人参のβカロテンを効率よく食べる方法を紹介！健康に役立てよう！
もくじ
※この記事は広告を含みます。
体内で必要なときにビタミンAにかわる、βカロテン。
目や皮膚の健康に役立つ働きがあります。
また高い抗酸化作用があり、免疫力を高めてくれる効果もあります。
そんなβカロテンを多く含んでいる野菜の一つの人参。
お店で一年中みかける、なじみのある野菜ですね。
ここでは人参のβカロテンを効率よく摂取する方法を紹介していきます！
普段の食事などの参考にしてみてくださいね。
人参の栄養と効果ってどんなもの？
まずは人参の栄養と効果について簡単にみていきましょう。
人参に多く含まれる栄養素としては以下のものがあります。
- β-カロテン
- ビタミンA
- ビタミンB群
- ビタミンC
- ビタミンE
- カリウム
- ケイ素
人参一本で、一日に必要なビタミン・ミネラルを補うことができます。
とっても栄養豊富な野菜なんですね。
ちなみに人参の皮の部分が、一番栄養が豊富です。
汚れなど気になって、皮をむいて捨ててしまいがちかと思います。
ですができれば皮は捨てずに、食べてみるとよいですよ。
そんな人参を食べて期待できる効果としては以下のものがあります。
- 目や肌の健康に役立つ
- 老化を防止する
- 免疫力が高まる
- 便秘解消
- 骨・歯・血管・爪・髪の健康に役立つ
視力の回復や日焼け対策、病気になりにくい体作りに役立つ効果があるんですよ。
また、美肌効果もあります。
詳しくはこちらの記事も参考にしてみてくださいね。
→人参の栄養と効果を解説！おすすめの食べ方も紹介します！
人参の栄養を効率よく摂れる食べ方
免疫力アップや目の健康によいβカロテン。
βカロテンは体内でビタミンＡにかわる栄養素です。
そのため過剰症の心配もないので、しっかり摂りたい栄養ですね。
人参のβカロテンをしっかり摂れる方法は3つあります。
- すりおろす
- 油と一緒に食べる
- 冷凍する
それでは一つずつみていきましょう。
すりおろしたとき
すりがねですりおろす、ミキサーやジューサーでジュースにするなど。
すりおろすことで、細胞が破壊されて栄養素が吸収されやすい状態になります。
人参ジュースを毎日１杯飲み続けることで、効果が実感できますよ。
自然治癒力が高まるので、病気の対策に取り入れやすいですよ。
この投稿をInstagramで見る
人参をジュースにすることで飲みやすいだけでなく、栄養を効果的に取り入れることに役立つんですね。
人参ジュースの作り方については、こちらも参考にしてみてくださいね。
→人参りんごジュースの効果と作り方を紹介！人参とりんごの組み合わせには理由がある！
油と一緒に摂る
βカロテンは油脂と一緒だと吸収率が高まります。
取り入れ方としては以下の方法があります。
- 人参ジュースにオリーブオイルを加えて飲む
- 油と一緒に和える・炒める
使う油としては、好みや料理方法などに合わせて使ってみてくださいね。
油脂のなかで、オリーブオイルがおすすめです。
糖の吸収をゆるやかにする効果のある、オレイン酸が含まれているからです。
人参で健康・ダイエットしたい方は、オリーブオイルと一緒に食べてみてくださいね。
冷凍する
冷凍することで保存期間が長くなるだけでなく、βカロテンもアップします。
ただし、冷凍するにも正しいやり方でなければいけません。
冷凍の方法として、空気に触れないようにすることが大切ですよ。
詳しくはこちらの記事をご覧ください。
→人参の冷凍保存にはメリットがある！人参を冷凍して料理に役立てよう！
常備菜にも！人参レシピを紹介
生の人参と油・酢で和えた常備菜、キャロットラぺを紹介します。
タッパーに入れて冷蔵庫で３日ほど保存できますよ。
お好みでレーズンやクルミを入れて作ってみてくださいね。
お弁当のおかずやサンドイッチの具などによいですよ。
キャロットラぺの作り方
材料（３～４人分）
人参･･･１５０ｇ（約１本分）
塩･･･小さじ１/３
オリーブオイル･･･大さじ１
酢またはレモン汁･･･大さじ１
はちみつ･･･小さじ１
マスタード･･･小さじ１
作り方
- 人参を千切り、または皮むき機でする。
- 塩をまぶし、１０分ほど置いて水分を絞る。
- オリーブオイル・酢・はちみつ・マスタードを加えて混ぜて完成。このときにレーズンやくるみなどをいれてもよい。
はちみつ・マスタードがなくてもおいしく出来上がります。
お好みで加えてみてくださいね。
参考：クックパッド
まとめ
人参のβカロテンを効率よく摂れる方法をお伝えしました。
βカロテンは抗酸化作用が強いので、しっかり摂ることで病気になりずらい体になれますよ。
身近にある人参を活用にて、健康や美容に役立ててみてくださいね。
参考書籍：今あるがんが消えるレモンにんじんりんごジュース
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