ダイエット きの丸

よく噛んで食べてますか？もはや知らなかったでは済まされない咀嚼の重要性

ぼくは今年の初めから1年くらいダイエットをしてきました。

92kgあった体重が78kgまで落ちたのですが、それほど筋肉質でもないので標準体重まではあと10kg近く余分にあります。

きの丸
やることやってるはずなのに、ここ2か月くらい全然落ちないよ・・・

定期的な運動とお酒を含む糖質を制限しているのに落ちないので別のアプローチを考えようと思った次第です。

ぼくのまわりで太っている人はとにかく食べるのが早いwwという共通点に気付いたので咀嚼について調べてみました。

咀嚼の効果はダイエット以外にもあって、これまでの早食いを後悔することになったのであなたにもシェアしておきますね。

咀嚼の効果

満腹信号を出す


よく噛んで食べるということは満腹感を満たす信号を出すことになります。

つまり物足りなくて食べ過ぎてしまうのは満腹信号が出ていないからなんですね。

いつもの倍くらい噛んで食べるようにすると早めに満腹信号が出て腹8分目の量でも満足して食事を終えられるということです。

栄養の吸収力UP

同じものを食べても咀嚼数によって身体への吸収量が違うということです。

実はよく噛んで食べることは、食べ物の消化・吸収を助けることになり全身に栄養が行きわたるために必要なことだったのです。

なぜかというと噛むことで分泌される唾液にアミラーゼという酵素が含まれていて、唾液量が多いほど消化、吸収がうまくいくということです。

アンチエイジング効果

咀嚼によって耳下腺というところから出る唾液に含まれているホルモンの中にパチロンというのがあります。

このパチロンは皮膚の代謝を活発にし、シミやしわを防ぐだけでなく、毛生え効果があります。

きの丸
これは朗報や！

ぼくは生え際が深刻な状況になってきています。

これが、よく噛んで食べる一番の動機になっていますw

脳の活性化

咀嚼することで、脳の血流量が増えて脳の神経活動が活発になります。

その中でも、とくに活性化されるのは前頭前野と海馬です。

前頭前野は情報を整理して、物事の判断力や集中力、コミュニケーション力など、生活上で必要不可欠な働きをします。

また、海馬は新しい記憶形成をする役割を担っていて、情報はまず海馬に送られ、一時的に短期記憶として保存されたあと、大脳に送られて脳に定着します。

かつて脳の神経細胞は年齢とともになくなっていき衰えるもの、とされてきましたが実は年齢に関わらず再生するということが判明しています。

何歳になってもやりたいことにチャレンジできる素敵な老人をめざしたいですね。

咀嚼数を増やす方法

硬めのものを食べる


やわらかいものはどうしても咀嚼数が少なくなってしまうので、意識して固めのものを食べる機会を増やすようにしましょう。

夕食前にスルメをかじる、みたいなのも良いですね。

「カレーは飲みもの」みたいに加工食品をはじめとしたあまり噛まずに呑み込める食べ物が増えてきたことにより、江戸時代には1日1500回だった平均咀嚼数が現代は600回になっています。

卑弥呼の時代には肉とかそのまま食べるので日に平均3000回くらい咀嚼していたそうです。

きの丸
ぼくは400回くらいかな・・・

そもそも1500回くらいが理想の咀嚼数だそうなので、意識して固いものを選んで食べるようにしましょうね。

箸を置く

食べ物を口に入れたらいちいち箸を置く、という方法です。

箸を持ちっぱなしにしていると、すぐに次の食べ物を口に運ぶことに意識がいってしまいます。

そうなるともう次に備えてしまって咀嚼数少なく飲み込むことになります。

箸を置くクセをつけておけば、無意識に急かされることもなくゆっくり咀嚼できますね。

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