こんにちはー！
現役ボディビルダー、現役トレーナーの健っす。
今日は「別に野菜を食べなくてもいいよ」という記事。
今日の結論は、全てのビタミンミネラルを野菜によって全て摂取することは不可能。必要があればサプリメントで摂取しよう！だ。
野菜を食べないと成長しないよ！ってのは嘘
みんなも経験あると思うんだけど、子供の頃嫌いな野菜があっても「好き嫌いしたら大きくなれないよ！」と促され頑張って食べた経験があるだろう。
子供の頃から、食に対する理解や感謝を深め、また、精神的忍耐力を付ける。
こういう目的としてはもちろんいい文化だとは思う。
ただし、生理学的に、栄養学は的に野菜を食べることは非効率的であると考える。
別に野菜がなくても大きくなれるし、健康被害も起こらないことが多いだろう。
まず体の成長に大切なのは三大栄養素である、炭水化物、たんぱく質、脂質だ。
この3つがしっかり摂取できていれば、間違いなく体は成長する。
次点とはいえ、もちろんビタミンとミネラルも大切。
が、これらをバランスよく毎日摂取することは不可能なんだ。
バランスのいいビタミンミネラルを摂取するためには？
自分でまとめるのがめんどくさかったので、ググって、同じ考えの方のブログから拝借したよ。
https://note.com/oikawashinobu/n/n451bf9f11536
こちらから引用させていただきました！
さて、下記が一日に必要なビタミンミネラルだ。
ビタミンA…ほうれん草2株
ビタミンD…ちりめん194ｇ
ビタミンE…落花生360ｇ
ビタミンC…レモン19個
ビタミンB1…豚もも肉900ｇ
ビタミンB2…アボガド9個
ビタミンB3…ブロッコリー2.4ｋｇ
ビタミンB6…バナナ18本
葉酸…ほうれん草12株
ビタミンB12…牡蠣60個
パントテン酸…卵42個
ビオチン…牛乳3ℓ
カルシウム…チーズ30ｇ
マグネシウム…納豆90ｇ
鉄…ほうれん草1/2株
亜鉛…にぼし140ｇ
マンガン…しじみ160ｇ
銅…くるみ50ｇ
セレン…鶏レバー100ｇ
クロム…ひじき煮700ｇ
モリブデン…アーモンド100ｇ
総額25000円くらいになるみたい。
これを毎日ね！頑張れ！
しかも一部のビタミンミネラルは水溶性と言って体内から排出されやすいので、理想的には数時間に一回摂取したほうがいいと考えられているんだ。
つまり、これらを大量に調理して、大量のお弁当箱を用意し、数時間に一回食べる訳だ。
毎日ね！頑張れ！
ちなみにこのラインナップはちょっと非効率なチョイスだったり、被っているものあるね。
でもまぁ継続が困難なことは理解してもらえただろう。
じゃあ筆者はどうしているの？
サプリメントを飲んでいる。以上。（Amazonにリンク）
野菜を食べないと不健康にならない？
それは完全に思い込み。
もちろん野菜を食べたほうがいいとは思うが、神聖化しすぎ。
野菜不足より糖質多可の方が1000倍不健康だわ。
なぜこんなに「野菜を食べよう」という文化に？
- 野菜を売りたい企業努力
- そもそもが米を中心とした文化なので、せめて野菜を摂取しないと糖質多可になる
（米を絶対食べるという条件なら、野菜の摂取は健康に大変有効） - 宗教的な教えで、肉を避ける傾向にあったなごり
- 戦時中など、野菜しか手に入らない時代があったなごり
食物繊維は必要では？
ダイエット目的であれば有効だと思う。
食物繊維を摂取したあと米を食べると、血糖値の上昇が抑えられるというデータがある。
つまり、どうしても米が食べたいなら、野菜を食べたあとにすると少しマシ。
そういう意味で健康的だとは思うが、そもそも毎日米を食べるという習慣が悪いわけで、コントロールさえできれば食物繊維すら必要ないかも。
酵素の関係や、腸内環境は？
酵素関係の健康情報は、ほぼ全てウソだと思おう。
調べるのも面倒なので自分で「酵素 根拠」などで調べてみよう。
腸内環境の関係は、野菜よりも、発酵食品の方が根拠が多い。
ヨーグルトや、納豆などだね。
もちろん食物繊維による影響はあるはずなので、野菜の摂取を完全に否定しているわけではない。
筆者は野菜を食べる？
食べたい時だけ食べるよ。
例えば、減量期には大量のキャベツを食べる。
これは栄養素に期待をしているわけではなく、超ローカロリーなのに容量が多いからお腹が膨れるから。
あとはシンプルに美味しいから。
淡路産の玉ねぎとか、ブロッコリーとか美味しいよね。
こんな記事書いているので、俺が好き嫌い多いと思ってない？
俺、野菜の好き嫌いほぼないよ。
まとめ
- 野菜によってビタミンミネラルをバランスよく摂取するのは不可能
- ビタミンミネラルに拘るならサプリメントを使おう
- 野菜は食べたいものを食べればいい
以上！
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