健康管理

納豆とご飯の食べ方は間違いだらけ!? 栄養効果を損なわない美味しい食べ方

投稿日:2018年3月7日 更新日:

納豆は血管や骨を老化させない秘訣だと言われていますが、この納豆やご飯の食べ方を間違えると効果が激減すること知ってましたか。

納豆はよくかき混ぜた方がいいことや、タレは混ぜた後にかけた方が最大限の栄養を摂取できることはご存知かと思います。

納豆には、「ナットウキナーゼ」という血栓溶解作用と血液サラサラ効果の栄養素が含まれています。

しかし皆さんは、この栄養を損なう間違った納豆やご飯の食べ方をしているのです。

血栓を溶かす役目のナットウキラーゼを切らさず効果を上げたり、ナットウキラーゼの効果を増加できる正しい納豆の食べ方を紹介します

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納豆はアツアツのご飯?それとも冷めたご飯で食べる?

血管を老化させないナットウキナーゼを最大限に摂取できる食べ方は、冷ましたご飯にかけると良いらしいです。

結構アツアツご飯にかけて食べている方が多いのですが、実はナットウキナーゼは熱に弱いのです。

アツアツご飯の温度は通常80~85度と言われています。

そのアツアツご飯に納豆をかけて食べるのが美味しい食べ方なのですが・・・

納豆に含まれているナットウキナーゼは50℃を過ぎるとその栄養の活性が鈍くなります。

そして70度を超えるとその機能は全く働くなってきます

その結果、炊き立てのご飯に納豆よりは、冷ましたご飯に納豆の方がいいようです。

納豆とご飯の食べ方に工夫を・・・

よくアツアツご飯に納豆を混ぜて食べる方が多いのですが、この食べ方にひと工夫をすれば栄養は損ないません。

ナットウキナーゼは熱に弱いので、納豆にご飯が触れている面積が少なければいいわけです。

ナットウキナーゼを最大限に取るためには、炊き上がったご飯を窯で冷まし、茶碗にご飯をよそい、納豆を容器のままかき混ぜます。

その後、すこし冷めたご飯に納豆をかけて食べるのがベストです。

納豆とご飯の食べ方

 

因みに、納豆チャーハンを作る場合、熱をかけて調理しますからナットウキナーゼの栄養は全滅します。

これも、ひと工夫して普通のチャーハンに納豆をかける食べ方に変更すると栄養は取りやすいですね。

ただナットウキナーゼは失いますが、他の「イソフラボン」「レシチン」の栄養素は失いませんから自由に調理が可能です。

納豆うどん納豆そばにおいても同様。

温かいうどんソバよりも、冷たいうどん・ソバの方がより栄養の効力を損ないません。

納豆は、朝・夜のどちらで食べたほうがいい?

ナットウキナーゼの効果を考えると、夜食べた方が効果はあります。

それは血管の天敵、血栓は寝ている間にできやすいからです。

昼間と違い、寝ている間は水分補給ができません。

そうなると血液から水分が少なくなり、血液がドロドロになり血栓が出来やすくなってしまいとます。

そのため、夜食べたほうがいいのです。

因みに、納豆を多く食べるのはキケンです。

納豆菌は強い菌を持っています。納豆を多く取り過ぎると体の中の必要な菌まで殺す恐れもあるので、1日2パックまでにしましょう。

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納豆を冷蔵庫から出したら直ぐ食べたほうがいい?

納豆は発酵食品ですので、常温に置くことで発酵が進みよりナットウキナーゼが増えます。

その理由から、しばらく置いてから食べるといいでしょう。

時間的には20~30分がベストと言われます。

料理を開始する時に、納豆を出して置いてから料理を開始する・・・という具合がいいタイミングです。

納豆を冷凍したら・・・?

く出張で家を留守にする場合、納豆が腐らないか心配になりますよね。

そんな場合には、賞味期限前納豆を冷凍 にしましょう。

これは冷凍することで納豆菌の活動が一時ストップし、発酵も進みません。

納豆の買いだめも冷凍しておけば問題ないワケです。

納豆のトッピングに最適な材料は?

納豆のトッピングはよく、ネギ・オクラ・キムチ・生卵・チーズ・シラス・大根おろしなど好みで食べる方多いと思います。では、納豆のトッピングで血管を老化させない最良の材料は何だと思いますか。

それは、「ネギ」と「チーズ」です。

ネギにはアリシンという成分が含まれており、このアリシンも血液の血栓を防ぐ効果。

チーズには、ラクトトリペプチドという成分があり、血管をしなやかにする効果が期待されています。

どちらも納豆と一緒に食べると、血栓を溶かすために相性が良いとされているのです。

一方で、栄養学的にお勧めできないものがあるのです。

それは 生卵 です

納豆には、ビタミンB群のビオチンが含まれています。ビオチンはお肌に良いとされていますが、このビオチンの吸収を妨げているのが生卵の卵白なのです。納豆のトッピングに生卵を使用する場合は面倒だと思いますが、卵の黄身だけを入れるのが良いでしょう。

納豆食べ方

納豆とご飯の食べ方は間違いだらけ:まとめ

  • 納豆はアツアツのご飯?それとも冷めたご飯で食べる?
  • 納豆とご飯の食べ方に工夫を・・・
  • 納豆は、朝・夜のどちらで食べたほうがいい?
  • 納豆を冷凍したら・・・?
  • 納豆のトッピングに最適な材料は?

とまとめて紹介してまいりましたが、栄養があるからと言って量やトッピングの材料など何でもいいわけではありません。血管の老化を防止するためには、血管の血栓を溶かす働きを最大限に生かしほどほどに摂取することが重要になってきます。

また、日常生活の中で、納豆にトッピングして色々な美味しい食べ方をしてきましたが、ご飯や卵など相性を考えると、間違いが多かったですね。これからも、栄養を損なわない食べ方で健康を維持していきましょう。少しでもお役に立てたら幸いです。

-健康管理

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