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、
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、
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。
created by Rinker
¥2,385
(2024/10/15 11:25:33時点 楽天市場調べ-詳細)
コメント
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