「菌活」という言葉を聞いたことがありますか。
腸内環境を整える「腸活」の一環で、体に良いと言われている「菌」を積極的に食生活に取り入れて、自分の腸の中にもともと存在する善玉菌を育てることだそうです。
今回は、夏におすすめの菌活レシピや、育菌の基礎知識についてご紹介していきます。
簡単で続けやすい、夏の「菌活」レシピ3つ!
腸が喜ぶ食事のキーワードは「発酵食品＆食物繊維」。
食物繊維といっても、水溶性植物繊維と不溶性食物繊維のどちらもをバランスよく摂ることが大切。
またオリゴ糖、糖アルコールを多く含む食材（主に野菜や果物など自然の甘みがあるもの）も意識して摂取することで、腸内環境を整えるバランスのいい食事になります。
それでは、腸の菌を育てる、今の季節にピッタリの「菌活」レシピのアイデアを3つご紹介したいと思います。いずれも簡単にでき、しかもアレンジが効きやすいものばかりです。
酸味が効いたピリ辛の一品「トマトキムチチャーハン」
キムチの辛さとトマトの酸味の組み合わせが絶妙な一品です。
コツは玉ねぎはキムチをしっかり炒めた後で投入すること。
レシピの詳細は以下のリンクをクリックしてください（別ページに飛びます）。
「トマトキムチチャーハン」レシピはこちらから
「モロヘイヤと納豆の和風オムレツ」
夏の野菜モロヘイヤと、納豆と言えばネバネバ好きにはたまらない組み合わせ。
たっぷり食べたいから、フライパン（直径20cmのものを利用）に流し込んで、スパニッシュオムレツ風に仕上げました。
レシピの詳細は以下のリンクをクリックしてください（別ページに飛びます）。
「モロヘイヤと納豆の和風オムレツ」のレシピはこちらから
「麹甘酒のフルーツ寒天」
暑いときのデザートにおすすめの、麹甘酒とフルーツの寒天ゼリーです。
麹甘酒自体は麹の発酵作用を利用して作られた、発酵食品のひとつ。
成分が点滴と同じことから、「飲む点滴」とも呼ばれていて、簡単にできる夏バテ予防にもピッタリです。
レシピの詳細は以下のリンクをクリックしてください（別ページに飛びます）。
「麹甘酒のフルーツ寒天」のレシピはこちらから
目指したいのはこんな腸内環境
「菌活」を始めるにはまず、健康な腸内環境とはどんな状態かを知っておくことが大切です。
健康な腸内環境とは一言でいうと、「腸内細菌のバランスが良い」状態。
腸内にはなんと1000種類、100兆個以上の腸内細菌(※)が生息しており、それらがお互いバランスを保ちながら腸内環境を整えてくれているのです。
※腸内細菌の数は情報源により定義が違うのか、数が違うことがあるため、今回は厚生労働省による情報サイトを参考にしています
腸内細菌の理想的なバランスって?
その理想的なバランスとは善玉菌が20％、悪玉菌が10％、残りがそのとき優勢な方につく日和見菌とのこと。
善玉菌の代表格「ビフィズス菌」は、腸内を酸性に傾け有害な菌を死滅させる重要な役割があります。
ただ悪玉菌も有害な病原菌を腸内に定着するのを防ぐなど、ときには人間にとって有効な働きもするので、やはり大切なのは両者のバランスなのです。
「腸内環境を整えて内側からスッキリ。健やかな人が習慣にしている「腸活」が今気になる?!」
「プロバイオティクス」と「プレバイオティクス」
「菌活」が食からのアプローチがメインなら、ぜひ知っておきたいのが、プロバイオティクスとプレバイオティクスの存在。
プロバイオティクスといえば、サプリなどでも見かけることがありますよね。実際、その2つがどのように腸内に影響するのかを、少し掘り下げてみます。
■生きて腸まで届く「プロバイオティクス」
プロバイオティクスは「腸内細菌のバランスを改善することにより人に有益な作用をもたらす生きた微生物」という、イギリスの微生物学者Fuller氏による定義が広く知られています。
ビフィズス菌や乳酸菌、納豆菌、麹菌など
生きたまま腸まで辿り着き、いい働きをする細菌や酵母のことで、ビフィズス菌や乳酸菌、納豆菌、麹菌などがあります。
聞いたことのある名前も多いはず。そう、日本の伝統食、和食などは実は最強の「菌活」フードなのです。
■サポート役の「プレバイオティクス」
プレバイオティクスはプロバイオティクスと一緒に摂ることで、腸内細菌（善玉菌）のエサとなり、細菌を増やすサポートをしてくれます。
食物繊維やオリゴ糖など
代表的なものは食物繊維やオリゴ糖などです。現代人の食生活はプレバイオティクスが不足しがち。意識して摂るようにすると、プロバイオティクスの働きをより高めてくれますよ。
まとめ
簡単に試せる「菌活レシピ」を3つご紹介しました。
腸は健康のカギとも言われています。特に体調を壊しやすい今の季節は、腸内環境を整えて健やかに乗り越えたいですよね。
美味しく食べて腸が喜ぶ「菌活」生活、ぜひはじめてみませんか。
文：mia 構成：mia 編集：さくみ
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