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食と健康

青魚のDHAとEPA

さんまをはじめ、あじ、いわし、さば、ぶりなど背中が青みがかっている魚をまとめて「青魚」と呼びます。これらの魚の脂にはDHA、EPAという成分が多く含まれています。

「オメガ酸脂肪酸」と呼ばれ、脳や血管の老化を防いで血液をサラサラに保ち、動脈硬化やがんを予防する効果があります。脳を活性し、認知症を予防するパワーを持つことも明らかになっています。また、美肌効果が高いビタミンB群や、丈夫な骨を作ってくれるカルシウムとビタミンDがセットで含まれています。

(DHAとEPAの働き)

血液をサラサラにし、中性脂肪やコレステロール値を下げる効果があります。脂肪酸の合成に関わる酵素の働きを抑制する作用があり、中性脂肪やアラキドン酸を減少させます。その結果、脳血管障害や虚血性心疾患などの病気予防に役立ちます。他にも抗炎症&抗アレルギー効果、精神安定効果、眼精疲労抑制効果、肌の潤い効果などもあります。

(DHAとEPAの違い)

脳への働きはDHAが、血小板͡凝集効果はEPAがそれぞれ得意としています。EPAは脳血液関門といわれる、脳への入り口を通り抜ける事ができません。しかしDHAにはそれが可能で、脳神経を活性化し、記憶力の向上などの効果があります。EPAは、血小板凝集抑制効果が非常に高く、心筋梗塞や、虚血性心疾患の予防効果が非常に高いといえます。DHAも効果は持っていますが、EPAほど高くはありません。

(DHAとEPAが多く含まれる食品)

・サバの開き100g DHA 3100mg EPA 2200mg

・まぐろトロ刺身5切れ(75g) DHA 2158mg EPA 968mg

・さけ切り身1切れ(120g) DHA 2040mg EPA 1200mg

・さんま1尾(150g) DHA 1400mg EPA 650mg

焼き魚などで脂を落としすぎるとDHAやEPAも失われてしまいます。刺身やたたきなど生の状態がおすすめです。いわしの稚魚であるしらす干しやちりめんじゃこも、手軽にまるごと食べられておすすめです。毎日の食事から摂取する事が難しい方、魚嫌いの方はサプリメントを活用する事がおすすめです。

(DHAとEPAを特に必要とする人)

・高血圧の方

・中性脂肪、コレステロールが気になる方

・ビジネス、受験で集中力を維持したい方

・物忘れなど記憶力の低下を防ぎたい方

・血液をサラサラにしたい方

・アレルギー、アトピー、が気になる方

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