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442	<p><strong>メタ栄養学が明かす答え ~本当に健康になる食はこれだ~</strong></p>
443<p>当協会では、「食と健康」の最重要の論文である<a href="http://afie.or.jp/metaanalysis/">メタアナリシス</a>をすべて集めて調べています。このような研究を「メタ栄養学」と呼びます。メタ栄養学により、「食と健康」について現時点でもっとも科学的な見解が得られます。</p>
444<p><a id="metachart"></a>すべての論文(メタアナリシス)の結果を一つにまとめたのがメタ・チャートです。</p>
445<p><span style="color: #333333;"><strong>マスの一つ一つが論文の結果です。 <span style="color: #ff0000;">赤</span>は「<span style="color: #ff0000;">注意すべき食品</span>」、<span style="color: #0000ff;">青</span>は「<span style="color: #0000ff;">健康にいい食品</span>」という結果を意味します。</strong></span></p>
446<p><span style="color: #333333;"><a style="color: #333333;" href="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg"><img data-attachment-id="1042" data-permalink="https://afie.or.jp/answer/attachment/metachart60dpi/" data-orig-file="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?fit=183
4466%2C2599&amp;ssl=1" data-orig-size="1836,2599" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="metachart60dpi" data-image-description data-medium-file="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?fit=212%2C300&amp;ssl=1" data-large-file="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?fit=640%2C906&amp;ssl=1" class="aligncenter wp-image-1042 size-large" src="https://afie.or.jp/wp/wp-content/plugins/jetpack/modules/lazy-images/images/1x1.trans.gif" alt="metachart60dpi" width="640" height="906" data-recalc-dims="1" data-lazy-src="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi-723x1024.jpg?resize=640%2C906" data-lazy-srcset="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?resize=723%2C1024&amp;ssl=1 723w, https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?resize=212%2C300&amp;ssl=1 212w, https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?resize=768%2C1087&amp;ssl=1 768w, https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?w=1280&amp;ssl=1 1280w" data-lazy-sizes="(max-width: 640px) 100vw, 640px"><noscript><img data-attachment-id="1042" data-permalink="https://afie.or.jp/answer/attachment/metachart60dpi/" data-orig-file="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?fit=183
4466%2C2599&amp;ssl=1" data-orig-size="1836,2599" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="metachart60dpi" data-image-description="" data-medium-file="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?fit=212%2C300&amp;ssl=1" data-large-file="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?fit=640%2C906&amp;ssl=1" class="aligncenter wp-image-1042 size-large" src="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi-723x1024.jpg?resize=640%2C906" alt="metachart60dpi" width="640" height="906" srcset="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?resize=723%2C1024&amp;ssl=1 723w, https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?resize=212%2C300&amp;ssl=1 212w, https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?resize=768%2C1087&amp;ssl=1 768w, https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/metachart60dpi.jpg?w=1280&amp;ssl=1 1280w" sizes="(max-width: 640px) 100vw, 640px" data-recalc-dims="1" /></noscript></a></span></p>
447<p>まずはぜひメタ・チャートをじっくりとみてください。そこから浮かび上がってくるのは次の3点です。(リンク先では結果を詳しく紹介しています。)</p>
448<p style="padding-left: 30px;"><strong>・</strong><strong><a href="http://afie.or.jp/results/veg">野菜</a></strong><strong>は多くの疾患の予防に効果的<br />
449・</strong><strong><a href="http://afie.or.jp/results/meat">肉</a>、<a href="http://afie.or.jp/results/fat">脂質</a>、<a href="http://afie.or.jp/results/carbo">炭水化物</a></strong><strong>は要注意<br />
450・</strong><strong><a href="http://afie.or.jp/results/nutrition">食品からとる栄養</a>は効果的だが、<a href="http://afie.or.jp/results/supplements">サプリ</a></strong><strong>は効果的とはいいがたい</strong></p>
451<p>これは、見ればみるほど、驚くべき事実です。</p>
452<p>肉・野菜・油・炭水化物といえば、私たちの食事の大部分です。それらのうち健康によいといえるのは野菜であって、のこりの肉・油・炭水化物はどれも注意を要する食品だというわけです。そしてサプリでとる栄養には効果がないのに対して、食品からとる栄養は健康効果が大きいのです。この栄養を豊富に含んでいるのが野菜なのです。(野菜類の説明は<a href="http://afie.or.jp/answer/#vegielike">こちら</a>)</p>
453<p><span style="color: #333333;">これはつまり、肉、油、炭水化物は食べる量を意識してひかえめにするのがよく、野菜をどんどん食べるほどよいということです。そして野菜不足はサプリで補うことができません。</span></p>
454<p><span style="color: #333333;">このように、メタ栄養学によってわかる「健康的な食事」とは、野菜や果物をたっぷりとり、肉も油も炭水化物もひかえめにとるというものなのです。これが、多くの病気の予防に効果的な食事であり、これが「バランスのとれた食事」と呼ぶべきものなのです。</span></p>
455<p><span style="color: #333333;">論文の結果はこちら→「</span><a href="http://afie.or.jp/results/">メタアナリシスの結果</a><span style="color: #333333;">」</span></p>
456<p>&nbsp;</p>
457<h3 id="vegielike"><span style="color: #333333;">具体的に何を食べるといいの? 答えは「野菜類」</span></h3>
458<p><span style="color: #333333;">「食と健康」の最重要の論文である<a href="http://afie.or.jp/metaanalysis/">メタアナリシス</a>をすべて集めてわかることは次の3点です。</span></p>
459<p style="padding-left: 30px;"><span style="color: #333333;"><strong>・ 野菜は多くの疾患の予防に効果的<br />
460・ 肉、脂質、炭水化物は要注意<br />
461・ 食品(野菜類)からとる栄養は効果的だが、サプリは効果的とはいいがたい</strong></span></p>
462<p><span style="color: #333333;">この3点をさらに要約すると、「健康のためには野菜を食べることが大事だ」といえます。当協会では「野菜類」と呼んでいますが、これは次の食品です。</span></p>
463<p style="padding-left: 60px;"><span style="color: #333333;"><strong><img data-attachment-id="903" data-permalink="https://afie.or.jp/answer/attachment/7kinds/" data-orig-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?fit=268%2C1124&amp;ssl=1" data-orig-size="268,1124" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="7kinds" data-image-description data-medium-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?fit=72%2C300&amp;ssl=1" data-large-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?fit=244%2C1024&amp;ssl=1" class="alignright wp-image-903" src="https://afie.or.jp/wp/wp-content/plugins/jetpack/modules/lazy-images/images/1x1.trans.gif" alt="7kinds" width="110" height="461" data-recalc-dims="1" data-lazy-src="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds-72x300.jpg?resize=110%2C461" data-lazy-srcset="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?resize=244%2C1024&amp;ssl=1 244w, https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?w=268&amp;
463ssl=1 268w" data-lazy-sizes="(max-width: 110px) 100vw, 110px"><noscript><img data-attachment-id="903" data-permalink="https://afie.or.jp/answer/attachment/7kinds/" data-orig-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?fit=268%2C1124&amp;ssl=1" data-orig-size="268,1124" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="7kinds" data-image-description="" data-medium-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?fit=72%2C300&amp;ssl=1" data-large-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?fit=244%2C1024&amp;ssl=1" class="alignright wp-image-903" src="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds-72x300.jpg?resize=110%2C461" alt="7kinds" width="110" height="461" srcset="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?resize=244%2C1024&amp;ssl=1 244w, https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/06/7kinds.jpg?w=268&amp;ssl=1 268w" sizes="(max-width: 110px) 100vw, 110px" data-recalc-dims="1" /></noscript></strong></span><span style="color: #333333;"><strong>野菜</strong></span><br />
464<span style="color: #333333;"> <strong> 果物</strong></span><br />
465<span style="color: #333333;"> <strong> 海藻</strong></span><br />
466<span style="color: #333333;"> <strong> 豆類</strong></span><br />
467<span style="color: #333333;"> <strong> ナッツ</strong></span><br />
468<strong>きのこ</strong><br />
469<span style="color: #333333;"> <strong> 全粒穀物(玄米や全粒小麦粉など)</strong></span></p>
470<p><span style="color: #333333;">ここで、玄米を野菜と呼んでいることに、ん?と思った人もいるでしょう。当協会のいう「野菜類」とは、つまり食物繊維の豊富な食品です。それをたっぷり食べることが大事です。</span></p>
471<p><span style="color: #333333;">食物繊維と聞いて、食品成分表で含有量が多いかどうかを気にする必要はありません。食べものをかむ苦労がどれだけあるかで判断すれば十分です。</span></p>
472<p><span style="color: #333333;">健康のためには、かんで消化する苦労が必要なもの、つまり野菜的なものをよく食べることが大事です。(詳しくは</span>書籍版<span style="color: #333333;"> p.268を参照)</span></p>
473<p>書籍版はAmazonで販売中です。<strong>「本当に健康になる食」はこれだ! 2015年版</strong></p>
474<p>&nbsp;</p>
475<p><a href="http://afie.or.jp/tiredness/"><img data-attachment-id="1018" data-permalink="https://afie.or.jp/answer/attachment/tiredness-bottom/" data-orig-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=744%2C234&amp;ssl=1" data-orig-size="744,234" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="tiredness-bottom" data-image-description data-medium-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=300%2C94&amp;ssl=1" data-large-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=640%2C201&amp;ssl=1" class="alignnone wp-image-1018 size-medium" src="https://afie.or.jp/wp/wp-content/plugins/jetpack/modules/lazy-images/images/1x1.trans.gif" alt="tiredness-bottom" width="300" height="94" data-recalc-dims="1" data-lazy-src="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom-300x94.jpg?resize=300%2C94" data-lazy-srcset="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?resize=300%2C94&amp;ssl=1 300w, https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?w=744&amp;
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475ssl=1 744w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1" /></noscript></a></p>
476<p>このサイトの内容を含む総合版は、Amazonで販売中です。<br />
477<strong> 「本当に健康になる食」はこれだ! 2015</strong><strong>年版 </strong></p>
478<p>&nbsp;</p>
479<p>&nbsp;</p>
480<h3><span style="color: #333333;">もっと詳しく…「健康になる食が『野菜類』だという理由」</span></h3>
481<p><span style="color: #333333;">メタ・チャートの「精製品・サプリメント」の列をみると、全体的にさえない色がならんでおり、多くの論文でサプリの健康効果がないことが示されていることがわかります。</span></p>
482<p><span style="color: #333333;">それに対して、「食品からとる栄養」のうち「ビタミン・ミネラル」をみると、気持ちがいいくらい鮮やかな青色がならんでいます。サプリからとるのにくらべて食品からとる栄養成分については、多くの疾患に対して予防効果が示されているのです。</span></p>
483<p><span style="color: #333333;">さらに第6・第7の栄養素といわれている「食物繊維・フィトケミカル」の列も同じようにきれいに青色がならんでいます。フィトケミカルとは、ポリフェノールなどで知られる植物由来の微量成分のことで、抗酸化作用などが体にとって有用だと考えられています。</span></p>
484<p><span style="color: #333333;">ここで、メタアナリシスの調査項目となっている栄養素がどのような食品に含まれているかを表でみてみましょう(表F、表G)</span><a href="#_edn1" name="_ednref1">[i]</a>。</p>
485<p><span style="color: #333333;">わかりやすくするため、植物由来の食品であって食物繊維を多く含むものを野菜類と呼び、<span style="background-color: #96ff96;">網かけ</span>で表示しました。こうしてみると、メタアナリシスの研究対象となっている栄養成分の多くは<strong>野菜類</strong>(<strong>野菜、果物、海藻、豆類、ナッツ、きのこ、全粒穀物</strong>)に含まれていることがわかります。</span></p>
486<p><span style="color: #333333;">事実、「食品からとる栄養」の項では、メタアナリシスの9割は野菜類に含まれる栄養を対象にしています。</span></p>
487<p><span style="color: #333333;">なお、ごまはナッツの部類に含まれ、納豆などの大豆製品は豆の部類に含まれます。</span></p>
488<p>&nbsp;</p>
489<p><span style="color: #333333;"><a style="color: #333333;" name="_Toc410665375"></a><strong>表 F メタアナリシスで調べている栄養素で、野菜類に<u>多く含まれているもの</u></strong></span></p>
490<table width="507">
491<tbody>
492<tr>
493<td style="background-color: #c8e1ff; width: 109px; text-align: center;" rowspan="2" width="109"><span style="color: #333333;"><strong>栄養素</strong></span></td>
494<td style="background-color: #c8e1ff; width: 109px; text-align: center;" colspan="3" width="398"><span style="color: #333333;"><strong>多く含む食品(多い順)</strong></span></td>
495</tr>
496<tr>
497<td style="background-color: #c8e1ff; width: 109px; text-align: center;" width="133"><span style="color: #333333;"><strong>たっぷり含むもの</strong></span></td>
498<td style="background-color: #c8e1ff; width: 109px; text-align: center;" width="133"><span style="color: #333333;"><strong>多め</strong></span></td>
499<td style="background-color: #c8e1ff; width: 109px; text-align: center;" width="133"><span style="color: #333333;"><strong>ある程度含むもの</strong></span></td>
500</tr>
501<tr>
502<td width="109"><span style="color: #333333;"><strong>βカロテン</strong></span></td>
503<td width="133"><span style="background-color: #96ff96; color: #333333;">野菜</span></td>
504<td width="133"><span style="background-color: #96ff96; color: #333333;">海藻</span></td>
505<td width="133"><span style="background-color: #96ff96; color: #333333;">果物</span></td>
506</tr>
507<tr>
508<td width="109"><span style="color: #333333;"><strong>ビタミンC</strong></span></td>
509<td width="133"><span style="background-color: #96ff96; color: #333333;">野菜</span></td>
510<td width="133"><span style="background-color: #96ff96; color: #333333;">果物</span></td>
511<td width="133"><span style="background-color: #96ff96; color: #333333;">海藻</span></td>
512</tr>
513<tr>
514<td width="109"><span style="color: #333333;"><strong>ビタミンE</strong></span></td>
515<td width="133"><span style="color: #333333;">魚介、<span style="background-color: #96ff96;">野菜</span></span></td>
516<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">ナッツ</span>、<span style="background-color: #96ff96;">果物</span></span></td>
517<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">海藻</span>、たまご</span></td>
518</tr>
519<tr>
520<td width="109"><span style="color: #333333;"><strong>ビタミンB6</strong></span></td>
521<td width="133"><span style="color: #333333;">魚、肉</span></td>
522<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">ナッツ</span>、<span style="background-color: #96ff96;">野菜</span>、<span style="background-color: #96ff96;">豆</span></span></td>
523<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">全粒穀物</span>、<span style="background-color: #96ff96;">いも</span> …</span></td>
524</tr>
525<tr>
526<td width="109"><span style="color: #333333;"><strong>葉酸</strong></span></td>
527<td width="133"><span style="color: #333333;">レバー、<span style="background-color: #96ff96;">野菜</span>、<span style="background-color: #96ff96;">豆</span></span></td>
528<td width="133"><span style="color: #333333;">魚介、たまご</span></td>
529<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">ナッツ</span>、<span style="background-color: #96ff96;">きのこ</span> …</span></td>
530</tr>
531<tr>
532<td width="109"><span style="color: #333333;"><strong>カリウム</strong></span></td>
533<td width="133"><span style="background-color: #96ff96; color: #333333;">海藻</span></td>
534<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">豆</span>、<span style="background-color: #96ff96;">野菜</span>、魚介</span></td>
535<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">ナッツ</span>、<span style="background-color: #96ff96;">果物</span> …</span></td>
536</tr>
537<tr>
538<td width="109"><span style="color: #333333;"><strong>カルシウム</strong></span></td>
539<td width="133"><span style="color: #333333;">魚介(骨や殻つき)</span></td>
540<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">海藻</span>、乳製品</span></td>
541<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">野菜</span>、<span style="background-color: #96ff96;">大豆</span></span></td>
542</tr>
543<tr>
544<td width="109"><span style="color: #333333;"><strong>マグネシウム</strong></span></td>
545<td width="133"><span style="background-color: #96ff96; color: #333333;">海藻</span></td>
546<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">ナッツ</span>、<span style="background-color: #96ff96;">豆</span>、魚介</span></td>
547<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">全粒穀物</span>、<span style="background-color: #96ff96;">野菜</span></span></td>
548</tr>
549<tr>
550<td width="109"><span style="color: #333333;"><strong>鉄</strong></span></td>
551<td width="133"><span style="color: #333333;">魚介、<span style="background-color: #96ff96;">豆</span>、<span style="background-color: #96ff96;">海藻</span></span></td>
552<td width="133"><span style="color: #333333;">肉、<span style="background-color: #96ff96;">ナッツ</span>、たまご</span></td>
553<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">野菜</span>、<span style="background-color: #96ff96;">全粒穀物</span></span></td>
554</tr>
555<tr>
556<td width="109"><span style="color: #333333;"><strong>亜鉛</strong></span></td>
557<td width="133"><span style="color: #333333;">魚介、肉、<span style="background-color: #96ff96;">ナッツ</span></span></td>
558<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">豆</span>、チーズ、穀物</span></td>
559<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">海藻</span>、<span style="background-color: #96ff96;">野菜</span> …<br />
560</span></td>
561</tr>
562<tr>
563<td width="109"><span style="color: #333333;"><strong>セレン</strong></span></td>
564<td width="133"><span style="color: #333333;">魚、たまご、レバー</span></td>
565<td width="133"><span style="color: #333333;">肉、小麦、<span style="background-color: #96ff96;">豆</span></span></td>
566<td width="133"><span style="color: #333333;"><span style="background-color: #96ff96;">ナッツ</span>、<span style="background-color: #96ff96;">野菜</span></span></td>
567</tr>
568</tbody>
569</table>
570<p>&nbsp;</p>
571<p><span style="color: #333333;"><a style="color: #333333;" name="_Toc410665376"></a><strong>表 G メタアナリシスで調べている栄養素で、野菜類に<u>多く含まれていないもの</u></strong></span></p>
572<table width="507">
573<tbody>
574<tr>
575<td style="background-color: #c8e1ff; width: 109px; text-align: center;" rowspan="2" width="109"><span style="color: #333333;"><strong>栄養素</strong></span></td>
576<td style="background-color: #c8e1ff; width: 109px; text-align: center;" colspan="3" width="398"><span style="color: #333333;"><strong>多く含まれる食品(多い順)</strong></span></td>
577</tr>
578<tr>
579<td style="background-color: #c8e1ff; width: 109px; text-align: center;" width="133"><span style="color: #333333;"><strong>たっぷり含むもの</strong></span></td>
580<td style="background-color: #c8e1ff; width: 109px; text-align: center;" width="133"><span style="color: #333333;"><strong>多め</strong></span></td>
581<td style="background-color: #c8e1ff; width: 109px; text-align: center;" width="133"><span style="color: #333333;"><strong>ある程度含むもの</strong></span></td>
582</tr>
583<tr>
584<td width="109"><span style="color: #333333;"><strong>ビタミンA</strong></span></td>
585<td width="133"><span style="color: #333333;">レバー</span></td>
586<td width="133"><span style="color: #333333;">魚介</span></td>
587<td width="133"><span style="color: #333333;">たまご</span></td>
588</tr>
589<tr>
590<td width="109"><span style="color: #333333;"><strong>ビタミンB12</strong></span></td>
591<td width="133"><span style="color: #333333;">魚介</span></td>
592<td width="133"><span style="color: #333333;">のり、レバー</span></td>
593<td width="133"><span style="color: #333333;">肉、たまご、牛乳</span></td>
594</tr>
595<tr>
596<td width="109"><span style="color: #333333;"><strong>ビタミンD</strong></span></td>
597<td width="133"><span style="color: #333333;">魚</span></td>
598<td width="133"><span style="color: #333333;">(なし)</span></td>
599<td width="133"><span style="color: #333333;">たまご、<span style="background-color: #96ff96;">きのこ</span></span></td>
600</tr>
601</tbody>
602</table>
603<p>&nbsp;</p>
604<p><span style="color: #333333;">なお、表Gをみて、野菜類だけではビタミンが不足するのではないかと思うかもしれませんが、心配は無用です。</span></p>
605<p><span style="color: #333333;">βカロテンはビタミンAに変化する前段階のもの(前駆体といいます)であり、体の中ではビタミンAに変化します。したがって、野菜からはビタミンAがとれないのでは?と心配する必要はありません。</span></p>
606<p><span style="color: #333333;">ビタミンB12については、肉や魚、牛乳、たまごをまったく食べない人であればサプリをとる必要がありますが、そうでなければ心配はありません。</span></p>
607<p><span style="color: #333333;">また、ビタミンDについては、顔や手に日光を浴びることでも得られるため、よほど屋外に出ないか紫外線防止の化粧品を多用しない限りは欠乏することはないといわれています。</span></p>
608<p><span style="color: #333333;">参考までにいうと、「動物性食品を一切とらない人であっても必要な栄養素を十分にとることができる」と、世界最大の栄養士団体である米国栄養士会が公式見解を出しています(Q&amp;A「<a href="http://afie.or.jp/qanda/diet/#a-02">野菜ばかりでは栄養が偏るのでは?</a>」を参照)。</span></p>
609<p>&nbsp;</p>
610<p><a href="http://afie.or.jp/tiredness/"><img data-attachment-id="1018" data-permalink="https://afie.or.jp/answer/attachment/tiredness-bottom/" data-orig-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=744%2C234&amp;ssl=1" data-orig-size="744,234" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="tiredness-bottom" data-image-description data-medium-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=300%2C94&amp;ssl=1" data-large-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=640%2C201&amp;ssl=1" class="alignnone wp-image-1018 size-medium" src="https://afie.or.jp/wp/wp-content/plugins/jetpack/modules/lazy-images/images/1x1.trans.gif" alt="tiredness-bottom" width="300" height="94" data-recalc-dims="1" data-lazy-src="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom-300x94.jpg?resize=300%2C94" data-lazy-srcset="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?resize=300%2C94&amp;ssl=1 300w, https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?w=744&amp;
610ssl=1 744w" data-lazy-sizes="(max-width: 300px) 100vw, 300px"><noscript><img data-attachment-id="1018" data-permalink="https://afie.or.jp/answer/attachment/tiredness-bottom/" data-orig-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=744%2C234&amp;ssl=1" data-orig-size="744,234" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="tiredness-bottom" data-image-description="" data-medium-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=300%2C94&amp;ssl=1" data-large-file="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?fit=640%2C201&amp;ssl=1" class="alignnone wp-image-1018 size-medium" src="https://i0.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom-300x94.jpg?resize=300%2C94" alt="tiredness-bottom" width="300" height="94" srcset="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?resize=300%2C94&amp;ssl=1 300w, https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/tiredness-bottom.jpg?w=744&amp;ssl=1 744w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1" /></noscript></a><a href="http://afie.or.jp/correctness/"><img data-attachment-id="1019" data-permalink="https://afie.or.jp/tiredness/attachment/correctness-bottom/" data-orig-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?fit=744%2C234&amp;ssl=1" data-orig-size="744,234" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="correctness-bottom" data-image-description data-medium-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?fit=300%2C94&amp;ssl=1" data-large-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?fit=640%2C201&amp;ssl=1" class="alignnone wp-image-1019 size-medium" src="https://afie.or.jp/wp/wp-content/plugins/jetpack/modules/lazy-images/images/1x1.trans.gif" alt="correctness-bottom" width="300" height="94" data-recalc-dims="1" data-lazy-src="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom-300x94.jpg?resize=300%2C94" data-lazy-srcset="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?resize=300%2C94&amp;ssl=1 300w, https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?w=744&amp;ssl=1 744w" data-lazy-sizes="(max-width: 300px) 100vw, 300px"><noscript><img data-attachment-id="1019" data-permalink="https://afie.or.jp/tiredness/attachment/correctness-bottom/" data-orig-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?fit=744%2C234&amp;ssl=1" data-orig-size="744,234" data-comments-opened="1" data-image-meta="{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}" data-image-title="correctness-bottom" data-image-description="" data-medium-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?fit=300%2C94&amp;ssl=1" data-large-file="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?fit=640%2C201&amp;ssl=1" class="alignnone wp-image-1019 size-medium" src="https://i2.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom-300x94.jpg?resize=300%2C94" alt="correctness-bottom" width="300" height="94" srcset="https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?resize=300%2C94&amp;ssl=1 300w, https://i1.wp.com/afie.or.jp/wp/wp-content/uploads/2016/07/correctness-bottom.jpg?w=744&amp;
610ssl=1 744w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1" /></noscript></a></p>
611<p>このサイトの内容を含む総合版は、Amazonで販売中です。<br />
612<strong> 「本当に健康になる食」はこれだ! 2015</strong><strong>年版 </strong></p>
613<p>&nbsp;</p>
614<p>&nbsp;</p>
615<p><a href="#_ednref1" name="_edn1">[i]</a> <span style="color: #333333;">Whole Food Catalog(<a style="color: #333333;" href="http://wholefoodcatalog.com/">http://wholefoodcatalog.com/</a>)の、各食品群の可食部100gあたりの栄養素の量を参照。表Fおよび表Gは、それらの数値をもとに著者が分類したものです。</span></p>
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