皆様の健康のために日々健康食品を研究しております

たんぱく質 ダイエット 健康 糖質 美肌 腸活

オートミールと米はどう違う?成分比較とデメリットまとめ

米化して〇〇するとヤバい?オートミールのデメリットとは?

お米と比較しても栄養バランスがよく、低カロリーなことが分かったオートミール。

しかし、オートミールにもデメリットが存在します。

・たんぱく質が足りてない

バランスが良いとされているオートミールも、1食分を考えるとタンパク質が足りていないことが分かります。

日本人が1日に必要なたんぱく質は大人の男性で65グラム、大人の女性で50グラムとされています。

前のページで見た1食分のタンパク質は4.1グラムです。

つまり、3食オートミールを食べてもタンパク質は全然足りてないということですね。

オートミールは高たんぱくな食材と食べるのがおすすめです。たんぱく質が多く取れる食品を一部紹介すると、卵やベーコン、ハム、ナッツ、牛乳、ヨーグルト、チーズなどです。これらとオートミールを合わせて食べると良いです。

オートミールだけ食べてもダメ!副菜、他の食材とのバランスをとって食べることが大切ですね。

・食べ過ぎると○○になる

オートミールは食物繊維が豊富な食品です。しかも、水に溶けやすい水溶性食物繊維と水に溶けにくい不溶性食物繊維がどちらもバランスよく含まれているのでダイエット向きの食品と言えます。

ただ、おなかの中に入るとさらに膨張するので、人によっては食べすぎると吐き気を感じることもあります。

前のページのお米とオートミールの比較表をでも分かるように、一食30グラムくらいがいいとされていて、増やしても50グラムくらいまでが良いです。

ちなみに食べ過ぎてしまうと、以下のようになる場合があります。

・おなかが緩くなる

ガスがたくさん出る

・胃がムカムカする

不溶性食物繊維は、取りすぎると腸壁を刺激し、下痢が起こりやすくなってしまいます。

文字にすると怖い気もしますが、適量を食べれば問題ありませんし、それだけお通じがよくなる食物繊維が入っているということです!!

どの健康食品にも言えることですが食べ過ぎはよくないということですね。

オートミールとお米の比較とデメリットまとめ

オートミールとお米の成分を比較し、オートミールのデメリットについて紹介してきました。

まとめると、

・オートミールはお米より低カロリー、低糖質、食物繊維が豊富なので健康が気になる人に向いている食品

・オートミールは食べ過ぎると体調が悪くなることがあるので一食30グラム程度食べるのが望ましいが個人差はある

・オートミールはタンパク質が多く含まれている食品と一緒に食べると◎

自身の体調や食品との相性を確認しながら無理なく取り入れていきたいですね。それでは!

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