【便秘解消】ヨーグルト、フルーツグラノーラ以外で、腸内環境を整える食べ物は？
こんにちは。
チアシードの本場、ブラジル在住9年目のブラジルちえみです。
ヨーグルトにフルーツグラノーラ、チアシードを食べたけど、便秘がなかなか治らない。。。
そんな女性も多いのではないでしょうか？
女性ホルモンの影響や筋力が弱いため、便秘で悩む女性の数はなんと！男性の4倍だそうですよ。
苦しいのはイヤですが、できれば薬に頼らずに毎日スッキリ出したいですよね！
今回はそんな便秘に悩むあなたに、生きたまま腸に届くヨーグルトじゃない乳酸菌をご紹介します。
Contents
ヨーグルトの乳酸菌が効果ない！
便秘解消の代表的な食べ物といえばヨーグルト。
しかし、いまいち便秘が治らない。もしくは逆に便秘になってしまう！！
そんな経験ありませんか？
食べているヨーグルトの菌が、あなたに合っていない場合、自分に合うヨーグルトの探し方はこちら↓↓↓
いくつものヨーグルトを試したが、便秘が解消しない？
ヨーグルトの乳酸菌は腸まで届かない！？
便秘に効果のある乳酸菌には、植物性と動物性があるのをご存知でしょうか？
- 植物性乳酸菌とは、米や野菜を発酵させた味噌や漬物に存在します。
- 動物性乳酸菌とは、乳を発行させたヨーグルトやチーズに存在します。
植物性と動物性で、どんな違いがあるの？
ブラジルちえみ
ヨーグルトの乳酸菌は動物性で、胃酸に弱く死滅しやすいといわれています 。
これに比べ「ラブレ菌KB290株」という植物性の乳酸菌がたくさん含まれています。
なんと、このラブレ菌は、動物性乳酸菌の5倍も腸に届きやすい！
生きたまま腸へ届くラブレ菌
塩分や酸の中でも生き抜くラブレ菌は、生命力が強く人間の胃酸にも死滅しにくいため、生きたまま腸に届くのが特徴です。
生きたまま腸に届くということは・・
それだけ整腸作用も強く、悪玉菌を減少させたり、腸のぜんどう運動を活発にします。
じゃあ、ヨーグルトを食べても意味がないの？ブラジルちえみ
ヨーグルトを摂るメリットもあります。
胃酸で死んでしまうヨーグルトなどの動物性乳酸菌も、腸の中の植物性乳酸菌のエサになりますよ。
それでは、腸内環境を整えるには
便秘外来専門医で「腸に悪い14の習慣」や「毒出しジュースダイエット」などの著者でもある松生恒夫先生曰く、
ヨーグルトよりも便秘解消効果のある乳酸菌は、
・
・
・
すぐき漬け！！
すぐき漬け？？私も初めて耳にしました。。。
ブラジルちえみ
すぐき漬けとは？
あまり聞きなじみがない「すぐき漬け」とは、「千枚漬け」や 「しば漬け」と並ぶ京都を代表する漬物のひとつです。
京野菜のかぶの一種である酸茎菜（すぐきな）を塩と混ぜて乳酸発酵させたものです。
1日に小鉢一杯分ほどのすぐきを食べれば便秘に効果的です。
フリーアナウンサーの鈴木史朗さんがおススメする「京都なり田」のすぐき漬け
スーパーなどで手軽に買える市販の漬けものの中には、発酵させていないものも多いので注意してください。
（調味料や添加物を加えた液体につけた後に加熱処理しているため）
このラブレ菌は、便秘以外にもうれしい効果が・・・
ラブレ菌の更なる効果とは！？
インフルエンザにも効果的！
すぐき漬けにふくまれているラブレ菌は、インフルエンザに対する免疫を上げる効果があるとのことで、海外のメディアでもとり上げられ注目されました。
2014年に行われたカゴメによる調査でも、インフルエンザの流行期にラブレ菌を継続的に摂取することにより、インフルエンザにかかるリスクを低減できる可能性が示されました。
腸内で免疫を担当する「リンパ球」をラブレ菌が刺激することで、がん細胞やウイルス感染した細胞を排除する機能が活性化され免疫力が向上するそうです。
すぐき漬け腸活レシピ！
そのまま食べるだけでは飽きてしまうので、ちょっとアレンジして毎日の食卓に！
加熱してしまうと、酵素やビタミンなどの栄養素が失われてしまいますので、すぐき漬けを混ぜるだけの簡単レシピです！
ダブル発酵・すぐき納豆
■ 材料
- 納豆１パック
- すぐき漬け 大さじ１くらい
- ちりめんじゃこ 適量
通常の納豆に、すぐき漬けとちりめんじゃこを混ぜるだけ！！
発酵食品の最強コンビですね！！
ブラジルちえみ
簡単！ゆかり＆漬けものパスタ
■ 材料
- パスタ １００ｇ
- すぐき漬け 適量
- ゆかり 適量
- バター 小さじ１（風味付け）
- 刻みのり 少々
茹で上がったパスタに、すぐき漬けとその他の材料をまぜるだけ！！
漬物のパスタも、さっぱり仕手て美味しいですよね。さらにバターでコク旨です！！
ブラジルちえみ
すぐき漬けのタルタルソース
■ 材料
- マヨネーズ 大さじ２杯
- すぐき漬け 大さじ２杯
- ゆで卵 １個
- レモン、または酢 適量
ゆで卵、すぐき漬を細かくきざんでマヨネーズで混ぜるだけ！
エビフライや白身魚のソテーなどにかけてください！
ピクルスの代わりに！
ブラジルちえみ
まとめ
いかがでしたか？
すぐき漬けのラブレ菌パワー！！
漬け物なら、乳酸菌と一緒に食物繊維も摂取することができます。
ヨーグルトでは便秘解消にいまいち効果がなかった！という方は、すぐき漬けも是非試してみてくださいね！！
Comment
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Iniesta in 29. Oktober 2002 absolvierte die erste Mannschaft der ersten Mannschaft in Barcelona, die Karriere wurde im Namen des Klubs gespielt 639 Spiele, hat 55 Tore geschossen, er und Messi ist auch die Geschichte des Clubs gewann den Pokal Die größte Anzahl von Spielern (30 Trophäen).
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