食と栄養と健康

夏バテは夏型栄養失調。

koala-1651052_640
コアラって、幸せね。
夏の間、こんな風に寝ていられたら、どんなにいいだろう。
と、現実逃避したくなるほど、暑い!寝苦しい!しんどい!
でも、まだ7月だよ〜!
っと、そこかしこで叫びが聞こえてきそうです。

夏バテリスク度チェック

早くも夏バテが始まっている方も、始まっていない方も。
夏バテリスクをまずはチェックしてみましょう。

  1. 食欲がなく、欠食しがち
  2. 喉ごしが良い麺類ばかり食べる
  3. フルーツだけですませることも多い
  4. 冷たい飲み物や食べ物を毎日摂っている
  5. 不眠気味。寝つきづらい・眠りが浅い
  6. エアコンの効いた部屋にいることが多い
  7. 暑い屋外での作業が多い
  8. 暑い屋外と涼しい部屋を行き来することが多い
  9. 夜更かしをしがちだ
  10. 休みの日に寝だめをしがちだ

2つ以上で夏バテリスクあり。

夏バテは、気温や湿度など不可抗力の部分もありますが、
ライフスタイルの改善によって対策ができます。
これから1カ月半という長い夏を乗り切るために、今からできること、お伝えします。

夏バテは胃腸の冷えから始まる

4
何と言っても、夏に弱るのは胃腸
冷たい食べ物やキンキンに冷えた飲み物を基本に食べたり飲んだり。
続けると、胃腸の機能・消化酵素の働きが低下して、消化不良・食欲不振になります。
すると、

  1. 食べれない
  2. 食べても消化できない
  3. もたれるから、喉ごしや消化の良い水分や果物、麺類に偏る
  4. 栄養素の摂取・吸収が低下する
  5. 夏型栄養失調が加速する
  6. 夏バテの日常化
  7. 寝込みたい、けど寝込めない。
  8. つら〜い。

となる訳です。

夏型栄養失調が夏バテを起こす

夏型栄養失調って、なんでしょうか?
夏の食事を思い浮かべてみてくださいな。

図2png素麺!
5冷やしうどん!
l80冷麺!
3果物!
7 アイス!
6冷たい飲み物!
こんなところではないですか?
これらに共通して多く、共通して少ない栄養素は?

  • 多い:糖質
  • 少ない:タンパク質・ビタミンB群・ミネラル類

基本的に糖質に偏っていますね。
なので、夏型栄養失調とは、タンパク質・ビタミンB群・ミネラル類の不足のこと。
それによって「電池切れ」の状態になってしまうのです。

battery-1688883_640

タンパク質の不足は、存在の危機

体はタンパク質によって成り立ち、タンパク質によって回っています。
だから、タンパク質の低下は存在の危機です。

体の中のたんぱく質と言えば、

  • ホルモン
  • 神経伝達物質(セロトニン・ドーパミン・ノルアドレナリンなど)
  • 抗体(免疫細胞が作る攻撃物質)
  • 輸送タンパク(酸素やお薬などをデリバリーするタンパク)
  • 遺伝子
  • コラーゲン(皮膚・血管・骨などを支える)
  • 皮膚・毛髪・爪
    なので、これらが不足すると
  • ホルモン分泌の低下:月経不順・ストレスに弱くなる・疲れやすくなる
  • メンタルの不具合:抑うつ・無気力・不眠など
  • 免疫力低下:風邪をひきやすいなど
  • 代謝の低下:疲れやすい・太りやすい・怠い
  • 肌のハリがなくなる
  • 血管や骨がもろくなる
  • 髪の毛が抜けやすい
    など、色々起きてきます。

まさに、夏バテで起こりやすい症状ですね!
タンパク質は、肉・魚・卵・豆製品などで夏にもしっかり摂りましょう。

ビタミンB不足が電池切れのモト

ビタミンB群は、葉酸を除いては、動物性食品に多く含まれています。
だから、夏の食事の偏りで、不足しがちになります。
詳しくは、以前の記事「薄い尿は要注意!現代人のビタミンB不足と不調」へ

不足すると総じて

  • 疲れやすい・だるい・動けない
  • イライラ・うつうつ
  • やる気が出ない・集中できない
  • 不眠
  • 太りやすい

などの症状が出てきます。

ビタミンB1

糖をエネルギーとして燃焼するときに使うので、砂糖や糖質に偏った食事でますます減少しやすい。
アルコールでも消費されるので、夏に暑くてビールばかり飲んでいる…なんて生活も危険です。
だから、不足するとエネルギーが作れず、電池切れに。

eel-645641_640

何と言っても、うなぎに豊富。豚肉や納豆にも。
ニンニクや玉ねぎに含まれる「アリシン」はビタミンB1の吸収を高めるので、一緒に摂ると効率アップがアップします。

ビタミンB2

エネルギー代謝に不可欠ということは、不足するとやはり電池切れに。
足りていると尿が真っ黄色に色づくので、透明に近い尿であれば不足している証拠。
夏の尿って結構薄いですよね?
ブドウ糖を脳のエネルギーに変えるのに必要。
脂質をエネルギーとして燃やすのにも不可欠です。
レバーやうなぎに豊富。

ビタミンB6

アミノ酸代謝に関わるので、体の中のタンパク質をうまく利用するのに不可欠。
セロトニンやメラトニン、ドーパミン分泌にも不可欠。
不足すると、不眠や抑うつになりやすい。

sushi-685912_640

カツオ・マグロなどの赤身の魚やレバーなどに。

とにかく、主食よりも夏は特におかずを意識して食べる努力をすることですね。

ミネラルの不足

特に月経のある女性は普段から鉄分が不足しています。
詳しくは「かくれ貧血、月経のある女性は全員注意!」
それに輪をかけて悪化しやすいのが、夏。
食欲不振で鉄分を多く含む食事がなかなか摂れず、摂取が不足します。
大量に汗をかくスポーツなどをすると、汗から出たミネラルの再吸収が追いつかず、不足を増長します。

  • 疲れやすい
  • ふらつき・めまいが起こりやすい
  • 抑うつやイライラ、集中力の低下
    などが起こりやすくなります。

普段から鉄不足でこれらの症状が出ている人は、
夏になって、太陽は明るいから気分が明るくなってもよさそうなのに、
逆にうつうつ・どんよりしてしまうかも知れません。

特に女性では、シミができやすくなる!というのが手痛いところ。
シミを防ぐ酵素の活性には鉄が不可欠。
いくら日焼け止めを塗っても、鉄不足ではシミができやすくなります!
しっかりと鉄を補う事が大切。
鉄不足については、フェリチンをチェックする事をお勧めします。
「効果的な鉄の摂り方」を参照に。

夏のマルチ栄養食・カレーはいかがですか~?

そんな私も早くも暑さにやられて食欲低下気味。
という訳で、カレーに助けてもらってます。

m00041_000-min

カレーは、ターメリック・コリアンダー・コショウ・クミンなど、健胃作用・消化促進作用があるスパイスのおかげで、胃が動き、消化が良くなり、食欲がアップします。
を入れれば、野菜だけでは摂りにくいタンパク質ビタミンB群ミネラル類もとれます。
さらに、ビタミンB1の吸収をアップするアリシン豊富食材・玉ねぎを大量に投入できます。
野菜も大量に摂れます。
雑穀米にすれば、ビタミンB群ミネラル類もさらに補給できます。
PERFECT!!!

我が家は、ルーは使わず、スパイスから作っています。
ルーはほとんどが油な上、選ばないとトランス脂肪酸やリノール酸をたくさん摂る事に。
カレーで胃がもたれるという人は、悪い油を知らず知らずに摂っているかも知れません。
油は、MCT100%のココナッツオイルを使用。
トロミは、小麦粉ではなく、トマトをピューレにして。
ヨーグルトを入れて、酸味もプラスします。
火入れして善玉菌が死んでも、死んだ善玉菌は腸内フローラのエサになります。
甘みには、オリゴ糖もプラスして、腸内フローラを元気に。

カレーの話をしたら、カレーが食べたくなってきませんか?
今夜は、ぜひおうちカレーしてください~。

********
Presidentオンラインや東洋経済他

各メディアにて話題の書籍
↓↓↓↓↓↓↓↓↓↓↓
『日本人はなぜ臭いと言われるのか
 〜体臭と口臭の科学〜』(光文社新書)


「におい」は健康のバロメーター
原因と対策を一挙公開!

《本書の中の「驚愕の事実」》
◆日常的に口臭がある人ほど、自分の口臭を感じなくなる。
◆一番嫌われるのは汗臭。若い女性の100%が「許せない」。
◆加齢臭やミドル臭は、食生活やライフスタイルが原因。
◆ケアしない口の中には4千億以上の細菌。濃度は便以上。
◆歯周病菌は、糖尿病、動脈硬化、認知症やがんにも関連。
◆強すぎる香水や芳香剤は、もはや「香害テロ」認定。
【内容】
調査によれば、在日外国人の7割が「日本人の口臭にがっかりした経験」があるという。

35歳以上の日本人の8割が歯周病とのデータもある。
無臭社会日本、と言われるが、本当にそうなのか。
「自分は臭わない」「外国人に比べれば体臭は少ない」との思い込みは正しいのか?
「加齢臭」「ミドル臭」「スメハラ」などの言葉が流行する昨今、
「気にしすぎ」と一刀両断してよいのか。
医師の視点でみると、口臭や体臭は、健康のバロメーター。
体の「危機」を知らせるシグナルだ。
表面的ではない、真のにおい対策は、根本的な健康増進につながるのである。
本書では、予防医学を専門とする内科医が、
そもそもにおいとは何かにはじまり、におい物質と嗅覚や脳の関係、
また口臭や体臭の種類や原因となる疾病と対策について、わかりやすく解説する。

『日本人はなぜ臭いと言われるのか〜体臭と口臭の科学』(光文社新書)

 

ピックアップ記事

  1. 口臭・体臭の対策一挙公開!においからのヘルスケア

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