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朝食 フルーツ
朝食 フルーツ

朝ご飯で出来る最強美肌ケア!

朝食

美肌は女性の永遠のテーマ、永遠の憧れですね。皆さんは美肌と聞いてどんな肌を想像されますか?赤ちゃんのようなつるつる美肌、陶器のようなきめ細やかな美肌、年齢を感じさせないエイジレス美肌、みずみずしくくすみのない透明美肌、など上げたらキリがないですね。

このような美肌を目指して、自分に合った化粧水、美容液などのスキンケア選びや最新の美顔エステ、フェイシャルマッサージなどに余念のない方も多いことでしょう。しかし、お肌は内臓を映し出す鏡”と言われる程、身体の内部と深い関わりがあります。どんなにスキンケアやフェイシャルマッサージに励んでも、日々不規則な食生活や睡眠不足、乱れた食生活を送っていては美肌にはなれません。

今回本記事では、美肌に欠かせない食事、特に一日の中で最も大切だと言われている朝ご飯と美肌の関係や、朝ご飯で積極的に摂りたい栄養素についてご案内したいと思います。皆から憧れられる美肌を手に入れたい方は是非参考にしてみてくださいね。

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美肌になるために、なぜ朝ご飯が必要なのか?

ご飯

朝は一日を始める最も大切な時間であり、最もエネルギーを吸収しやすい時間帯です。しかし、なるべくギリギリまで寝ていたい、メイクや服のコーディネートに時間が掛ってしまう、そもそも朝から食欲がない、などの理由で朝ご飯を摂らない方も多いでしょうね。

ところが前夜から何も食べ物が入っていない状態で朝ご飯を摂らないでいると、軽い飢餓状態になってしまい、次の食事の時に全てのエネルギーを吸収しようとして太る原因となってしまいます。朝に栄養バランスの取れた朝ご飯をきちんと食べることで、肥満を防ぎ、肌に必要な栄養素が吸収され、美肌を作り出します。まさに朝ご飯の時間は美肌のベストタイミングと言えるでしょう。

朝ご飯に摂り入れたい栄養素とは

朝ご飯の必要性は上記で述べましたが、だからと言って、食べれば何でもいいという訳ではありません。胃が空っぽの状態でいきなり甘いお菓子などを食べてしまうと、急激に血糖値が上がってしまい、逆に身体の負担になってしまいます。それでは、美肌のために朝ご飯に摂りたい栄養素とは何なのでしょうか。以下にまとめてみました。

ビタミンC

老化防止や美白の効果があり、まさに美肌の代名詞とも言えるビタミンC。これは人間の内部では生成されないので、食事から摂取するしかありません。ビタミンC含有率が高い緑黄色野菜ももちろん美肌にとても効果的ですが、今回特に朝ご飯に摂って頂きたいビタミンCとしてお勧めしたいのは、フルーツです。

日本では、フルーツは食後のデザートとして食べるという方が多いと思いますが、実は美肌の観点からいうと、朝起きたての空腹時に食べたほうがベストです。空腹の状態でフルーツを食べると、短時間で胃を通過し栄養吸収されるので、体内の浄化作用に効果的なのです。「朝のフルーツは金、昼は銀、夜は銅」と言われるように、朝ご飯にフルーツを食べることで、美肌効果があるだけでなく、身体や脳も活性化させてくれます。

ミネラル

ビタミンC同様、お肌の健康を保つために欠かせない栄養素ですが、これも人間の内部では生成されません。ミネラルの中でも、特に亜鉛は美肌にはとても重要な成分で、活性酸素による老化を防いだり、新陳代謝をスムーズにしたり、免疫力を高める役割を担っています。

一日の中で最もエネルギーを吸収しやすい朝にこそ、積極的に亜鉛を摂る必要があります。
朝ご飯に食べやすい亜鉛としては、海藻類、ごま、牛乳、ナッツなどがお勧めです。サラダなどにして頂くと食欲のない時の朝ご飯にいいですね。

タンパク質

人間の身体を作るのに不可欠なのがタンパク質です。お肌や髪、爪なども全てタンパク質から形成されています。私たちにとって必要不可欠なこのタンパク質は、アミノ酸で形成されていて、このアミノ酸が、お肌のみずみずしさや若々しい張りを作るコラーゲンの基となっているのです。

卵はこのアミノ酸がバランスよく含まれている、まさに美肌のカギとなる食材の一つです。
朝ご飯に卵を1個摂ることで、1食で摂りたい必要なアミノ酸を摂取することが出来ます。
また、肌のダメージを回復させ、新しい細胞を作り、アンチエイジングの効果まで発揮してくれます。忙しい朝はご飯やパンだけ、と言う方も多いと思いますが、美肌のためにはタンパク質も是非とも取り入れて頂きたい栄養素です。

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まとめ:美肌のためにしっかり朝ご飯を食べましょう

近年、女性の美意識は急速に高まり、高機能なクリームをたっぷり使って美肌ケアをしているという方も多いと思いますが、その前に食生活を正し、必要な栄養素を朝ご飯に食べるだけで、劇的にお肌は変わっていきます。本記事でご紹介してきた栄養素、ビタミンCミネラルタンパク質を上手に朝ご飯に取り入れ、効率良く栄養成分を吸収しましょう。

憧れの美肌に近づくだけでなく、化粧品では届かない体内までキレイにしてくれますよ。

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Check Also

その化粧品は大丈夫?!化粧品を購入する前にチェックしたい成分とは。

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