「キムチには偽物と本物がある。」
どこかで聞いたことはありませんか？
スーパーで売っているキムチは大きく2種類に分けられます。
一つは「発酵キムチ」。
頭の中でイメージしている通りの、韓国発祥の発酵漬物です。
もう一つは「キムチ風漬物」。
発酵漬物ではなく、発酵食品のキムチに風味と味を似せた、発酵していない漬物です。
よく食べるキムチが「キムチの偽物」であるキムチ風漬物なのか、「本物のキムチ」である発酵漬物なのかは、
キムチにどのような効果を求めるのかによると思いますが、
発酵食品の効能を求めるのであれば、「キムチの偽物」であるキムチ風漬物だとかえってデメリットの方が多くなってしまうかもしれません。
今日はそんな、「キムチの偽物」であるキムチ風漬物なのか、「本物のキムチ」である発酵漬物なのかの見分け方をお伝えしていきます。
キムチが睡眠の質を上げる理由についてもお伝えしていきますので、
普段キムチを食べている人や睡眠の質を上げたいと思っている人は是非参考にしてみてください。
「キムチの偽物」ってどんなもの？
発酵食品でないキムチ（キムチ風漬物）とは、キムチ味の調味料に野菜を浅漬けにしたものです。
発酵していないので、乳酸菌は含まれていませんが、野菜の食物繊維やビタミンなどは摂取できます。
発酵食品でないキムチは、食品添加物を使って色や味をつけたものが多く、市販されているキムチの中にはこのようなものが多いです。
発酵食品でないキムチと発酵キムチを見分ける方法は、韓国産のものかどうか、
熟成発酵や乳酸発酵という文字が書いてあるか、キムチくんマークがついているかどうかを確認することです。
詳しくは下で解説していきます。
本場の「キムチ」ってどんなもの？
本場のキムチとは、韓国で作られる発酵食品のことを指します。
白菜や大根などの野菜に、唐辛子やニンニクなどの調味料を混ぜて漬け込み、時間が経つと乳酸菌が発酵して酸味や旨味が増すのが特徴です。
また、本場のキムチは、辛味や酸味が強く、シャキシャキとした食感が楽しめます。
日本で売られているキムチは、日本人の好みに合わせて辛味や酸味を控えめにしたり、甘みを加えたりすることが多いです。
さらに、本場のキムチは、韓国産の唐辛子粉やカナリエキスなどの特有の調味料を使って作られます。
日本で手に入りにくい材料もありますが、通販で購入することもできます。
それに加え、本場のキムチは、発酵させることで乳酸菌が増えて健康に良いとされています。
また、野菜や唐辛子に含まれるビタミンや食物繊維も豊富です。
1000年以上前から作り続けられるキムチ
韓国では、キムチの歴史は約1300年に及びます。
最初は野菜を塩漬けしただけのものでしたが、12世紀頃からはニンニクやサンショウなどの香辛料が加わりました。
16世紀には日本から唐辛子が伝来し、18世紀頃からは唐辛子を使ったキムチが普及しました。
19世紀には結球白菜の栽培が広まり、現在のような白菜キムチが作られるようになりました。
キムチという言葉の由来は、「野菜を漬けたもの」を意味する「沈菜（チムチェ）」が変化したという説が有力です。
英語表記では、韓国式の「kimchi」が国際的に認められています3。
「キムチの偽物」の見分け方
では、「キムチ風漬物」と「発酵キムチ」を見分けるポイントについて5つ紹介します。
「キムチの偽物」を見分けるポイント①：「発酵」の文字
キムチのパッケージに「発酵」という文字が入っているれば「キムチ風漬物」ではありません。
発酵キムチとは、塩漬けした白菜などに薬味を加えて、低温で発酵させたものです。
発酵キムチには乳酸菌やビタミンなどの栄養素が豊富に含まれており、腸内環境や免疫力を高める効果が期待できます。
発酵キムチは味や香りが変化するので、好みに合わせて食べることができます。
「キムチの偽物」を見分けるポイント②：キムチ君マーク
キムチ君マークとは、韓国産の熟成発酵キムチにのみ掲載が許可されているマークです。
このマークがついているキムチは、韓国産の材料を使用し、韓国の伝統的な製法により熟成発酵させています。
発酵キムチには乳酸菌やビタミンなどの栄養素が豊富に含まれており、腸内環境や免疫力を高める効果が期待できます。
キムチを選ぶときは、キムチ君マークをチェックすると良いでしょう。
「キムチの偽物」を見分けるポイント③：時間経過で酸味が変わる
発酵食品のキムチの多くには時間経過とともに酸味が強まる表示がされています。
本場のキムチが時間と共に味が変わる理由は、乳酸菌による発酵作用によるものです。
キムチに含まれる乳酸菌は生きているため、発酵が進むと、野菜から出る糖分などにより酢酸が出て酸味が増し、
味や香りが変化していきます。
発酵キムチは、乳酸菌の種類や量、温度や時間などの条件によって発酵の速度や程度が異なります。
発酵キムチは、新鮮なものからすっぱくなったものまで好みに合わせて食べることができます。
「キムチの偽物」を見分けるポイント④：原材料
パッケージの裏に書かれている原材料を見て、余計な調味料や添加物が使われていないか確認します。
本場のキムチには野菜以外の主な材料として唐辛子、塩、砂糖、魚醤、ニンニク、生姜などが使われます。
キムチ風漬物には酢、アミノ酸、酸味料、増粘多糖類、しょうゆ、着色料などが使われることがあります。
本場のキムチは、白菜などの野菜に唐辛子や魚醤などのヤンニョムという調味料を塗り、
密閉容器に入れて乳酸菌によって発酵させた発酵食品です。
発酵には2週間から3週間ほどかかります。発酵によってキムチ特有の辛さと酸味が生まれます。
本場のキムチは、余計な添加物が入っていないのが特徴です。
一方、キムチ風漬物は、唐辛子や砂糖や塩、うま味調味料などが入った調味液に野菜を漬け込んだだけの漬物です。
漬け込む時間は1日程度で、発酵はしていません。
キムチ風漬物は、味や食感がキムチに似るように、調味料や添加物で調整したものです。
「キムチの偽物」を見分けるポイント⑤：味
試食できる場合は、食べてみて違いを感じることができます。
キムチ風漬物は甘さと酸っぱさがした後に辛さを感じることが多く、甘酸っぱい味が特徴です。
本場のキムチは辛さとうま味と酸味を同時に感じることが多く、うま辛い味が特徴です。
キムチ風漬物では睡眠の質は上げられない？
発酵食品でないキムチ（キムチ風漬物）を食べ続けても睡眠の質の改善にはならないとは言い切れませんが、
発酵食品であるキムチを食べる方が睡眠の質を上げる効果が高いと考えられます。
その理由は、発酵食品であるキムチには乳酸菌が含まれており、
乳酸菌は腸内環境を整えてストレスに強くなることで睡眠を改善してくれるという研究結果があるからです。
また、発酵食品でないキムチにも含まれるカプサイシンという辛味成分は、
体温を上げてから下げることで寝つきやすくする効果があります。
したがって、睡眠の質を上げるためには、カプサイシンと乳酸菌の両方を摂取できる発酵食品であるキムチを夕食に食べるのが効果的です。
ただし、食べすぎは胃や腸の不調や塩分の摂り過ぎになりますので、
1日に50g程度を目安にして、寝る3時間前までに食事を済ませるようにしましょう。
キムチ風漬物を「発酵キムチ」だと思って食べ続けるデメリット
発酵食品でないキムチ（キムチ風漬物）を食べ続けるデメリットとしては、以下のようなものが考えられます。
1、粘膜が傷つく：
キムチに含まれる辛味成分のカプサイシンは、食べ過ぎるとのどや胃などの粘膜を刺激し、
炎症や潰瘍を引き起こす可能性があります。
2、手足がむくむ
キムチには塩分が多く含まれています。
そのため、食べ過ぎると体内に水分を溜め込み、血圧の上昇やむくみを引き起こす可能性があります。
塩分は手足のむくみの原因になる
塩分はナトリウムというミネラルに体内で分解されますが、ナトリウムには水分を吸収する働きがあります。
カリウムというミネラルには水分を排出させる働きがありますが、塩分の過剰摂取によってナトリウムの量が増えると、
カリウムの量に対して不均衡になります。
その結果、体内の水分量が増えてしまい、本来排泄されるべき水分が体内に留まってしまいます。
そして、水分が毛細血管から染み出して細胞間に溜まることで、手足などの部位がむくんでしまうのです。
むくみを予防するためには、塩分の摂取量を減らすことが大切です。
日本人の1日あたりの塩分摂取量の目標値は、男性が8g未満、女性が7g未満です。2
塩辛い食べ物や加工食品などに注意して、食事の際に減塩を心がけましょう。
また、むくみを改善するためには、カリウムやクエン酸などの栄養素を摂取することも効果的です。
カリウムはナトリウムと相互作用して余分な水分を排出させる働きがあります。
クエン酸は代謝を促進して血行やリンパの流れをスムーズにする働きがあります。
カリウムはほうれん草やアボカド、バナナなどの野菜や果物に多く含まれています。
クエン酸はレモンやグレープフルーツ、いちごなどの柑橘類や梅干しなどに多く含まれています。
これらの食品を積極的に摂ることで、むくみを解消することができます。
3、体臭が出る：
キムチにはニンニクやネギなどの香りの強い食材が使われています。
そのため、食べ過ぎると口臭や体臭が生じる可能性があります。
4、乳酸菌の恩恵を受けられない：
発酵食品でないキムチは乳酸菌発酵をしていないため、乳酸菌が含まれていません。
乳酸菌は腸内環境を整えたり、免疫力を高めたりする効果がありますが、発酵食品でないキムチではそれらの効果を期待できません。
以上のように、発酵食品でないキムチ（キムチ風漬物）を食べ続けると、健康に悪影響を及ぼす可能性があります。
そのため、食べ過ぎには注意しましょう。
また、発酵食品であるキムチも、塩分やカプサイシンの摂り過ぎには注意が必要です。
1日あたり30g程度を目安にして、バランスよく食べるようにしましょう。
「キムチの偽物とは。キムチ風漬物は睡眠にとって良くない？」についてのまとめ
スーパーでよく見るキムチには、「キムチの偽物（キムチ風漬物）」と、「発酵キムチ」とがあります。
もし知らずに、「キムチの偽物（キムチ風漬物）」を、発酵キムチだと思い込み食べ続けてしまうと、
発酵食品としての効果を得られないだけでなく、体にとって良くない、デメリットがあるかもしれません。
キムチに発酵食品としての効果を求めるのであれば、
キムチの偽物（キムチ風漬物）と発酵キムチの正しい見分け方を知り、その恩恵を得たいものです。
発酵キムチの乳酸菌で腸内環境を整え、質の良い睡眠を取り、活気のある日常にしたいですね。
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