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免疫細胞を活性化させる きのこ類

きのこ類にはビタミンB群がたっぷり含まれています。体内での糖化を防いで脂質を燃やし、疲労を回復させる効果もあります。カルシウムの吸収や沈着を助けて骨や髪、爪を強くしてくれる ビタミンDも多く含まれています。注目なのがβーグルカン。 この成分は免疫細胞の1つ「マクロファージ」の効果を高めて、がんなどの生活習慣病を強力に防いでくれるのです。

これらの成分はきのこ類に共通して含まれています。きのこ全般がアンチエイジングフードといえます。ビタミンDが豊富なしめじや舞茸、ビタミンB群がとくに多いえのきだけやなめこ、食物繊維が豊富なエリンギ、ミネラルが多いきくらげなど、種類ごとにそれぞれの強みもあります。

きのこ類は「食物繊維」が豊富な食材で、お腹の調子を整えてくれるので、腸内環境の改善に効果的。食べることで肥満や便秘の予防につながります。また毎日の食事で不足しがちなビタミンやミネラルが含まれており、特にダイエットや美肌作りに欠かせないビタミンB群が豊富。さらに低カロリーでヘルシーなのでたくさん食べても太りにくく、いい事づくめ。

この他、免疫機能を高める効果があり、抗ガン剤などの薬品に用いられることがある「βーグルカン」という成分が含まれているきのこや、「ビタミンD」という腸に取り込まれたカルシウムを骨に定着させる働きがある栄養素が豊富に含まれているものもあります。ビタミンDはカルシウムと一緒に食べることで骨粗しょう症の予防にも効果的なので、育ち盛りのお子様やお年寄りの方にもおすすめです。

(きのこの種類と種な効果)

・シイタケ・・・便秘解消、美肌効果

・エリンギ・・・血圧を下げる、脂肪の排出

・しめじ・・・アンチエイジング

・えのき・・・免疫力、脂質代謝の改善

・マイタケ・・・血圧を下げる、糖尿病予防

・キクラゲ・・・血糖値を下げる、肥満予防

・マッシュルーム・・・コレステロール除去、抗酸化作用

・なめこ・・・胃壁の保護、肝臓や腎臓機能アップ

きのこは野菜や果物と同じ生鮮食品。時間が経つほど鮮度や栄養が落ちていくので、買ってきたらすぐに食べるのがおすすめです。それでも使い切れずに残ってしまった場合におすすめなのが「冷凍」して保存すること。きのこは洗わずに生のまま使いやすい大きさにカットし、保存袋に入れて空気を抜き、なるべく平らにした状態で冷凍庫で保存します。冷凍することできのこの細胞壁が壊れて栄養成分が出てくるので、旨味が増しておいしく食べることができます。料理に使う時には解凍せずに、凍ったまま調理するのがポイントです。

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