筋トレ中の方に干し芋がオススメな理由!!筋トレ中の間食について。

豆知識

今筋トレしている方!!干しいもをぜひ間食に摂取しませんか!?

今回は、筋トレ中の間食について記事を書いていきます。



 

まず、干しいもの栄養価から見ていきましょう!

成分名 100gあたりの含有量
食物繊維 5.9g
カリウム 890mg
ビタミンE 1.3mg
ビタミンB1 0.19mg
ビタミンC 9mg
マグネシウム 45mg
カルシウム 53mg
鉄分 2.1mg
糖質 66.5g

栄養価が高いのが特徴です!

 

 

腹もちバツグン!!

干し芋は、胃内滞留時間が3時間と長いです。

胃内滞留時間とは

食品が胃の中に留まる時間のこと。

白米が約2時間!!

 

食べ物の滞留時間の目安(いずれも100g)

白米 2時間
卵焼き 3時間
ステーキ 4時間
エビの天ぷら 4時間
うどん 3時間
バター 12時間

長ければ良いというものではないですよね。摂取する中身が重要です!

 

筋肉の減少を防ぐ!!

干し芋には炭水化物が多く含まれており、エネルギー補給に最適です。

定期的にエネルギー補給する事は筋肉減少を防ぎます。

 

 

脂肪になりにくい!!

 

干し芋は低GI値食品です。

GI値とは

グリセリック・インデックス値の略。

GI値が高いと消化吸収が早く、低いと消化吸収が遅い。

干し芋のような低GI値の食品は、食べてもすぐに血糖値が上がりにくいため、体脂肪になりにくいという特徴があります。

炭水化物が豊富で、GI値が低いことが重要です!!

炭水化物でGI値が低い食品例

スパゲッティ、日本そば、ライ麦パン、玄米、オールブラン、春雨、さつまいも

炭水化物でGI値が高い食品は、

あんぱん、食パン、フランスパン、もち、精白米、うどん、じゃがいも、やまいも

G1値が高い食品は肥満や糖尿病につながりやすいため、摂りすぎないように気を付けましょう。

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