《世界一受けたい授業》便秘対策・お通じが良くなる食材ランキング!食物繊維は排便をスムーズにする以外に、腸内環境も整える!

※世界一受けたい授業 2013年6月8日放送分より

医療のウソ、ホントを暴くスペシャリスト、
医療ジャーナリストの森田豊先生が長生き食材ランキングを発表する。

便秘対策!お通じ力の良い食材ランキングを発表する。

女性の大敵、便秘・お通じに良いとされる、
野菜・果物のベスト3をランキングにした。

便秘対策!お通じ力ランキング

1位:ゴボウ(食物繊維100g中6.1g)
2位:アボカド(食物繊維100g中5.3g)
3位:ブロッコリー(食物繊維100g中3.7g)

ちなみにゴボウの食物繊維は、
皮の近くに多く含まれている為、
皮をよく洗った後、あまり削り過ぎない方が良い。

アボカドは胃腸の調子を整えてくれる、
オレイン酸も非常に豊富である。

ブロッコリーは茎の方が食物繊維豊富なので、
残さず食べた方が良いという。

またひとくちに食物繊維といっても、
その働きは2種類存在する。

1つは便の量を増やして、
スムーズな排便を促す役割。

2つは腸の中の善玉菌の餌となり、
腸内環境を整えてくれる役割。

アボカドという食材はこの2つの働きについて、
優れているという。

更に森田先生は炭酸水もこれらの食材に併せて飲むと、
効果が高いことを説明。

炭酸水を飲むと胃が膨れて、
腸が動く仕組みが身体にはあり便秘解消に繋がることを明かした。

ちなみにセロリの筋は食物繊維ではないという。

《もうちょっと調べてみた&所感》

便秘に悩んでいる方は勿論なのですが、
逆にお腹がゆるゆるな方にとっても、
腸を正常化してくれるオレイン酸豊富なアボカドは良いかもしれませんね。

とはいえ、
アボカドはなかなか日常的に食べるような野菜でもないですし、
ちょっと食材コストも高め。

便秘解消を促すのであれば、
ゴボウを積極的に摂取した方が良いかもしれません。

ゴボウサラダやきんぴらごぼうを毎日、
サイドメニューに入れておくと良いと思いますし、
独り暮らしの方にとっては、
ゴボウサラダは今やコンビニなんかでも、
安価で販売されていますからね。

いつもコンビニ弁当という方も、
付け足しで食しておくと良いかもしれません。

ちなみにですが、
便秘が解消されたり、
ゆるゆるなお腹がしっかりし、
便の質が良くなると痔の予防にも繋がります。

さり気なく、
日本人の国民病とも呼ばれる痔を予防する為にも、
食物繊維豊富な食材はきちんと抑えておきたいですね。

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