主治医が見つかる診療所|糖質制限ダイエット・糖質が少ない食材を使ったレシピ集

今回はカロリー制限、糖質制限ダイエット、
名医たちが最新ダイエットを教える。

この記事では糖質制限ダイエットに関して紹介。

※「カロリー制限ダイエット」の記事はコチラに掲載。

糖質制限ダイエットで痩せる理由

街の人に意見を聞くと、
糖質とは甘い物を指すと勘違いする人が多いが、
ご飯やパスタも糖質である。

更に根菜類、ビールや日本酒などの醸造酒にも、
糖質は多く含まれているので注意が必要。

糖質制限をすると血糖値が殆ど上がらないため、
インスリンの分泌が極めて少なく済む。

インスリンは肥満ホルモンと呼ばれており、
糖質を制限することで、
この肥満ホルモンが、
分泌されにくくなるので脂肪が溜まらなくなるのである。

糖質制限ダイエットのメリット

  • 持病などのない健康な方であれば糖質さえ控えれば好きなだけ食べて良い
  • カロリーも気にしなくて良い
  • すぐに効果が出る

高雄病院の江部康二医師によると、
糖質さえ抑えればお酒も魚もお肉も食い放題だという。

糖質制限ダイエットの方法

江部康二医師の提唱する糖質制限は3段階ある。

①スーパー糖質制限
1日3食とも糖質を抜くというもの。

②スタンダード糖質制限
1日2食、朝と夜は糖質を抜くというもの

③プチ糖質制限
1日1食、夜だけ糖質を抜くを抜くというもの。

江部康二医師によると食事内で、
糖質の多いご飯は断り、
おかずだけでお腹を一杯にするのが重要だという。

また、衣は小麦粉やパン粉が多いため、
半分剥がすのもポイント。

ちなみに、
姫野友美医師によると、
糖質は最低でも1日100g以上は摂取した方が良いという。

番組ではその他、
糖質の少ない食材を使った簡単レシピも紹介された。

アボカドのツナマヨチーズのせレシピ

※ピザが食べたい時にオススメ

~材料~

アボカド1個 ツナ缶1缶 マヨネーズ15g ピザ用チーズ20g

~作り方~

1:ツナとマヨネーズを混ぜる。
2:アボカドを半分に切り、種のくぼみに(1)を入れる。
3:の上にチーズを乗せる。
4:電子レンジで約1分加熱しチーズを溶かす

豚肉と白滝の味噌バタースープレシピ

※味噌ラーメンが食べたい時にオススメ

~材料~

豚バラ肉50g 白滝100g ショウガ5g ごま油大1/2
ニラ1/2束 モヤシ50g 水300㏄ 中華ダシの素大1
味噌小2 バター10g

~作り方~

1:鍋でごま油を熱し、ショウガを入れ香りが出るまで炒める。
2:豚肉を加え炒める。
3:さらに下ゆでした白滝を加えて炒める。
4:水を加え、中華ダシ、モヤシ、ニラを入れて軽く煮立たせる
5:火を止めて味噌、バターを加える

ネギたっぷり納豆オムレツレシピ

※納豆ご飯が食べたい時にオススメ

~材料~

卵3個 納豆1パック ネギ1/2束 鰹節1パック
麺つゆ大2 オリーブオイル大1

~作り方~

1:溶き卵に納豆と鰹節、ネギと麺つゆを加え混ぜる。
2:温めたフライパンにオリーブオイルを敷く。
3:低温で焼き、オムレツを作る。
4:鰹節をかける

糖質の少ない食べ物
「ばあさまたちにとおなし」

糖質の少ない食べ物を覚えるには、
ばあさまたちにとおなし」という言葉を、
呪文のように覚えると良い。

  • あ:アボカド
  • さ:魚
  • ま:マヨネーズ
  • た:卵
  • ち:チーズ
  • に:肉
  • と:豆腐
  • お:オリーブオイル
  • な:納豆
  • し:焼酎

となっている。

レビュー

糖質制限ダイエットは以前から言われておりましたが、
具体的なレシピや、
食材まで明かしていただけた事は、
非常に重宝出来る情報だったのではないでしょうか。

ちなみに、
糖質が多い食べ物の代表格と言えば、
ご飯、パン、麺といったいわゆる主食ですが、
その他にも上述されたように、
じゃがいも、かぼちゃ、にんじんといった、
根菜類が挙げられます。

とはいえ、
極端に糖質を制限してしまうと、
1日の行動に必要なエネルギーが摂取出来ないので、
ほどほどにして、
体調第一に考え努めるようにしましょう。

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