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バランスの良い食事は、効率よく必須アミノ酸を取る最短ルート!

f:id:bb9112ks-yasu:20180923112712j:plain

皆さん、「必須アミノ酸」って知っていますか?

 

 マルチビタミン・必須アミノ酸サプリなどと謳っている商品なども最近増えてきましたよね。

 

各種メディアから注目されている「必須アミノ酸」ですが、食べるとどのような効果があって、どのくらい取らなくてはいけないのかなど、あまり知らない方も多いのではないでしょうか?

 

 この記事では、そんな「必須アミノ酸」の基礎知識や、効果・そのお勧め食品などをひとつひとつ紹介していきます!

 

 

そもそも「アミノ酸」ってどんなもの??

アミノ酸とは

人間の体は「タンパク質」が集まってできています。

 

胃や肺・小腸などの臓器はもちろん、髪の毛や爪に至るまで…、人間の体の材料となっているものが「タンパク質」です。様々な種類があり、場所によって構造・大きさが異なります。

 

そして、人間は毎日その古くなった180gを分解し、新しく180gを生産しています。*1

 なので、タンパク質を食べないと体を作ることができません。

 

さて、そのタンパク質の“種類”を決めているのが、「アミノ酸」です。

アミノ酸は全部で20種類存在し、結合することによってタンパク質になります。

 

また、その数や並び方・種類によって、タンパク質の種類が決まります。

 

すなわち、

「アミノ酸」は人間を作っている大元の成分

だと言い換えることができるでしょう。

 

アミノ酸の種類

全部で20種類存在している「アミノ酸」ですが、人体で合成できるアミノ酸と、合成できないアミノ酸の2種類に大きく分けられます。

 

その合成できないアミノ酸を「必須アミノ酸」と呼び、全20種類中9種類が分類されます

 

ただ、その9種類に含まれてはいないものの、子どものうちは「アルギニン」というアミノ酸を体内でつくる力が弱く、外部から取り入れる必要があります

 

アミノ酸を取るとどんな良いことがあるの?

人間を作っている成分だということを先ほど示しましたが、それとは別に、全20種類、それぞれ異なる役割で人間を助けてくれていることを知っていますか?

 

特に「必須アミノ酸」の効果についてご説明していきます。

免疫力上昇

体に有害・不要なものが入った場合外に出そうとする機能“免疫”を強化し、風邪を引きにくく・治りやすい体質にします。

肝臓の機能サポート

人間の臓器の中で最も大きい「肝臓」では、体温の調節や栄養の貯蔵・いらない物質を分解したりと色々な活動が行われています。これらをサポートするのも、アミノ酸の役目です。

筋肉強化

筋肉を動かすためには“カルシウムイオン”というミネラルが必要になります。このミネラルの吸収を助けてくれたり、そもそもの筋肉量を増やしてくれるアミノ酸も存在しています。

 

他にも、精神の安定・ホルモンの分泌サポート・食欲抑制…など、それぞれ必須アミノ酸には特有の役割があります。つまり、9種類どれも欠かすことができないのです!!

 

f:id:bb9112ks-yasu:20180923112735j:plain

不足することはあるの?

ひとつの食物に対し、様々なアミノ酸が含まれていますし、食物によっては全種類の必須アミノ酸を一定量満たしているものも存在しています。

 

なので、足りなくなることは日常生活ではほぼありません。

 

ただ、ある特定の食べ物のみを取り続ける、という食生活を続けた場合、その食品に含まれていないアミノ酸は取れませんよね。

 

例えば炭水化物中心の食事をし続けると、“リジン”という必須アミノ酸が不足し、先ほど挙げた免疫力が上がらなくなったりします。

 

つまり、食べ物をバランス良く食べることが、必須アミノ酸を取る上で一番効率が良いのです!

 

どんな食品を取ればいいの?

アミノ酸はそのまま存在することはなく、主に“タンパク質”の形として食物から取ることができます。したがって、高たんぱく=必須アミノ酸がたくさん含まれている! という解釈ができるでしょう。

肉類

鶏肉・豚肉・牛肉・レバーなどをまとめて“動物性タンパク質”という呼び方をします。

 

“植物性タンパク質”として挙げられるのは野菜類がありますが、この植物性タンパク質にはほぼ存在せず、動物性タンパク質を食べることで、効率的に取れる必須アミノ酸が存在します。(スレオニン・リジンなど)

f:id:bb9112ks-yasu:20180923112813j:plain

魚類

特にアジ・鮭・カツオやイワシはアミノ酸スコア*2が100と高く、1日3食中につき1食は必ず取っておくと安心できると言えます。

f:id:bb9112ks-yasu:20180923112832j:plain

豆類

特に大豆や豆腐にはたくさん必須アミノ酸が含まれており、積極的に食べる必要があります。

 

ビタミンやミネラル等、アミノ酸以外にも体に良いとされる成分を多く含んでいます。

 

朝に納豆1袋!等、比較的食生活に取り入れやすいのもポイントです。

f:id:bb9112ks-yasu:20180923112847j:plain 

赤ちゃん・児童が意識して取りたいアミノ酸

アルギニン

上でも少し触れた通り、赤ちゃん~児童期にかけては必須アミノ酸とは別に
「アルギニン」が必要になります。このアミノ酸は骨や筋肉の成長をサポートし、成長期の手助けをしてくれます。

 

アルギニンが多く含まれる食品としては、湯葉・海老・大豆などがあります。

 

ヒスチジン

大人になると体内の機能が完成し合成できるようになるアミノ酸ですが、子どものうちは体外から取り入れる必要があります。

 

アルギニン同様、成長をサポートしてくれます。
多く含まれる食品としては、サンマ・肉類全般・チーズなどがあります。

 

赤ちゃんの時期に直接食べるのが難しい食品は、お母さんが食べて母乳として赤ちゃんに渡してあげてくださいね♪

f:id:bb9112ks-yasu:20180923112928j:plain

 

まとめ

今回の記事のポイントをまとめると

 

  • 人間の体をつくっている“タンパク質”の元となるのが「アミノ酸」
  • 必須アミノ酸は全部で9種類あり、全部を効率よく取る必要がある。
  • バランスの良い食事は、効率よく必須アミノ酸を取る最短ルート!
  • 赤ちゃん・児童はさらに2種のアミノ酸を注意して取るべし

 

この4点になります。皆さんも、健康的な食事を心がけて必須アミノ酸をきちんととれるようにしましょう!

 

*1:体重60kg、成人の場合

*2:必須アミノ酸全9種類がバランス良く含まれているかを評価した数値。100が最高点。

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