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!
食品解説

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!

※この記事には広告を含みます。

お店で年中見かける人参。
いろどりもよく、いろんな料理に使える野菜ですね。
保存もきくので、常備菜として家に置いてあることも多いです。

今回はそんな人参の栄養と効果を解説していきます!
また、人参の選び方や人参の栄養をしっかり摂れる食べ方も紹介していきますよ。

人参の栄養

よく見かけるのは太く丸っこい西洋系の五寸にんじん。
この人参の栄養成分は以下の表の通りです。

可食部100gあたりの栄養成分

食品成分 単位 皮付き、 皮付き、ゆで 皮むき、 皮むき、ゆで
炭水化物 g 9.3 8.4 8.7 8.5
カリウム mg 300 270 270 240
マグネシウム mg 10 12 9 9
α-カロテン μg 3300 3200 3200 3100
β-カロテン μg 6900 6900 6700 7200
ビタミンK μg 17 15 18 18
ビタミンB1 mg 0.07 0.06 0.07 0.06
ビタミンB2 mg 0.06 0.05 0.06 0.05
ビタミンB6 mg 0.10 0.09 0.10 0.10
ビタミンC mg 6 4 6 4
水溶性食物繊維 g 0.7 1.0 0.6 0.8
不溶性食物繊維 g 2.1 1.9 1.8 2.0

参考・引用:食品成分表

人参の効果・効能

人参にはビタミン・ミネラルがたっぷりですね。
特にβ-カロテンが豊富です。
また、皮のある・なしと生・ゆででも栄養の違いがありましたね。

そんな栄養いっぱいな人参には、以下の効果が期待できます。

  • 免疫力を高める
  • 皮膚や粘膜を強くする
  • 抗がん作用がある

それでは、詳しく説明していきますね。

風邪予防や生活習慣病の予防にもぴったり!

人参はビタミン・ミネラルが豊富です。
そのため体の調子を整え、免疫力が高める効果があります。

免疫力アップ以外にも以下の効果があります。

  • 高血圧やむくみの予防(カリウム)
  • 整腸作用(食物繊維)
  • 冷え性やむくみを改善(ビタミン・ミネラルによる血行促進作用)

糖尿病や高血圧などの生活習慣病の予防・改善にもいいんですよ。

目や肌によい効果がある!

人参に多く含まれるカロテンは体内でビタミンAに変わります。
このビタミンAには、皮膚や粘膜を強くする働きがあります。

目や鼻、のどの粘膜が強化されると、ウイルスや細菌などが体の中に入ってくるのを防ぐ効果があるんですよ。

また、夜盲症や眼精疲労、口内炎や肌荒れの予防にも役立ちます。

ビタミンA以外にもビタミンCやビタミンB群などの美容によい働きをする栄養素が含まれています。
目の疲れや肌の悩みにも効果があるんですね。

ガン予防に効果的!

ガンの予防に、ビタミン・ミネラルをたっぷり摂ることは有効です。
特にβ-カロテンは抗酸化作用が強く、ガンの予防に効果があるとされる栄養素です。
ですが、ビタミン・ミネラルを食事の中でしっかり摂るとなるとなかなか難しいですよね。

そんなときは簡単に飲める、人参ジュースがおすすめです。
他の野菜や果物も加えることで、さらに栄養いっぱいなジュースになります。
簡単に栄養価の高いものが摂れますよ。
ビタミン不足や風邪予防にもよく、お手軽なのでおすすめです。

人参ジュースがガンに効く理由を詳しく知りたい方はこちらの記事をみてくださいね。
ゲルソン療法でガンを治せる!?人参ジュースがガンに効く理由とは?

人参の種類と選び方

ここでは人参の種類と選び方を紹介していきますね。

人参にはいろんな種類がある!

人参には紫人参や金時などの品種があります。
食べやすい味の改良もされて、味もいろいろあります。

よく見かけるのが西洋系の五寸にんじん、東洋系の金時にんじんです。

金時にんじんは京にんじんとも言われ、お正月の料理によく使われています。
五寸にんじんよりも色あざやかな赤色が特徴ですよ。

人参の旬っていつ?

年中見かける人参。
いろんな所で生産されているため、いつでも見かけますよね。

そんな人参の旬は10月から2月、秋から冬にかけての期間です。

どんな見た目の人参がいいの?

人参の見分け方のポイントは2つ。

  • オレンジ色が濃いもの、色あざやかなものを選ぶ
  • 表面がひび割れている、黒ずみがあるものは避ける

人参に含まれるカロテンがもっとも多く含まれているのは皮の部分です。
色あざやかなものほど、カロテンも豊富に含まれています。
新鮮できれいなものを選んで、皮も捨てずに食べたいですね。

私は、人参の皮できんぴらなどの炒め物をよく作ります。
皮を食べることに抵抗がある方も、せっかくなので1度は試してみてくださいね。

人参の栄養をしっかり摂れる食べ方を紹介!

栄養満点な人参。
人参の栄養をしっかり食べたいですよね。
またどんな料理にも利用できる、使いやすい野菜です。

ここでは、おすすめな食べ方を紹介していきますね。

生のまま食べる!

しっかりビタミンを摂りたいときは生のままがおすすめです!
なぜなら焼いたり茹でたりするなかで、少なくなっていく栄養素もあるんです。
生のままなら、調理の過程で失う栄養素も摂れるんですね。

サラダやジュースなどで、食べてみてくださいね。

特にジュースにすると、なんと普通に生で食べるよりも栄養価が高くなりますよ。

生で食べるときに気をつけたいこと

実は人参にはビタミンCを破壊する酵素(アスコルビナーゼ)が含まれています。
しかし、この酵素は熱や酸に弱いんですね。

なので、加熱したり、レモン等の柑橘類やお酢を合わせると問題ありません。

生で食べるときは、お酢や柑橘類と一緒に食べるとよいですよ。

油と一緒に食べる!

人参に多く含まれるのは、体内でビタミンAになるβ-カロテンです。
このβ-カロテンは油との相性がよいです。

油で調理すると、カロテンの吸収率は50~70%です。
生は10%、煮物は30%の吸収率なので、油との相性がよいことがわかりますね。

油を使った炒め物や揚げ物にするとよいですよ。
特に天ぷらはカロテンの吸収率もよく、人参の甘みと油のうまみを感じられておいしいです。

生で食べるときはオリーブオイルを使ってみてください。
サラダにドレッシングとしてかけたり、人参ジュースに混ぜて飲むといいですよ。

まとめ

人参の栄養と効果について紹介しました。

健康にうれしい効果がたくさんありましたね。
風邪予防にすぐ使える、身近で調理しやすい野菜です。

しっかり食べて、免疫力を高めて元気に過ごしてくださいね。

投稿者

hesikiri8b@gmail.com
正社員(栄養士)歴3年。人手不足で休みが少なかった時期は心身ともに疲れ切り、将来が不安に。 退職後、アルバイトしつつブログの勉強中。 自由に楽しく働きたい、栄養士としてどんなことができるのかなど、いろいろ考え中です。 ブログでは健康で楽しく生活できるような提案をしていきます! 野菜を手軽に食べるには? 野菜不足だとすぐ肌に悪影響が出るので、どうにかしたい! もっと野菜を手軽にしっかりビタミンも摂りたい! そんな思いで始めてみました。 健康でより良い生活を送るお手伝いが出来ればと思います。

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4月 30, 2024 @ 1:56 am

Анализ USDT в нетронутость: Как защитить собственные криптовалютные финансы

Все более граждан придают важность на надежность их электронных активов. Каждый день дельцы предлагают новые методы хищения электронных средств, и держатели криптовалюты оказываются жертвами их афер. Один из способов охраны становится тестирование кошельков для присутствие нелегальных средств.

С какой целью это необходимо?
Прежде всего, с тем чтобы обезопасить свои средства от обманщиков или украденных монет. Многие вкладчики сталкиваются с риском потери личных активов из-за обманных механизмов или грабежей. Проверка кошельков позволяет обнаружить подозрительные операции и также предотвратить потенциальные потери.

Что мы предлагаем?
Мы предлагаем услугу анализа криптовалютных кошельков или операций для определения источника средств. Наша система исследует информацию для обнаружения нелегальных действий и также проценки угрозы для вашего портфеля. Благодаря этой проверке, вы сможете избегать проблем с регуляторами а также защитить себя от участия в незаконных операциях.

Как происходит процесс?
Мы сотрудничаем с лучшими аудиторскими организациями, такими как Halborn, для того чтобы обеспечить точность наших проверок. Наша команда применяем новейшие техники для определения рискованных сделок. Ваши информация обрабатываются и сохраняются в соответствии с высокими стандартами безопасности и конфиденциальности.

Как проверить собственные USDT в чистоту?
Если хотите подтвердить, что ваши Tether-кошельки чисты, наш сервис предоставляет бесплатное тестирование первых пяти кошельков. Просто передайте местоположение своего бумажника на нашем сайте, а также наша команда предоставим вам детальный доклад о его статусе.

Обезопасьте свои средства прямо сейчас!
Избегайте риска стать жертвой обманщиков или оказаться в неприятную обстановку по причине нелегальных операций. Посетите нашей команде, для того чтобы предохранить ваши криптовалютные финансовые ресурсы и предотвратить проблем. Предпримите первый шаг к сохранности вашего криптовалютного портфеля уже сегодня!



5月 13, 2024 @ 6:24 pm

RGBET
Cá Cược Thể Thao Trực Tuyến RGBET
Thể thao trực tuyến RGBET cung cấp thông tin cá cược thể thao mới nhất, như tỷ số bóng đá, bóng rổ, livestream và dữ liệu trận đấu. Đến với RGBET, bạn có thể tham gia chơi tại sảnh thể thao SABA, PANDA SPORT, CMD368, WG và SBO. Khám phá ngay!

Giới Thiệu Sảnh Cá Cược Thể Thao Trực Tuyến
Những sự kiện thể thao đa dạng, phủ sóng toàn cầu và cách chơi đa dạng mang đến cho người chơi tỷ lệ cá cược thể thao hấp dẫn nhất, tạo nên trải nghiệm cá cược thú vị và thoải mái.

Sảnh Thể Thao SBOBET
SBOBET, thành lập từ năm 1998, đã nhận được giấy phép cờ bạc trực tuyến từ Philippines, Đảo Man và Ireland. Tính đến nay, họ đã trở thành nhà tài trợ cho nhiều CLB bóng đá. Hiện tại, SBOBET đang hoạt động trên nhiều nền tảng trò chơi trực tuyến khắp thế giới.
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Sảnh Thể Thao SABA
Saba Sports (SABA) thành lập từ năm 2008, tập trung vào nhiều hoạt động thể thao phổ biến để tạo ra nền tảng thể thao chuyên nghiệp và hoàn thiện. SABA được cấp phép IOM hợp pháp từ Anh và mang đến hơn 5.000 giải đấu thể thao đa dạng mỗi tháng.
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Sảnh Thể Thao CMD368
CMD368 nổi bật với những ưu thế cạnh tranh, như cung cấp cho người chơi hơn 20.000 trận đấu hàng tháng, đến từ 50 môn thể thao khác nhau, đáp ứng nhu cầu của tất cả các fan hâm mộ thể thao, cũng như thoả mãn mọi sở thích của người chơi.
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Sảnh Thể Thao PANDA SPORT
OB Sports đã chính thức đổi tên thành “Panda Sports”, một thương hiệu lớn với hơn 30 giải đấu bóng. Panda Sports đặc biệt chú trọng vào tính năng cá cược thể thao, như chức năng “đặt cược sớm và đặt cược trực tiếp tại livestream” độc quyền.
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Sảnh Thể Thao WG
WG Sports tập trung vào những môn thể thao không quá được yêu thích, với tỷ lệ cược cao và xử lý đơn cược nhanh chóng. Đặc biệt, nhiều nhà cái hàng đầu trên thị trường cũng hợp tác với họ, trở thành là một trong những sảnh thể thao nổi tiếng trên toàn cầu.
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5月 14, 2024 @ 6:08 pm

Euro
UEFA Euro 2024 Sân Chơi Bóng Đá Hấp Dẫn Nhất Của Châu Âu

Euro 2024 là sự kiện bóng đá lớn nhất của châu Âu, không chỉ là một giải đấu mà còn là một cơ hội để các quốc gia thể h