腸内で水分を吸収して大きく膨らむので、便のかさが大きくなります。そうなると、腸内が刺激されて蠕動運動が盛んになるほか、水分を含んでいるので、便を柔らかくしてくれます。食物繊維が排便を促し、便秘を解消してくれるのは、こうした働きを持っているためなのです。
ところで、高脂肪や高タンパク中心の食事を続けていると、腸内に発ガン物質が生まれやすいとされています。そこで、冒頭でも触れた、発ガン物質などの有害物質を吸着して体外に排出するという作用が、効果を発揮してくれるのです。つまり、食物繊維の摂取によって排便がスムーズになれば、腸内に止まった有害物質が便と一緒に体外に出ていくというわけです。これが、食物繊維が大腸ガンの予防にも一役買っているといわれるところです。
このほか、水に溶けるものと溶けないもの、両方の部類に属するものの1つに、リンゴやバナナなどに含まれるペクチンと呼ばれるものがあります。この成分は、腸内で水をたくさん吸収するので、硬くなろうとする便を軟らかくし、排便をスムーズにしてくれます。したがって便秘の解消・予防に役立ちます。
逆に、下痢を抑える働きも担っています。それは、腸内をあまり刺激せず、腸壁を保護するという作用があるからです。
ちなみに、皆さんがよくパンにつけて食べるものにジャムがありますが、あのようなドロッとした状態になるのは、原料となる果実にペクチンが含まれているからなのです。
- ●リンゴの食べ方一工夫
- リンゴを食べる際は、皮をむいて食べるより、皮ごと食べるのがベター。なぜなら、ペクチンは実よりも皮に多く含まれているからです。また、そのまま食べるのも結構ですが、できればすりおろして食べたいもの。便秘にも下痢にも効果を発揮するペクチンの整腸作用がより高まります。特に下痢を起こした時にはお勧めです。
ちょっと横道
便秘のメカニズム便秘とは、便が硬くて排出しにくい状態のことだといわれています。では、硬くなった便を軟らかくするにはどうすればよいのでしょうか。それには、水分の摂取が必要です。
水分は大腸で吸収されますが、その水分はどこからくるのかというと、消化した食べ物なのです。しかし、水分をあまり摂らないでいると、便から水分を吸収することになり、便はさらに硬くなってしまいます。
そうなると、先に記したように便が排出しにくくなってしまい、やがては便秘へとつながっていくのです。
水分摂取には食物繊維こうしたことから、水分を充分に摂ることが便秘解消（予防）のまず第一歩といえるでしょう。ただし、自分ではたくさんの水分を摂っているつもりでも、大腸内では、すぐさま腸壁から吸収されてしまいます。
そこで、食物繊維の持つ働きを借りるわけです。つまり、食物繊維を摂取すれば、腸内で水分を吸収して大きく膨らむので、便が軟らかくなり、排便が促されるのです。
Of the nutrients obtained from food, carbohydrates, lipids, proteins, minerals, and vitamins are said to be the five major nutrients, which play an important role in our body, but in addition to this, it is called the “sixth nutrient”. There are things. That is “dietary fiber”. In the past, it was only seen to improve bowel movements, but now, in addition to preventing arteriosclerosis and gallstones, it suppresses the generation of cancer cells in the intestine and carcinogens and other substances. It is recognized as having the function of discharging harmful substances out of the body. So, let’s take this dietary fiber out of the many nutrients and explore the performance of these eight sides.
Excretion of harmful substances along with dietary fiber and stool that help prevent obesity
The treasure trove of dietary fiber is the so-called “flavor of your baby”, such as kinpira burdock (upper left), dried daikon (upper right), and boiled hijiki (lower center). Why don’t you take the challenge actively?
In short, dietary fiber is something that is not digested in the body. To be more specific, it refers to food ingredients that are not decomposed by human digestive enzymes. Therefore, instead of being digested and absorbed by the stomach and small intestine, it reaches the large intestine as it is, and eventually becomes feces and leaves the body.
Dietary fiber is roughly divided into those that are soluble in water and those that are insoluble. Both of them have the characteristic of absorbing water and expanding, so even if they are taken into the body, the food will increase in bulk and you will feel full. Therefore, for dieting, if you do not forcefully reduce the amount of food, you can use the ingredients containing it in your diet to prevent obesity without overdosing energy.
It is also known that it absorbs harmful substances such as carcinogens and discharges them out of the body. It grows good bacteria in the intestine and creates an environment in which carcinogens are less likely to be produced.
On the other hand, these two types are also known to have different characteristics and functions. Now let’s look at each category.
What dissolves in water
Removes cholesterol, prevents arteriosclerosis, enhances peristalsis of the large intestine, and promotes defecation
Koya Tofu is also a recommended dish
You can get more dietary fiber by combining various kinds of foods than by eating foods containing dietary fiber alone.
A mixture of spinach, tofu, shimeji mushrooms, carrots and konjac.
Boiled beans and kelp.
It absorbs excess cholesterol in the intestine and excretes it with stool. As a result, the proportion of cholesterol present in the blood and bile is reduced, resulting in the prevention of arteriosclerosis and gallstones.
In addition, it also has the function of accumulating water and increasing the bulk. As a result, it more effectively digests and absorbs food and increases peristaltic movement of the large intestine (which is digestive movement in the gastrointestinal tract), resulting in faecal excretion.
Main ingredients
● Glucomannan
It is included in konjac. Since it reaches the intestines without being digested by the stomach, the intestines work actively. Then, the action of absorbing waste products in the intestine and excreting them out of the body is promoted, which is also useful for eliminating constipation.
● Sodium alginate
It is contained in seaweeds such as kelp and seaweed. When these are dipped in water, they become slimy because they contain this ingredient.
● Gum quality
Included in beans such as pods.
Insoluble in water
Absorbs water in the intestine to help relieve constipation, smooth defecation, and help prevent colon cancer
As it absorbs water in the intestine and swells greatly, the stool becomes bulky. Then, the intestines are stimulated and the peristaltic movement becomes active, and since it contains water, it softens the stool. It is because of these functions that dietary fiber promotes defecation and eliminates constipation.
By the way, it is said that carcinogens are likely to be produced in the intestines if you continue to eat high-fat and high-protein diets. Therefore, the effect of adsorbing harmful substances such as carcinogens and discharging them out of the body, which I mentioned at the beginning, is effective. In other words, if the ingestion of dietary fiber makes defecation smooth, the harmful substances that have stopped in the intestine will go out of the body along with the feces. This is where dietary fiber is said to play a role in preventing colon cancer.
Sweet potatoes that are high in fiber are effective in improving bowel movements. It’s good to eat as a snack.
Main ingredients
● Cellulose
Vegetables, sweet potatoes, brown rice and black bread are also included.
● Hemicellulose
It is contained in unpolished grains.
● Lignin
It is included in burdock. In recent years, it has been confirmed that it has a function of suppressing the development of cancer cells.
● Chitin
It is included in shrimp and crab shells.
Pectin contained in apples-For constipation and diarrhea ◎
In addition, one that is soluble in water and one that does not dissolve in water, and one that belongs to both categories, is called pectin contained in apples and bananas. This ingredient absorbs a lot of water in the intestine, so it softens the stools that are trying to become hard, and makes defecation smooth. Therefore, it is useful for eliminating and preventing constipation.
Conversely, it also plays a role in controlling diarrhea. This is because it does not stimulate the intestines so much and protects the intestinal wall.
By the way, there are jams that people often eat with bread, but the reason why they are in such a drunk state is that the fruit that is the raw material contains pectin.
If you eat apples and bananas
● One way to eat apples
When eating an apple, it is better to eat it with the skin than to peel it. This is because the skin contains more pectin than fruit. You can eat it as it is, but if you can, grate it and eat it. The action of pectin, which is effective for constipation and diarrhea, is enhanced. Especially recommended when you have diarrhea.
Sideways
Constipation mechanism
Constipation is said to be a condition in which stools are hard and difficult to discharge. So how can we soften a stiff stool? It requires the intake of fluid.
Water is absorbed by the large intestine, but where it comes from is digested food. However, if you don’t drink too much water, you will absorb water from your stool and it will become harder.
Then, as I mentioned earlier, it becomes difficult for stools to be discharged, and eventually it leads to constipation.
Dietary fiber for fluid intake
Therefore, taking enough water is the first step in eliminating constipation (prevention). However, even if you think you are drinking a lot of water, in the large intestine, it will be immediately absorbed through the intestinal wall.
Therefore, we borrow the function of dietary fiber. In other words, when ingesting dietary fiber, it absorbs water in the intestines and swells greatly, which softens stool and promotes defecation.
古くからウコンは、五臓（肝臓・心臓・脾臓・肺・腎臓）の中でも、特に肝機能を強くする働きがあるとされ、民間療法的に利用されてきました。また、ウコンには胃腸の働きを整えると同時に、老化防止効果があるといわれています。 ウコンの効用は、肝臓の働きを助けて、肝臓が分泌する消化液である胆汁を増やしていきます。このため、二日酔いや悪酔いを防ぐほかにも、体内の有害物質の排泄を助ける働きがあります。胆汁分泌を促すことにより、肝臓の機能を高めることになります。
食物繊維とは、一言でいえば体内で消化されないもの。もう少し具体的にいうと、人間の消化酵素で分解されない食物成分のことを指します。したがって、胃や小腸で消化・吸収されずに、そのまま大腸にまで到達し、やがては便となって体外へ出ていくのです。
