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おからで始めるダイエット!おからのダイエット効果でキレイに

食事の欧米化が進み、ファーストフードやコンビニ、パンやパスタなど私たちの食事が便利で手軽になった分、肥満も深刻化しています。そこで日本の伝統食である和食、おからのダイエット効果をあらためて見直して見ましょう。まさに、女性のためにある食べ物かもしれません。おからはお豆腐の仲間、体に良い健康食として日本人に馴染みの深い、長く愛されている食材です。おからは、お豆腐を作るプロセスで出来る、煮た大豆を絞りきった後の凝縮されたもの、ときけば、いかにも体に良さそう。実は想像以上にダイエット効果の高い食材なんです。 最近 お腹が太ってしまったという方、おへそのまわりのぷにぷにお肉が気になっている方、またもちろん健康に痩せたいという方必見のダイエット食材、おからの成分とすばらしいダイエット効果をご紹介いたします。
okara1

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「おから」は食物繊維と大豆たんぱく質のかたまり

まずは納得!おからのダイエット成分

大豆の殻という語源のおから。大豆のたんぱく質は健康に良いアミノ酸バランスの優れたたんぱく質。コレステロールを低下させるリノール酸は痩せるのを促進する大切な脂肪。サポニンは同じくコレステロールの低下を促進し、また抗酸化作用のあるポリフェノールも含んでいます。大豆そのままでは調理も限られますが、そこでぜひおからでこの優れた成分をとりましょう。

体脂肪に効く食物繊維とサポニンの宝庫 おから

食物繊維を豊富に含んでいるため、便秘解消とともに、体内の有害物質、悪玉コレステロールなどを吸収し排泄してくれるデトックス効果に優れています。また、食物繊維で満足感も持続し、食べすぎを防いでくれます。 サポニンには血管に付着した脂肪を洗い流して排出する、脂肪の吸収を抑える効果があります。若返りの効果があるともいわれ、腸と血管を健康に保ち、肥満の予防効果にもなります。

低糖質のおからはダイエットの救世主

食べても食べてもお腹がすき、もしくは食べてもすぐに食べ物を欲してしまうことはありませんか。
食欲が止まらないのでダイエットが出来ずに苦しんでいる方、とても辛いですよね。食べても食べても空腹になるのには主に2つの体質に原因があるといわれています。
1. 血糖値のコントロールが出来ていない
ひとの体は血糖値が下がると空腹を感じます。エネルギーが不足していると判断して、食べるようにとサインを送るのです。食べ過ぎの人は、血糖値が安定していないことが考えられます。
低糖質のおからは、体内の血糖値のとりすぎを防ぎ、正常化してくれます。
2. 胃が大きくなっている
食べ過ぎがつづくと、自然に胃の許容量が増えてしまいます。ここで、食物繊維の豊富なおからで、満腹感を得るとともに、腹持ちが持続するので、食べすぎをふせぎ、胃の容量も改善されていきます。

メニュー次第で手軽に賢くダイエット

低カロリーでお腹いっぱいになり、おいしいので、おからはベジタリアンには毎日定番の人気食材でもあるほど、健康食かつおいしく続けられるんです。ダイエット効果の高い、長く続けられるかしこいレシピを紹介します。

低糖質で低カロリー。調理法に注意してかしこくやせよう

おからのカロリーは、100gあたり112kcalと低カロリー。白米100gのカロリーが168kcalであることを考えると、ヘルシー。これは水を含んだそのままのおからのカロリーです。また、人は糖質をとりすぎることで脂肪をためこんでしまうので、低糖質のおからは脂肪になりにくいのです。

調理して水分を飛ばしたおからは、100gあたり約200kcalになるので、食べすぎは要注意。油を少量にして調理しましょう。おからを使ったつくね、おからバーグ、おからのお好み焼きなどつなぎとして料理に、また卯の花やサラダなど、様々なレシピを試してみましょう。おいしく食べてきれいに痩せられます。 おからクッキーを耳にした事のある方も多いかもしれませんが、間食としてとりいれるのもおススメ。小麦粉のかわりにおからが使われているクッキーなので、おいしく満足度も高くおやつとして取り入れられます。

okara cookie

料理が苦手でも手間いらずのおからパウダーダイエット

毎日料理などなんとなく手間が面倒そう、と心配している方はいませんか。おからは簡単に毎日食事に取り入れられるのです。おからパウダーとして、粉末の乾燥おからは安価でどこでも手に入ります。
これを普段の料理にかけるだけ。お味噌汁やスープ、ヨーグルト、シチュー、食事の際にかけるだけ。
味も変わらず、ゆっくり食べることで、満足感の得やすいおからの効果で、すぐにお腹がいっぱいになる感覚が実感できます。おからの美容ダイエット成分を何もしなくてもとることが出来ます。

一食おからに置き換えてお腹まわりがすっきり

おからがダイエットに最適といわれるのはなぜかというと、おからに含まれる豊富な食物繊維が満腹感を高めてくれるからです。食物繊維はおからと同じように、水と混ざると膨張して、少ない量で満腹感を得られるのです。また、豆腐には含まれていないサポニンという成分は、生活習慣病の予防する効果があり、活性酸素の働きを抑制してくれます。デトックスと若返りの両方できれいになれます。お腹がすっきりとするということで、ダイエットもより効果的になります。

続けることでますますずやせる!おからで続くダイエット効果

大豆サポニンを三ヶ月食べると、私たちの消化器官である小腸の内側に無数にある絨毛が細くなることで、栄養分を過剰吸収しなくなるのでダイエットできる、というメカニズムがあります。腸が若返り、長く続けることにより健康に体質改善してくれます。

痩せにくくなった体にもダイエット力を発揮

無理なダイエットなどで代謝が減り、内臓の働きが弱くなっている心当たりはありますか。
そんな痩せにくい体質も改善し、健康で正常な痩せやすい排泄効果も期待できます。
体重にくらべて脂肪の量が多いとその分、ミネラル・タンパク質の比率が低くなって、大切な内臓のはたらきが衰えるので、そんなときにもおからを積極的にとりましょう。

おからダイエットで代謝力もアップ

痩せやすい体を作ってくれるおからですが、大豆たんぱく質は代謝力を高めてくれる筋肉量を高めてくれる強い味方。ダイエット中に不足しがちなたんぱく質を効率よくとれるので、代謝もアップ。
適度な運動をする前にとることで、効果もより期待できます。

おからダイエットの注意点

 健康かつ安全な、体に良い成分のつまった食材のおからですが、食物繊維がたっぷり含まれているので、食べ過ぎには注意しましょう。一度に大量にとるとお腹が緩くなる場合があります。1日50gがちょうどよいと言われています。また、豆腐と同じように生のおからの賞味期限は短いので、炒ってから小分けにして冷凍しておくと調理しやすく保存できます。

おからを毎日食べる習慣をつけて、健康的にダイエット

 すばらしいおからのダイエット効果をご紹介してきましたが、気軽に毎日の食事におからを取り入れてみませんか。毎日が楽しくなり、鏡を見るのが楽しみになります。きれいになってやせる理想的な暮らし。おいしくてやせられるのはダイエットの長続きの秘訣。健康的に楽しく続けられるのが「おから」です。

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