腸が元気だと本当に病気にならないの？
昨日のブログでは猫の健康にするには腸が大事と言っているセミナーに参加したということを書きました。
今日は、ちょっと脱線して腸が健康だと何がいいのかを書こうと思います。
私たちが想像する以上に、腸って大切。
元気な腸を作る活動 ＝「腸活」について書こうと思います。
これは、人間のことですが、犬や猫もつうじることはたくさんあると思います。
今日の内容
目次
腸が変われば、身体が変わる！
私たちは、食べたものでできていることを昨日のブログでも書きました。
そして、食べ物の栄養を吸収するのは、腸です。
その腸を、栄養を吸収しやすい状態に整える活動を「腸活」と呼ばれています。
腸が元気になると５つのメリット
腸が元気になると、どのようなメリットがあるのでしょう？
１.血がきれいになる
腸には大腸と小腸がありますが、食べたものの栄養の吸収は、ほぼ小腸で行われます。
そこから吸収された栄養で血液が作られ、全身を循環するのですが、まずその巡る血がきれいになると言われています。
２.幸せホルモンが分泌
幸福感に満たされて穏やかになり、パフォーマンス力がアップする効果が見込めます。
人間の体内では「セロトニン」という神経伝達物質が分泌されていて、精神を安定させストレスを軽減させる効果があることから、別名“幸せホルモン”とも呼ばれています。
実はこれ、ほとんど腸内で作られるんです。
腸内環境が良くなると、セロトニンが多く分泌されるため、幸福を感じやすくなる。
３.免疫力低下を防ぐ
免疫細胞の大半は腸で作られますが、残念ながら免疫力は年々 下降します。
でも、その下降をいかにゆるやかにするかというところで「腸活」が役に立ちます。
４.ダイエット
「腸活」とは、腸内環境を整えること。
「腸活」を行うことで腸内細菌が増え、そこから生み出される「短鎖脂肪酸」も増えます。
短鎖脂肪酸は“天然の痩せ薬”とも呼ばれていて、その数が増えれば増えるほど、痩せる体質になると言われています。
腸を整えるだけで、痩せ体質になるのは朗報ですよね。
５.美肌効果
腸壁は、年齢に関係なく数日で生まれ変わるそうです。
「腸活」をすると腸壁のターンオーバーがより活発になるので、栄養吸収の速度が速まり、それが血液として全身に回る。
その結果、美肌を作ることができるというわけです。
「腸活」をはじめるのは意外と簡単！
メリットだらけの「腸活」をはじめよう！
「腸活」をはじめるのは意外と簡単！
日常の食事や生活をちょっと気をつけてみてください。
何を食べたらいいかというと・・・
1.発酵食品ならびに発酵調味料
ヨーグルト、納豆、味噌などが該当します。
発酵食品は、健康に有用な菌を腸に直接届け、さらに育てるというダブルの働きを持ち合わせています。
このダブルの働きによって、腸の免疫細胞がさらに活性化されます。
２.食物繊維
「腸活」といえば食物繊維と考える方も多いかもしれません。
食物繊維は腸内細菌のエサとなります。
そのため腸内細菌を増やしてくれます。
腸内細菌が増えると腸の動きが活発になり、肥満防止や便秘解消などの効果が期待できます。
食物繊維には、水に溶ける「水溶性」と、水に溶けにくい「不溶性」の２種類があります。
水溶性：フルーツ（特に、柚子やキンカン、レモンなど柑橘類）、山芋、オクラ、モロヘイヤなどのネバネバ系、ひじき、こんぶ、わかめなどの海藻類、コンニャク
不溶性：ジャガイモ、ニンジン、インゲンなどの野菜
水に溶けないので、腸に入ると膨張して、腸の内容物を押し出してくれます。
お通じによって、自分の健康が分かったり、腸の状態がよくなります。
ペットの場合は、色や形、やわらかさなどもチェックしてくださいね。
３.オリゴ糖を含む食品
タマネギ、ごぼう、アスパラガス、ニンニク、大豆などです。
オリゴ糖は、有用菌の栄養源となり、増やす助けになるとされています。
ちなみに、オリゴ糖が豊富な「てんさい糖」は、甘味の中では珍しく身体を温める食材。
普段使用する砂糖を、市販のてんさい糖に変えてみるのも一つの手段ですね。
ペットの場合、タマネギなど食べてはいけないものもありますので、注意してください。
４.適度な運動
体を動かすことで、腸のぜん動運動が活発になります。
また、排泄時に腹圧を保つには、腹筋などお腹まわりの筋力もある程度必要。
運動する習慣がない人は、まずは体を曲げたりねじったりする簡単な体操でいいので、毎日少しずつやってみましょう。
お腹を「の」の字になでたりさすったりするセルフマッサージも効果的！
これは、犬や猫にも有効なのでしてあげてくださいね。
腸に良くない生活習慣
1.朝食を抜く
「腸活」において、朝食が肝要。
なぜかというと、食べない時間が一番長い夜を越えた朝は、飢餓状態なんですよね。
身体が栄養を一番欲しているときに何を摂るかが大事。
そこで腸にスイッチが入ると、その日1日が元気になります。朝の一口目は、野菜や味噌汁からスタートすることをオススメします。
２.水分を摂取しない
水分はとても大事！
意識して摂取するようにしてください。
水を飲むと腸の働きが活発になるし、不要な分は必然的に排出されるので、デトックスの助けにもなります。
摂取量の目安は男女とも、1日に1～2リットル程度。
コップ1杯200㏄として、朝起きたらまず1杯、毎食時と食間に1杯ずつ、そして寝る前に1杯飲むことを習慣づければ、その水準を満たせます。
猫さんの場合は、水分あまり取れないので、ウェットのご飯など食餌で摂取できるような工夫も！
まとめ
発酵食品、オリゴ糖、食物繊維をたくさん摂って「腸活」をしましょう。
今日のブログは、人間用ですが、犬や猫さんにも通じることはたくさんあります。
NGな食べ物などを抜けば愛する愛犬・愛猫と一緒に「腸活」するのも楽しいですよね。
明日は、また猫さんのケアのセミナーについてに戻って、
「猫がいつもニコニコ過ごすための２つのポイント」について書きます。
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