美肌レシピで美しくなろう!美肌になるための成分とおすすめ食材

美肌になるために必要なことは、まず体の内側から綺麗にすることです。サプリメントなど健康補助食品は、足りない栄養を補うものなので、美肌になるために、積極的に摂り入れた方が良い食材を詳しくご紹介していきます。驚くほど美肌になっていくこと間違えなしです。

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美肌をつくる食材選びと美肌レシピ

美肌を作る食材とその効果

1

① にんじん‥食物繊維が豊富に含まれていることでも知られているにんじんは、腸内環境を整えてくれるので、肌荒れの原因にもなる便秘を予防してくれます。また、βカロテンの宝庫とも言われています。βカロテンは、体内でビタミンAに変化し、目や鼻の粘膜を保護し、潤してくれるので、乾燥肌の改善、風邪予防に効果があります。

② 豆乳‥必須アミノ酸をバランス良く含み、良質なタンパク質の源になるのが、豆乳です。豆乳の成分イソフラボンが、女性ホルモンに似た働きをしてくれるので、シワ、たるみの予防や、コレステロールの抑制、骨粗鬆症性の予防などエイジングケアには欠かせない食材のひとつです。

③ アボガド‥肌のターンオーバーを助けるビタミンB2、ビタミミンB6、葉酸、ビタミンEが多く含まれており、食物繊維も豊富なので便秘予防に効果が発揮されます。また、ビタミンEは、抗酸化作用が高いので、エイジングケアの効果も期待できます。ビタミンEはビタミンCと一緒に摂取すると吸収力が上がるので、レモンをかけるなどすると良さそうです。

④ かぼちゃ‥高い抗酸化作用を持つかぼちゃは、ビタミンA(βカロテン)、ビタミンC、ビタミンEを多く含んでいます。特にかぼちゃの皮には、βカロテンが多く含まれているので皮ごと摂取すると効果的です。また、脂質とともに摂ることで吸収力があがるので、揚げ物にしたり、ドレッシングやマヨネーズをかけたりするのも良さそうです。

⑤ パセリ‥抗酸化ビタミンがトップクラスに多く含まれている食材がパセリです。βカロテン、ビタミンC、ビタミンE、鉄分も豊富にふくまれています。吸収力を高めるビタミンCとの相乗効果により、くすみ予防、血色が良くなる効果が出てくるので、美肌には欠かせない食材です。

⑥ ヨーグルト‥腸内環境を整えることでも知られているヨーグルトは、乳酸菌が悪玉菌を抑えることで、有害物質の発生を抑えてくれます。また、新陳代謝の促進をする効果もあります。脂質の代謝促進するビタミンB2や肌のバリア機能となるセラミドが含まれている食材でもあります。ビフィズス菌の増殖をはかるには、オリゴ糖を一緒に摂取すると効果が倍増しますので、オリゴ糖が豊富なバナナ、蜂蜜、きな粉を加えると良いそうです。

⑦ ブルーベリー‥抗酸化力においてトップクラスの果物なのが、ブルーベリーです。紫色素成分のアントシアニンと、抗酸化ビタミンのC・E、食物繊維を多く含んでいるので、腸内環境を整えるだけではなく、肌老化をはじめとした、全身の老化を防いでくれます。ヨーグルトと併せて食べると善玉菌が増えるので、腸のエイジングケアに有効と言えます。

⑧ 山芋‥山芋のネバネバ成分が「ムチン」です。このムチンは、肌の保水力を高め、便秘や肌荒れの改善をし、細胞を活性化させ、老化を予防する働きがあります。

⑨ レモン‥ビタミンC含有量トップクラスの果物がレモンです。抗酸化作用に優れており、活性酸素取りのぞき、メラニン色素の沈着を防いでくれるので、シミやくすみを予防してくれます。レモンの中の成分ソラレンは、紫外線への感受性を高めるので、夕方以降に摂るのが効果的です。

⑩ バナナ‥肌荒れの元となる便秘の改善をしてくれるのがバナナです。バナナには、ビタミンB、ビタミンC、体内でビタミンAに変わるカロテンが多く含まれています。また、鉄分、マグネシウム、カリウムなどのミネラルも豊富です。

⑩ りんご‥強い抗酸化力があるポリフェノールが含まれているのがりんごです。肌を若く保つことが出来るエラスチンとコラーゲンも豊富にふくまれています。これにより、活性酸素から肌や身体を守り角質や皮膚のダメージを防いでくれる働きがあります。

⑪ オレンジ‥βカロテン(ビタミンA)、ビタミンB1、B2などが豊富で、リン、鉄、ナトリウム、カルシウムなどのミネラルを多く含み、オレンジに含まれるビタミンCは、コラーゲンの生成を促進する働きがあります。これにより、肌のハリを与える効果が出てきます。

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美肌成分を多く含む食材レシピ

にんじんと豆乳の美肌レシピ

2

出典:skincare-univ

材料(4人分)
にんじん1本(約150g)
玉ねぎ1/8個(約25g)
じゃがいも1/2個(約50g)
水150cc
塩少々
豆乳200cc
スープの元1/4(70g~80g)お好みで

(作り方)
① にんじん、じゃがいもの皮をむいて、2~3mmの薄切りにします。玉ねぎもスライスしていきます。水を入れた鍋にじゃがいも、にんじん、玉ねぎを入れ、やわらかくなるまで約10分煮ていきます。塩、バターを加えて火を止めます。

② 滑らかにするために、粗熱がとれてから、ミキサーにかけます。スープの元が完成です。冷蔵庫に入れ冷やします。

③ 好みでスープの元を1/4(70g~80g)カップに入れ、豆乳を50ccずつ加えて混ぜていきます。レンジで温め完成です。

アボガドのヨーグルトスープ

3

出典:skincare-univ.

材料(2人分)
アボガド1/2個
レモン汁少々
ヨーグルト100g
牛乳150cc
生クリーム大さじ1
塩、こしょう少々

(作り方)
① アボガドは、皮と種をとってから、実を取り出しレモン汁をかけていきます。

② 滑らかにするために、アボガド、牛乳をミキサーにかけていきます。その後、ザルなどでこすとより滑らかになります。

③ ヨーグルト、生クリームを加えて混ぜてから、塩、こしょうで味を整えて完成です。

かぼちゃと長芋巻き角煮風丼

4

材料(2人分)
豚薄切り肉200g
かぼちゃ100g
長芋100g
片栗粉大さじ1
生姜(みじん切り)大さじ1
油大さじ1
すき焼きのタレ50ml
水100ml
卵1個
ししとう適宜
しめじ適宜
サラダ菜適宜
白ゴマ適宜

(作り方)
① 冷蔵庫から出したての卵を沸騰したお湯に入れて6分茹でます。冷水に取り皮をむき、糸を使って半分に切っておきます。半熟卵の完成です。

② 1cmの厚さに長芋を輪切りにして皮をむき、半分に切ります。かぼちゃも1cmの厚さに櫛型に切ります。

③ お肉を広げて端にかぼちゃ、長芋をそれぞれ置いて巻いていきます。片栗粉をまぶし、握って形を整えます。

④ フライパンに油をひき、ししとうをさっと炒め取り出しておきます。

⑤ フライパンに生姜を入れ、豚肉を両面焼いていきます。

⑥ 水、すき焼きのタレ、しめじを加えて煮汁がなくなるまで煮詰めていきます。

⑦ ④と⑤を加えて、かぼちゃに火が通っているか竹串などをさして確かめます。

⑧ 丼のご飯をよそいサラダ菜を敷き、豚肉、しめじ、ししとう、卵を盛り付けます。最後にごまをふりかけて完成です。

グリーンスムージー

5

出典:skincare-univ

材料(2人分)
パセリの葉10g
キウイ(ザク切り)1/2個
バナナ(ザク切り)1本
プレーンヨーグルト100g
牛乳150cc
パセリみじん切り

(作り方)
① パセリのみじん切り以外の材料をミキサーにかけます。

② グラスに注ぎパセリを飾れば完成です。

餃子の皮deパリパリりんごピザ

6
出典:skincare-univ
材料
りんご1/2個
餃子の皮4枚
クリームチーズ20g
砂糖適宜

(作り方)
① りんごは芯をのぞいて、薄いくし切りにします。

② 餃子の皮の上にりんごを並べ、砂糖を少しずつふりかけていきます。

③ オーブンの場合3200度に余熱してから並べて焼いていきます。オーブントースターの場合8~10分で、餃子の皮がパリッとなるまで焼いていきます。餃子の皮は、焦げやすいので様子を見ながら焼くと良いです。

夏つぶつぶオレンジゼリー

7

出典:skincare-univ

材料
オレンジ2個
グラニュー糖小さじ2
ゼラチン(粉)5g
水大さじ2
オレンジジュース(100%)適宜

(作り方)
① 耐熱容器に水とゼラチンを入れてふやかしておきます。オレンジのヘタの部分を直径8cmくらいのところでカットしていきます。

② オレンジの中身をスプンなどでくり抜き、果肉を取り出し、残りの果汁をボウルにこしていきます。オレンジの皮は容器に使うので薄皮も取っておきます。オレンジを容器に入れて、8分目の分量にしていきます。このとき足りないようならオレンジジュース(100%)を足していきます。

③ ふやかしたゼラチンにオレンジの果汁大さじ1とグラニュー糖をくわえて、レンジで15秒加熱し、グラニュー糖をしっかり溶かしていきます。

④ ②のボウルの中に取っておいた果肉と③のゼラチンを加え、氷水をはったボウルの上でゆっくりかき混ぜ、とろみがついたらオレンジカップに注ぎ入れて冷蔵庫で約2時間冷やし完成です。
ぜひ、作ってみてください。

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