“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?