【脂質】脂と油の違い知ってますか?【栄養バランス】

健康

前回の続きです→【タンパク質】過剰摂取と栄養不足は紙一重


脂と油、飽和脂肪酸と不飽和脂肪酸

まず、「あぶら」と書いた際にのふたつを使いますね。それの違いを説明します。
なんとなくおいしい料理とか良い食材に対して使う良いイメージのものを脂、サラダ油などの調理に使うためのものを油として使うイメージがあるんじゃないでしょうか。そうでもないですか?

これにはちゃんとしたルールがあります。

常温で個体になっているものを脂、液体になっているものを油と使い分けるんです。
これには聞いたことある方も多いかと思いますが、違った言い方があるんです。

  • 脂→飽和脂肪酸
  • 油→不飽和脂肪酸

ちゃんと言うと当てはまらないものもあるんですが、今回はそのイメージでいてください。


脂質はどんな働きをする栄養素なのか

脂質は糖質、タンパク質と並ぶ三大栄養素のひとつです。
皮下脂肪を作ったり、熱を保つ役割を持っています。またホルモンを作るためにも使われ、様々な働きを助けていきます。

脂質は過剰摂取をすることで脂肪として体内に蓄積されることから、悪者と思われがちですが人体においてとても重要な働きをしています。

特に重要なのが、油に溶けやすいタイプのビタミンを体に吸収するために必要なのが脂質なのです。

ビタミンのA、D、E、Kは脂溶性ビタミンと呼ばれ、それぞれがとても重要な役割を担っています。
脂肪になってしまうからと言って脂質を取らないのも、体にとってよくないことなのです。

重要なのは、脂質にも種類があり、取るべき脂質を理解しておくことです。

脂質の種類を把握する

脂肪酸という言葉を聞いたことはあるでしょうか?
脂肪酸は脂質の主な成分で、脂肪酸がなにかしらの物質と合わさることで脂質となります。
最近はCMでもよく聞く言葉ですね。

脂肪酸は4種類に分類されます。「飽和脂肪酸」「一価不飽和脂肪酸」「多価不飽和脂肪酸」「トランス脂肪酸」の4つです。

この中で摂取するべき脂質は不飽和脂肪酸である「一価不飽和脂肪酸」「多価不飽和脂肪酸」のふたつです。
反対に「飽和脂肪酸」と「トランス脂肪酸」は極力食事の中で減らしたほうがいいでしょう。

飽和脂肪酸はエネルギーとしても使われやすいのですが、過剰摂取につながりやすいものです。
体内で合成できるものでもあるので、あえて摂取していく必要はないでしょう。

トランス脂肪酸は天然のものとそうでないものに分けられます。
牛や羊などの一部の動物は、胃の中の微生物の働きによってトランス脂肪酸が作られてしまいます。
そのため、牛と羊から作られる製品の中には少ないながらもトランス脂肪酸が含まれてしまっています。

「飽和脂肪酸」と「トランス脂肪酸」はどう悪影響なのか

脂質を取りすぎる=健康に悪いというイメージがあるのは、「飽和脂肪酸」と「トランス脂肪酸」が体に与える悪影響によるものです。

このふたつを過剰摂取することで、生活習慣病の原因となります。
肥満はもちろんですが、脂質異常症に注意すべきでしょう。

脂質異常症になると、動脈硬化を起こしやすくなり、心筋梗塞や脳卒中になるリスクが高まります
さらに、糖尿病になりやすくなる危険性もあります。

また高血圧のリスクもあり、高血圧になるとさらにそのリスクは高まります。
一部では「トランス脂肪酸の健康リスクは海外の食生活によるものが大きく、日本ではそこまで気にする必要がない」という意見もあります。

ですが、近年の日本の食文化はどんどん海外と同じようなものになっていっているとの指摘もあります。
和食ではあまり取らないような脂質の量を摂取することが一般的となっています。

1996年には100万人いかないぐらいだった脂肪異常症の患者数は、2017年までの20年間で220万人にまで増えました。これは「トランス脂肪酸の健康リスクは海外の食生活によるものが大きく、日本ではそこまで気にする必要がない」という理論は当てはまらない結果ですね。


脂質が不足することのリスクもある

多くの人は脂質を過剰に摂取することのリスクを考えるあまり、過剰に控えてしまうことがあります。
そうすると今度は必要な脂質まで取らなくなってしまう可能性があります。

脂質が不足した場合のリスクもしっかりと理解していきましょう。

先ほど書いたように、ビタミンには脂溶性ビタミンというものがあります。この脂溶性ビタミンは、脂質によって吸収が助けられるものなのです。

脂質を過剰に控えると、それらのビタミンが不足してしまう可能性があるのです。

それによって皮膚の新陳代謝がうまくいかず、血管や神経系の組織の維持に支障が出ます。
そのため、皮膚病のリスク、血管が弱まることにより脳出血のリスクが高まってしまいます。

過度のダイエットの際に肌が荒れる、と言われることが多いのはこういったことから起こることでしょう。

ビタミンやミネラルをいくら摂取したとしても、それを摂取し、体に吸収するために必要なものがなければ本来の力を発揮することができないのです。

ダイエット中だとしても、不飽和脂肪酸を摂取することで必要な分は補うようにしましょう。

「一価不飽和脂肪酸」「多価不飽和脂肪酸」の働き

「飽和脂肪酸」と「トランス脂肪酸」を取ることのリスクはお話ししました。これらは控えるべき脂質です。
そして「一価不飽和脂肪酸」「多価不飽和脂肪酸」は取るべき脂質です。

一価不飽和脂肪酸はオリーブオイル、アボカドなどに多く含まれ、血液中の善玉コレステロールはそのままに、悪玉コレステロールを減少させる効果があります。

多価不飽和脂肪酸はえごま油、青魚、コーン油などに多く含まれます。
青魚に含まれるEPA、DHAもこれに含まれます。
一価不飽和脂肪酸よりも多価不飽和脂肪酸の方が効果が大きいことが多いです。
動脈硬化や血栓を防いだり、血圧を下げる効果があります。

一口に脂質と言っても、身体にとって有益な脂質もあるのです。


脂質は取りすぎないようにしたくらいでちょうどいい

とはいえ、脂質の取りすぎは健康を害するリスクはもちろんあります。
特に現代の日本の食生活では、脂質の過剰摂取につながりやすいでしょう。

個人的な感想が強くなりますが、脂質の多い食べ物というのは暴力的なまでにおいしいのです。
漢字どはよくできたもので、「脂」という漢字の部首は「にくづき」と言い、「肉」の意味を持ちます。
「肉が旨い」と書いて「脂」になる。旨いものには脂が多いのですね。

脂質は摂取すべき栄養素ですが、取るべきものと控えるべきものがあります。
そのふたつの違いをしっかりと把握し、しっかりと選ぶことで本当に体にとって良い方を選んでいきましょう。


続きます。

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