「目を覚ますもの」としてコーヒーを飲む人も少なくないと思いますが、コーヒーと言えばそれくらい、目を覚ます飲み物の代表格ですよね。
コーヒーが持つ覚醒効果の原因成分は「カフェイン」という成分で、それが脳に作用することにより覚醒効果を得られるのです。
では、飲み物では無くて食べ物に焦点を当ててみるとどうでしょう？
「カフェインが多い身近な食べ物」はあまり聞いたことはないかと思います。
眠気を覚ますために一日に何杯もコーヒーを飲んで、お腹がたぷたぷになってしまう人もいるかと思いますが、
食べ物も併用して、カフェインの覚醒効果を高められたら、お腹がたぷたぷにならずに済むかもしれません。
今日はそんな、「カフェインが多い身近な食べ物」について詳しく見ていきます。
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カフェインが多い身近な食べ物5選
カフェインを多く含む身近な食べ物としては、以下のようなものがあります。
ショカコーラ：
チョコレートにカフェインを配合した食べ物で、1食（100g）あたり200mgのカフェインが含まれています。
眠気覚ましや集中力アップに効果的ですが、食べ過ぎには注意が必要です。
ショカコーラとは
ショカコーラは、1935年にドイツのベルリンで生まれたチョコレートで、当時はドイツ軍の軍事用携帯食糧として用いられていました。
その名前は、チョコレート（Schokolade）、コーヒー（Kaffee）、コーラの実（Kolanuss）の頭文字からとった造語です。
これら3つが主成分ということで、カフェインを多く含むのが特徴です。
ショカコーラには、ビターとミルクの2種類があります。ビターは赤い缶に入っており、100gあたり200mgのカフェインが含まれています。
ミルクは青い缶に入っており、100gあたり230mgのカフェインが含まれています。
どちらもカフェイン量が非常に高いので、食べ過ぎには注意が必要です。
ショカコーラは、眠気覚ましや集中力アップに効果的なチョコレートです。
また、カフェインにはダイエット効果やリラックス効果もあると言われています。
しかし、カフェインには個人差がありますし、過剰摂取すると副作用もあります。
自分の体調や状況に合わせて適度に摂取するようにしましょう。
ショカコーラは、日本ではamazonや三菱食品などで購入できます。
残念ながら、現在はカルディでは販売されていません。
もしかしたら今後また販売されるかもしれませんが、確実に手に入れたいならオンラインショッピングがおすすめです。
ハイカカオチョコレート：
カカオ豆を多く使ったチョコレートで、1食（100g）あたり60mgのカフェインが含まれています。
ダークチョコレートよりもカフェイン量が多いです。ダイエット効果やリラックス効果も期待できます。
ハイカカオチョコレートについて
ハイカカオチョコレートとは、チョコレートの主原料であるカカオの成分が多く含まれているチョコレートのことを指します。
明確な定義はありませんが、一般的にはカカオ含有量が60～70％以上のものをハイカカオチョコレートと呼びます。
カカオにはポリフェノールやミネラルなどの栄養成分が豊富に含まれており、健康や美容にも効果的です。
ハイカカオチョコレートを選ぶ際には、以下のポイントに注意しましょう。
カカオの含有率：
カカオの含有率が高いほど、苦味や風味が強くなります。
初めて食べる方は70％前後、甘さを控えたい方は80～90％がおすすめです。
カカオの産地：
カカオの産地によっても、味わいや香りが異なります。
ガーナ産はナッツの甘味やスパイスの香り、エクアドル産はジャスミンの香りと軽い渋み、ベトナム産は青リンゴやいちごの酸味、
マダガスカル産は柑橘類や赤いベリーの酸味と甘味、ベネズエラ産はナッツのまろやかさと花の香りなどが特徴です。
価格・コスパ：
ブランドや商品によっても価格は異なります。
大手メーカーの商品はコストパフォーマンスが高く、日常的に食べる方に向いています。
クラフトメーカーの商品は高価ですが、原料やパッケージにこだわっており、贈答用など特別なシーンにぴったりです。
以上を踏まえて、おすすめのハイカカオチョコレートを紹介します。
・明治 チョコレート効果 カカオ72％：華やかな香りと上品な苦味が感じられる、200枚入りの大容量タイプ
・ロイズ ピュアチョコレート マイルドビター&エクストラビター：カカオ80％と90％がセットになった食べ比べタイプ
・ロイズ ロイズオリジンチョコレート カカオ70％：エクアドル・ベトナム・ベネズエラ・マダガスカル産の4種類の産地別チョコレート
・リンツ エクセレンス 99％カカオ：上級者向けの強烈な苦味と豆の風味が楽しめる、99％タイプ
ダークチョコレート：
カカオ豆を使ったチョコレートで、1食（100g）あたり25～40mgのカフェインが含まれています。
ミルクチョコレートよりもカフェイン量が多いです。眠気覚ましや疲労回復効果があります。
ダークチョコレートについて
ダークチョコレートとは、カカオの含有率が55％以上のチョコレートのことを指します。
カカオの含有率が高いほど、カカオ本来の苦味や風味が強くなります。
甘さが控えめで、大人の味わいが魅力のチョコレートです。
ダークチョコレートには、カカオポリフェノールやカカオプロテインなどの栄養成分が豊富に含まれており、健康や美容にも効果的です。
カカオポリフェノールを摂取することで、血圧低下・動脈硬化予防・アレルギー改善といったうれしい効果が期待できます。
さらに、肌トラブルの予防効果やカカオプロテインによる便通予防効果もあります。
ダークチョコレートを選ぶ際には、以下のポイントに注意しましょう。
カカオの含有率：
カカオの含有率によって、味や健康効果が変わります。
健康効果を重視するなら80～90％以上、甘さも健康効果もバランスよく得たいなら70％程度、
ダークチョコレート初心者やお菓子らしい甘さを感じたいなら含有率低めを選びましょう。
フレーバー：
気分を変えたいときにはフレーバー付きのダークチョコレートもおすすめです。
オレンジ、ブルーベリー、ラズベリーなど酸味のあるフルーツのフレーバーや爽快感のあるミントフレーバーなどがあります。
カカオの産地：
ダークチョコレートの味わいは、使われているカカオの産地によっても左右されます。
ガーナ産はナッツの甘味やスパイスの香り、エクアドル産はジャスミンの香りと軽い渋み、ベトナム産は青リンゴやいちごの酸味、
マダガスカル産は柑橘類や赤いベリーの酸味と甘味、ベネズエラ産はナッツのまろやかさと花の香りなどが特徴です。
以上を踏まえて、おすすめのダークチョコレートを紹介します。
・ママパン ベルギー産 ダークチョコレート カカオ60%：華やかな香りと上品な苦味が感じられる、200枚入りの大容量タイプ
・リンツ エクセレンス ハイカカオミルクチョコレート 55%カカオ：ビターでありながらもほんのりと甘みが感じられる、高級なシリーズの一つ
・ベリーズ クーベルチュール エキストラビターチョコレート 75%：香りやカカオ感のバランスがよく、製菓に使いやすいタイプ
・アルマテラ ダーデン 有機アガベチョコレート ダーク カカオ 70%：砂糖の代わりに低GIアガベシュガーを使用した、味にも健康にもこだわったビターなチョコレート
れん乳アイス カフェフロート：
アイスクリームにコーヒーをかけた食べ物で、1食（100g）あたり29mgのカフェインが含まれています。
甘いものと苦いものの組み合わせが美味しいです。
れん乳アイス カフェフロートについて
れん乳アイス カフェフロートは、森永乳業が2021年4月12日に発売した新商品です。
「森永 れん乳」シリーズの初のフロートタイプのカップアイスで、
エチオピア産モカのコーヒーエキスを使用した微細氷のコーヒーかき氷の上に、濃厚なれん乳アイスをドーム状に充填しています。
れん乳とは、牛乳に砂糖を加えて加熱濃縮したもので、森永乳業の創業の起源であり、発売から100年以上の歴史を持つ商品です。
れん乳アイスは、このれん乳を使用したアイスクリームで、コクと甘さが特徴です。
パッケージデザインには、森永ミルク 加糖れん乳のキャラクター「ミルリン」が描かれており、安心感と懐かしさを感じさせます。
ミルリンは、1956年に誕生した牛さんのキャラクターで、2012年にお客さまからの公募により名前が決まりました。
れん乳アイス カフェフロートは、カップ150mlで127kcalというカロリーで、全国のコンビニエンスストアや量販店などで販売されています。
希望小売価格は140円（税別）です。
レビューによると、コーヒーかき氷とれん乳アイスの組み合わせがおいしいという声や、コーヒーかき氷が少ないという声などがあります。
好みによって感想が分かれるかもしれませんが、ぜひ一度お試しください。
コーヒーゼリー：
コーヒーをゼラチンで固めたデザートで、1食（100g）あたり約20mgのカフェインが含まれています。
コーヒーの香りとぷるんとした食感が楽しめます。
コーヒーゼリーについて
コーヒーゼリーとは、コーヒーをゼラチンや寒天などで固めたデザートのことです。
コーヒーの苦味とクリームの甘味、そしてプルンとした食感が魅力的なスイーツで、昔から愛されています。
コーヒーゼリーの歴史は古く、明治時代にはすでに存在していたと言われています。
当時は「コーヒー水羊羹」と呼ばれていました。
大正時代には「コーヒーゼリー」という名前が定着し、喫茶店や洋菓子店で人気を博しました。
昭和時代には、缶詰やカップ入りの商品が登場し、手軽に楽しめるようになりました2。
コーヒーゼリーの作り方は簡単で、コーヒー液に砂糖とゼラチンを加えて混ぜ、冷やすだけです。
ゼラチンの代わりに寒天やアガーを使うこともできますが、それぞれ固まる力や質感が異なります。
ゼラチンはしっかりとした弾力がありますが、熱に弱く沸騰させると固まらなくなります。
寒天は透明感が少なく水ようかんのような食感になりますが、高温でも溶けにくいです。
アガーは高い透明度とプルプルした食感が特徴ですが、冷蔵庫で長時間保存すると水分が出てきます。
カフェインが脳を覚醒させるメカニズム
カフェインが脳を覚醒させるメカニズムについて詳しく見ていきます。
カフェインは、アデノシン受容体という脳内のタンパク質に結合することで、アデノシンという睡眠物質の作用を阻害します。
アデノシンは、脳の活動によって生成される物質で、一定量に達すると眠気を感じさせます。
カフェインは、アデノシンの代わりにアデノシン受容体にくっつき、眠気の信号を遮断することで、脳を覚醒状態に保ちます。
また、カフェインは、ドーパミンやノルアドレナリンといった神経伝達物質の分泌を促進することもあります。
これらの物質は、脳の活動や気分を高める効果があります。
カフェインは、これらの物質の再取り込みを防ぐことで、その効果を持続させます。
カフェインの覚醒作用は、摂取してから約30分で現れ、約4～5時間続きます。
しかし、個人差や摂取量、摂取方法などによっても変化します。
カフェインの過剰摂取は、不眠や不安などの副作用を引き起こす可能性があるので注意が必要です。
覚醒作用以外にカフェインが持つ効果
カフェインは、覚醒作用以外にも中枢神経系を興奮させることによる弱い強心作用、
脂肪酸増加作用による呼吸量と熱発生作用による皮下脂肪燃焼効果、脳細動脈収縮作用、利尿作用などがあります。
強心作用：
強心作用は、カフェインが心筋の収縮力を高めることで起こります。
これにより、血圧や心拍数が上昇することがあります。
しかし、健康な人にとっては一過性のものであり、長期的な影響はないとされています。
脂肪燃焼効果：
脂肪燃焼効果は、カフェインが脂肪細胞から脂肪酸を放出させることで起こります。
これにより、運動時のエネルギー源として脂肪酸が利用されやすくなり、体重や体脂肪の減少に寄与すると考えられています。
また、食欲抑制効果もあるとされています。
脳細動脈収縮作用：
脳細動脈収縮作用は、カフェインが血管を収縮させることで起こります。
これにより、頭痛や片頭痛の緩和に役立つとされています。
実際に、カフェインは頭痛薬の成分としても使われています。
利尿作用：
利尿作用は、カフェインが腎臓の血流を増加させることで起こります。
これにより、尿量が増えて体内の水分が排出されやすくなります。
これはむくみの予防に有効ですが、過剰摂取すると脱水症状を引き起こす可能性もあります。
以上がカフェインが持つ効果の一部です。
カフェインは適度な摂取量であれば健康に良い影響を与える可能性がありますが、
個人差や摂取方法などによっても効果や副作用は変わってきますので注意してください。
カフェインの副作用について
カフェインの副作用について詳しく見ていきます。
カフェインを過剰摂取すると、以下のような副作用が起こる可能性があります。
不眠：
カフェインは眠気を抑える物質であるアデノシンの受容体に結合してその作用を阻害することで起こります。
これにより、睡眠の質や量が低下し、疲労感や集中力の低下などの問題を引き起こすことがあります。
不安・興奮・焦燥感：
カフェインは交感神経を刺激してアドレナリンやドーパミンなどの神経伝達物質の分泌を増やします。
これにより、心拍数や血圧が上昇し、不安や興奮、焦燥感などの精神的な変化が起こることがあります。
頭痛・吐き気・胃腸障害：
カフェインは血管を収縮させることで起こります。
これにより、頭部や胃腸の血流が減少し、頭痛や吐き気、胃痛などの症状が起こることがあります。
また、カフェインは胃酸の分泌を促進することもあり、胃潰瘍や胃炎の原因になることもあります。
低カリウム血症・骨粗鬆症：
カフェインは利尿作用によってカリウムやカルシウムなどのミネラルを尿中に排出させます。
これにより、血中のカリウムやカルシウムの濃度が低下し、筋肉のけいれんや不整脈などの危険な状態に陥ることがあります。
また、カルシウム不足は骨密度の低下や骨折のリスクを高めることもあります。
妊娠中の影響：
妊娠中の女性はカフェインの代謝能力が低下するため、摂取量に注意する必要があります。
カフェインは胎盤を通して胎児にも影響を与えるため、流産や早産、低体重児出産などのリスクが高まる可能性があります。
また、カフェインは母乳にも移行するため、授乳中も摂取量を制限する必要があります。
以上がカフェインの副作用の一部です。カフェインは適度な摂取量であれば健康に良い影響を与える可能性がありますが、
個人差や摂取方法などによっても副作用は変わってきますので注意してください。
カフェインの適量は、一般的には1日に400mg未満とされています。
これはコーヒーで約4～5杯、紅茶で約7～8杯ほどに相当します。
また、一回の摂取で200mg以上は控えるべきとも言われています。
カフェインは食品や薬にも含まれていることがありますので、一日に摂取する総量を考えて飲み物を調節しましょう。
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「カフェインが多い身近な食べ物は？」についてのまとめ
カフェインが多い食べ物は、ショカコーラ・ハイカカオチョコレート・ダークチョコレートと、カカオ由来のものが上位を占めており、
やはりカフェインは特定の食品の身に含まれている成分だということが分かります。
コーヒーを飲み過ぎてお腹がたぷたぷになりがちの人は、ハイカカオチョコレートやダークチョコレートを併用することで、
お腹がたぷたぷにならずに得たい分の覚醒作用を得ることができるかもしれません。
夜には質の良い睡眠を取り、昼間はチョコレートやコーヒーに補助してもらって覚醒作用を得て、
脳をフル活用できるような日常を送りたいものですね。
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What proof about him emerges?
Authers, John (11 June 2020).
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