美腸”の人は、きれいな血液が体内を循環するので、全身の新陳代謝がアップします。年を重ねても代謝が高くなると、肌の潤いや体形が維持される他、むくみ、冷えなど、体のあらゆる悩みが解消され、うれしいことばかり。腸内環境を整えることは健康と美容の要です。どの世代の方も手遅れではありません。今からでも“美腸活”を始めてみませんか。
食物繊維を積極的に
腸をキレイにする決め手になるのが食物繊維。腸のぜん動運動を活発にして排便を促す「不溶性食物繊維」と、善玉菌の餌になり便を軟らかくする「水溶性食物繊維」があります。不溶性はインゲン豆や小豆などの豆類、サツマイモやゴボウなどの根菜類、玄米などの穀類に、水溶性はワカメなどの海藻類やバナナ、シイタケやエノキなど、水っぽくぬるぬるした食材に多く含まれます。これらを食事の中でバランス良く食べましょう。
発酵食品は腸内細菌を応援
腸内細菌たちを応援してくれる発酵食品を取り入れましょう。納豆やみそ、チーズやヨーグルトなどの発酵食品には善玉菌がたくさん含まれており、美腸の活性化に役立ちます。
水分をしっかり取ろう
水分をしっかり取ることも美腸活には欠かせません。摂取量は、運動する人としない人など、それぞれの生活習慣によって違います。1日1.5～2リットルを心掛けるとよいでしょう。
朝食は必ず食べる
朝食を抜いたら、起きている腸が“朝から働かなければいけない”という大切なメッセージをキャッチすることができません。いくら昼食や夕飯に気を使っても、朝食を抜くと意味がなくなってしまいます。
同じ物ばかり、早食いはNG
品数が少ない食事や、テレビで「これは体にいい！」と取り上げられた食材ばかり食べるのは避けましょう。品目を増やすことで、さまざまな栄養が取れます。1日3食の中でなるべくいろいろな食材を取り入れてください。また、そしゃくをきちんとすることは消化酵素の分泌量を増やし、腸内環境の改善につながります。
適度な運動を
軽めの運動は、血液循環を良くし、腸のぜん動運動を促します。普段、体を動かしていない方は、最初はウオーキングを30分程度からでも始めることをオススメします。外に出ない時も、室内で適度に体を動かしましょう。
腸の健康度をチェック
二つ以上当てはまったら今すぐ美腸活を！
□ 肌荒れや吹き出物が悩みの種
□ 下腹がぽっこりと出ている
□ 朝食を抜くことが多い
□ 週4回以上、外食する
□ おならが臭い
□ この頃あまり運動していない
□ 細い便や、コロコロした便が出る
□ いきまないと便が出ないことがある
□ トイレを我慢することがある
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