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1分でわかる！なぜ高野豆腐の栄養は最強なのか？理由や効果的な摂り方を解説！

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「高野豆腐の栄養は最強といわれたからクリックしたけどどういうこと？」
「高野豆腐ってどのくらい栄養あるの？」
「栄養と一緒に高野豆腐の効果的な摂り方も知りたい！」

高野豆腐とは、豆腐の水分を極限まで飛ばして乾燥させた食品です。

かつては薄く切った豆腐を冬に野外で凍結させ、水分を抜く作業を繰り返して天日干ししていました。

そのことから信州や東北地方では、高野豆腐の別名は「凍み豆腐（しみどうふ）」と言われています。

しかし現在は工場の機械によって凍結させたり、乾燥させたりしています。

ということで、今回はそんな高野豆腐の栄養についてお伝えしていきます。

「1分でわかる！」と書きましたので、1分以内で知っていただけるようにまず結論からお伝えします。

さらに詳しく読みたい方は1分以上かかりますが、栄養だけでなく、効果的な摂り方や1日の目安も解説していますので、ぜひ最後まで読んでみてください。

高野豆腐の栄養が最強な理由とは？

高野豆腐の栄養が最強な理由について、五大栄養素の観点と機能性成分の観点の両方からお伝えしていきます。

まず結論からいいます。

五大栄養素の観点では以下の3つ理由によって高野豆腐は最強と言えます。

  1. 高野豆腐の50%がたんぱく質
  2. 高野豆腐の30%が脂質で、その60%が体内で合成できず摂取が必要な必須脂肪酸
  3. 高野豆腐は少量で多種類のミネラル1日分を摂ることができる

機能性成分の観点でいくと、さらに2つの理由で高野豆腐は最強だといえます。

  1. コレステロールを調整するレジスタントプロテインが豆腐の1.5倍
  2. 更年期障害抑制のための大豆イソフラボンは豆乳の3.5倍

五大栄養素からみる高野豆腐が最強な理由とは？

先に結論をお伝えしましたので、それに関する詳しい説明をします。

五大栄養素とは、炭水化物、たんぱく質、脂質、ビタミン、ミネラルのことです。

これらの五大栄養素は生命活動を営むために私たちに必要な成分な重要な栄養素です。

①高野豆腐の50%がたんぱく質

高野豆腐の一番の栄養素はたんぱく質で、その量は全体の50%を占めます。

高野豆腐100g食べることは、豆腐四丁分のたんぱく質に相当します。

そのため、たんぱく質を摂り方として高野豆腐はとっても優秀です。

たんぱく質はお肉にも多く含まれていますが、お肉は腸内の悪玉菌を増殖させ、不調の原因にもなるので、高野豆腐をはじめとした大豆たんぱく質をうまく組み合わせることが大切です。

②高野豆腐の30%が脂質で、その60%が体内で合成できず摂取が必要な「必須脂肪酸」

高野豆腐に含まれるたんぱく質以外の50%の栄養のうち、30%が脂質です。

脂質と聞いていいイメージを持つ人はあまり多くないと思いますが、脂質も私たちの体に必要な栄養素です。

しかし摂りすぎには注意が必要であったり、どんな脂肪を摂るかが大事だったりします。

高野豆腐に含まれる脂肪の60%は、体内では合成できず食事によって摂取しなけばならない「必須脂肪酸」です。

この必須脂肪酸にはω-6系とω-3系というものがあるのですが、そのバランスは、ω-6系：ω-3系＝3:1がいいといわれています。

しかし現在の食事はω-6系とω-3系の必須脂肪酸のバランスが30:1で、それではアレルギー疾患などを誘発してしまいます。

という話をした後で、高野豆腐のω-6系とω-3系の必須脂肪酸のバランスをみると、高野豆腐はω-6系：ω-3系＝6:1と比較的バランスが良いです。

青魚にはω-3系の必須脂肪酸が多く含まれるので食べ合わせみてもよいかもしれません。

③高野豆腐は少量で多種類のミネラル1日分を摂ることができる

高野豆腐は4〜5個という少量で、1日に必要な代表的なミネラル9種類のうち、7種類の栄養を補うことができるのです。

7種類には、カルシウム、マグネシウム、リン、鉄、亜鉛、銅、マンガンがあります。

現代の食事はミネラルが不足しているといわれているので、高野豆腐は定期的に食べたい食べ物の一つですね。

機能性成分からみる高野豆腐が最強な理由とは？

次に機能性成分からみる高野豆腐が最強な理由について説明します。

その前に、機能性成分とは、生きていくための必須栄養素ではないけれども、健康でいるために役に立つ機能的な効果が期待されている成分のことです。

ここでは代表的な機能性成分2種類を紹介します。

1分でわかる！機能性成分とは？食物繊維からポリフェノール、GABAまで解説！

①コレステロールを調整するレジスタントプロテインが豆腐の1.5倍

高野豆腐には、レジスタントプロテインが豊富に含まれており、その量は本家、豆腐の1.5倍にあたります。

レジスタントプロテインとは体内では消化することが難しい難消化性のたんぱく質のことです。

食物繊維は難消化性でんぷんなので、レジスタントプロテインはたんぱく質バージョンの食物繊維と思えばいいでしょう。

機能としても、食物繊維同様に小腸では吸収されず大腸まで届き、腸内環境を整える効果があるといわれています。

そんな高野豆腐に含まれるレジスタントプロテインの注目すべき作用が、コレステロールを調整することです。

コレステロールと聞くと、これまた悪いものという印象を持つ人が多いのではないでしょうか？

しかしそれは間違いです。

コレステロールは細胞膜や、ホルモン、ビタミンD、ビタミンの消化吸収には欠かせない胆汁酸の原料となるとても大切な脂肪です。

コレステロール値が高すぎると、動脈の血管が硬くなって伸び縮みの力が弱くなる動脈硬化につながり、最終的には心筋梗塞や脳卒中につながっています。

逆にコレステロール値が低すぎると、脳出血を起こす恐れも出てきます。

つまりコレステロールはバランスが大切で、そのバランスを調整する作用を持っているのが高野豆腐に含まれるレジスタントプロテインなのです。

これはあくまで私の仮説ですが、高野豆腐のレジスタントプロテインによって腸内環境を整い、その結果、何かしらの反応でコレステロールの調整がなされると考えることもできるのではないかと思っています。

②更年期障害抑制のための大豆イソフラボンは豆乳の3.5倍

高野豆腐は大豆からできているので、大豆イソフラボンも多く含まれています。

その量は豆乳と比較すると3.5倍にあたります。

女性は50歳前後で更年期障害に悩まされますが、この一つの原因に女性ホルモンである「エストロゲン」の減少が影響しているといわれています。

そんな減少したエストロゲンを補う働きをするのが大豆イソフラボンです。

大豆イソフラボンは腸内細菌によって、エクオールといわれるエストロゲンの代わりの機能をする物質を生み出します。

つまりエストロゲンが減少してしまうと更年期障害になる可能性が高くなり、更年期障害抑制としてエストロゲンに近い働きをする大豆イソフラボン由来のエクオールが大切だということです。

そんな大豆イソフラボンを多く含む高野豆腐はぜひともおすすめしたい食品の一つですね。

注意
大豆イソフラボンからエクオールを生成する腸内細菌を持っている人は日本人の43％なのです。
.
どうすればエクオール産生菌である腸内細菌を手に入れることができるかなどは、これからの研究にかかっています。

高野豆腐の効果的な摂り方とは？

次に高野豆腐の効果的な摂り方についてお伝えします。

血糖値が気になる方は糖質の代わりとして高野豆腐を摂ろう！

血糖値が気になる方は、ご飯やパンなどの糖質（炭水化物）代わりに高野豆腐を多めに摂るということをおすすめします。

これまでお伝えしてきたように、高野豆腐には五大栄養素のうち、たんぱく質、脂質、ミネラルが豊富に含まれています。

炭水化物である糖質が少ないことは、血糖値が気になっている方にはメリットです。

他の栄養素のバランスがよくて、糖質は少ない高野豆腐は打ってつけでしょう。

さらに興味深い研究があります。

高野豆腐を3ヶ月摂取すると、糖尿病の指標である血中HbA1cが下がることがわかりました。

つまり高野豆腐を食べ続けると糖尿病予防につながるということです。

このメカニズムは先ほど説明したレジスタントプロテインであると考えられています。

参考 こうや豆腐の長期摂取による糖尿病予防・改善効果

発酵食品と一緒に食べることでさらに栄養アップ

高野豆腐を効果的に摂るのにもう一つおすすめしたいのが、発酵食品と一緒に摂ることです。

高野豆腐には全体的な栄養バランス良いのですが、強いていうならば炭水化物とビタミンが足りません。

そこで最適なのが発酵食品です。

ここでおすすめなのが米こうじ由来の発酵食品です。

米こうじ由来の発酵食品には、糖分の中でも腸内環境を整えるオリゴ糖が多く含まれます。

さらにビタミン類も種類が豊富なので、高野豆腐にたらない栄養素を補います。

高野豆腐に発酵食品を掛け合わせ、そこに野菜が入ればベストです。

高野豆腐の1日の摂取目安

最後に高野豆腐の1日の摂取目安をお伝えしします。

高野豆腐は1日に4〜5個（1個16g）を目安に摂るようにしてください。

4〜5個だけでも1日に必要ないたんぱく質、脂質、ビタミンK、ミネラルを摂取ることができます。

おわりに

いかがだったでしょうか？

高野豆腐が最強だという理由を理解いただけたでしょうか？

高野豆腐の栄養について機能性成分にまでフォーカスをしてお伝えしてきましたが、一つ大切なことがあります。

高野豆腐に含まれる機能性成分を「サプリメントなどで摂取すればいいじゃん」と考える人もいるかもしれませんが、高野豆腐には機能性成分とそれ以外の様々な栄養素が体内で関係し合うことで健康的な効果が現れていると考えられます。

ですのでぜひ成分やサプリメントではなく、食べ物として栄養を摂ることを心がけてください！

成分信者になるな！病気にならないための正しい栄養の摂り方

発酵のやすくん

次世代に発酵を伝える株式会社アグクルの代表である小泉泰英がお届けしました。

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