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Blog 0126 10/28/2021 柿の優れた栄養
柿の優れた栄養
柿は縄文、弥生時代の遺跡からも種が出てきているくらい昔から人類が食べてきているそうです。当時は渋柿だったことも判明しています。甘柿や現代の柿の原点は鎌倉時代1200年代だということで、川崎で発見されています。
柿は栄養豊富でバランスが取れた果物です。
ビタミンCは甘柿１個200ｇに140ｍｇ含まれています。ビタミンC欠乏症を防ぐには１日50ｍｇ、生活習慣病予防には100ｍｇの摂取が必要ですが、柿１個食べれば十分ですね。
ビタミンAに変換されるカロテンも豊富、ビタミンEや葉酸、カリウム、カテキン、、ポリフェノールなどもボランス良く入っている。
甘柿は甘くてブドウ糖や果糖が多く、カロリーが高いと誤解していましたが、カロリーはあの ごぼうよりも低いのです。その上植物繊維も豊富で胃での滞留時間が長いので血糖値が上がりにくい食品だそうです。思い込みは良くないですね。
人の脳は体重の2％くらいですがエネルギー代謝は20％も消費に必要。一般的に脳における一日の消費量は300Kカロリー、しかもブドウ糖しか使用できず、その量は75ｇ。
甘柿１個にブドウ糖はやく16ｇ、一日の衲衣gは必要とする量の５分の１。阻止チェそのブドウ糖がエネルギー元として働くために助けるビタミンB1，B1２が必要不可欠。
甘柿にはブドウ糖に加えてビタミンB1が0.06ｍｇ，B12は0.04mgも含まれているので甘柿1個で約5時間脳を活発に働かせる事が可能。
受験生などは是非おすすめの果物です。貝塚や戦国時代の兵糧に柿があることは偶然ではなく、必然だと思います。
季節の果物、柿、ぜひ毎日1個食べましょう！
我が家の柿、直径が7～10ｃｍ、高さは3～6ｃｍくらいで、種がないので食べるには楽です。誰が植えたのか覚えはないのですが、古い木ですが大きく育ってくれています。
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