育菌の大切さを見直そう!簡単だから続けやすい「菌活レシピ」3つ

「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」

育菌レシピ

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」

菌活レシピ
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」

菌活レシピ

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。

□Check

 

「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。

含まれる食品:発酵食品(納豆、味噌、醤油、キムチなど)

 

■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。

含まれる食品:食物繊維の豊富な惣菜(ひじき、きんぴらごぼうなど)

 

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

COMMENT

  1. I loved as much as you’ll receive carried out
    right here. The sketch is attractive, your authored material stylish.
    nonetheless, you command get bought an shakiness over that you wish
    be delivering the following. unwell unquestionably
    come further formerly again since exactly the same nearly very often inside case you shield this hike.

  2. Attractive part of content. I just stumbled upon your website and in accession capital to assert that I acquire in fact enjoyed account your weblog posts.
    Anyway I will be subscribing for your augment
    or even I success you get right of entry to constantly rapidly.

  3. Undeniably believe that which you stated. Your favorite justification seemed to
    be on the web the easiest thing to be aware of. I say to you, I certainly get irked
    while people think about worries that they just don’t know about.
    You managed to hit the nail upon the top as well as defined out the whole
    thing without having side effect , people could take a signal.
    Will likely be back to get more. Thanks

  4. exporter より:

    Saved as a favorite, I love your site!

  5. Thanks for every other excellent post. Where else could anybody get
    that type of information in such a perfect approach of writing?

    I’ve a presentation subsequent week, and I am at the look for such info.

  6. I have read so many content abut the blogger lovers however this piece off writin is truly a fastidious article, keep it up.

    Also visit my blog Dollardorapaypalshop

  7. My partner and I stumbled over here from a different website andd thought I might ass well check things out.

    Ilike whazt I see so now i aam following you. Look forward to going over your
    web page repeatedly.

    Also visit my page marineroceanbenpaypalshop

  8. smart より:

    I every time spent my half an hour to read this website’s posts
    all the time along with a mug of coffee.

  9. I’m no longer positive where you’re getting your info, but
    good topic. I needs to spend some time studying more or figuring
    out more. Thank you for wonderful information I was on the lookout for this info for my mission.

  10. What’s Ηappening i’m new to this, I stumbled upon this I
    have discovered It absolᥙtely useful and it has
    heⅼpeԀ me out loads. Ι am hoping to contribute & assist different customers like its aiⅾed me.
    Great job.

    Feel frеe to surf to my homepage; White Marble Tops

  11. Just want to say your article is as astounding. The clarity in your post is just great and i could
    assume you are an expert on this subject. Fine with your permission allow me to grab your
    feed to keep updated with forthcoming post. Thanks a million and please
    continue the rewarding work.

  12. Everything said made a bunch of sense. However, what about this?
    suppose you typed a catchier title? I mean, I don’t
    wish to tell you how to run your blog, however suppose you added something that
    makes people want more? I mean 育菌の大切さを見直そう!簡単だから続けやすい「菌活レシピ」3つ | My Shining Life is
    a little boring. You might peek at Yahoo’s home
    page and note how they write news titles to get people to click.
    You might try adding a video or a pic or two to grab people interested
    about what you’ve written. Just my opinion, it might bring your website a little
    bit more interesting.

  13. What’s up everybody, here every one is sharing these kinds of experience, thus
    it’s fastidious to read this web site, and I used to pay a
    visit this website everyday.

  14. I have been surfing online more than 2 hours today, yet I never found any interesting article like
    yours. It is pretty worth enough for me. In my opinion, if all site
    owners and bloggers made good content as you did, the internet will be a lot more useful than ever before.

  15. manufacturer より:

    This post is in fact a nice one it helps new internet people, who are wishing for
    blogging.

  16. JeraldDup より:

    Брат замминистра инфраструктуры Украины Мустафы Найема — Маси Найем подорвался, вероятнее всего, на украинской мине.
    Об этом он сам рассказал в первом после ранения интервью, передает Telegram-канал «Политика Страны».
    [url=https://publichome-1.org/city/spb]Проститутки Санкт-Петербург[/url]

  17. Hi there, I would like to subscribe for this website to take most up-to-date updates, thus where can i do it
    please assist.

  18. Hi there, You have done an excellent job. I will certainly digg it and personally suggest to my friends. I’m confident they’ll be benefited from this web site.

  19. DeeynMaEa より:

    mens gay chat
    gay chat phone line lockerroom
    random gay chat with a stranger

  20. GennieMaEa より:

    gay bear chat
    [url=”https://chatcongays.com”]chat gay de jovenes buscando maduros[/url]
    miami downtown chat gay

  21. 3conduct より:

    3investigation

  22. MarrisMaEa より:

    essay writer reviews
    [url=”https://au-bestessays.org”]buy argumentative essay[/url]
    essay writers review

  23. DorolisaMaEa より:

    essay writing help online
    [url=”https://bestcampusessays.com”]medical school essay help[/url]
    best essay for you

  24. MartyMaEa より:

    write my history essay for me
    [url=”https://besteasyessays.org”]cheap custom essay[/url]
    which essay writing service is the best

  25. MerolaMaEa より:

    someone to write my essay
    [url=”https://bestessayreviews.net”]help with writing college essays[/url]
    college essay review services

  26. AshlenMaEa より:

    i need help writing an essay for college
    [url=”https://bestessaysden.com”]best custom essay writing services[/url]
    buy essays for college

  27. CharitaMaEa より:

    do essay writing services work
    [url=”https://bestsessays.org”]college essay review services[/url]
    custom essay paper writing

  28. youtube slots casino free lucky play slots for fun https://onlinecasinohero.com/freeslots-machine

  29. NaniceMaEa より:

    essays writing services
    [url=”https://buyacademicessay.com”]essay on service to humanity[/url]
    essay writting service

  30. ChelsaeMaEa より:

    best essay writer service
    [url=”https://buy-eessay-online.com”]argument essay help[/url]
    sat essay writing help

  31. PennyMaEa より:

    essay proofreading services
    [url=”https://buytopessays.com”]cheap write my essay[/url]
    college scholarship essay help

  32. TammieMaEa より:

    essay writer service
    [url=”https://cheapessaywritingservice1.com”]essay writing services usa[/url]
    essay help

  33. AntonieMaEa より:

    best websites for essays
    [url=”https://customcollegeessays.net”]law essay writing service[/url]
    buy essays online

  34. RhiamonMaEa より:

    pay someone to write my essay
    [url=”https://customessays-writing.org”]i need help writing an argumentative essay[/url]
    cheap custom essay

  35. singles to meet free online sex dating websites dating singles site https://adult-classifieds-online-dating.com/?dating%20sites%20for%20mature%20singles%20adults

  36. CharoMaEa より:

    lord of the flies essay help
    [url=”https://customessaywwriting.com”]help me essay[/url]
    what are good essay writing services

  37. professional paper writing services custom papers writing write
    my paper one day https://writingpaperservice.net/

  38. pay someone to write your paper best college paper writing service write my paper apa format https://top100custompapernapkins.com/

  39. write my paper paper writing service reviews someone
    write my paper for me https://researchpaperswriting.org/

  40. DronaMaEa より:

    cheap essay writing service
    [url=”https://customs-essays-writing.org”]top 10 essay writers[/url]
    help starting an essay

  41. TwylaMaEa より:

    mba essay service
    [url=”https://firstessayservice.net”]service to others essay[/url]
    where can i buy essays online

  42. LeilahMaEa より:

    essay on helping others
    [url=”https://geniusessaywriters.net”]personal essay writers[/url]
    essay service cheap

  43. CthrineMaEa より:

    pay for essay cheap
    [url=”https://howtobuyanessay.com”]community service essay[/url]
    essay writing service reviews

  44. write my english paper pay for someone to write your paper custom college papers https://term-paper-help.org/

  45. buy a college paper buy academic papers pay people to write papers https://writepapersformoney.com/

  46. pay someone to write your paper buy college papers thesis papers for
    sale https://buyessaypaperz.com/

  47. GinnieMaEa より:

    academic essay writing services
    [url=”https://lawessayhelpinlondon.com”]custom college essays[/url]
    essay services reviews

  48. buy papers online write my paper in apa format paper writers college https://ypaywallpapers.com/

  49. GinnieMaEa より:

    write my essay cheap
    [url=”https://lawessayhelpinlondon.com”]best essay help review[/url]
    student essay help

  50. professional paper writing services college paper writers help
    with writing a paper https://essaybuypaper.com/

  51. custom paper writing service can i pay someone to write my paper write my paper for me in 3
    hours https://cheapcustompaper.org/

  52. เกมส์ออนไลน์ pgslot เว็บคาสิโนชั้นนำที่ได้รวมค่ายเกมต่างๆเข้ามาให้ผู้เล่นได้เล่นกันยังจุใจไม่ว่าจะเป็นเกมไพ่บาคาร่า ใฮโล รูเล็ต หรือเกมอื่นๆอีกมากมายคุณสามารถเล่นได้ตามใจชอบ

  53. VivieneMaEa より:

    buy an essay online cheap
    [url=”https://ukessayservice.net”]sat essay help[/url]
    best websites for essays

  54. help with filing divorce papers where to buy papers professional
    paper writer https://write-my-paper-for-me.org/

  55. EasterMaEa より:

    english essay help online
    [url=”https://writemyessaycheap24h.com”]essay writing service toronto[/url]
    buy essay papers

  56. cheap paper writing services pay to do my paper write my papers https://mypaperwritinghelp.com/

  57. pay someone to do my paper buy thesis paper best online paper writing service https://doyourpapersonline.com/

  58. buy college paper paper writing services online paper writing
    services reviews https://paperwritinghq.com/

  59. help on writing a paper papers writing service purchase college papers https://uktermpaperwriters.com/

  60. pay for a paper help with filing divorce papers write my paper
    college https://writemypaperquick.com/

  61. paper writers college custom note paper help with filing divorce papers https://studentpaperhelp.com/

  62. pay to write a paper buy papers for college online buying papers https://papercranewritingservices.com/

  63. write my paper for me https://term-paper-help.org/

  64. what should i write my paper about https://sociologypapershelp.com/

  65. custom college paper https://uktermpaperwriters.com/

  66. help writing a college paper https://paperwritinghq.com/

  67. write my paper in 3 hours https://write-my-paper-for-me.org/

  68. where can i find someone to write my college paper https://top100custompapernapkins.com/

  69. someone write my paper https://cheapcustompaper.org/

  70. best custom paper writing service https://writingpaperservice.net/

  71. paper writer online https://buyessaypaperz.com/

  72. buying papers for college https://mypaperwritinghelp.com/

  73. paper writing service https://writemypaperquick.com/

  74. website that writes papers for you https://essaybuypaper.com/

  75. college paper writing services https://papercranewritingservices.com/

  76. who can write my paper for me https://premiumpapershelp.com/

  77. custom college paper https://ypaywallpapers.com/

  78. order papers online https://studentpaperhelp.com/

  79. MerolaMaEa より:

    help me write my essay
    [url=”https://bestessayreviews.net”]original essay writing service[/url]
    expository essay help

  80. courseworks help coursework and research coursework help uk https://courseworkinfotest.com/

  81. AshlenMaEa より:

    helping others essay
    [url=”https://bestessaysden.com”]best paper writing site[/url]
    us essay writing services

  82. CharitaMaEa より:

    best writing service
    [url=”https://bestsessays.org”]help me write essay[/url]
    buy college essays online

  83. coursework for business administration coursework rule
    usyd coursework vs research https://mycourseworkhelp.net/

  84. NaniceMaEa より:

    essay custom
    [url=”https://buyacademicessay.com”]custom law essay[/url]
    are essay writing services legal

  85. cpa coursework coursework thesis coursework english language https://teachingcoursework.com/

  86. creative writing english coursework coursework based coursework moderation https://writingacoursework.com/

  87. ChelsaeMaEa より:

    essay writer reddit
    [url=”https://buy-eessay-online.com”]scholarship essay writing service[/url]
    affordable essay writing service

  88. coursework examination coursework high school coursework student https://brainycoursework.com/

  89. PennyMaEa より:

    national junior honor society essay help
    [url=”https://buytopessays.com”]best custom essay website[/url]
    essay writing service forum

タイトルとURLをコピーしました