冷やご飯はダイエットに向いてる?睡眠の質との関係とは

「冷やご飯がダイエットに向いてる」
そんな言葉を聞いたことがありますでしょうか?

ダイエットというと、「運動+食事制限」が基本となりますが、
その食事制限では糖質を取り過ぎないことが重要だと言われています。
なので、ダイエット中の人の中には「ご飯を一切食べずに糖質を制限している」という人も少なくありません。

しかし、冷やご飯からとる糖質の場合はむしろ積極的に摂取した方がダイエットに良いと言えます。
今日はそんな、「冷やご飯とダイエットの関係」について詳しく見ていきます。
ダイエット中の方や、腸内環境を整えたいと思っている方は参考にしてみてください。

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冷やご飯はダイエットに向いている

冷やご飯は、糖質の一部がデンプンから糖に変化した後に再びデンプンに戻り、
「レジスタントスターチ」という物質が生成されるため、消化吸収が遅くなり、
血糖値の上昇が緩やかになります。

そのため、満腹感が持続し、食べ過ぎを防ぐことができます。
また、冷やすことで食物繊維に似た物質が増え、腸内環境を整える効果もあります。
これらの効果により、ダイエットに効果的な食材とされています。

 

冷やご飯に含まれるデンプンがカギ

冷やご飯に含まれる「レジスタントスターチ」とは、消化酵素によって分解されず、
小腸で吸収されない植物性のでんぷんのことです。
冷やご飯に含まれるレジスタントスターチは、加熱と冷却のサイクルによって生じます。

このレジスタントスターチは、腸内細菌によって発酵されて、短鎖脂肪酸を生み出し、
腸内環境を改善するなどの健康効果があります。
また、レジスタントスターチは、血糖値の上昇を抑え、脂質代謝を改善することも知られています。

 

冷やすと単純に硬くなる

ご飯を冷やすと単純に硬くなります。
硬いものを食べる時には咀嚼回数が増えます。
咀嚼回数が多いと、食物を細かく咀嚼することができるため、満腹感が得られやすくなります。

また、食物を細かく咀嚼することで消化が促進され、栄養素の吸収率も高まります。
その結果、食べ過ぎを防ぎ、ダイエット効果が期待できるとされています。

 

「通常のデンプン」と「レジスタントスターチ」の比較

レジスタントスターチとデンプンは、両方とも炭水化物の一種であり、主に植物から抽出されます。
ただし、両者にはいくつかの違いがあります。

レジスタントスターチは、消化されにくい炭水化物の一種であり、小腸でほとんど分解されず、
太腸で発酵することができます。
これにより、血糖値の上昇を抑え、腸内環境を改善するとされています。

一方、デンプンは消化されやすい炭水化物であり、小腸で分解され、血糖値を上昇させることが知られています。

また、レジスタントスターチは、加熱や冷却などの加工によって生成することができます。
これに対し、デンプンは、加熱や消化酵素によって分解されるため、
レジスタントスターチよりも消化されやすいとされています。

総じて言えることは、レジスタントスターチは、消化されにくく、血糖値の上昇を抑え、
腸内環境を改善する効果があるとされています。
一方、デンプンは、消化されやすく、血糖値を上昇させることが知られています。

 

レジスタントスターチにすればカロリーを抑えることもできる

カロリーに関しても、通常のデンプンは1gで約4kcalですが、レジスタントスターチは1gで約2kcalと半分になります。
気になるカロリーについてですが、レジスタントスターチ10gで20kcalなのに対して通常のデンプンは10gで40kcalです。
冷やご飯にするとデンプンから摂取するカロリーが半分になるのもダイエットに向いていると言われる理由ですね。

 

「オートミール」でもレジスタントスターチはできる

ダイエット向きの炭水化物として上がるのが「オートミール」です。
オートミールもまた、炊いたご飯同様に冷ますことでレジスタントスターチを生成させることができます。

ご飯とオートミールの主な違いは、炭水化物の量とGI値です。
ご飯は高GI値で、血糖値を急激に上昇させるため、過剰な摂取はダイエットに悪影響を与える可能性があります。
一方、オートミールは低GI値で、血糖値をより安定させ、長時間満腹感を維持するため、ダイエットに適しています。

また、オートミールには食物繊維が豊富に含まれており、腸内環境を整える効果もあります。
ただし、オートミールにも炭水化物が含まれているため、適量を守って摂取することが大切です。

 

「GI値」ってなんのこと?

GI値とは、食品を摂取した際に血糖値がどの程度上昇するかを示す指標です。
GI値が高い食品を摂取すると、血糖値が急激に上昇し、その後急激に下がる場合があります。
一方、GI値が低い食品を摂取すると、血糖値の上昇が緩やかで、安定したエネルギー供給が期待できます。

 

代表的なGI値が低い食品

以下は、GI値が低い食品の例です。

1. イモ類:

さつまいも、じゃがいも、里芋、タロイモ、芋など

 

2. 野菜類:

にんじん、きゅうり、トマト、レタス、ブロッコリー、カリフラワー、ほうれん草、アスパラガスなど

 

3. フルーツ類:

りんご、オレンジ、グレープフルーツ、イチゴ、ブルーベリー、メロン、スイカなど

 

4. 穀物類:

全粒粉のパン、玄米、オートミール、クエン酸を含む飲料など

 

5. その他:

豆腐、ヨーグルト、ナッツ、種子、魚介類など

 

これらの食品は、GI値が低いため、血糖値の急激な上昇を抑え、健康的な食生活をサポートすることが期待されます。

 

GI値が高い食品

以下は、GI値が高い食品の例です。

 

1.ブドウ糖:

GI値が100で、最も高い値を示しています。

 

2. パン:

白パンやフランスパンなど、白い小麦粉を使ったパンのGI値は70〜85程度。

 

3. お米:

白米のGI値は65〜75程度。

 

4. じゃがいも:

加熱後のジャガイモのGI値は80〜90程度。

 

5. かんきつ類:

オレンジやグレープフルーツなど一部の果物は、GI値が50〜70程度で比較的高い。

 

これらの食品は、GI値高いため、血糖値は比較的急激に上昇します。ダイエットには向いていないと言えるでしょう。

 

冷やご飯と併せて摂取して、ダイエットに相乗効果を

冷やご飯のレジスタントスターチと一緒に摂取するとダイエットに相乗効果をもたらすものがあります。
ヨーグルトとレジスタントスターチを一緒に取ると、ダイエットに良いとされています。
理由は以下の通りです。

 

1. 腸内環境の改善:

ヨーグルトに含まれる善玉菌は腸内環境を整える働きがあります。
デンプンを一緒に摂取することで、善玉菌が腸内で増殖しやすくなり、腸内環境を改善することができます。
腸内環境が良好になると、体内の代謝が良くなり、ダイエット効果が期待できます。

 

2. 血糖値の上昇を抑制:

デンプンは消化されるとブドウ糖になり、血糖値を上昇させます。
しかし、ヨーグルトに含まれる善玉菌を一緒に摂取することで、デンプンの消化吸収が遅くなり、
血糖値の上昇を抑制することができます。

血糖値が急激に上昇することがないため、食後の空腹感が抑えられ、過剰な食べ過ぎを防止できます。

 

3. 脂肪の吸収を抑制:

ヨーグルトに含まれる善玉菌は、腸内で脂肪の分解を促進する働きがあります。
また、善玉菌を摂取することで、脂肪の吸収を抑制

 

冷やご飯を温めなおして食べるのはあり?

冷やご飯を温めると、レジスタントスターチの量が減少します。
レジスタントスターチは、消化されにくい食物繊維であり、
腸内細菌による発酵作用によってエネルギー源として利用されます。

冷たいご飯には、このレジスタントスターチが多く含まれていますが、温めることで構造が変化し、
消化されやすくなってしまうため、レジスタントスターチの量が減少してしまうのです。

ただし、炊きたてご飯と温めなおしたご飯を比べると温めなおしたご飯でもレジスタントスターチ含まれているため、
冷やご飯が食べにくいと感じた方は温めなおして継続的に食べるのもダイエットにとって効果はあるものだと言えます。

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「冷やご飯はダイエットに向いてる?」についてのまとめ

冷やご飯は、ダイエットに向いている食品であり、
ご飯を冷やした際にできる「レジスタントスターチ」は食物繊維と同じような働きをしてくれるため、
ダイエット中であったとしても積極的に摂取したい食材です。

また、ヨーグルトと一緒に摂取することで更にレジスタントスターチの効果を高めることが期待できます。
更に、冷やご飯だけではなく「オートミール」も一度温めてから冷やすことで
レジスタントスターチを生成させることができます。

ダイエット中だという方は今までの糖質0の日に加え、
レジスタントスターチを積極的に摂取する日を作ってみてはいかがでしょうか。

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