2016年1月22日16時39分

パフォーマンスアップを目指すアスリート必見!川口美喜子教授の栄養学連載(8)「消化管を強くする食べ方&メニュー」

教えてくれる先生・川口美喜子さん(大妻女子大学家政学部教授)
文・大場真代
食事の仕方をひと工夫するだけでも、消化管を強くしていくことができます。今回はその方法をお教えしましょう。
まず、朝起きたばかりのときなどもそうですが、食欲がないときには、食べる準備運動をしましょう。運動と同じで、いきなり食べ物を入れたのでは胃腸も驚いてしまうので、食事ができる状態に胃腸を整えていくのです。その方法は簡単。
『暑いときは部屋を涼しくする』
『口をすすいでスッキリさせる』
『お風呂に入る』
こんなこと?と思うかもしれませんが、これだけでもずいぶん食欲が戻ってくるのを実感してもらえると思います。食べ始めるときは、冷たいものを先に入れて胃への刺激を与えてあげましょう。冷たいお水やオレンジジュースなどを先に飲むなどすれば大丈夫です。
『おかゆドリンク』は食欲がないときに重宝

また、一度にたくさん食べられないなと思うならば、食事の回数を増やすことも考えてみましょう。一度にたくさん食べてもかえって吸収力が落ちてしまうという話をしましたが、少しずつ回数を増やす食べ方はその逆ですので、効率よく栄養を摂取することができます。
始めやすいのは、間食としてサンドイッチやおにぎりを食べること。これなら手軽にできますよね?あとはそうめんやうどんなどを食べてもよいでしょう。そうめんのつゆに生卵を入れる、ツナと大葉を入れるなどのひと工夫でまんべんなく栄養を摂ることもできます。
さらにおすすめなのが『おかゆドリンク』です。おかゆにフルーツとレモンを加えてミキサーにかけたものですが、すーっと飲めるので食欲がないときにも使えます。お米とフルーツ?と思うかもしれませんが、ぜひ一度試してみてください。

おかゆは炊飯器で作って、一食分ずつ冷凍しておきます。麦ご飯や玄米などを入れてもおいしいですよ。合わせるフルーツは、いちご、パイン、キウイ、リンゴ+レモン、メロン、スイカなど何でもOK。冷凍フルーツでもかまいません。
甘みがほしければシロップを少々入れてミキサーにかけるだけ。お米は栄養が豊富な上、おなかにも優しい食材。甘いものが食べたくなったときでもこのドリンクは活躍してくれます。
【先生のプロフィール】
川口美喜子(かわぐち・みきこ)さん
大妻女子大学家政学部教授、管理栄養士・医学博士。1957年生まれ、島根県出雲市出身。専門は病態栄養学、がん病態栄養並びにスポーツ栄養。2004年4月島根大学医学部附属病院栄養管理室長、2005年5月島根大学医学部附属病院NST(栄養サポートチーム)の構築と稼働、2007年4月特殊診療施設臨床栄養部副部長、2013年4月より現職。
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