何を食べるかは、私たちの日常の楽しみのひとつ。
自炊するときでも外食でも、美味しい食事って考えるだけでワクワクしますよね。
美味しいものを食べるために、自炊の際の食材選びが実はとても大切です。何気なく近くのスーパーやコンビニで買っていませんか。
もちろんやむを得ずそういう場所で買うことがあっても、これからはできるだけ「意識して」選んでみませんか。
▶︎▶︎併せて読みたい記事『なぜ避けるべき?!「添加物大国にっぽん」の中で、知っておきたい食品添加物のこと』
旬でオーガニックな野菜を選ぶ
日頃からたっぷりと摂取したい野菜ですが、理想は「地産地消で、オーガニックの旬な野菜」を選びたいもの。
地産地消は食べる人にも地域にも〇
地元で採れるものを地元で消費するという地産地消。
住んでいる地域やその近郊で採れるものを食べることが、住んでいる人にとって必要な栄養が取れるとされていること、もちろん地域活性化の意味でも、まず地産地消の野菜を選びたいですね。
「JASマーク」が目印
オーガニック野菜は農薬や化学肥料にできるだけ頼らずに育てられたもので、購入する際は「JASマーク」がその目印になります。
日本オーガニック＆ナチュラルフーズ協会から引用
露地栽培のものがおすすめ
野菜は旬のものでできれば屋外の畑などで育てられた、露地栽培のものがおすすめです。
肉や魚介類の選び方
良質なたんぱく質の源でもある肉や魚の食材は、ここぞというときにパワーをくれる大切な栄養源。
ですが最近は、その飼育方法や環境に様々な問題なども取り上げられています。
ではどういった肉や魚介類を選ぶのがいいのでしょうか。
肉類
- 牛や豚：色鮮やかできめが細かく弾力のある
- 鶏：瑞々（みずみず）しく皮などにハリとツヤがある
肉類に関しては、牛や豚は色鮮やかできめが細かく弾力のあるものを。
鶏肉は全体的に瑞々（みずみず）しく皮などにハリとツヤがあるものを選びましょう。
また輸入肉は、育てる過程で成長を促すために「ホルモン剤」を使っているというのも最近よく聞く話です。
いずれもなるべく国産で、ホルモン剤や抗生物質を投与していないものを選んで。
魚介類
魚は鮮度重視で選びましょう。 目に透明感があり体にハリツヤがあるものが理想です。
また現代の汚水問題などを考慮すると、大型魚ほど有害物質を体に溜め込んでいるという見解があります。
天然と養殖ではどちらにもメリットデメリットがあるので、魚介類はそれらを踏まえて自分の目で選ぶことが大切になります。
卵は鶏の飼育方法で選ぶ！?
卵を選ぶ際、何を基準にしていますか。スーパーで特売のものを買う人や、平飼いを選ぶ人などさまざまでしょう。
最近は「平飼いや放し飼いがいい」と言われていますが、一言で平飼いといっても、養鶏場によって飼育環境は多いに異なりますしエサや水も違います。
つまり一概に「どういう卵が絶対」というのは難しいです。
そこで ここでは様々な飼育スタイルをご紹介します。知っ ておくだけでも、卵選びの際にきっと役立つはずですよ。
ケージ飼い
日本では恐らく一番出回っているのがケージ（鳥かご）飼いの卵で、値段もリーズナブル。
鶏たちはラインに並んでケージの中で飼育されています。
ケージ飼いの鶏たちは動けないために病気になり易く、抗生物質やホルモン剤などの投与も少なくありません。
また最近では、窓のない鶏舎や開放的な造りの鶏舎などで育てているところもあります。
平飼い
平らな地面の上での放し飼いを指します。主に室内で飼育されますが、外と行き来できる開放的な鶏舎もあります。
料金もケージ飼いより高く、いいイメージがありますが、養鶏場によって小さい面積にギュウギュウに鶏が詰め込まれていることもあります。
気になるなら、ホームページから飼育環境をチェックできるものを選ぶなどしてみて。
放し飼い（フリーレンジ）
なるべく自然な環境での野外の飼育方法です。
放し飼いの鶏たちは太陽の光を浴びて自然の中で運動するので健康度は高く、ストレスフリーとされています。
ヨーロッパやオーストラリアなど海外では主流の飼育スタイルです。
調味料は伝統製法のものを
毎日摂取している調味料、ちゃんと選んでいますか。
ポイントは「伝統的な製法で作られた調味料」を選ぶということ。
ほぼ毎日使う調味料は、大量生産するため化学薬品などを加えて作られたはりぼて商品も多く市場に出回っています。
昔ながらの製法で作るには、手間暇が掛かり長いもので数年という時間を必要としますし、その分料金も高くなります。
それでも毎日食べることを考えると、やはり伝統製法のものを選ぶことをおすすめします。
塩
塩の種類には大きくわけて「天然／自然塩」と「精製塩」があります。
精製塩は恐らく一番よく見かけ、スーパーやコンビニどこでも簡単に安く手に入ります。
これは原料が海水ではあるのですが、電気分解によってナトリウムイオンを抽出し、煮詰めて作られた塩の結晶を取り出したもの。
人工的に手を加えて塩化ナトリウム濃度が99％以上で、舐めると強いしょっぱさを感じます。
天然塩を選ぶ
選びたいのは、自然界にあるものから生まれた天然塩。
こちらは岩塩や海水塩、湖塩、藻塩などがあり、日本では古くから海水で作る海水塩が伝統的に使われてきました。
天然塩は塩田で太陽熱や風力など自然の力を使って、場所と時間を要しますが、栄養価は抜群！
塩化ナトリウムだけでなくマグネシウムやカルシウム、カリウムなどのミネラルが豊富にバランスよく含まれています。
旨味や甘味などが含まれた奥深い味わいで、料理にもコクが出ます。
味噌
味噌は古くから日本人の食生活に欠かせない調味料です。
こだわる人の中には手作り派もいるようですが、そこまでできなくても大丈夫！
目利きポイントを知っておけば、身体に優しい味噌選びができますよ。
「天然醸造」と明記されたものを選ぶ
ポイントは原材料名に大豆や麦などの 「穀物、塩、麹」などなるべくシンプルに表示されたもので、「天然醸造」と明記されたものを選びましょう。
大豆はできれば国産を選びたいところですが、味噌作りの原料の大豆は90％ほどが輸入に頼っているのが現状です。
せめて「遺伝子組み換えでない」と明記されたものを選びましょう。
醤油
昨今、かなりの種類の醤油が出回っていますが、 選びたいのは「大豆、小麦、食塩」と明記されたもの。
醤油を伝統的な製法で作るには1年以上の時間と発酵管理の手間が掛かり、やはりその分料金は割高になりますが、やはりしっかりと手を掛けられた「本醸造」と表示されたものがおすすめです。
みりん
本来のみりんは、米麹やもち米を発酵させて作られ、14度前後のアルコールを含んだものです。
「みりん風調味料」は別物です
最近では化学調味料でそれ風に仕上げた「みりん風調味料」なども多く見かけます。
まず 本来のみりんとは値段が違うので見分けは難しくありません。
料理に使う際の旨味も栄養価もずいぶん違いがあるので、それも踏まえて選びたいですね。
まとめ
私たちの食生活に欠かせない食材を中心に、選ぶときのポイントをご紹介しました。
商品ひとつひとつ神経質にラベルとにらめっこしなくても、だいたいのポイントを押さえつつ、さらりと買い物できる女性は素敵です。
大切なのは「誰がどういう思いでその食材を育てた（作った）か」、ということかもしれませんね。
文：mia 構成：mia 編集：さくみ
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