三大栄養素の量から考える具体的な食事例

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おおはらゆういち(パクチー大原)

1994年福岡県生まれ。「筋トレ仲間が欲しい」と思い、早稲田大学に入学。早稲田大学のボディビルコンテストで優勝し2016年度ミスター早稲田となる。卒業後は不動産の営業→フリーランスのトレーナーになる。現在は島根県の山奥で【筋トレ村】を作りつつセミリタイア生活を送っている。

はい、おなっす。福岡市中央区でパーソナルトレーナーをしているパクチー大原です。

今回の記事は前回紹介した減量時に設定する三大栄養素の量から考える具体的な食事例、献立の作りかたについてご紹介していきたいと思います。

三大栄養素とは何ぞやというかたは下の記事を見てね☆

www.pakuti-ohr.com

■一日にとるPFCとその配分

f:id:OHR:20190422112441p:plain

前回の記事であなたがとるべきPFCと量がわかったと思うので

さて、ダイエット中の場合は空腹感を押さえるため一日に4-5食にわけて食べるほうがよいので、今回は一日5食の人の三大栄養素の配分を紹介しましょう。

体重60kgで1500kcalをとる低脂質食ダイエットの女性ならたんぱく質を120g、脂質を20g、炭水化物を210gとります。

たんぱく質は120gを均等に5回で割って一食24g。

脂質は5食の中で設定した範囲内に収まるようにすればどのタイミングで食べてもよいです。

炭水化物は朝とトレーニング前、トレーニング後に多めに食べるようにします、計算がめんどくさければ寝る前以外の四食で均等にとってあげます。トレーニングがない日の炭水化物は朝、昼、夕方にすべて設定した量を食べてあげるのが望ましいです。

これらを踏まえた食事の例が以下の通りになります。

朝 たんぱく質24g 脂質〇g 炭水化物52g

昼 たんぱく質24g 脂質〇g 炭水化物52g

夕方(トレーニング前) たんぱく質24g 脂質〇g 炭水化物52g

夜(トレーニング後) たんぱく質24g 脂質〇g 炭水化物52g

寝る前 たんぱく質24g 脂質〇g

あくまで均等に割っている例なので一日に摂取する炭水化物は同じだったけど、昼にとる炭水化物の割合のほうが多くなった、少なくなったということに関してはそこまで神経質になる必要はありません。

さて次は食材選びです。

■ローテーションできる食材の選択肢を知ろう

f:id:OHR:20190417221135j:plain
鶏の胸肉以外にもたくさんのたんぱく源がある

まずはたんぱく質の摂取源を決めます。

毎回鶏の胸肉だけだと飽きるので3-4つのたんぱく質の摂取源となる食材の栄養を把握しておけば飽きないようたんぱく質の食材をローテーションできます。

鶏の胸肉100gあたり たんぱく質22g 脂質1.5g

卵一個あたり たんぱく質7g 脂質6g

ヒレ肉 たんぱく質23g 脂質2g

鮭100gあたり たんぱく質23g 脂質4.5g

以上の内容はすべて生の状態でのグラム数と三大栄養素の量です。

たんぱく質の食材については食べ飽き次第これらの食材をローテーションしていくようにするのです。ほかのたんぱく源を候補の中に入れてあげてもよいです。

炭水化物も同じように、白米だけでなく、そば、うどん、くだもの、パスタなどの栄養素を知っておくか、その都度調べると食のレパートリーが減量中でもグッと広がります。

コンビニ食もおなじで商品の後ろに書いてある成分表示を確認してあげると三大栄養素の確認ができます。のでコンビニを使うことが多いという方は商品の成分表示を確認するクセをつけるようにしましょう。

■外食しても三大栄養素を計算&予測しよう

外食した場合でも三大栄養を知ることができます。

すき家やよい軒大戸屋は公式ホームページでそれぞれの栄養素の一食当たりの三大栄養素とカロリーを紹介しているのでそちらを見てあげれば外食も怖くありません。

やよい軒メニュー:https://www.yayoiken.com/menu_list/

f:id:OHR:20190424004119p:plain

大戸屋メニューhttps://www.ootoya.com/menu/teisyoku/

f:id:OHR:20190424020536p:plain

すき家栄養成分一覧表:https://www.sukiya.jp/about/common/pdf/nutrition.pdf#search=’%E3%81%99%E3%81%8D%E5%AE%B6+%E6%88%90%E5%88%86′

f:id:OHR:20190424020710p:plain
減量中のすき家なら鶏そぼろごはんを食べるべし

ネタにもよりますが寿司の栄養素も概算で出すことができます。寿司一貫当たりたんぱく質が4g脂質が0.5g炭水化物が7gです。脂っこいネタでなければこの数字をあてはめて計算しながら食事を行いましょう。

https://twitter.com/unchieiyoushi/status/1073906240927875074

ほかにもわかりやすい食材が焼き鳥や刺身などのほぼ食材だけで完成されている食材。

こちらはSLISMというサイトで大体のカロリーと栄養素を知ることができます。低脂質ダイエットの人は砂肝やささみなどの脂質の少ないものを食べるようにしましょう。

f:id:OHR:20190424005850p:plain

http://calorie.slism.jp/?searchWord=%E7%84%BC%E3%81%8D%E9%B3%A5&search=%E6%A4%9C%E7%B4%A2&x=0&y=0

 ■食事の具体例

f:id:OHR:20190424014418j:plain

例えばたんぱく質を92g、脂質を20g炭水化物を163gとろうとした場合の食事例は以下の通りになります。たんぱく質量は概算でいいので100gとしておきます。

【朝】

鶏の胸肉90g(たんぱく質20g脂質1g)

白米50g(炭水化物40脂質0.5)

【昼】

卵3個(たんぱく質21g脂質18g)

白米50g(炭水化物40脂質0.5)

【夕・トレーニング前】

プロテイン25g(たんぱく質20g)

バナナ二本(炭水化物40g)

【夜】

プロテイン25g(たんぱく質20g)

イチゴ240g(炭水化物20g)

【寝る前】

プロテイン25g(たんぱく質20g)

正確にはたんぱく質92g・脂質20g・炭水化物163gではありませんが±10以内にそれぞれ押さえられていればそれでよいです。きっちりしすぎてもストレスになるので。これくらいの雑さでも体重は落ちていくので安心してください。

あと葉野菜やキノコ類はカロリーの中に入れなくていいのでこれらの5食のどちらに加えてもよいです。

■まとめ

f:id:OHR:20190424015210p:plain

いかがでしたでしょうか?栄養素の計算はなれないうちは面倒ですが自分がよく使う栄養素の内容とほぼほぼ自分の設定したたんぱく質、脂質、炭水化物の枠内に収められればいいやという軽いゆるさがあれば簡単にできるようになってきます。

今日はたんぱく質があと5gとり切れてない!脂質を3gとりすぎてしまった!というそこまでこまかい部分は気にしなくていいのでなるべく自分が設定した栄養素の量をとり切るようにチャレンジしてみてください。

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