健康に良い炭水化物は芋や米飯のレジスタントスターチ
健康に良い炭水化物は芋や米飯のレジスタントスターチ
◆レジスタントスターチとは
食べ物の炭水化物は多種多様ですが、
食べると全部が同じように人間の体の中に
吸収されるわけではありません。
レジスタントスターチとは
小腸で人間の消化酵素で消化されず、
次の大腸へ流れていく
難消化性のデンプンのことです。
芋やナッツ、米飯などの中にレジスタントスターチは
入っています。
食物繊維と同じように
レジスタントスターチも
大腸で腸内細菌のエサとなります。
レジスタントスターチは加熱すると減少し、
調理後に冷やすと増加します。
◆レジスタントスターチの効用
＊食後の急激な血糖上昇を抑制する
＊脂質異常症を改善する
コレステロールや中性脂肪が高い
時に正常化する作用があります。
＊腸内環境の改善
レジスタントスターチは腸内細菌のエサとなり
善玉菌を増やします
◆腸内細菌の善玉菌が増加するメリット
＊悪玉菌の抑制
病気の原因となる菌が
大腸で増えにくくなる
＊便秘の改善
腸内細菌の産生する短鎖脂肪酸によって
大腸の動きが良くなります
＊炎症性腸疾患の予防
大腸において食物繊維やレジスタントスターチは
腸内細菌の善玉菌によって
短鎖脂肪酸となります。
善玉菌が増えると、
それが産生する短鎖脂肪酸も
多くなります。
短鎖脂肪酸はヒトの細胞が利用できる栄養です。
短鎖脂肪酸によって
大腸の上皮細胞が増殖し、粘膜血流も
増加します。
短鎖脂肪酸が大腸に作用すると
過剰な免疫が抑制されるので、
潰瘍性大腸炎やクローン病などの
炎症性疾患になりにくくなります。
＊大腸の憩室炎の予防
＊大腸癌の予防
潰瘍性大腸炎が10年ぐらい続くと
大腸癌になる人の割合が増加していきます。
◆終末糖化産物（AGE）は老化を促進する
甘い料理をおいしいと思う人は多いです。
しかし料理に砂糖を入れるのはやめた方がいいでしょう。
AGE、終末糖化産物ができやすくなるからです。
AGEは皮膚を老化させます。
糖尿病、動脈硬化、認知症なども
悪化しやすくなります。
◆理想的な料理の目標は健康
料理に砂糖を入れておいしくするのはやめましょう
芋や米飯の食物繊維やレジスタントスターチを食べると
大腸でビフィズス菌などの善玉菌が増えて、腸内環境が改善します。
そうすると病気にならず健康的な生活を送れるようになります。
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