2019/10/16 | ブログ |
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糖質制限とは、「糖質を抜く、減らす」食事のことです。糖質の多く含まれている食事を避け、糖質の少ない食事を選ぶという食事です。カロリー制限がないため、お腹もいっぱいになり満足感や腹持ちもあります。
人が動くために必要なエネルギーの三大栄養素といわれている「タンパク質」「糖質」「炭水化物」この中で太る原因は「炭水化物」です。「タンパク質(肉や魚)「脂質(油)」は体内に吸収されたあと、身体を構成する細胞の原料や骨・筋肉・血液などをつくる働きがあり、摂りすぎた分は排出されますが、「炭水化物(米や麺類)は身体のエネルギー源にしかならず、消費できなかったものは脂肪として身体に蓄えられます。これが体脂肪です。
三大栄養素のうち、食べることで血糖値が上がるのは「炭水化物」だけです。血糖値が上がるとインシュリンというホルモンが分泌され、血糖値を下げようとするのと同時に糖をエネルギーとして身体に送るのですが、このインシュリンは別名「肥満ホルモン」とも呼ばれており、余った糖を身体に貯めるという働きがあります。入ってきた糖が全て消費されれば問題ありませんが、使われなかった分は全て身体に溜め込まれます。
糖質をたくさん食べて血糖値の上がり方が急であればあるほど、インシュリンが血糖値を下げなければと大量に分泌されます。その結果が肥満です。それには、血糖値を急に上げないことが一番です。また、血糖値が上がるということは、糖尿病はもちろん様々な病気の元となります。
糖質の低い食事をして血糖値を上げなければインスリンの量が少なく体脂肪にはならない=太らない そして、健康な生活を送ることができるという訳です。
![糖質を食べると太る理由](data:image/png;base64,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人が動くために必要なエネルギーの三大栄養素といわれている「タンパク質」「糖質」「炭水化物」この中で太る原因は「炭水化物」です。「タンパク質(肉や魚)「脂質(油)」は体内に吸収されたあと、身体を構成する細胞の原料や骨・筋肉・血液などをつくる働きがあり、摂りすぎた分は排出されますが、「炭水化物(米や麺類)は身体のエネルギー源にしかならず、消費できなかったものは脂肪として身体に蓄えられます。これが体脂肪です。
三大栄養素のうち、食べることで血糖値が上がるのは「炭水化物」だけです。血糖値が上がるとインシュリンというホルモンが分泌され、血糖値を下げようとするのと同時に糖をエネルギーとして身体に送るのですが、このインシュリンは別名「肥満ホルモン」とも呼ばれており、余った糖を身体に貯めるという働きがあります。入ってきた糖が全て消費されれば問題ありませんが、使われなかった分は全て身体に溜め込まれます。
糖質をたくさん食べて血糖値の上がり方が急であればあるほど、インシュリンが血糖値を下げなければと大量に分泌されます。その結果が肥満です。それには、血糖値を急に上げないことが一番です。また、血糖値が上がるということは、糖尿病はもちろん様々な病気の元となります。
糖質の低い食事をして血糖値を上げなければインスリンの量が少なく体脂肪にはならない=太らない そして、健康な生活を送ることができるという訳です。
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