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カルニチンのダイエット効果とより効果を引き出すために必要なこと

ダイエットに興味のある方は、カルニチンという成分を誰でも耳にした事があるかもしれませんが、脂肪燃焼効果が高いことで有名なL-カルニチンをご存知ですか。脂肪を燃焼させてエネルギーに変える役割をする栄養素がカルニチンで、L-カルニチンが特に脂肪燃焼効果の高い必須アミノ酸の一種といわれ、他の栄養素にはない大切な役目を果たしています。

もともと体内で生成される栄養素のL-カルニチンですが、年をとるにつれて体内のカルニチン量が減り、20代とくらべて40代にはその量は半減してしまうといわれています。ではカルニチンをただ摂取すればそれだけでやせられるのか、というとカルニチンそのものがやせる成分なのではなく、痩せる働きに必要不可欠な成分なのです。カルニチンがどのように作用して脂肪を燃焼させるのか、その脂肪を燃焼させるプロセスとメカニズムをくわしく知ることで、積極的にそのダイエット効果的をとりいれましょう。

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ダイエットを促進するカルニチン

脂肪が燃えて、エネルギーに変わまでには、体の中で2つの働きが必要になります。 まず体の中にある中性脂肪が遊離脂肪酸へと分解され、その次に、遊離脂肪酸をエネルギーに変える細胞内のミトコンドリアという組織へ、カルニチンが遊離脂肪酸を運ぶ役目をします。カルニチンがなければ、遊離脂肪酸はミトコンドリアへ入れませんので、遊離脂肪酸を燃やしてエネルギーに変換することが出来ません。カルニチンが体の中にたくさんあれば、遊離脂肪酸はそれだけエネルギーに変換されやすくなります。ここで、2つの働きがなくては、中性脂肪はそのままではエネルギーに変換できません。まず第一に中性脂肪を遊離脂肪酸へ分解する必要があります。体が中性脂肪を遊離脂肪酸へ変えるのには、摂取カロリーが消費カロリーよりも少ないときに中性脂肪が遊離脂肪酸へ分解されるのです。摂取カロリーが少ないと、人の体は脂肪を燃やそうと働きかけるというダイエットの基本のメカニズムです。

ダイエットによって中性脂肪を遊離脂肪酸へ分解した際、体内のカルニチンが十分にあれば、カルニチンがエネルギーに変換する運搬作業を行い、脂肪がエネルギーへと変わり、ダイエットを促進する効果があるということです。

カルニチンでとどこおっていたダイエット効果倍増

食事をおさえているのにやせない、運動しているのにやせないということはありませんか。
人の体には約60兆以上の細胞があるとされていますが、そのすべてが脂肪を脂肪酸へ分解できます。食事量をひかえて、摂取カロリーをおさえれば、必ずやせるはずなのです。

食事量をひかえ、カロリーをおさえてダイエットをしているのに、中性脂肪を遊離脂肪酸へ分解していても、カルニチンが不足しているためエネルギーに変換されていない状態が、思ったようにやせないという状態といえます。ダイエットしているのに痩せにくいという方は、ぜひカルニチンに注目してそのダイエット促進効果を正しく発揮させましょう。ダイエットしている時は食事がかたよってしまう場合が多いのですが、偏った食事をすると、カルニチンが不足して、カルニチン不足のために脂肪が燃えない、やせないからさらに食事をへらす、という代謝の悪いつらく苦しい悪循環を生んでしまうのです。

カルニチンが多く含まれる食べ物をとろう

ダイエット中にはぜひカルニチンが多く含まれる食材をとりましょう。カルニチンは赤身の肉に多く含まれています。牛肉の赤身に多く含まれ、ラム肉や馬肉にも豊富に含まれていますが、日本人になじみ深く手にはいりやすい一般的な食材は牛肉といえます。

また、魚介類のあさりやしじみなどの貝類はカルニチンを豊富に含み、体内でカルニチンを生成するのを助けるアミノ酸の成分リジンが多く含まれるので、お肉が苦手というかたも、魚介類をとることで体内でのカルニチン生成を促進します。
Beef

カルニチンは筋肉に多く分布している

 カルニチンは主に体の中の筋肉部分に多く分布しているので、年齢とともに筋肉が衰えるため、自然に加齢とともに体内のカルニチンの量がへると言われています。運動をして筋力をアップし、カルニチンをとれば、さらに体の中のカルニチン量がふえ、エネルギー変換の効果が期待でき脂肪はどんどん燃えていくというよい循環が生まれます。軽いエクササイズやスクワットなどにカルニチンをとりいれることで、代謝アップとダイエット効果が倍増します。

疲労回復効果もあるカルニチン

カルニチンの成分は、体の疲れやだるさをとる疲労回復の効果もあります。体を鍛えている方には、カルニチンの疲労回復効果は有名で、フィットネスで鍛えながら、疲労回復の促進と筋力増強、ダイエットのすべての効果のために毎日カルニチンをとっています。体の疲れをとり、
体のエネルギーを作り出すスイッチをいれるL-カルニチンが、疲れを回復し体の動きをスムーズにしてやせやすい体へ促進してくれるのです。

毎日のカルニチンをどのように補うか

普段の生活で積極的にカルニチンをとるには、毎日の食事に積極的にカルニチンを多く含む食材をとる方法と、サプリメントでとる2つの方法があります。

手軽なのは、サプリメントは持ち歩きもしやすく、日本のメーカーでも海外のメーカーでも様々なカルニチンサプリメントがどのドラッグストアでも手に入ります。1日の摂取の目安量として1000mg程度とされているので、効率よく摂りましょう。ただ、覚えておきたいのはぜひたんぱく質と一緒にとりたいカルニチン。筋肉量をふやして脂肪を燃やす効果を倍増させるには、たんぱく質を積極的に摂りたいので、食事でたんぱく質をしっかりとるよう心がけましょう。

運動とカルニチンで内臓脂肪をどんどん燃やそう

ダイエット中は、イメージでお肉を敬遠しがちですが、逆です。近年積極的に赤身の肉をとろうという正しいダイエット情報も話題になってきてはいますが、筋肉を増やし、脂肪を燃やすには赤身肉とカルニチンが強い味方なのです。食事をひかえるだけでなく、きつい運動が苦手という方も、無理なくエクササイズすることで、普段の生活で内臓脂肪を燃やす効果を倍増をしてくれるのがカルニチンです。

カルニチンで痩せにくい体を痩せやすい体質に

なかなかやせない仕組みを前述でも説明しましたが、カルニチンの効果を知って、あなたもやせやすい体を手に入れられます。毎日意識してカルニチンをとることで、体内に欠乏していたカルニチンがしっかりと脂肪酸をエネルギーに変換してくれる働きを促進しましょう。細胞の働きが活発になり、代謝と脂肪燃焼アップに、カルニチンが体内に十分にあるのとないのでは雲泥の差です。やせにくい、代謝機能が低下しているかもと心当たりのある方はぜひ、疲労回復とダイエット効果のためにカルニチンをとりましょう。

安全性も高く、手軽に毎日つづけられるカルニチン。カルニチンの効果をしって、ダイエットに心強い味方ができましたね。カルニチンの知らなかった体内での脂肪燃焼促進の働きを補うことで、正しく痩せることが出来ます。苦しいダイエットはつらいし続かない中で、ぜひ毎日の食事と生活にカルニチンをとりいれて、賢くしっかり脂肪を燃やしダイエット効果を促進しましょう。

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