健康

ノンレム睡眠とレム睡眠

睡眠にはノンレム睡眠（脳波は徐波を示し、体も脳も睡眠状態）とレム睡眠(脳波は覚醒に近い所見を示すが、体の緊張はとれている睡眠)の2種類があります。ノンレム睡眠からレム睡眠が約90分で1サイクルになって一晩で4〜5回、繰り返され、睡眠の1つの周期を作っています。
ノンレム睡眠には深く脳を休息させる働きがあります。またレム睡眠には脳を目覚めさせ筋肉を弛緩（しかん）させて、体を休ませる働きがあります。ちなみにレム睡眠の状態にある人を起こしてみると、大抵の人が夢を見ており、夢と関係の深い睡眠と考えられています。
就寝直後のノンレム睡眠は深いですが、サイクルを繰り返し、明け方になるにつれて浅い睡眠となります。一方でレム睡眠は間延びしてきます。これは脳が「もう起きるんだよ」と全身に向かって指令を出しているという解釈もできます。
一般に長時間の睡眠の場合は、浅い眠りと中途覚醒の割合が高く、質の悪い眠りを継続させていることになり、その分だけ、昼間にも眠気が残ります。そんな時、居眠りや昼寝をすると、その分だけ夜間に熟睡しにくくなります。

睡眠の深さ

Sleep deeply related to brain activity

Humans sleep at night. It is said that the average sleep in adults is about 7 to 8 hours of sleep every day, but there is no special basis for this, and it seems that sleep time varies greatly from person to person. According to statistics, most of the Japanese sleep between 6 and 9 hours, but 5% of people sleep less than 6 hours.
Sleep has long been regarded as a state of rest to relieve mental and physical fatigue, but is now considered one of the active resting activities caused by the work of the brain.
Sleep is said to be closely related to brain function, as evidenced by the difference between EEG when awake and EEG while asleep. Sleeping is generally thought to help relieve body fatigue, but it is not. Even though you are in your room all day and not tired, you will fall asleep at night, because your brain will try to take a rest and relieve fatigue. This is called the essence of sleep. Given this, insomnia is considered to be a symptom that appears when, for some reason, the sleep mechanism in the brain fails.
Regular life is closely related to the normal functioning of the brain, such as regulating sleep rhythms. Because the body’s hypothalamus in the diencephalon incorporates “biological rhythm”, it is synchronized with the outside day-night rhythm in a cycle of almost one day, even if there is some deviation between morning type and night type Because it creates a life rhythm. In the human body, the sympathetic nerve is dominant during the day and the body temperature is high, whereas the parasympathetic nerve is dominant at night and the body temperature is set low, and it is easy to sleep. is.
The brain that controls sleep determines sleep quality based on sleep deprivation. The longer you stay awake, the more deep sleep you will see. This plays a major role in making up for sleep deprivation. If you have a lack of sleep, it will be reflected in your night’s sleep, with deeper sleep appearing more often than usual and making up for the lack. Therefore, you can adjust your balance well without having to sleep long.

Non-REM sleep and REM sleep

There are two types of sleep: non-REM sleep (brain waves show slow waves, body and brain are asleep) and REM sleep (brain waves show findings close to awakening, but the body is relaxed). From non-REM sleep to REM sleep is a cycle in about 90 minutes, repeated four to five times a night, making one cycle of sleep.
Non-REM sleep has the function of deeply resting the brain. REM sleep also has the function of awakening the brain and relaxing muscles, resting the body. By the way, if you wake a person who is in REM sleep state, most people dream and it is thought that sleep is closely related to dreams.
Non-REM sleep immediately after going to bed is deep, but it repeats its cycle and becomes lighter at dawn. On the other hand, REM sleep is prolonged. This can be interpreted that the brain is issuing a command to the whole body, “I’m up now.”
In general, when sleeping for a long time, the rate of light sleep and awakening during sleep is high, which means that poor sleep is continued, and that much sleepiness remains during the day. In such a case, if you take a nap or take a nap, it will be difficult to sleep well at night.

Sleep depth
Sleep quality declines with age

Newborn babies drink milk and poop every three to four hours and are almost asleep. Sleeping and waking up several times a day in this way is called “polyphasic sleep”. As this kind of polymorphic sleep in infancy grows, it sleeps intensively only at night. Concentrated sleep only once in this way is called “monophasic sleep”.
It is generally said that the quality of sleep decreases with age. Older adults may fall asleep during the day or wake up at night, but this is considered to be one of the aging phenomena caused by the impaired brain activity. More elderly people complaining of insomnia seem to be related to their sleep being interrupted prematurely. As the quality of sleep has deteriorated, it is necessary to cover the amount, for example, to sleep early or stay in the futon for a long time.
So how many elderly people complain of insomnia? According to a survey of elderly people living at home in a prefecture, one-sixth of them reported insomnia. In the United States, it has been reported that over the age of 60, more than 25% of the total, and over the age of 70, 60% have trouble sleeping comfortably.

果菜

野菜の色の違いをご紹介

野菜の色は大きく赤色、黄色、緑色、紫色、白色の5色に分けられます。それぞれの色を代表する野菜と特徴を見ていきましょう。

＜赤色系＞

• 代表的な野菜
  リコペンを含むトマト、スイカなど
  カプサイシンを含むパプリカ、とうがらしなど
• 特徴
  リコぺンや、カプサイシンといった色素成分によって赤色になります。

＜黄色系＞

• 代表的な野菜
  カロテンを含むニンジン、かぼちゃなどの緑黄色野菜
  フラボノイドを含む玉ねぎ、レモンなど
  ルテインを含むとうもろこし、かぼちゃなど
• 特徴
  リカロテン、フラボノイド、ルテインなどの色素成分によって黄色になります。

＜緑色系＞

• 代表的な野菜
  ほうれん草やブロッコリーなどの葉物野菜
• 特徴
  葉緑素クロロフィルによって緑色になります。

＜紫色系＞

• 代表的な野菜
  なす（皮）、赤しそ、紫キャベツなど
• 特徴
  ポリフェノールの一種アントシアニンによって紫色になります。

＜白色系＞

• 代表的な野菜
  イソチオシアネートを含む大根、キャベツなど
  硫化アリルを含むねぎ、にんにくなど
• 特徴
  白色系の野菜は、土の中で育つものが多い傾向にあります。

バランスよくたくさんの色の野菜を摂る方法

健康的な身体づくりを目指すなら、毎日たっぷり野菜を摂りたいもの。先ほど紹介した5色の野菜を各色まんべんなく摂るようにすれば、栄養を偏りなく摂取できます。市販のお弁当を買うときやサラダバーなどを利用する際も、野菜の色に注目して選ぶとよいでしょう。またブレンダーを使って野菜スープやスムージーにしたり、電子レンジで蒸し野菜にしたりすれば、時短になるうえ、たくさんの野菜を一度に摂りやすくなります。もっと簡単に野菜の栄養を摂りたいときは、サプリメントや粉末状のものを利用してもよいでしょう。

老化や生活習慣病などを予防するには、1日の摂取量を目安に毎日色とりどりの野菜を摂ることが大事です。野菜の色を意識して摂るようにすれば、バランスよくファイトケミカルスを摂取できますよ。

人類と牛乳の関わり

1万年前から利用されてきた牛乳

【ふるさと納税】北海道さるふつ産牛乳900ml×3・バター100g×3個セット【02002】 価格：15000円（税込、送料無料) (2020/4/2時点)

日本での牛乳の普及

幕末の開国により、日本に在住の外国人の間で牛乳が飲まれていました。そんな中で、千葉県の農夫・前田留吉がオランダ人・スネルから牛の飼育・搾乳技術を学び、牛乳の生産・販売が始まりました。

明治政府は酪農を殖産興業の1つと位置づけ、牛乳の栄養価の高さを啓蒙しました。販売方法も規定され、1889年（明治22年）の『牛乳搾取規則』により、それまでのブリキ缶による量り売りに代わり、ガラス瓶での販売となりました。1900年（明治33年）には『牛乳営業取締規則』が施行され、牛乳を加熱殺菌した上で、販売するようになりました。

このように牛乳の生産体制が整っていく中で、新聞や雑誌に「明治天皇は毎日2回ずつ牛乳を飲む」という記事が掲載されたこともあり、一般の間にも徐々に広がり始めます。

牛乳の生産・販売には殺菌や充填の衛生的な設備を必要としたため、昭和初期から個人企業は会社形態をとるようになりました。

戦後は学校給食に牛乳が取り入れられたこともあり、消費量は急速に伸びました。1950年（昭和25年）以降は、新しい殺菌技術の開発や紙パックの登場により、生産性・品質管理などが向上しています。

森永牛乳（常温保存可能）　200ｍｌｘ24×2　中京工場製造 新品価格 ￥4,193から (2020/4/2 08:00時点)

人類と牛乳の関わり

1万年前から利用されてきた牛乳

【ふるさと納税】北海道さるふつ産牛乳900ml×3・バター100g×3個セット【02002】 価格：15000円（税込、送料無料) (2020/4/2時点)

日本での牛乳の普及

幕末の開国により、日本に在住の外国人の間で牛乳が飲まれていました。そんな中で、千葉県の農夫・前田留吉がオランダ人・スネルから牛の飼育・搾乳技術を学び、牛乳の生産・販売が始まりました。

明治政府は酪農を殖産興業の1つと位置づけ、牛乳の栄養価の高さを啓蒙しました。販売方法も規定され、1889年（明治22年）の『牛乳搾取規則』により、それまでのブリキ缶による量り売りに代わり、ガラス瓶での販売となりました。1900年（明治33年）には『牛乳営業取締規則』が施行され、牛乳を加熱殺菌した上で、販売するようになりました。

このように牛乳の生産体制が整っていく中で、新聞や雑誌に「明治天皇は毎日2回ずつ牛乳を飲む」という記事が掲載されたこともあり、一般の間にも徐々に広がり始めます。

牛乳の生産・販売には殺菌や充填の衛生的な設備を必要としたため、昭和初期から個人企業は会社形態をとるようになりました。

戦後は学校給食に牛乳が取り入れられたこともあり、消費量は急速に伸びました。1950年（昭和25年）以降は、新しい殺菌技術の開発や紙パックの登場により、生産性・品質管理などが向上しています。

森永牛乳（常温保存可能）　200ｍｌｘ24×2　中京工場製造 新品価格 ￥4,193から (2020/4/2 08:00時点)

“ネバネバ”で血液サラサラ

納豆

納豆には、ビフィズス菌を増やして腸内環境を整えるといった整腸作用の働きも

豊富なビタミンK₂が骨粗鬆症を予防

納豆と言えば、まず思い浮かべるのが、あのネバネバ。これが苦手で納豆は嫌いだという人も少なくないようですが、このネバネバの部分には、血栓を溶かして血液の流れをサラサラにする働きを持ったナットウキナーゼという酵素が存在しているのです。

血栓とは、血液中にできる血の固まりのことで、心筋梗塞や脳梗塞の原因の1つとされているもの。病院では、心筋梗塞の患者に対し、血栓を溶解する作用を持ったウロキナーゼという医薬品を投与することがありますが、納豆1パック（100g）から得られるナットウキナーゼには、ウロキナーゼを1回投与するのと変わりないくらいの血栓溶解作用があるとさえいわれているのです。

納豆には、これ以外にも多くの酵素が含まれていますが、そのうち、整腸作用があることで知られるのがアミラーゼやプロテアーゼと呼ばれるもの。この2つの酵素が腸内に入ると、それぞれがでんぷんやタンパク質を分解することで、やがて乳酸菌が増殖します。それによって、腸内の善玉菌であるビフィズス菌も増え、腸内環境が整えられるのです。

またSODやカタラーゼと呼ばれる酵素も含まれており、これらには活性酸素を分解する作用があります。

一方、納豆に含まれる主な栄養素としては、ビタミンKやイソフラボンなどがあります。ビタミンKには、K₁とK₂の2種類がありますが、納豆の場合はK₂の方が圧倒的に豊富。ビタミンK₂には、カルシウムが骨に沈着するのを助ける作用があるほか、骨からカルシウムが放出されるのを抑える働きもあります。つまり、骨がもろくなるのを防いでくれるわけで、こうしたことから骨粗鬆症の予防に役立つ成分として注目されているのです。

イソフラボンは、先にも述べたように、女性ホルモンと似たような働きをする成分ですが、その表面に付着している糖の影響により、消化吸収に時間がかかるのが難点。しかし、納豆の中に存在する納豆菌が、その糖を取り除いてくれるので、大豆よりも納豆を食べた方が、より早くイソフラボンは吸収されるようになります。

カンロ プチポリ納豆スナック醤油味 20g×10個 400485 新品価格 ￥950から (2020/4/1 17:13時点)

味噌を食べればこんなに良い効果が！

ここまでは味噌に含まれる栄養成分をご紹介しましたが、具体的に身体にはどんな効果があるのでしょうか。

• 味噌汁にすればカルシウムがたっぷり
  味噌を使う料理と言えば、味噌汁。味噌そのものにカルシウムが含まれていますが、味噌汁をつくる時にとるだしや、入れる具をカルシウムが豊富なものを選ぶことでさらに相乗効果が生まれます。だしを取る時の煮干しや、けずり節、また、具に豆腐やわかめ、菜っぱ類などもカルシウムが多く含まれる食材です。カルシウムは骨や歯の形成に必要な栄養素。骨元気にはかかせません。

味噌汁をよく飲んでいる人たちは、より健康的？！

味噌汁をよく飲んでいる人たちは、飲まない人たちと、どのような差があるのでしょうか。味噌が身体に良いということを証明する研究データを見てみましょう！

• • 胃がんの発生リスクが下がる
    国立がんセンター研究所は、男女いずれも味噌汁を飲む頻度が高い人ほど胃がんによる死亡率が低い、という結果を日本癌学会で報告しました。特に男性の場合、味噌汁を「毎日飲んでいる人」と「まったく飲んでいない人」とでは、「まったく飲んでいない人」のほうが、胃がんによる死亡率が48％も高くなっていることがわかりました。

• 乳がん予防に期待
  厚生労働省の研究班は、味噌汁や豆腐、納豆の摂取量と乳がんの発生率の関係を10年間にわたって調査しました。その結果、味噌汁を摂取している人の乳がん発生率は「1日1杯以下」の人よりも、「1日2杯」の人で26％、「1日3杯以上」の人では40％も減少しているということがわかりました。

まずは一日一杯、味噌汁を飲む生活を始めてみませんか？

「おふくろの味」とも呼ばれる味噌。日本人は古くから、味噌を食べる文化を継承してきました。味噌汁とご飯を一緒にとることで必須アミノ酸がバランスよく摂取でき、栄養学的にもとてもよい組み合わせだと考えられるのです。

伝統的な日本食で健康効果。まずは一日一杯から、毎日の味噌汁生活をはじめてみませんか。

山内本店 無添加 まぼろしの味噌 熟成麦 500g 新品価格 ￥1,329から (2020/4/1 17:15時点)

 

The Japanese have been eating legumes since long ago. Legumes are rich in nutrients essential for maintaining our health, including high-quality proteins, vitamins and dietary fiber, which lower cholesterol, improve immunity, and prevent lifestyle-related diseases. He / she works very thankfully.
So, once again, we want to review the goodness of soybeans and other legumes, tofu, and natto, and actively incorporate them into our daily diet. Beans and bean products that have cultivated a long history in Japan’s diet so that they were already eating processed foods such as miso and tofu in the Nara era. This time, I focused on the splendor of such traditional Japanese food.

Effective for removing swelling

Azuki

Azuki is also rich in dietary fiber, so it is also recommended for relieving constipation

Polyphenol 1.5 times that of red wine

Azuki, which is used for Japanese sweets such as red bean, which accounts for about 80% of its consumption, is composed mainly of carbohydrate starch and has less fat than other beans. Therefore, among sweets, Japanese sweets using anko have lower calories.

Nutrients include vitamin B1 and potassium. Of these, vitamin B1 plays the role of coenzyme, which is necessary when converting carbohydrates into energy. This prevents carbohydrates from accumulating in the muscles and turning into fatigue substances.

Potassium also helps to remove excess sodium (salt) that has accumulated in the body from the body, thus helping to reduce blood pressure caused by sodium.

Also rich in insoluble dietary fiber. Dietary fiber that does not dissolve in water absorbs water in the intestine and swells greatly, stimulating the intestine to increase peristalsis, and because it contains water, it softens the stool. Therefore, it is effective in relieving constipation. In addition, it has been pointed out that the content of dietary fiber in azuki stew is nearly doubled compared to unboiled ones.

In addition, red wine, which once attracted attention because it contains a large amount of polyphenols that remove active oxygen, contains 300 mg in 100 ml, whereas Azuki contains 460 mg in 100 g, about 1.5 times as much It is being done. However, it has been clarified that when boiled or processed into tsubuan or koshian, the amount is reduced to less than half, but the heat applied during processing produces an antioxidant called melanoidin.

On the other hand, the skin contains saponin, which lowers cholesterol and triglycerides in the blood, or suppresses the production and increase of lipid peroxide, which is one of the causes of arteriosclerosis. At the same time, saponin also works as a diuretic, discharging excess water that has accumulated in the body and keeping the body’s water balance. As such, Azuki is a food that can help remove swelling.

Contains “good quality protein”

soy

Soybeans also contain isoflavones that work like female hormones

Removes cholesterol and neutral fat

Soybeans are rich in high-quality proteins, so called “field meat” since ancient times.

Protein is a nutrient that is indispensable as a raw material for our muscles, bones, skin, organs, hair, etc.It is made up of about 20 types of amino acids, but it cannot be synthesized in the body. Essential amino acids must be taken from food. Soybeans are said to be “good quality” because soybeans contain a balance of essential amino acids that are required by 10 types in adults and 11 types in children.

Generally, animal foods such as meat and eggs are known as protein sources. In fact, vegetable foods such as cereals and beans have low protein and poor balance of essential amino acids.

However, eating too much animal food can lead to too much fat. In that regard, soybeans can be eaten with confidence because more than half of the protein contained is glycinin, which has actions such as “promoting cholesterol excretion” and “reducing the concentration of neutral fat in the blood”. You.

On the other hand, soybeans contain a lipid called linoleic acid, which has a characteristic of being easily oxidized, but it is safe because it also contains saponin, which suppresses the production and increase of lipid peroxide.

Furthermore, in addition to lecithin, which removes triglycerides and cholesterol deposited on the blood vessel wall, it is worth noting that it contains isoflavones, which work like female hormones.

Among them, lecithin, which contains a component that regulates brain functions, is expected to be effective in preventing dementia and is also useful for improving memory and learning abilities.

In addition, isoflavones have an effect similar to that of estrogen, one of the female hormones, and are therefore effective in improving women’s unique physical disorders such as irregular menstruation and menopause. In addition, it helps maintain bone density without losing calcium in the bone, which helps prevent osteoporosis.

Blood sticky with “sticky”

Natto

Natto also has an intestinal function such as increasing bifidobacteria and improving the intestinal environment.

Abundant vitamin K2 prevents osteoporosis

Speaking of natto, the first thing that comes to mind is that sticky. It seems that many people are not good at this and dislike natto, but there is an enzyme called nattokinase in this sticky part that has the function of melting blood clots and smoothing blood flow.

A thrombus is a clot of blood in the blood that is one of the causes of myocardial infarction and cerebral infarction. In hospitals, patients with myocardial infarction may be given a drug called urokinase, which has the effect of dissolving blood clots. It is even said that it has a thrombolytic effect that does not change.

Natto contains many other enzymes, but amylase and protease are known to have an intestinal action. When these two enzymes enter the intestine, each breaks down starch and protein, which eventually causes lactic acid bacteria to grow. As a result, the number of bifidobacteria that are good bacteria in the intestine increases, and the intestinal environment is prepared.

It also contains enzymes called SOD and catalase, which have the effect of decomposing active oxygen.

On the other hand, the main nutrients contained in natto include vitamin K and isoflavones. There are two types of vitamin K, K1 and K2, but in the case of natto, K2 is overwhelmingly abundant. Vitamin K2 helps calcium deposits in bone and also helps prevent calcium from being released from bones. In other words, it prevents bone from becoming brittle, and for this reason, it is attracting attention as a component that helps prevent osteoporosis.

As mentioned above, isoflavone is a component that works in a similar manner to female hormones, but it is difficult to digest and absorb it due to the sugar attached to its surface. However, natto present in natto removes the sugar, so that isoflavones will be absorbed more quickly if you eat natto than soybeans.

Eating miso has such a good effect!

So far, we have introduced the nutrients contained in miso, but what are the specific effects on the body?

Plenty of calcium in miso soup
Speaking of dishes that use miso, miso soup. Miso itself contains calcium, but you can get a more synergistic effect by choosing a bar that is rich in calcium when you make miso soup or when putting miso soup. It is also a food that contains a lot of calcium, such as boiled dried soup stock, kuzuri-bushi, and tofu, wakame, and vegetables. Calcium is a nutrient required for bone and tooth formation. You can’t help your bones.
Are people who drink miso soup more healthy? !

What is the difference between those who drink miso soup often and those who do not? Take a look at the research data that proves that miso is good for your body!

Lower risk of developing stomach cancer
The National Cancer Center Research Institute reported at the Japan Cancer Society that the higher the frequency of miso soup in both men and women, the lower the mortality from gastric cancer. Especially for men, among those who drink miso soup every day and those who never drink miso soup, those who never drink miso have a 48% higher stomach cancer death rate. Was.
Expectations for breast cancer prevention
A research group from the Ministry of Health, Labor and Welfare has studied the relationship between the intake of miso soup, tofu, and natto and the incidence of breast cancer over a 10-year period. As a result, the rate of breast cancer among those who take miso soup is 26% for those who take 2 cups a day and 40 for those who take 3 cups or more a day, compared to those who take 1 cup or less per day. It turns out that the percentage has also decreased.
Why don’t you start living with a cup of miso soup every day?

Miso is also called “home taste.” Japanese people have inherited the culture of eating miso since ancient times. By taking miso soup and rice together, essential amino acids can be taken in a well-balanced manner, which is considered to be a very good nutritional combination.

Health benefits with traditional Japanese food. Why don’t you start your daily miso soup daily from a full cup?