こんにちは。
最近は、コロナウイルスの影響で健康志向になった答える人が60％以上を占めるなど、健康への意識の高まりが顕著ですね。
食品業界でも、オートミールやサラダチキンなどのヘルシーアイテムの売り切れが続出。人気の高さが分かりますね…
本日は“健康“というテーマにおいて欠かせない“ビタミンB“についての記事。
ビタミンBの健康効果をご存知でしょうか？本記事から、ビタミンBの免疫を保つなどの効果に加え、筋肉を大きくする上でもかなり重要な役割をするビタミンBを多く含む食材を知ることができます。
ビタミンBとは？
ビタミンBは、主にB1、2、6、12が大きな役割を我々の身体で果たしています。
- B1は糖質をエネルギーに変える働き
- B2は脂肪をエネルギーに変えるときに特に必要とされる。
- B6はアミノ酸がカラダの中で様々な働きをするときに必要とされる。
- B12は赤血球を作り、貧血を予防する。
不足すると、糖質・脂質をうまくエネルギーに変換できなくなったり、貧血の原因になったりします。トレーニングしている方は特に前者の効果が大きいですね。
逆にビタミンBを摂り過ぎると体に被害があるんでしょうか？
ビタミンBは水溶性のため、余った分は全て尿として体外に出るのでその心配もありません！
“筋トレ好き“会社員がビタミンBを摂るべき3つの理由
エネルギッシュになる
先程少し触れましたが、ビタミンB1、2が摂った栄養素をエネルギーに変える補酵素という役割を果たしてくれます。
例えば、棚を組み立てようと思った時に、材料が揃っていても肝心の工具がないと作ることはできませんよね？ビタミンBは、食べたもの（材料）をエネルギーに変えるいわば工具のような役割！
いくら栄養価の高い鶏肉や卵を頑張って食べても、それが身体に吸収されなければ無駄な努力で終わってしまいます。忙しい会社員こそ効率よく健康を維持し、エネルギッシュに動くためにビタミンBを。
貧血予防
先日会社に出社した際に、こんな光景がありました。
14時半ごろ、会社内の階段を登っていると急に、「バタン」という音が…
周りを見渡すと、女性社員の1人が倒れていました。その原因はが『貧血』。
テレワークで運動量が低下し、出社した際のストレスや疲労が相まって貧血になったとか…
ビタミンB12は、赤血球が正常に造られるような働きを促進。そのため、血液もサラサラ。血の巡りも良くなります。これは、浮腫の改善なんかも同じです！
ずっと座っていることが多い会社員こそ、ビタミンB12を意識的に摂って血流の改善を！
飲み会対策
前日の飲み会で、①二日酔いが辛い②よく寝れなかった…
です。この問題解決できる方法ありませんか？
①アルコール分解と②睡眠においてもビタミンBの存在は絶大です。B3がアルコールの分解を促し、さらにはB6の働きで深い睡眠もしやすくなります。
ビタミンB3（ナイアシン）は、アルコールを分解する際に重要な働きをするNADを生成します。つまりは、ビタミンB3を摂っておけば、アルコールが分解できて“二日酔い“対策になるんです。
また、ビタミンB6は、GABAを体内で増やし深い睡眠に誘ってくれます。
「飲み会で帰りが遅い…」なんて日でも、短時間で深い睡眠をし、翌日に最高のパフォーマンスを持っていけるのです。
ビタミンBが豊富なコンビニ飯！
B1は豚肉や無精製の穀類、大豆、卵黄、野菜類、魚類。
B2は乳製品やレバー、豆類、野菜類。
B6はレバーや魚、メロン、キャベツ、卵、ナッツ類。
B12は肉類、卵、乳製品、魚類などの動物性食品に多く含まれます。
おすすめのコンビニ飯はこれだ！
ファミマ 豚の生姜焼き 270円
コンビニ3社の中でも最も低カロリーな豚の生姜焼き。味付けもしっかりしていてサラダと合わせて食べるとベスト！ビタミンB1が豊富です。
セブン 蒸し豆 98円
こちらの商品は高タンパクで、ビタミンB2の多い豆類がたっぷり入っております。
また、蒸し豆は実はめちゃくちゃ売れている商品。ブームは一般家庭からOLの間で、まだまだ続きそうです。
ローソン 味付け卵 160円
最後はやっぱり卵が最強。ビタミンB1、12が豊富なだけでなく、高タンパクかつ卵黄に含まれるコレステロールがホルモンを作るのを促進します。これを食べれば、健康を維持できること間違いなし！
いかがだったでしょうか？皆さんも意識的にビタミンBを摂って、健康的な生活を手に入れましょう。それではまた👋
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