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女性の笑顔
女性の笑顔

2週間でプルプル美肌になる!食べ物ベストランキング10

美女

シミやシワなどがなく、キメやハリのある弾力性のある美肌作りを目指すには、洗顔や基礎化粧品などのお手入れによるスキンケアも必要不可欠ですが、肌の状態を良好にする栄養素を含んだ食材や食べ物などを積極的に食べたり、内臓の働きを向上させる運動や生活習慣を身につけるなど、身体の内側からの美肌ケアも非常に大切な要素となります。

キレイになるためのスキンケア、美肌ケアというのは、今やカラダの外側からだけでなく内側からもアプローチするのが常識となっています。日頃実践している洗顔や基礎化粧品でのコマメなお手入れはもちろん重要で欠かせませんが、カラダの中から有効性のある美容成分を補給することで、健康的で美しい肌を形成する基礎となる土台作りができるのです。今回は、出来れば毎日少しずつ食べて欲しい食材をご紹介しましょう。2週間続けてプルプル美肌をゲットして下さい。

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美肌におすすめの食べ物

ヨーグルト

①胡麻

胡麻に含まれるビタミンEは血をさらさらにしてくれます。これはお肌にキレイな血を行き渡らせるのに必要な栄養です。

そのほか鉄分・カルシウム・ビタミン類・たんぱく質も豊富で、栄養の宝庫みたいな食材です。ただし、よく噛んで食べないと栄養が吸収されにくいですので、できればすり胡麻にして使うほうがいいでしょう。家で摺ると鉢にたくさんへばりつくので最初から「すり胡麻」になっているものがいいかも知れません。みそ汁、サラダ、ふりかけと応用して毎日食べるようにしましょう。

②ヨーグルト

ヨーグルトに含まれる乳酸菌は便通を良くして、腸をきれいにしてくれます。特に便秘はお肌を痛めますよね。また、腸がいい状態だと腸の中の善玉菌の活動が活発になって、美肌つくりに役立つビタミンBを作ってくれます。ただ、ヨーグルトの中には乳酸菌が腸まで生きたまま届かないものもありますので、選ぶときに注意して下さい。自分で手作りするのもいいですよね。

③白きくらげ

薬膳料理などでよく使われる白きくらげは、実は美肌効果抜群の食べ物です。白きくらげには整腸作用や強壮作用があって、意外と元気の元になるんです。女性にとっては昔から産後の体力回復に良いとされていた食品です。食べ方としては、えび、豚肉などと一緒に炒め物にしたり、貝や鶏肉とあわせてスープにしたりすると良いでしょう。

④トマト

トマトに含まれているリコピンには強力な抗酸化作用があって、お肌の老化を防止してくれます。また、皮膚や粘膜を保護するビタミンAや老化を防ぐビタミンCも豊富で、これらの栄養分が相乗効果で美肌つくりに重要なコラーゲンを作ってくれたりもします。このほかトマトは高血圧や肥満などにも良いのです。生で食べてもよし、加熱してトマトシチューなどにしてもリコピンなどの栄養は損なわれません。

⑤キウイ

キウイにも美肌効果の大きい大量のビタミンCが含まれています。イチゴと比べてキウイは少し大きいので、キウイ1個で1日に必要なビタミンCが充分まかなえると言われています。また、イチゴと同じく、ペクチンが豊富に含まれています。半分に切ってスプーンですくって食べると食べやすいです。

⑥アボガド

アボガドはものすごい高栄養の果物で、「森林のバター」などと言われているくらい、油の多い実です。しかしその油はリノール酸、オレイン酸などの不飽和脂肪酸といわれるもので、動物性の脂肪と違って、血中コレステロールを下げる働きをします。

アボガドにはビタミンもA・B・C・Eと豊富で、特にスクワレンも含まれています。この成分は髪の毛をツヤツヤさせ、皮膚に潤いをあたえ、かさつきを防ぐ働きをします。即ち美肌効果抜群です。まさにお洒落な女性向の果物と言えますが、お年寄りや子供の健康食としても最適です。アボガドの握り寿司というのを見たことがありますが、意外といけそうですね。

⑦プルーン

プルーンには鉄分・ビタミンA・B・C・食物繊維が豊富です。鉄分・ビタミンBは造血。食物繊維は腸を整え、ビタミンAは皮膚と粘膜を保護するという、美肌を守るにはうってつけの食べ物です。

⑧サ バ

サバがいろんな面ですぐれた栄養価があることをご存知ですか。サバの脂質にはEPAやDHAなどの高度不飽和脂肪酸が多く含まれていますので、成人病予防やボケ予防などに良い事は広く知られています。それだけでなくサバには鉄分が(特に血合いに)多くまた、ビタミンB2も含まれていますので、美肌効果があるのです。新鮮なサバはエラが紅色をしていて、目が透き通っています。ぜひ新鮮なサバで美肌つくりを目指しましょう。煮ても焼いても美味しいですよね。

⑨ウナギ

ウナギは今さら説明するまでもなく、疲労回復、免疫力アップ等々栄養価のとても高いものですが、この、ウナギには美肌効果の大きいコラーゲンがとても豊富に含まれているのです。また、ビタミンAも豊富ですが、ビタミンAは粘膜や皮膚を強化する働きをします。ウナギの肝はさらに栄養が凝縮されていて、特にビタミンAは肉の部分と比べると3倍も含まれています。近頃は国内産の鰻は高いですが、やっぱり国内産が安心ですよね。

⑩イチゴ

イチゴには美肌にとって欠かせないビタミンCがとても豊富に含まれています。その量は果物の中でもトップクラス。おまけに鉄分も豊富で、貧血を防ぎ、顔色が良くなり皮膚をキレイにしてくれます。また、イチゴにはペクチンという食物繊維が多く含まれていて、これが血中のコレステロールを減らしてくれますので高血圧や動脈硬化など成人病の予防にもなります。美肌対策には手軽で強力な味方です。

まとめ

いかがですか。この紹介した10の食べ物を、毎日何かしら食べるようにして下さい。肌の再生、修復機能が高まって、2週間ほどで、肌の変化を感じられるはずです。ぷるぷるお肌を目指して頑張りましょう!

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