{"id":77,"date":"2026-07-17T12:54:48","date_gmt":"2026-07-17T03:54:48","guid":{"rendered":"https:\/\/phc-ogikubo.com\/blog\/?p=77"},"modified":"2026-07-17T12:54:48","modified_gmt":"2026-07-17T03:54:48","slug":"post-77","status":"publish","type":"post","link":"https:\/\/phc-ogikubo.com\/blog\/post-77\/","title":{"rendered":"\u3044\u3064\u307e\u3067\u3082\u5143\u6c17\u306b\uff01\u9ad8\u9f62\u8005\u306e\u305f\u3081\u306e\u6804\u990a\u7ba1\u7406\u3068\u98df\u4e8b\u306e\u30b3\u30c4"},"content":{"rendered":"\n

\u3000\u9ad8\u9f62\u671f\u3092\u5065\u3084\u304b\u306b\u904e\u3054\u3059\u305f\u3081\u306b\u306f\u3001\u65e5\u3005\u306e\u300c\u6804\u990a\u7ba1\u7406\u300d\u3068\u300c\u8eab\u4f53\u6d3b\u52d5\uff08\u904b\u52d5\uff09\u300d\u304c\u6b20\u304b\u305b\u307e\u305b\u3093\u3002 \u98df\u6b32\u304c\u843d\u3061\u3066\u98df\u3079\u308b\u91cf\u304c\u6e1b\u308b\u3068\u3001\u7b4b\u8089\u91cf\u304c\u6e1b\u6e1b\u5c11\u3057\u3001\u3055\u3089\u306b\u6d3b\u52d5\u91cf\u304c\u843d\u3061\u308b\u3068\u3044\u3046\u300c\u4f4e\u6804\u990a\u306e\u8ca0\u306e\u5faa\u74b0\u300d\u306b\u9665\u308a\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002

\u3000\u4eca\u56de\u306f\u3001\u3053\u306e\u60aa\u5faa\u74b0\u3092\u65ad\u3061\u5207\u308a\u3001\u6bce\u65e5\u3092\u5143\u6c17\u306b\u904e\u3054\u3059\u305f\u3081\u306e\u5177\u4f53\u7684\u306a\u30dd\u30a4\u30f3\u30c8\u3092\u5206\u304b\u308a\u3084\u3059\u304f\u3054\u7d39\u4ecb\u3057\u307e\u3059\uff01

1. \u300c\u4f4e\u6804\u990a\u306e\u8ca0\u306e\u5faa\u74b0\u300d\u3092\u65ad\u3061\u5207\u308b\u306b\u306f\uff1f

\u3000\u98df\u6b32\u4f4e\u4e0b\u304b\u3089\u59cb\u307e\u308b\u4f4e\u6804\u990a\u306f\u3001\u57fa\u790e\u4ee3\u8b1d\u306e\u4f4e\u4e0b\u3084\u8eab\u4f53\u6a5f\u80fd\u306e\u8870\u3048\u3092\u62db\u304d\u3001\u3055\u3089\u306a\u308b\u98df\u6b32\u4e0d\u632f\u3092\u5f15\u304d\u8d77\u3053\u3057\u307e\u3059\u3002\u3053\u308c\u3092\u9632\u3050\u30ab\u30ae\u306f\u3001\u300c\u307e\u3081\u306b\u98df\u3079\u3066\u3001\u307e\u3081\u306b\u52d5\u304f\u300d\u3053\u3068\u3067\u3059\u3002
\u3000\u307e\u305a\u306f\u3001\u5065\u5eb7\u3092\u7dad\u6301\u3059\u308b\u305f\u3081\u306e\u300c\u76ee\u5b89\u300d\u3092\u77e5\u308b\u3053\u3068\u304b\u3089\u59cb\u3081\u307e\u3057\u3087\u3046\u3002

\u3000\u2022\u76ee\u6a19\u3068\u3059\u308bBMI 65\u6b73\u4ee5\u4e0a\u306e\u65b9\u306e\u76ee\u6a19BMI\u306e\u7bc4\u56f2\u306f 21.5\u301c24.9 \u3068\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u592a\u308a\u3059\u304e\u3060\u3051\u3067\u306a\u304f\u3001\u75e9\u305b\u3059\u304e\u306b\u3082\u6ce8\u610f\u304c\u5fc5\u8981\u3067\u3059\u3002
\u3000\u2022\u7406\u60f3\u7684\u306a\u6b69\u884c\u7fd2\u6163 \u9031\u306b1\u301c2\u65e5\u3067\u3082\u300c1\u65e58,000\u6b69\u4ee5\u4e0a\u300d\u6b69\u304f\u7fd2\u6163\u304c\u3042\u308b\u4eba\u306f\u3001\u5168\u304f\u6b69\u304b\u306a\u3044\u4eba\u306b\u6bd4\u3079\u3066\u5168\u6b7b\u4ea1\u30ea\u30b9\u30af\u304c\u4f4e\u3044\u3068\u3044\u3046\u30c7\u30fc\u30bf\u3082\u3042\u308a\u307e\u3059\u3002

\u25c7\u5916\u51fa\u3084\u6b69\u884c\u304c\u96e3\u3057\u3044\u65b9\u306f\u2026 \u300c\u6b69\u3051\u306a\u3044\u304b\u3089\u300d\u3068\u8ae6\u3081\u308b\u5fc5\u8981\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u5bb6\u306e\u4e2d\u3067\u7279\u5b9a\u306e\u7b4b\u8089\u3092\u610f\u8b58\u3057\u3066\u52d5\u304b\u3059\u3060\u3051\u3067\u3082\u3001\u5341\u5206\u306b\u8ca0\u306e\u5faa\u74b0\u3092\u65ad\u3061\u5207\u308a\u3001\u4ee3\u8b1d\u3092\u7dad\u6301\u3059\u308b\u3053\u3068\u304c\u53ef\u80fd\u3067\u3059\u3002

2. \u5bb6\u306e\u4e2d\u3067\u3067\u304d\u308b\uff01\u72d9\u3046\u3079\u304d\u300c\u30ea\u30cf\u30d3\u30ea\u904b\u52d5\u300d

\u3000\u9ad8\u9f62\u306b\u306a\u308b\u3068\u3001\u7279\u306b\u7b4b\u529b\u304c\u4f4e\u4e0b\u3057\u3084\u3059\u3044\u7b4b\u8089\uff08\u76f8\u52d5\u7b4b\uff09\u304c\u3042\u308a\u307e\u3059\u3002\u5bb6\u306e\u4e2d\u3067\u5ea7\u3063\u305f\u307e\u307e\u3001\u3042\u308b\u3044\u306f\u624b\u3059\u308a\u3092\u6301\u3063\u3066\u3001\u4ee5\u4e0b\u306e\u7b4b\u8089\u3092\u610f\u8b58\u7684\u306b\u52d5\u304b\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002

\u2022\u8db3\u306e\u7b4b\u8089\uff08\u8ee2\u5012\u9632\u6b62\u30fb\u6b69\u884c\u306e\u7dad\u6301\u306b\uff09
\u3000o\u3059\u306d\uff08\u524d\u811b\u9aa8\u7b4b\uff09: \u5ea7\u3063\u305f\u307e\u307e\u8db3\u9996\u3092\u624b\u524d\u306b\u66f2\u3052\u308b\uff08\u3064\u307e\u5148\u3092\u4e0a\u3052\u308b\uff09\u904b\u52d5\u3002
\u3000o\u592a\u3082\u3082\uff08\u5185\u5074\u30fb\u5916\u5074\u5e83\u7b4b\uff09: \u6905\u5b50\u306b\u5ea7\u3063\u305f\u72b6\u614b\u3067\u3001\u819d\u3092\u3086\u3063\u304f\u308a\u3068\u771f\u3063\u76f4\u3050\u4f38\u3070\u3059\u904b\u52d5\u3002
\u3000o\u304a\u5c3b\uff08\u5927\u6bbf\u7b4b\u306a\u3069\uff09: \u5ea7\u3063\u305f\u307e\u307e\u304a\u5c3b\u306b\u529b\u3092\u5165\u308c\u308b\u3001\u307e\u305f\u306f\u624b\u3059\u308a\u3092\u6301\u3063\u3066\u7acb\u3061\u5ea7\u308a\u3092\u7e70\u308a\u8fd4\u3059\u904b\u52d5\u3002

\u2022\u4f53\u5e79\u306e\u7b4b\u8089\uff08\u59ff\u52e2\u306e\u7dad\u6301\u306b\uff09
\u3000o\u304a\u8179\u5468\u308a\uff08\u8179\u6a2a\u7b4b\u30fb\u8179\u76f4\u7b4b\u306a\u3069\uff09: \u80cc\u7b4b\u3092\u4f38\u3070\u3057\u3066\u5ea7\u3063\u305f\u59ff\u52e2\u3092\u4fdd\u3064\u3001\u307e\u305f\u306f\u6df1\u547c\u5438\u3092\u3057\u3063\u304b\u308a\u884c\u3046\u3060\u3051\u3067\u3082\u523a\u6fc0\u306b\u306a\u308a\u307e\u3059\u3002

\u2022\u4e0a\u534a\u8eab\u306e\u7b4b\u8089
o\u8155\u3092\u4f38\u3070\u3059\u7b4b\u8089\uff08\u4e0a\u80a2\u4f38\u7b4b\u7fa4\uff09: \u7269\u3092\u652f\u3048\u305f\u308a\u3001\u7acb\u3061\u4e0a\u304c\u3063\u305f\u308a\u3059\u308b\u3068\u304d\u306b\u5927\u5207\u3067\u3059\u3002

3. \u610f\u8b58\u3057\u3066\u6442\u308a\u305f\u3044\uff013\u3064\u306e\u91cd\u8981\u6804\u990a\u7d20

\u3000\u305b\u3063\u304b\u304f\u4f53\u3092\u52d5\u304b\u3057\u3066\u3082\u3001\u6804\u990a\u304c\u8db3\u308a\u306a\u3051\u308c\u3070\u9006\u52b9\u679c\u306b\u306a\u3063\u3066\u3057\u307e\u3046\u3053\u3068\u3082\u3002\u7279\u306b\u9ad8\u9f62\u671f\u306b\u4e0d\u8db3\u3057\u304c\u3061\u306a\u6804\u990a\u7d20\u3092\u610f\u8b58\u3057\u3066\u6442\u308a\u307e\u3057\u3087\u3046\u3002

\u2460 \u305f\u3093\u3071\u304f\u8cea\uff08\u7b4b\u8089\u306e\u7dad\u6301\u3084\u514d\u75ab\u306b\uff09
\u3000\u7b4b\u8089\u91cf\u3092\u7dad\u6301\u3059\u308b\u305f\u3081\u306b\u30011\u65e5\u3042\u305f\u308a\u306e\u76ee\u5b89\u91cf\u3092\u610f\u8b58\u3057\u307e\u3057\u3087\u3046\u3002
\u3000\u2022\u76ee\u5b89\u91cf: \u7537\u6027\u306f1\u65e5 60g\u3001\u5973\u6027\u306f1\u65e5 50g
\u3000\u2022\u304a\u3059\u3059\u3081\u98df\u6750: \u9d8f\u3080\u306d\u8089\u3001\u9b5a\uff08\u9bad\u306a\u3069\uff09\u3001\u5375\u3001\u5927\u8c46\u88fd\u54c1\uff08\u7d0d\u8c46\u3084\u8c46\u8150\uff09\u3092\u4e0a\u624b\u306b\u7d44\u307f\u5408\u308f\u305b\u307e\u3057\u3087\u3046\u3002

\u2461 \u4e9c\u925b\uff08\u5473\u899a\u306e\u7dad\u6301\u306b\uff09
\u3000\u4e0d\u8db3\u3059\u308b\u3068\u300c\u5473\u304c\u5206\u304b\u308a\u306b\u304f\u3044\u300d\u3068\u3044\u3063\u305f\u5473\u899a\u969c\u5bb3\u306e\u539f\u56e0\u306b\u306a\u308a\u307e\u3059\u3002
\u3000\u2022\u304a\u3059\u3059\u3081\u98df\u6750: \u7261\u8823\u3001\u30ec\u30d0\u30fc\u3001\u8d64\u8eab\u306e\u8089\u306a\u3069\u3002
\u3000\u2022\u5de5\u592b\u306e\u30b3\u30c4: \u30af\u30a8\u30f3\u9178\u3084\u30d3\u30bf\u30df\u30f3C\uff08\u30ec\u30e2\u30f3\u306a\u3069\uff09\u3068\u4e00\u7dd2\u306b\u6442\u308b\u3068\u3001\u4f53\u3078\u306e\u5438\u53ce\u7387\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002

\u2462 \u98df\u7269\u7e4a\u7dad\uff08\u4fbf\u79d8\u306e\u4e88\u9632\u306b\uff09
\u3000\u3059\u3063\u304d\u308a\u3068\u3057\u305f\u304a\u901a\u3058\u3092\u4fdd\u3064\u305f\u3081\u306e\u76ee\u6a19\u91cf\u3067\u3059\u3002
\u3000\u2022\u76ee\u6a19\u91cf: \u7537\u6027\u306f1\u65e5 20g\u4ee5\u4e0a\u3001\u5973\u6027\u306f1\u65e5 17g\u4ee5\u4e0a

\u25c7\u5916\u51fa\u304c\u5c11\u306a\u3044\u65e5\u306e\u5fc5\u8981\u30a8\u30cd\u30eb\u30ae\u30fc\uff08\u30ab\u30ed\u30ea\u30fc\uff09\u306e\u76ee\u5b89 \u307b\u3068\u3093\u3069\u5916\u51fa\u3057\u306a\u3044\u65e5\u3067\u3042\u3063\u3066\u3082\u3001\u751f\u547d\u3092\u7dad\u6301\u3059\u308b\u305f\u3081\u306b\u4ee5\u4e0b\u306e\u30a8\u30cd\u30eb\u30ae\u30fc\u304c\u5fc5\u8981\u3067\u3059\uff08\u8eab\u4f53\u6d3b\u52d5\u30ec\u30d9\u30ebI\u306e\u5834\u5408\uff09\u3002

\u3000\u202275\u6b73\u4ee5\u4e0a\u30fb\u7537\u6027: \u7d04 1,800kcal\uff08\u203b\u6d3b\u52d5\u91cf\u304c\u666e\u901a\u306e\u4eba\u306f2,100kcal\uff09
\u3000\u202275\u6b73\u4ee5\u4e0a\u30fb\u5973\u6027: \u7d04 1,400kcal

4. \u304a\u8179\u306e\u8abf\u5b50\u3092\u6574\u3048\u308b\u300c\u4f4eFODMAP\u98df\u300d\u3068\u3044\u3046\u9078\u629e\u80a2

\u3000\u300c\u304a\u8179\u304c\u30b4\u30ed\u30b4\u30ed\u9cf4\u308b\u300d\u300c\u8179\u75db\u3084\u4e0b\u75e2\u304c\u7d9a\u304f\u300d\u306a\u3069\u3001\u8178\u304c\u904e\u654f\u306a\u65b9\u306b\u306f\u300c\u4f4eFODMAP\uff08\u30d5\u30a9\u30c9\u30de\u30c3\u30d7\uff09\u98df\u300d\u3068\u3044\u3046\u9078\u629e\u80a2\u304c\u3042\u308a\u307e\u3059\u3002\u3053\u308c\u306f\u3001\u5c0f\u8178\u3067\u5438\u53ce\u3055\u308c\u306b\u304f\u3044\u7279\u5b9a\u306e\u7cd6\u8cea\uff08FODMAP\uff09\u3092\u63a7\u3048\u308b\u98df\u4e8b\u6cd5\u3067\u3059\u3002

\u3000\u2022\u907f\u3051\u305f\u307b\u3046\u304c\u3088\u3044\u3082\u306e\uff08\u9ad8FODMAP\uff09 \u5c0f\u9ea6\u3001\u3046\u3069\u3093\u3001\u305f\u307e\u306d\u304e\u3001\u725b\u4e73\u3001\u30ea\u30f3\u30b4 \u306a\u3069
\u3000\u2022\u304a\u3059\u3059\u3081\u306e\u3082\u306e\uff08\u4f4eFODMAP\uff09 \u767d\u7c73\u3001\u7384\u7c73\u3001\u7c73\u7c89\u3001\u30d0\u30ca\u30ca\u3001\u3058\u3083\u304c\u3044\u3082\u3001\u4eba\u53c2 \u306a\u3069

5. \u98df\u4e8b\u3092\u697d\u3057\u3080\u30fb\u5b89\u5168\u306b\u98df\u3079\u308b\u305f\u3081\u306e\u5de5\u592b

\u3000\u300c\u4f55\u3092\u98df\u3079\u308b\u304b\u300d\u3068\u540c\u3058\u304f\u3089\u3044\u300c\u3069\u3046\u98df\u3079\u308b\u304b\u300d\u3082\u3001\u98df\u6b32\u3084\u5065\u5eb7\u3092\u7dad\u6301\u3059\u308b\u305f\u3081\u306b\u5927\u5207\u3067\u3059\u3002

\u25c7\u4e94\u611f\u3092\u30d5\u30eb\u306b\u6d3b\u7528\u3059\u308b

\u3000\u5e74\u9f62\u3068\u3068\u3082\u306b\u5473\u899a\u304c\u4f4e\u4e0b\u3057\u3066\u3044\u308b\u3068\u611f\u3058\u308b\u6642\u306f\u3001\u5de5\u592b\u3067\u88dc\u3044\u307e\u3057\u3087\u3046\u3002

\u3000\u2022\u8996\u899a\u30fb\u55c5\u899a: \u660e\u308b\u3044\u90e8\u5c4b\u3067\u98df\u4e8b\u3092\u3059\u308b\uff08\u8996\u899a\uff09\u3001\u304a\u51fa\u6c41\u3084\u30b9\u30d1\u30a4\u30b9\u3001\u713c\u304d\u305f\u3066\u306e\u30d1\u30f3\u306e\u9999\u308a\u3092\u5f15\u304d\u7acb\u3066\u308b\uff08\u55c5\u899a\uff09\u3002
\u3000\u2022\u6e29\u5ea6: \u5473\u304c\u611f\u3058\u306b\u304f\u3044\u6642\u306f\u3001\u4eba\u808c\u304f\u3089\u3044\u306e\u6e29\u5ea6\u306b\u3059\u308b\u3068\u98df\u3079\u3084\u3059\u3044\u3068\u611f\u3058\u308b\u65b9\u304c\u591a\u3044\u3088\u3046\u3067\u3059\u3002

\u25c7 \u8aa4\u56a5\uff08\u3054\u3048\u3093\uff09\u3092\u9632\u3050\uff01\u98df\u4e8b\u4ecb\u52a9\u306e\u57fa\u672c\u300cFASS\u300d10\u9805\u76ee

\u3000\u98df\u4e8b\u4ecb\u52a9\u304c\u5fc5\u8981\u306a\u5834\u5408\u306f\u3001\u5b89\u5168\u30fb\u30b9\u30e0\u30fc\u30ba\u306b\u98df\u3079\u308b\u305f\u3081\u306e\u6280\u8853\u6307\u6a19\u3067\u3042\u308b\u300cFASS\uff08\u30d5\u30a1\u30b9\uff09\u300d\u306e10\u306e\u57fa\u672c\u9805\u76ee\u3092\u610f\u8b58\u3057\u307e\u3057\u3087\u3046\u3002

\u30101\u301c3\uff1a\u59ff\u52e2\u3092\u6574\u3048\u308b\u3011
1.\u8eab\u4f53\u304c\u5de6\u53f3\u306b\u50be\u304b\u306a\u3044\u3088\u3046\u306b\u3059\u308b: \u4f53\u304c\u50be\u3044\u3066\u3044\u308b\u3068\u3001\u98df\u3079\u7269\u3092\u5589\u3078\u307e\u3063\u3059\u3050\u9001\u308a\u8fbc\u3081\u305a\u8aa4\u56a5\u306e\u30ea\u30b9\u30af\u304c\u4e0a\u304c\u308a\u307e\u3059\u3002
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