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早寝早起き玄米生活は本当に身体に良い?

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早寝早起きを日課にし、食事は玄米を中心にする玄米生活…生活習慣病予防としてこうした生活を推奨される場合があります。早寝早起きの規則正しい生活は自律神経を安定させ、体調を整えることができます。また不足しがちなビタミンや食物繊維を補ってくれる玄米も、確かに身体に良いものです。

とはいえ、人の体調を改善させる方法は一つではありません。人によっては早寝早起きや玄米生活が体調を壊す場合もあるのです。早寝早起きにも必要な睡眠時間があり、また玄米生活を送るためにも正しい理解が必要です。

早寝早起きと玄米生活を行う前に、まずは自分自身の体調にあっているか確認してみましょう。

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早寝早起きは、健康を作る?

太陽

「早寝早起き玄米生活」は33歳の若さで乳がんで亡くなった千恵さんがつづっていた人気ブログのタイトルでもあります。乳がんを患い、ガンのケアのために早寝早起きと玄米と味噌汁を中心にした食生活をスタートされたそうです。

早寝早起きは身体に良いと言われていますが、全ての人に当てはまるというわけではありません。

例えば1998年に65歳異常の男女1229名を対象した早寝早起きの検証論文があります。23時以前に早寝し、8時前に起床するグループと、それよりも遅く寝て遅く起きるグループに分けてみると、特に健康や死亡率に差がなかったと報告されています。

早寝早起きといっても、その時間帯には個人差があり、20時に寝て3時に起きたり、22時に寝て5時に起きる場合もあるでしょう。結局のところ、早寝早起きにこだわるのではなく、睡眠の質が影響するのではないかとも言われています。

早寝早起きはその人個人の問題であり、健康を作るというよりも全体の生活リズムの一部でしかありません。3時間の睡眠で健康を保つ人もいるように、睡眠の状態も個人差があります。

早寝早起きを意識するあまり必要以上に早く横になったものの、眠れずに不眠症を疑う方もいらっしゃいます。早く起きれないことに自己嫌悪して、健康に悪いと落ち込む人もいらっしゃるかもしれません。

早寝早起きは個人の生活リズムの問題です。そうしたリズムが心地よい方は、早寝早起きを選べばよいでしょうし、無理して行うものではありません。

玄米生活がお勧めできないタイプもある

早寝早起き同様に、玄米生活についても見直してみましょう。最近では、玄米菜食をテーマにしたレストランなども増え、ヘルシーでダイエットにも良いとして好む人も増えているようです。特に、美容に良いと信じて玄米菜食を選ぶ女性も増えています。

玄米は、精製しないお米のことで、胚芽を含み栄養価が高い食材です。玄米を中心に、味噌や醤油などのシンプルな調味料を使い、野菜中心の和食が健康であると考えられています。

これはいわゆる、江戸時代の食事そのものです。玄米にはビタミンB群が含まれており、白米を主食にした江戸ではビタミン不足による脚気が増えてしまいました。ここから玄米でビタミンB群を摂ろうということが言われます。

江戸時代ではこれでも良かったのですが、様々な食材を選ぶことができる現代では実はとても効率が悪いのです。
ビタミンB群を摂るなら、玄米よりも豚肉の方が豊富ですから、わざわざ玄米を食べなくても、豚肉を食べたらよいということになります。

白米と比べると玄米は血糖値を緩やかにあげてくれますが、それでも食べすぎると血糖値の上昇は起こります。血糖値の上昇によって肥満ホルモンのインスリンが分泌されてしまいます。白米でも玄米でもインスリンの上昇は起こります。つまり、玄米なら太らないというのも迷信だということです。

玄米が身体に良いというのは昔の考え方であり、それも一つの健康法かもしれません。しかし、医学的な面で発達した現代では、玄米を食べない方が良いタイプもあることがわかっています。

子供と胃腸が悪い人は、玄米はお勧めできない

実は、子供と胃が悪い人は玄米生活は向いていません。玄米を消化する能力が低下しているからです。玄米は外側の茶色い部分のほとんどが食物繊維です。そして、内側の糖質をエネルギー源として使います。

玄米には食物繊維が豊富に含まれるのは事実ですが、同時に未消化物になりやすいという面があります。特に子供の胃には負担が大きく、玄米を主食にするとエネルギーとして不十分になる可能性があります。

また、胃が悪い人にとっては玄米の消化はとても時間がかかります。食物繊維の摂りすぎで便秘になる場合もあるため、腸の状態にも左右されてしまいます。

玄米で一時的に良くなったと感じても、長期的に不調が起こることもあります。玄米に含まれるフィチン酸は体内のミネラルを排泄することがあり、貧血を起こしやすくしてしまいます。

玄米は精米を行わないために農薬が付着している場合があります。化学物質に過敏だったり、腸内にカンジダ菌がいる場合は、アレルギーをはじめとする不調を起こしてしまうこともあります。

一見、健康に良さそうな玄米も、あくまでも個人差があり、誰もが健康になるわけではないことを覚えておきましょう。

どうしても玄米生活を続けたいのであれば、無農薬の玄米を使って、発芽玄米で炊飯することをお勧めします。特に子供に玄米を強要するのはお勧めできません。白米と混ぜるか、精米歩合を調整しましょう。

特別栽培米 大潟村あきたこまち 発芽玄米鉄分 1kg
大潟村あきたこまち生産者協会
売り上げランキング: 502

まとめ

早寝早起きに玄米生活…なんとなく健康そうだと思いますが、なかなか実践できないという人も多いことでしょう。実際にやってみたものの続かない場合もあります。健康のために行えることで万人に通用するものはないといわれています。一般的に健康に良いといわれていても、合わない場合がありますので自分の体感を大切にしましょう。どんな健康法であっても無理をしないようにしたいものです。

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