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バナナ
バナナ

バナナの美肌効果をよりアップさせる3つの方法

banana

美しい肌はいつの時代も女性にとっては憧れですよね。肌の状態がその人の生活状態を印象づけるとも言われています。

最近はスキンケアを気にする男性も増え、ますます人々の「美肌」への関心は大きくなっています。化粧品やエステだけにお金をかけていても、基本となる体の調子が整わなければ本当の美しさとは言えません。

安価で簡単に取り入れられ、お肌に良い食習慣があれば、体の中からもキレイをめざせますね。そんな中、美肌に効果が期待できる果物として、バナナの存在は常にクローズアップされています。

本記事では、バナナが美肌に効果があるとされている作用と、その効果をよりアップさせる食べ方を紹介していきます。美肌をはじめ、健康的な生活のために、バナナを取り入れてみようと思っている方は、ぜひ参考にしてみてくださいね。

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バナナの美肌効果

笑顔

バナナは、豊富な栄養価、またそのバランスの良さから「ミラクルフルーツ」とも呼ばれています。美肌へのよい影響が期待できるとされている作用は、主に下記のものがあります。

整腸作用

バナナには食物繊維が豊富に含まれています。腸内をきれいに整える整腸作用があり、便秘の解消が期待されます。便通が整うことは肌の改善につながり、美肌への効果があると言われています。

食物繊維には、水溶性のものと不溶性のものの2種類があります。水に溶ける水溶性食物繊維は、便に水分を含み、便通を促す役目をし、また水に溶けない不溶性食物繊維は、腸で不要物を吸収し、便通を助けます。バナナにはそのどちらもが含まれています。

また、バナナにはオリゴ糖が含まれています。オリゴ糖はビフィズス菌を増やす効果があるため、より多くのビフィズス菌を腸内に増やすことで、腸内環境を整えてくれるのです。

腸内環境を整えることは美肌への第一歩!

抗酸化作用

バナナには、ポリフェノールなど、活性酸素の害を抑制する抗酸化成分が数種類含まれています。活性酸素は、本来はウイルスなどから体を守るために体の中にある成分なのですが、必要以上に増えると、正常な細胞までを攻撃したり、コラーゲンを破壊したりして、体の老化を促すのです。過剰な活性酸素は美肌をめざす上での大敵と言えます。

年齢が若いほど体が備えている抗酸化力は強いのですが、年齢とともに低下、また、睡眠不足や喫煙などちょっとした生活習慣からも活性酸素は増加しやすいと言われています。

バナナは、私たちの身近な食品の中で、抗酸化作用の高い食品として認められているのです。

抗酸化作用によるアンチエイジングで美肌へステップアップ!

ビタミンの宝庫

紫外線などでダメージを受けた皮膚組織の修復に欠かすことができないのが、ビタミンB群です。皮膚の新陳代謝をアップさせたり、皮膚の抵抗力を増進させる効果があります。不足すると、さまざまな皮膚トラブルや口内炎などを起こしやすくなることも知られています。また、ビタミンCはコラーゲン生成を助けたり、メラニン色素の合成を抑制するなど、肌トラブルの防止には欠かせません。

美肌をめざす上で欠かせないビタミンが、バナナには豊富に含まれているのです。特にビタミンB群の含有量はフルーツではトップクラスと言われています。

ビタミンは美肌に欠かせない栄養素!

美肌効果をよりアップさせるバナナの食べ方

栄養価が豊富で優等生フルーツのバナナでも、ただやみくもに取り入れればよいというものではありません。バナナの適量は1日1~2本とされています。他のフルーツも好んで食べる習慣のある方には1本でも十分とも言われています。

では、美肌効果をよりアップさせるためのバナナの食べ方とは?以下に紹介したいと思います。

  • あたためて食べる
  • 相乗効果のあるものと組み合わせて食べる
  • 特性を生かした食べ方をする

あたためて食べる

腸の冷えは美容の大敵と言われています。バナナをあたためて食べることで、腸の冷えを防ぐことができます。あたためられることで腸は機能低下を防ぎ、腸のみならず皮膚のアンチエイジング、つまり美肌への効果が期待できます。

また、バナナに含まれるポリフェノールの抗酸化作用は、加熱によってさらにパワーアップするとされています。

バナナをあたためて食べる方法は次のようなものが簡単でおすすめです。

  • ホットバナナ:皮をむき輪切りにしてお皿に並べたバナナをレンジで30~40秒温めます。
  • 焼きバナナ:皮をむいたバナナを、油少量を引いたフライパンでほどよい焦げ色が付くまで焼きます。シナモンパウダーや蜂蜜をかけてアレンジするのもおすすめです。

相乗効果のあるものと組み合わせて食べる

組み合わせて食べることでそのパワーがさらにアップする、相乗効果を狙いましょう。

前述で、腸内環境がきちんと整えられることで、美肌へつながる期待ができることをお話ししました。ヨーグルトなどの乳酸菌のもつ整腸作用は、バナナに含まれるオリゴ糖がプラスされると、最強コンビとなりさらに効果がアップするのです!ヨーグルトの酸味とバナナの甘みは、味わい的にも大変相性がよく、食べやすさも感じさせますね。

また、酢には疲労回復や新陳代謝の促進に効果のあるクエン酸がたっぷり含まれています。バナナと合わせることでバナナの糖分がクエン酸の働きを高める効果があります。疲労をためずに新陳代謝がスムーズに行われるため、美肌への効果も期待できます。

  • ヨーグルトバナナ:輪切りにしたバナナをヨーグルトに混ぜて食べます。
  • ヨーグルトバナナシェイク:輪切りにしたバナナを凍らせます。ヨーグルト80g、牛乳40ccとともにミキサーにかけます。
  • バナナ酢:輪切りのバナナ1本、黒砂糖100g、酢200ccを瓶などに入れ、ふたをせずに30~40秒レンジにかけます。取りだしたらふたをして12時間ほどそのまま置いて完成です。ヨーグルトにかけたり、牛乳で割るなどがおすすめです。

特性を生かした食べ方をする

効果を期待するあまり過剰に摂取したり、体質に合わない食べ方をしては、美肌効果が感じられないばかりか、反対に健康を害してしまう可能性もあります。特性を考慮し、それぞれに合った食べ方をしましょう。

南国のフルーツであるバナナは体を冷やす作用があると言われています。冷え症や胃腸が弱い方は特に留意した食べ方をするとよいでしょう。前述のようにあたためて食べることをおすすめします。また、整腸作用に優れているバナナですが、過剰に摂取すると、体質によってはおなかが緩くなってしまいます。

カリウムを豊富に含むバナナは、血圧を正常に保つ作用やむくみを防ぐ作用があるとされていますが、腎機能が低下している方は過剰な摂取によって高カリウム血症を招く危険もありますので食べ方には注意が必要です。

「朝バナナ」というダイエットが流行しましたが、朝にバナナを食べるということはいろいろなメリットがあります。起床したばかりの私たちの体は、エネルギータンクが空っぽになった状態と同じです。スムーズで集中力のある1日をスタートするためには、しっかりと栄養を補給しなくてはいけません。

バナナにはブドウ糖、果糖、ショ糖の3種の糖が含まれており、すみやかに体のエネルギーとして活躍しはじめてくれます。また、その3種の糖分がエネルギーに変わるにはそれぞれに時間差があります。それによって、腹持ちがいいという現象を作り出しているのですね。

朝食を抜くよりは、1本のバナナでしっかりエネルギーを補給し、イキイキと輝きのある1日をスタートしましょう。

バナナで10歳若返り!: 見つけた! 女性を美しくする果物 (別冊すてきな奥さん)
藤井 恵
主婦と生活社 (2013-08-07)
売り上げランキング: 462,634

まとめ: バナナのよいところを正しく生かして美肌へ!

本記事では、バナナのもつ美肌効果と、それをよりアップさせるために効果的な3つのポイントをご紹介しました。そのポイントをおさらいしてみましょう。

  • あたためて食べる
  • 相乗効果のあるものと組み合わせて食べる
  • 特性を生かした食べ方をする

バナナは大変優秀なフルーツだということがおわかりいただけましたか。しかし、ひとつの食材に頼るのではなく、いろいろな食材でバランスのとれた食事を楽しくいただくことが、美肌はもちろん私たちの健康にはとても大切です。体そのものを健康な状態に近づけることが、結果的には美肌に効果があるのです。バナナをその1つとしてぜひ取り入れ、健康的な美しさをめざしましょう。

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