ダイエットに最適!世界のセレブも注目するスーパーフード「キヌア」とは?

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食事

2019年2月19日

知らなきゃ損!意外と知られていない「キヌア」

スーパーフードは一般的な食材と比べて栄養価が高い食品。健康だけではなく、美容にも良いとされ世界中のセレブをはじめ、日本国内でも注目を浴びています。

そこで、今回紹介したいのが意外と知られていないスーパーフード「キヌア」。キヌアは約5000年も昔からアンデス山脈一帯で栄養価の高い穀物として食用に使用されてきました。13世紀のインカ帝国の時代には「穀物の母」と呼ばれ、最近では、NASAが栄養面や使いやすさから「宇宙食に最適な完全食」なんて絶賛したようです。欧米では大ブームとなったキヌア、美容や健康を意識する人は知らないと損するかもしれませんよ!

たっぷり摂れる!「キヌア」の栄養価とは?

栄養がとても高いキヌア、同じ穀物と比べてどのくらい栄養価に違いがあるのかご紹介します。まず、日本人の主食である白米と比べてみると、キヌアのカルシウムが約7倍、鉄分が約5倍、リンが約4倍、食物繊維が約10倍、脂質が約3倍、タンパク質が約2倍になります。

次に、美容や健康にも良いと言われている玄米と比べてみると、カルシウム、タンパク質、脂質、食物繊維、ビタミンB2が玄米の2倍以上。脂質が高いのが気になるかもしれませんが、キヌアの脂質は体に良いとされるリノール酸とα-リノレイン酸が主成分なので安心です。このように比べてみるとキヌアの栄養の高さは明確ですね!

「キヌア」がダイエットに最適な理由

栄養豊富なキヌアですが、なぜダイエットに向いているのか気になるところ。注目するのは、キヌアに含まれる豊富な食物繊維です。食物繊維は便秘解消に役立つことはよく言われていることですが、他にもダイエットをサポートしてくれる嬉しい効果があるのです。

通常、私たちの体は血糖値が上昇するとそれを下げるためにインスリンが分泌されます。このインスリンは摂り過ぎた糖質を中性脂肪にするため、血糖値が上がり過ぎると中性脂肪が付きやすくなります。実は、食物繊維にはこの厄介な血糖値の上昇を抑える効果がある!つまり、脂肪を付きにくくする効果が期待できるのです。ダイエットに最適ですね。

「キヌア」を使った簡単おススメレシピ

キヌアを美味しく食べるための簡単レシピをご紹介します。まずは、基本的なキヌアのゆで方です。

1.キヌア1カップに対して水2カップ用意する

2.鍋に水入れ沸騰させたらキヌアを入れて蓋をして弱火で約20分茹でる

※水分が足りなくなった時は少し足してください

3..茹でた後は蓋をしたままで10分蒸らす

どうですか?簡単ですよね。コンソメや中華スープの素などを入れて茹でるとキヌアに味がついて更に美味しくなります。そのまま食べるのに飽き時は、通常のサラダに混ぜたり、白米や玄米などと一緒に炊いて食べたりするのもおススメです。


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