![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.14-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Modify-her-expressio.png)
またニキビができちゃった…
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.21-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.21-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.21-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
肌がカサカサしてて、化粧ノリが悪くて…
あなたもこんな肌の悩みがありませんか?
肌荒れに悩む方は多いですが、
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
ここでは、肌荒れ対策に効果的な食事を5つ紹介し、その工夫やレシピも併せて解説します。
また、効果的に食べるための時間や注意点もまとめています。
ぜひ最後までご覧ください。
1. ビタミンCたっぷりの柑橘類
![ビタミンCたっぷりの柑橘類](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.33-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-bright-and-healthy-skin-holding-a-basket-of-various-citrus-fruits-like-ora-1024x585.jpg)
![ビタミンCたっぷりの柑橘類](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.33-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-bright-and-healthy-skin-holding-a-basket-of-various-citrus-fruits-like-ora-1024x585.jpg)
柑橘類にはビタミンCが豊富に含まれており、肌の弾力を保つのに役立ちます。
例えば、オレンジ、レモン、グレープフルーツなどがオススメです。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
ただし、柑橘類は紫外線に敏感になることがあるため、夕食に取り入れると良いですよ。
ビタミンCを使ったレシピ例
![オレンジとグレープフルーツのサラダ](https://bihada.online/wp-content/uploads/2024/06/グレープ-300x201.png)
![オレンジとグレープフルーツのサラダ](https://bihada.online/wp-content/uploads/2024/06/グレープ-300x201.png)
- 材料
-
- オレンジ 2個
- グレープフルーツ(ピンク) 1個
- ◎オレンジジュース(100%)50cc
- ◎はちみつ 大さじ2杯
- にんじんの千切り 適量
- ミントの葉 適量
- 作り方
-
- オレンジとグレープフルーツの皮をむき、房から出し
ボールへいれる。 - にんじんの皮をむき千切りにする。
- ①と②をあわせる。
- ◎を③にかける
- 皿へオレンジとグレープフルーツを交互に並べ、にんじんをのせる
- ⑤に ④をかける。
- ミントの葉をのせ冷蔵庫で冷やす。
- オレンジとグレープフルーツの皮をむき、房から出し
食べる時間と注意点
- 夕食に摂取すると、紫外線に敏感になるリスクを避けることができます。
- 空腹時に柑橘類を摂ると胃を刺激することがあるため、適度に。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.41-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-an-attentive-alert-exp.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.41-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-an-attentive-alert-exp.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.41-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-an-attentive-alert-exp.jpg)
柑橘類の酸味であるクエン酸は、胃の粘膜を刺激し、胃酸の分泌を促すため胃酸過多につながります。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
次の項目で説明しますね。
朝フルーツを食べない方がいいって本当?
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.07-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.07-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.07-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
朝、フルーツを食べるとよくないの?
朝食バイキングとか必ずフルーツがあると思うけど…
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
フルーツ全般が朝食べてはいけないという事ではないんです。
柑橘類に含まれるソラレンという物質が美肌を目指す私たちには天敵になるかもという説があります。
柑橘系のフルーツに含まれる光毒性を持つソラレンという物質が含まれるものがあります。
- ソラレンとは、柑橘系を代表とする果物や葉物野菜の中に含まれる成分
- 紫外線の吸収率を高め、紫外線に対するバリヤーを弱くしてしまう働きがあります
- ソラレンが豊富な食物を摂ると「肌の内側」から紫外線を吸収してしまうことになってしまう
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
ソラレンを含む果物の一例は
・グレープフルーツ
・レモン
・ライム など。
少量の場合はあまり影響はないようですので安心してください。
しかし、ソラレンを含むとされているフルーツの多くはクエン酸が豊富なものが多く、身体に溜まった疲労感の原因でもある乳酸を分解し、新陳代謝を促す効果があります。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
そのため、一日の疲れを感じる夜のデザートには最適の食材なんです。
手軽に食べれる柑橘類【みかん】
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.07-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.07-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-21-20.17.07-Manga-style-female-character-upper-body-close-up-with-long-brown-hair-light-brown-eyes-pale-skin-wearing-light-blue-clothes.-Change-her-expressio.png)
柑橘類のサラダってビタミンも摂れて、疲労回復にもいいのは分かったけど、休みの日ぐらいしか作る時間ないよ💦
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
夜疲れて帰って、柑橘類を剥くのは毎回は大変ですよね。
そんな時はビタミン豊富な【みかん】を食べるのはどうですか?
![とれたてミカン](https://bihada.online/wp-content/uploads/2024/06/29783043_s-300x200.jpg)
![とれたてミカン](https://bihada.online/wp-content/uploads/2024/06/29783043_s-300x200.jpg)
みかんにはビタミンCが豊富に含まれているため、毎日1個以上食べることで健康な肌の促進につながります。
しかし、食べ過ぎると腹痛などを起こす可能性があるため注意しましょう。
また、小さい子どもにみかんをあげる時は、2歳までの場合は1日1/2個、2歳以降は1日1個を目安にしましょう。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
みかんには水溶性食物繊維が豊富に含まれているためダイエット効果も期待できますよ。
2. 抗酸化作用の強いベリー類
![抗酸化作用の強いベリー類](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.31-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-and-healthy-skin-holding-a-bowl-of-various-berries-such-as-strawbe-1024x585.jpg)
![抗酸化作用の強いベリー類](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.31-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-and-healthy-skin-holding-a-bowl-of-various-berries-such-as-strawbe-1024x585.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
これらのフルーツをデザートやスムージーに取り入れることで、簡単に摂取できます。
ベリー類を使ったレシピ例
![ミックスベリーのスムージー](https://bihada.online/wp-content/uploads/2024/06/BERI-.png)
![ミックスベリーのスムージー](https://bihada.online/wp-content/uploads/2024/06/BERI-.png)
- 材料(2人分)
-
- 冷凍ミックスベリー 100g
- 冷凍バナナ※ 1本
- 豆乳 300ml
- 水 適量 (入れる時は50ml~)
- 作り方
-
- 凍ったままのミックスベリー、冷凍バナナをミキサーに入れます。
- ①に豆乳と水を加えて、全体的に滑らかになるまでミキサーにかけます。
- お好みの具合になったら完成です!
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
※冷凍バナナ
1.バナナを輪切りにし、レモン果汁を満遍なくかけます。
2.ジップ付きの袋に入れて重ならないように広げ冷凍庫に入れます。
沢山作っておくと便利ですよ。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
ミキサーを持っていない方はこちらがおすすめ!!
![](https://bihada.online/wp-content/plugins/pochipp/assets/img/pochipp-logo-t1.png)
![](https://bihada.online/wp-content/plugins/pochipp/assets/img/pochipp-logo-t1.png)
- 40秒でジュース、スムージー、シェイク、離乳食などの飲み物を作れるミキサー
- 氷も砕けるハイパワー
- 早押し2回で起動し、自動洗浄可能
- 大容量バッテリー、3時間でフル充電可能
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
ミキサーはお手入れが大変なイメージがありますが、この商品は自動洗浄機能がついているのでお手入れも簡単です。
食べる時間と注意点
- ベリー類は間食やデザートとして楽しむのがベストです。
- 生のベリーは洗ってから食べるようにしましょう。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.02-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-thoughtful-worried-e.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.02-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-thoughtful-worried-e.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.02-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-thoughtful-worried-e.jpg)
農薬や汚れ、バクテリアが付着している可能性があるので、食べる前に優しく洗って食べてください。
3. オメガ3脂肪酸が豊富な魚
![オメガ3脂肪酸が豊富な魚](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.29-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-and-healthy-skin-holding-a-plate-of-cute-cartoon-like-grilled-fis-1024x585.jpg)
![オメガ3脂肪酸が豊富な魚](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.29-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-and-healthy-skin-holding-a-plate-of-cute-cartoon-like-grilled-fis-1024x585.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
サーモンやマグロなどの脂の乗った魚を積極的に食べることが重要です。
魚のレシピ例
![ガーリック風味の鮭のオリーブオイル焼き](https://bihada.online/wp-content/uploads/2024/06/鮭.png)
![ガーリック風味の鮭のオリーブオイル焼き](https://bihada.online/wp-content/uploads/2024/06/鮭.png)
- 材料
-
- 塩鮭 2切れ
- 酒 大さじ1
- オリーブオイル 小さじ1
- にんにくチューブorにんにくスライス 1~2cmor1片
- ブラックペッパー 適量
- バジル粉 適量…多めに
- 作り方
-
- ※生塩使用の場合は、両面に小さじ1/2ぐらいの塩をふってください。
- 塩鮭をビニールに入れ、料理酒大さじ1を入れて優しくもみ、15分ぐらいなじませておきます。
- フライパンに小さじ1ぐらいのオリーブオイルを入れ、にんにくを入れます。最初は弱火で香りを出し、いい香りがしたら鮭を入れます。
- 焼いている途中で、両面にブラックペッパーをふり、仕上げにバジル粉を振りかけたら完成です!
食べる時間と注意点
- 夕食に取り入れることで、満足感が得られ、良質な脂質が肌の修復を助けます。
- 魚の鮮度には注意し、適切に調理することが重要です。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
鮭に含まれるアスタキサンチンという栄養素が美白化粧品にも使われています。
アスタキサンチンの効果
- 抗酸化作用
- メラニン色素を鎮静
- 活性酸素を除去
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
鮭は皮ごと食べるのがおすすめです。
皮にはコラーゲンやビタミンB2が多く含まれ、肌荒れなども予防してくれますよ。
4. 栄養満点のナッツ類
![栄養満点のナッツ類](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.26-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-and-healthy-skin-holding-a-bowl-of-various-nuts-such-as-almonds-w-1024x585.jpg)
![栄養満点のナッツ類](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.26-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-and-healthy-skin-holding-a-bowl-of-various-nuts-such-as-almonds-w-1024x585.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
おやつとしてナッツを取り入れると良いでしょう。
ナッツ類のレシピ
![☆サクサクお菓子☆キャラメルナッツ](https://bihada.online/wp-content/uploads/2024/06/サクサク ナッツ-300x234.png)
![☆サクサクお菓子☆キャラメルナッツ](https://bihada.online/wp-content/uploads/2024/06/サクサク ナッツ-300x234.png)
- 材料(2人分)
-
- ☆アーモンド(素焼き) 30g
- ☆カシューナッツ(素焼き) 30g
- ☆くるみ(素焼き) 30g
- ★バター(無縁) 10g
- ★砂糖(きび砂糖) 40g
- ★生はちみつ 20g
- 作り方
-
- ☆マークの各ナッツの分量を計ります。合計の量が100gを超えると、甘さ控えめになります。
- 2★マークを鍋に入れて、そのまま中火で温めていきます。
- 3数分で写真の状態になります。
- 4☆と★を一緒にして温めていきます。火加減は中火をキープします。
- 5ひたすら混ぜて、キャラメル色になったら、クッキングペーパーを敷いた天板に置いて冷まします。よく冷えたら味見OKです!
食べる時間と注意点
- ナッツは間食として最適ですが、量をコントロールすることが重要です。
- アレルギーがある場合は摂取を控えましょう。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
一日のナッツの摂取量は
自分の片手いっぱい分を目安に考えましょう。
おススメのナッツはこれ
![](https://bihada.online/wp-content/plugins/pochipp/assets/img/pochipp-logo-t1.png)
![](https://bihada.online/wp-content/plugins/pochipp/assets/img/pochipp-logo-t1.png)
また、ナッツをヨーグルトに混ぜたり、サラダにトッピングすることで、さらにバリエーション豊かに楽しむことができます。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
自分好みのミックスナッツを作って、毎日違った風味を楽しんでみてください。
ナッツはそのままでも美味しいですが、シナモンやカカオパウダーを軽くまぶしておやつにするのもおすすめです。
![シナモンパウダーとナッツ
焼きリンゴとホットケーキ](https://bihada.online/wp-content/uploads/2024/06/4350073_s.jpg)
![シナモンパウダーとナッツ
焼きリンゴとホットケーキ](https://bihada.online/wp-content/uploads/2024/06/4350073_s.jpg)
5. 繊維質が豊富な野菜
![繊維質が豊富な野菜](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.23-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-and-healthy-skin-holding-a-basket-of-various-fiber-rich-vegetables-1024x585.jpg)
![繊維質が豊富な野菜](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.23-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-and-healthy-skin-holding-a-basket-of-various-fiber-rich-vegetables-1024x585.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.48.04-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-smiling.jpg)
ほうれん草やブロッコリー、ケールなどの緑黄色野菜を積極的に摂りましょう。
繊維質の多い野菜のレシピ例
![ケールとチーズの栄養満点超簡単サラダ](https://bihada.online/wp-content/uploads/2024/06/ケールのサラダ-226x300.png)
![ケールとチーズの栄養満点超簡単サラダ](https://bihada.online/wp-content/uploads/2024/06/ケールのサラダ-226x300.png)
- 材料(2~3人分)
-
- ケール(葉の部分) 5~6枚
- レモン 半分
- パルメザンチーズ 大さじ1〜1.5
- オリーブオイル 大さじ3
- 塩 少々
- 粗挽き黒コショウ 少々
- 作り方
-
- ケールを茎から葉っぱを取り、よく洗います。葉っぱの部分だけ使います。
- レモンを絞る
- ケールに塩、オリーブオイル、レモン汁、黒コショウをかけて、ケールがしんなりするまでもみ込みます。
- 最後にパルメザンチーズをたっぷりかけて出来上がり!
- 改造版!アボカドを潰して、トマトも加えるとおいしい美肌サラダに大変身!!アボカドを使う時はチーズなしで。
食べる時間と注意点
- 食事の最初に野菜を摂ることで、満腹感が得られ、食べ過ぎを防ぐ効果があります。
- 野菜は新鮮なものを選び、洗浄を徹底することが大切です。
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
![](https://bihada.online/wp-content/uploads/2024/03/DALL·E-2024-03-22-17.47.52-manga-style-female-character-upper-body-close-up-with-brown-bob-hair-wearing-an-estheticians-outfit-looking-cute-and-with-a-laughing-expression.jpg)
もし野菜を取ることが難しいと感じたら、手軽にビタミンを摂れるサプリメントがおすすめです。
![](https://bihada.online/wp-content/plugins/pochipp/assets/img/pochipp-logo-t1.png)
![](https://bihada.online/wp-content/plugins/pochipp/assets/img/pochipp-logo-t1.png)
食事を改善して理想の肌へ
![食事を改善して理想の肌へ](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.19-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-clear-and-healthy-skin-holding-a-variety-of-healthy-foods-such-a-1024x585.jpg)
![食事を改善して理想の肌へ](https://bihada.online/wp-content/uploads/2024/06/DALL·E-2024-06-28-13.53.19-A-high-quality-anime-style-image-featuring-a-modern-day-Japanese-girl-with-vibrant-clear-and-healthy-skin-holding-a-variety-of-healthy-foods-such-a-1024x585.jpg)
これらの食事を取り入れることで、内側から肌の健康を保ち、肌荒れを予防することができます。
日々の食事に工夫を凝らし、美しい肌を手に入れましょう。
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