保健指導歴30年の保健師が毎日食べている悪玉コレステロール対策レシピ 血管を若々しく
Hello, this is Kumiko Ibaraki, a cooking researcher . It’s that time of year again for health checkups. It is a video that makes the health checkup a little fun. For about 30 years as a public health nurse, I have given many people advice on various aspects of their lives based on the results of their health checkups. Among them, the most common was cholesterol and triglyceride measures. I would like to talk a little about recipes and lifestyle habits that lead to prevention and improvement of arteriosclerosis. It may take some time to get results with lifestyle habits such as exercise and diet. However, if you do, the results will come out little by little, so I would be happy if you could do your best. In the first place, cholesterol is like a lubricant in blood vessels. I think there is an image of garbage attached to blood vessels, but it is necessary for the body. It is a material that makes hormones and has a work to protect blood vessels. After menopause, hormone levels decrease in both men and women. And the ingredients are too much, Cholesterol is easier to get high. There are many theories about the relationship between cholesterol and food. There is also the idea that it has little to do with food because it is synthesized in the body. However, my rule of thumb is that if you eat a lot of food that raises your cholesterol, there are a lot of people whose numbers will improve if you reduce it. Many people are genetically affected. Even though there is no problem with food, it becomes genetically high. I think I’m that type too. I will talk about foods that you should avoid. Animal fats such as ground meat hamburgers and sausages, fresh cream and butter. There is also a theory that it is not related to eggs . Others are vegetable oils, especially linoleic acid, used in tempura, fried foods, snack foods, and Chinese cuisine. Vegetable oils have been shown to temporarily lower cholesterol, but it soon rises again. Next, I will talk about what I would like you to eat. It’s especially bad, it’s a food that lowers cholesterol. Oil from blue-backed fish is a typical example. Humans are also creatures that evolved from the sea, so fish are highly recommended. Pacific saury, sardines, and mackerel are good, but if you eat a lot of them, you will gain weight, so be careful. It’s okay to eat 1 tablespoons of canned mackerel and more every day. Seaweed is also recommended. Kombu, mozuku, mekabu, etc. Studies have also shown that the prevalence of ischemic heart disease differs between those who consume seaweed and those who do not. Mushrooms are next. Shiitake mushrooms and wood ear mushrooms are recommended. It has been shown to lower blood pressure and lower cholesterol. Mushrooms also increase immunity, so it is also recommended as a countermeasure against infectious diseases. and onions. It is recommended to eat it raw. Quercetin, a component of onions, removes fat from blood vessels and makes them flexible. It is known that the spicy component has a preventive effect on blood clots. Since I was approaching 50, my cholesterol has been high. I take care of my diet and don’t eat too much oil, and I try not to eat too much meat or eggs. Even so, my cholesterol went up to the upper limit and I was very shocked. So, in addition to my usual diet, I started eating pickled foods that I will introduce today. The acetic acid in vinegar also works well. It works by lowering cholesterol. Besides diet, exercise and sleep are also important. I would like to explain my recommended exercises at the end of the video. Please watch till the end. I will produce it. Double the amount of mixed vinegar. I’m using rice vinegar today. Add equal amounts of water and honey. and add salt. Put everything in a pot and heat it up. Boil the container you use. Ziplock containers are also very convenient. I’m sterilizing it with hot water. Cut onions in onion vinegar. Cut the onion into 5mm width. Chop the onions into pieces. These are shiitake mushrooms, maitake mushrooms, and cloud ear mushrooms. Boil the maitake mushrooms in boiling water to remove the scum. Wash the shiitake mushrooms, remove the stems and cut into quarters. Place in this heatproof bowl. Wash the cloud ear mushrooms quickly, remove the stumps and cut into bite-sized pieces. Wrap and heat in the microwave at 500W for 1.5 minutes. Place the maitake mushrooms in boiling water. If you boil it for a long time, the important ingredients will come out, so remove it in a colander as soon as possible. I finished heating the oven. Put the mushrooms in the jar. Add the heated and cooled vinegar. It’s okay if you use half of it. Blue shiso goes well. Chop and add. Myoga ginger is also recommended. Seaweed pickles Mozuku. Pour in the vinegar from earlier. I eat little by little every day. I also add Chinese yam to prevent constipation. This is one of the side dishes that comes out for dinner every day at our house. You need exercise as well as food. As for what kind of exercise is good, it doesn’t have to be something big like a sports club, gym, or swimming. Exercise that makes breathing difficult and increases heart rate. Exercise that makes the blood circulate throughout the body is good. You can do it while traveling, such as commuting or shopping. A short run or a brisk walk. If you get tired, take a short walk to catch your breath. Once you’ve calmed down, take a brisk walk or a short run. It’s easy and inexpensive to do anywhere. I recommend this type of exercise. When I go out alone, I do a lot of trotting. Other than that, I do rags at home so vigorously that my heart rate goes up. From the entrance to the stairs, the toilet, the floor of the kitchen, etc. Put your strength and polish it to a shiny finish. You can kill two birds with one stone because you can feel good fatigue and your house will be clean. I sweat a lot. I will also have a health checkup soon. Until last year, nothing so far. If a problem arises, I would like to take measures against it. Finally, please take a health check as usual. Don’t think that it’s good to suddenly live a good life for your body and get good results. It is important to live the same life as usual and to know the result. Based on the results, if there is something that should be improved, it will be improved. If you gradually improve your lifestyle habits like this, you will start to think that 10 years from now things will change. Your body is your companion for the rest of your life. I would like you to use it carefully. Thank you for watching until the end
こんにちは茨木くみ子です。
今日は保健師らしく健康講話を少しさせていただきます。
以前ブログにも載せた内容ですので、またかと思う方もいらっしゃると思いますが
最新情報と合わせて書かせていただきたいと思います。
私は保健師として多くの方に健診結果からの生活習慣病対策のお話をしています。
その中でも圧倒的に多いのがLDL(悪玉)コレステロール対策です。
私自身、遺伝的に高くなりやすい体質なのだと思います。
４０歳代後半から、コレステロール値が高くなり始め、気づくと正常値ぎりぎりの結果に・・・・。
わたしの普段の食生活は、和食中心で「普段はノンオイル」
その上、肉より魚、大豆製品もいただき、バターや生クリーム揚げ物などは
外食以外はほとんど頂きません。
ずっと健診結果は100点満点でしたので、かなりショックでした。
そこで食べ始めたのが、本日ご紹介しますレシピになります。
すべて酢漬けになっているので、冷蔵庫で長期保存ができ、
毎日少しずつ食べやすく、継続しやすいです。
そのまま食べるほか、サラダに加えたり、
焼いた肉や魚と合わせていただくとさっぱりしておいしいです。
タルタルソースや香味ソースの玉ねぎの代わりに加えたりと大変便利です。
そのおかげか、普段の食生活の総合的な効果かわかりませんが、
今のところコレステロールも含めて、健康診断の結果はすべて正常値です。
食べ物や運動などの生活習慣のアドバイスですから、
結果が出るまで時間がかかる方もいらっしゃいますが、
早い方は１か月程度で結果が出てくる方もいらっしゃいます。
続けていただくと、翌年、いい結果が出ている方が多いのも事実です。
悪玉コレステロールが高めで対策をしようと考えていらっしゃる方がいましたら、
ご参考にしていただけましたら幸いです。
【玉ねぎ酢】
材料
玉ねぎ １こ(新玉ねぎや紫玉ねぎ・サラダ用だと食べやすいです。)
A
お好みの酢 ５０ml
水 ５０ｍｌ
はちみつ 大さじ2強
塩 小さじ2/3
作り方
1.Aは小鍋で沸騰させ、粗熱をとる。
2.玉ねぎを刻んで清潔な容器に入れて、①をかける。
【きのこ酢】
材料
椎茸 3～4個
生きくらげ ２枚
まいたけ 1/2こ 好みで青シソ 3枚 A お好みの酢 ５０ml 水 ５０ｍｌ はちみつ 大さじ2強 塩 小さじ2/3
作り方
1.椎茸と生きくらげは石突きをとり一口大に切り耐熱ボウルに入れてラップして500Ｗで１分半加熱する。
2.まいたけは沸騰した湯で湯がきあく抜きをする。
3.Aは小鍋で沸騰させ、粗熱をとる。
4.きのこは清潔な容器にいれて③を注ぐ。好みで青しそを加える。
食べたもので私たちの身体は細胞が作られ、食べ物を燃やしてエネルギーを作り、命を存続していますので、やはり食べ物は大切ですね。
合せ酢を作るのが忙しい時など、私は「おいしい酢」を利用しています。
https://oishiisu.jp/
★【著書】
「 ふとらないシフォンケーキ オイルじゃなくて水だから」
増刷を繰り返している本です。
https://amzn.asia/d/9iPCCgZ
「ふとらない米粉のお菓子」
ノンオイル米粉で作るお菓子のレシピ集です。
https://amzn.asia/d/cdBjRe4
「ふとらないクリームのお菓子」
ミルクで作る低脂肪の純白のホイップクリームなどを使ったお菓子のレシピ集になります。 https://amzn.asia/d/bgiIZQ2
「こねないふとらない食パン」 フープロでこね時間１分簡単に作れるノンオイル食パンのレシピ集です。 初心者の多くの方が成功しています。
インスタグラム
https://www.instagram.com/ibaraki_cooking/
ナディアレシピ集
https://oceans-nadia.com/user/746609
教室ホームページ
https://ibaraki-kumiko.com/school/school.html