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食と健康

粘膜や皮膚を丈夫にしてくれる鶏肉

タンパク質やビタミンがたっぷりの鶏肉。なかでもビタミンAは牛肉や豚肉の10倍以上含まれています。

カナダやアメリカでは昔から「風邪をひいたらチキンスープ」といわれるほど、鶏肉に含まれるビタミンAが皮膚や粘膜を丈夫にし、ウィルスや菌から守る働きを持っています。また、疲労回復効果のあるカルノシンという成分も含まれ、抗糖化作用、老化防止、認知症予防などの効果があります。

鶏肉の脂質には、不飽和脂肪酸であるオレイン酸やリノール酸が豊富に含まれるのも、他の肉とは異なる点で、血液をサラサラにして悪玉コレステロールを減らしてくれます。

鶏肉は、ニワトリの肉のことで、別名「かしわ」とも呼ばれます。鶏肉は脂質のほとんどが皮に含まれるので、皮を除けば高タンパク、低カロリーな食材です。

鶏のささみは柔らかく消化もいいので病中病後の栄養補給に敵しています。また、ささみ、むね皮なし、もも皮なしを選べば、良質なタンパク質を効率よく摂ることができるので、ダイエットや筋トレなどを行っている人にもお勧めです。

タンパク質は皮膚や筋肉、爪や髪など身体のあらゆる組織を産生するのに欠かせません。これら以外にも酵素やホルモン、免疫力を高める抗体を生成する役割も持っています。健康を維持するうえで、毎日欠かさず摂取したい栄養素です。また、タンパク質を構成するアミノ酸の中には体内では作られない「必須アミノ酸」が含まれており、鶏肉にはこの必須アミノ酸がバランスよく含まれています。

(鶏肉の部位別の説明)

むね肉・・・柔らかく脂質は少なめ。茹でたり蒸したり、サラダなどにも利用できます。

もも肉・・・むね肉よりかたく脂質も適度にある。

ささみ・・・柔らかく脂質は非常に少ない。むね肉の奥にあり形が笹の葉に似ていることからササミと呼ばれる。

手羽・・・脂質も適度あり味にこくがある。

皮・・・コラーゲンが豊富。約50%が脂質なので最も高カロリーな部位

レバー・・・牛や豚のレバーとほとんど変わらない栄養素の宝庫。特にビタミンA(レチノール)とビオチンの含有量は牛や豚を上回ります。味は豚や牛よりクセがなく、脂質が少ないのでカロリーは低い。

心臓・・・脂質、ビタミン、ミネラルが豊富。コリコリとした食感。

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