食べるだけで痩せちゃう?気軽に始められるヨーグルトダイエット

「ヨーグルトダイエット」が痩せる理由

ヨーグルトの特徴は、なんといっても牛乳に「乳酸菌」を加えた発酵食品であるということ。



私たちのお腹の中には「乳酸菌」をはじめとするたくさんの腸内細菌が住んでいるのですが、重さにすると1kgにもなるとか! 



なかでもヨーグルトに含まれる「乳酸菌」は体にとってよい働きをする「善玉菌」と呼ばれ、乳糖などの糖類を栄養源にして酸を作り出し、これらの酸が腸を刺激することで便秘予防効果が期待できます。



腸の調子がよくなるということは、腸の運動量が増えるということなので基礎代謝量アップにもなり、痩せ体質にもつながります。



また、「乳酸菌」によって作られる酸は、病原菌や食中毒菌といった有害な菌=「悪玉菌」の増殖も抑えるため、免疫力アップにも効果的といえます。

最近の研究では、花粉症の発生に関与する免疫細胞の活性を抑えてくれることもわかってきました。

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ヨーグルトがもたらすダイエット効果

老廃物の溜め込みを防止して太りにくい体に

乳酸菌によって乳を発酵して作られるヨーグルト。摂取することで、腸内は弱酸性になり腸管ぜんどう運動が促進されます。

ヨーグルトを食べると便秘にいいといわれるのはこのため。乳酸菌が腸内環境を改善し、老廃物のため込みを防いでくれます。

いつまでも腸内に老廃物が溜まるとダイエットに悪影響なのは、老廃物から余分な栄養素が再吸収されてしまうからです。

ダイエット成功のためにも便秘解消は欠かせないのです。

余談ですが、ヨーグルトには健康な皮膚を作るタンパク質が含まれ、ビタミンの消化吸収を助けます。肌の新陳代謝を促す「美肌効果」もあります。キレイに痩せたい女性にとって、ぴったりの食材ですね。

ヨーグルトダイエット」の具体的なやり方

■ヨーグルトの選び方

ヨーグルトの種類はたくさんありますが、ヨーグルトダイエットをする際には、無糖タイプのものや、低脂肪タイプのものを選びましょう。

特に、断食や一食置き換えダイエットに使用する場合は、食べるヨーグルトの量も多くなりますので、糖質や脂質、カロリーの低いものを選びたいですね。

また、水切りヨーグルトやギリシャヨーグルトと呼ばれる、ヨーグルトの水分を切って濃厚に仕上げたヨーグルトは、含まれているタンパク質の量も多いので、断食や一食置き換えダイエットにおすすめですよ。

さらに、善玉菌にもさまざまなタイプがあります。お腹の調子を整えてくれるものや、免疫力に注目したものなど、含まれている善玉菌でヨーグルトを選ぶのもおすすめです。

ただし、体質によっては、善玉菌が合わない場合もあります。お腹の調子が悪くなってしまう場合は別の銘柄のヨーグルトを試してみましょう。

無糖タイプのものをそのまま食べるのが苦手な方は、ジャムやフルーツソースのような甘いものではなく、フレッシュなフルーツや、ナッツ、オリゴ糖をプラスするのがおすすめです。

朝食べる場合

便秘解消が主な目的なら食後に(胃酸が薄まっている方が、善玉菌が腸に届きやすいため)。食事に含まれる脂質や糖質をビタミンB2で分解したい場合は、食前に食べると効果的。

夜食べる場合

朝の便通に向けて腸が働くのは夜間。夕食後に食べることで、この時間帯の腸の環境を整えます。老廃物の排出作用が高まり、翌朝のスムーズな排便を促進。代謝機能も高まり、眠っている間に効率よく脂肪を燃焼してくれます。

ヨーグルトダイエットにオススメのトッピング

ヨーグルトの持つ効能をよりパワーアップさせるためには、食物繊維やオリゴ糖と一緒に食べましょう。

●食物繊維の効果・効能
特に果物などに含まれる食物繊維は、体内の消化酵素によって分解されないので、消化・吸収されないまま大腸に運ばれます。そのため、大腸内にある乳酸菌をはじめとする善玉菌の栄養源となり、便通をスムーズに。

●オリゴ糖の効果・効能
オリゴ糖は、善玉菌のエサになり腸内環境を整える働きがあるのでオススメです。


●すりおろし生姜の効果・効能
生姜の皮を剥いてすりおろしたものをトッピングすれば体を温める効果が。

●シナモンの効果・効能
シナモンパウダーをふりかければ代謝アップ。



ただし、「乳酸菌」は、体内に入ったとしても生きているのは数日間で外へ出て行ってしまうので、一度に多量に摂取せず、毎日少しずつ取り入れるようにしましょう。

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