ニキビに効果あり! 美肌になれる4つの野菜ジュースレシピ

野菜

ニキビのない肌を目指すなら、まず毎日の食生活を見直してみましょう!気がつかないうちに、野菜不足になっているかも?野菜や果物には、ビタミンやミネラル、食物繊維が含まれています。1日必要な野菜の摂取量は350gといわれています。特にニキビにいいとされている、ビタミンB群やA、Cなどバランスよく摂りたいものですね。ここでは、ニキビのない美肌を目指せる、ビタミンたっぷりのジュースをご紹介!
管理栄養士 渡辺佳子さんのオリジナルレシピ付きです。ぜひ、毎日の生活に取り入れてニキビのない肌をめざしましょう

野菜に含まれるビタミン類は、肌の生成を保つために大切なものです。例えば、皮膚や粘膜の健康を保つビタミンBや、うるおいを守るビタミンA、抗酸化作用によって肌の老化や肌荒れを防ぐビタミンE、肌の柔らかさを保ちコラーゲンを作るビタミンCなど、積極的に摂りたいものです。しかし、どれかひとつを沢山とればいいというより、バランスよく摂る事が大切。そこで、手軽にできるジュースでバランスよく野菜や果物を摂りませんか?

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どうしてジュースがいいの?


1
.量も種類沢山摂れる

yasai
1日に必要な野菜の摂取量は350g、フルーツは200gといわれています。写真でも分かるようにこれだけの量をとるのは難しいものですがジュースにすることで、種類や量も摂りやすくなります。

2.酵素がしっかり摂れる

酵素がしっかりとれる!野菜やフルーツには消化や代謝を助ける酵素がたっぷり。ただし、炒めたり、煮込んだり熱を加えると酵素がなくなってしまうため、生のままジュースにしてしっかり酵素をとりましょう。

3.組み合わせ次第で吸収力が UP

ビタミンは組み合わせ次第でさらにパワーアップします。例えば、ニンジンやカボチャは脂質のあるヨーグルトを合わせるとカロテン(ビタミンA)などの吸収率がアップ!

4 .食欲がない時も手軽に飲める

ジュースにすれば、食欲のない時も手軽に栄養を補えます。しかも、フルーツの酸味には食欲を刺激しカラダがスッキリ目覚める働きも!忙しい朝にもぴったりです。

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ニキビに効果あり! 美肌になれる
4つの野菜ジュース

1 生理前ニキビに。女性にうれしい鉄分+豆乳をたっぷり補給
緑のポパイジュース

ほうれん草 鉄分たっぷりのほうれん草を、しっかり摂れるジュース。しかも白ゴマと合わせることで、ほうれん草のカロテンもしっかり補うことができます。また抗酸化力に優れた白ゴマのビタミンEにも注目! 女性にうれしい大豆イソフラボン豊富な豆乳と合わせて、美肌へ一歩近づきます!

【材料・1人分】
ほうれん草・・・40g
(ほうれん草のかわりに小松菜や水菜でもOK)
豆乳・・・1/2カップ 砂糖・・・大さじ1 白ゴマ・・・小さじ2
【作り方】
作り方ほうれん草のやわらかい部分を刻み豆乳、砂糖、
白ゴマと一緒にミキサーに20秒かける

2 大人ニキビに。ビタミンCの抗酸化パワー!
たっぷり赤のパワフルビューティー

トマトジュース赤色の野菜にはビタミンCがたっぷり! 赤ピーマンやりんごもその一つ。ビタミンCは熱に弱い性質があるため、できるだけ生でとるのが一番です。

【材料・1人分
トマト・・・100g(小1個)(赤パプリカでもOK)
アップルティーまたはミントティー・・・1/2カップ(100g)
(ホットでもアイスでも可) 砂糖・・・小さじ1〜2
【作り方】
お湯を沸かしてアップルティーまたはミントティーを煎れる。
ざく切りにしたトマトにティーと砂糖を入れ、ミキサーに約20秒かける

3 ニキビ痕にも。ビタミンE+Cでツルツル肌に
マジカル・イエローミックス

マンゴーあざやかな黄色が美しい1杯。脂質のあるヨーグルトドリンクを合わせることでカロテン(脂溶性のビタミンA)を効率良く吸収できます。また若々しさをサポートするビタミンEの量も、実は4レシピ中最高値。

【材料・1人分
マンゴー・・・50g かぼちゃ・・・30g
ヨーグルトドリンク・・・100g
かぼちゃは、まとめて電子レンジで加熱し冷凍しておくと忙しい朝もサッと使えて便利です。
【作り方】
マンゴーは皮をむき、ざく切りに。かぼちゃは皮をむき、薄切りにして電子レンジで約1分加熱。マンゴー、かぼちゃ、ヨーグルトドリンクをミキサーに約30秒かける

4 肌の土台づくりに。タンパク質+ビタミンの最強コンビ
ビューティ・ホワイトミルク

キャベツキャベツはその葉っぱ1枚(100g)に約41㎎ものビタミンCを含むといわれ、美肌にも心強い人気野菜の一つ。食物繊維やビタミンU(キャベジン)など、お腹にうれしい栄養素も多く、お肌のもとになるタンパク質やビタミン類が豊富な牛乳に、バナナを合わせることで、美肌力はさらに強力に!

【材料・1人分
キャベツ・・・50g バナナ・・・1本 牛乳・・・2/3 カップ蜂蜜・・・大さじ1
【作り方】
キャベツはちぎってバナナと一緒にミキサーへ。
牛乳、はちみつを加えて、ミキサーに約30秒かける

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まとめ

今できているニキビも放っておけば悪化しますが、肌の土台づくりにかかせないビタミンやミネラルを摂っていくことで、変化がみられるかも。栄養価の高い野菜ジュースを毎日の習慣にして、ニキビのない美肌を目指しましょう。

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