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ビタミン豊富な　健康長寿食材の豚肉

日本一、健康長寿県の沖縄で食卓に欠かせない食材が豚肉です。ビタミンB群を豊富に含むのが特徴で、なかでもビタミンB1は牛肉の14～19倍と、すべての食品の中でも抜群の量を誇ります。

ビタミンB1は老化防止にも高い効果が期待でき、糖化を抑えます。水に溶けやすく、体内にストックできないので、日常的に少しずつとることで老化を効果的に防げます。筋肉の強化や免疫力向上、老化防止に役立つ良質なタンパク質の宝庫でもあります。

また、タンパク質を全身の筋肉、臓器、髪などに行き渡らせる働きや、免疫力を上げる働きを持つ亜鉛も豊富です。抗酸化作用や女性ホルモンを正常に分泌させる働きもあり、美肌・美髪作りに貢献してくれます。亜鉛は肩ロースやひき肉・ヒレ肉などにも含まれますが、レバーの部分にとくに多く含まれています。

ビタミンB1は、体内で糖質をエネルギーへ変換する際に必要となるビタミンです。そのためご飯やパンなどをたくさん食べても、ビタミンB1が不足しているとエネルギーへの変換効率が悪くなってしまいます。また、脳はブドウ糖を分解してエネルギーを作るため、ビタミンが不足すると十分なエネルギーを作ることができず、記憶力の低下や情緒不安定、うつ病などを引き起こす可能性があります。このように、ビタミンB1には心身を活性化させ、健康な状態に保つ効果があります。

豚肉に生姜を加えて生姜焼きにすれば、新陳代謝がより活発になり、疲労回復の効果も増します。また、付け合わせには、ビタミンB1の吸収を促すアリシンを豊富に含んだ、玉ねぎと一緒に炒め合わせるのも効果的です。ビタミンB1は、にんにくやにら、玉ねぎなど、アリシンを多く含む食べ物と組み合わせると吸収が5～6倍アップするといわれています。

（豚肉の効果）

1、疲労回復

ビタミンB1は、体内で糖質をエネルギーへと変換するのに必要な栄養素であり、疲労回復や倦怠感を緩和させる効能があります。食欲不振で、栄養不足になりがちな夏の季節にこそ積極的に食べれば、夏バテ解消にも効果的です。

2、美肌効果

良質なタンパク質は女性ホルモンの元となりますし、体のあらゆる組織（筋肉、皮膚、髪、爪など）を形成する大事な栄養素でもあります。また、豚肉レバーに豊富なナイアシンは、皮膚や粘膜の健康を維持する働きもあるため、肌に潤いやハリをもたらし、美肌づくりに役立つとされています。

3、神経痛改善

神経痛は、末梢神経が傷つけられることでも生じることから、末梢神経の傷を修復するのに有効な作用があるとされている、ビタミン12を多く含む豚肉なら、神経痛の改善が期待できます。　また、ナイアシンは神経系に働きかける作用があるともいわれ、アセトアルデビドという物質を分解することで神経が安定し、神経痛も緩和してくれるといいます。

4、冷え性解消

ナイアシンには、血行促進作用と拡張作用があるとされ、それによって血流が良くなり、末端冷え性の改善などに効果が期待できます。

5、コレステロール制御効果

豚肉には、コレステロール抑制効果のある脂肪酸（オレイン酸）が多く含まれています。脂身が多いように感じる豚肉ですが、実は低カロリーでダイエット向きの食材なのです。

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