
太りにくい炭水化物

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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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ご飯食べないと、腹持ち悪いな。。。

 

こんにちは。

炭水化物を抜くと、お腹がすいて、

逆に甘いものがたべたくなってしまうブラジルちえみです。

 

あなたは炭水化物抜きダイエット、挑戦したことありますか?

 

今やダイエットの主流になってきて、成功している人も多いですよね?

 

しかし、中には

「やっぱり肉よりも、炭水化物を食べないとお腹が持たない。」

そんな方も多いのでは?

 

そこで今回は「太りにくい炭水化物と言われる、GI値の低いキヌア」をご紹介します。

私の住むブラジルでは安く手に入るので、ブラジル米に混ぜて食べています! ←流行りもの好き。。。

 

キヌアって何?

 

 

キヌア(Quinoa)とは、南米ボリビア産の穀物で、女性に不足しがちな栄養素を手軽にとれるスーパー穀物

 

 精白米よりも糖質がすくなく、タンパク質、食物繊維、カルシウム、鉄などの栄養素を豊富に含みます。

 

美容に敏感なのローラさんも、度々キヌア料理をブログにアップしていましたね。

白米にね、キヌアを半分入れて炊いて混ぜるだけで、栄養がぐーーーんとあがるんだよぜひやってみて!

お手軽に取れる、いま注目をしているキヌア料理をたくさん作る練習をしたの。

キヌアってしってる?

とても栄養価が高いスーパーフードなんだよ!

 

美容スキのローラが言うなら間違いないだろう!

 

また、NASAが宇宙食の候補に選んだほど栄養価が高いんだって

 

気になる栄養は?

キヌアの栄養とは

 

  • 食物繊維は白米の10倍
  • カルシウムは、白米の6倍
  • 鉄は白米の4倍

 

おいしいのに、白米がだんだん悪者に。。。

 

キヌアには栄養もたくさんある上に、ダイエット効果もあるそうです。

 

キヌアは太りにくい炭水化物

 

出産後のビヨンセが、3か月で約26 kgのダイエットに成功したと

「穀物はキヌアだけダイエット」が、話題になりました。

 

キヌアは炭水化物の中でも太りにくいんですね!

 

それも、そのはず・・・

 

キヌアのGI値は?

 

キヌアのGI値は、とても低く、

野菜とほぼ同じ35。

 

GI値(グリセミック指数)は、血糖値の上がる早さを表す指標で、

このGI値が低いほど・・・

血糖値の上昇がゆっくりで、脂肪をつきにくくする効果があります。

 

 

一般的にはGI値が60以下の食べ物を「低GI食品」と呼び、

低GIダイエットでは、60以下の食材を食べるようにします。

 

 

そしてカロリーで見ても、1人前が約172kcalと低カロリー

 

キヌアは、食物繊維とタンパク質を豊富に含むため、

満腹中枢を刺激して、食べ過ぎも防止してくれますよ。

 

お通じが良くなるので、下腹部がペったんこになりました。

体重は減ってませんが、今年は夏バテもなかったので身体に良さそうだと思います。

 

さらに、さらに!

キヌアには女性ホルモンと同じような働きをしてくれる成分も。

 

キヌアで女性らしく

 

キヌアには、女性ホルモンと同じような働きをする

「フィトエストロゲン」という成分が含まれています。

このフィトエストロゲンにより・・・

 

  • 美肌効果
  • 髪をツヤツヤに
  • 女性らしいカラダ作り

これらの効果を期待できます。

 

そして、このフィトエストロゲンの効果を上げるには

 

タマネギやニンニクなどの「クラフトオリゴ糖」をふくむ食べ物と一緒に取ると効果的です。

特に、フィトエストロゲンの分泌が低くなってい「排卵~生理までの時期」に摂取するのがおススメです。

 

 

キヌアを使った料理

 

キヌアを唐揚げの衣に混ぜるレシピがあったので、

トンカツならどうだ!?と、パン粉代わりにしてみたらまずかった。。。

 

キヌアは味にくせがないので、いろいろな料理に混ぜて使える!

ご飯・おかず・サラダ・スープに!!

 

もう2ヶ月くらい白米は自宅で炊いてないです。

食べ始めるとクセになるような味で、和洋中結構何にでも合います。

太りにくい炭水化物

キヌアサラダ

しかし、こういう変わったものは、子供は嫌がるので、

私は、もっぱらご飯に混ぜて炊くだけです。。。

 

茹でキヌアの作り方

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ただ茹でるだけよりも、炊く前に少量の油で炒めると、おいしく炊けます。

 

キヌアの材料

  • キヌア1カップ
  • 水 2カップ
  • 塩  少々
  • 油 少々

キヌアの作り方

  1. 洗った「キヌア」を油で約2分炒めます。
  2. 塩と、沸騰した湯を入れて水がなくなるまで炊きます。15分ほど
  3. 火を止めて、フタをしたまま5分ほど蒸らします。
  4. おいしいキヌアの出来上がり!!

 

キヌアの調理は浸水いらず!

小さいので、お米のように芯が残るようなことがありません。

洗ってそのまま炊くだけで、簡単時短です。

「ゆでキヌア」をつくってストックしておくことで、いつでも使えて便利です!

冷蔵庫で2~3日、冷凍庫なら2~3週間保存可能です。

 

こんな感じで売っています。

↓↓↓↓↓

キヌア通販値段

 

 

 

まとめ

 

 

いかがでしたか?

太りにくい炭水化物のキヌアでした。

炭水化物をやめるのがツライ方は、こういった食材をうまく使って、ストレスなくダイエットできるとイイですね。

 

 

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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