Kyoko Egawa(Kyoko Egawa)Mr
Registered dietitian, Nishitokyo diabetes educator, cook
After graduating from university, after working on health food product development at a food company, he has been engaged in cooking research and recipe development for many years.She has been involved in specific health guidance promoted by the Ministry of Health, Labor and Welfare from the beginning, and provides counseling (metabolic syndrome guidance) for improving lifestyle-related diseases for more than 400 people annually.
Currently, he is providing nutritional guidance mainly to outpatients with diabetes at Tamura Clinic, and his belief is to "provide feasible advice that suits the individual lifestyle," not to mention calories and nutritional balance.
In addition, he is active in various fields as a lecturer in cooking classes, food education activities from 0-year-olds to school age, and health seminars.
Kyoko Egawa(Kyoko Egawa)Mr
Registered dietitian, Nishitokyo diabetes educator, cook
After graduating from university, after working on health food product development at a food company, he has been engaged in cooking research and recipe development for many years.She has been involved in specific health guidance promoted by the Ministry of Health, Labor and Welfare from the beginning, and provides counseling (metabolic syndrome guidance) for improving lifestyle-related diseases for more than 400 people annually.
Currently, he is providing nutritional guidance mainly to outpatients with diabetes at Tamura Clinic, and his belief is to "provide feasible advice that suits the individual lifestyle," not to mention calories and nutritional balance.
In addition, he is active in various fields as a lecturer in cooking classes, food education activities from 0-year-olds to school age, and health seminars.
Every day you feel bouncy and firm.Contains the attention-grabbing beauty ingredient "proteoglycan"!
Not just collagen and hyaluronic acid!A luxurious cosmetological powder containing the skin extract of the remarkable beauty ingredient "proteoglycan" from salmon and the fruit queen "mangosteen".It is a granule type that can be melted in either hot or iced drinks, so you can take it in a style that suits you.
What is proteoglycan?
It is the main component of animal cartilage along with collagen, and is a complex of sugar and protein that has excellent water retention and is edible. It is a remarkable beauty ingredient that supports "women's worries that cannot be avoided as they get older"!
| Nutritional value (for 1 person) | |
|---|---|
| Energy | 191kcal |
| protein | 13.3g |
| Lipid | 4.4g |
| carbohydrate | 26.5g |
| calcium | 164.0mg |
| 鉄 | 0.9mg |
| Vitamin C | 62.6mg |
| Folic acid | 146.2μg |
| Dietary fiber | 5.6g |
| Salt equivalent | 2.2g |
* 1: Age-appropriate care (care)
Ingredients (for 2 people)
| broccoli | 1/2 bundle (about 150g) |
|---|---|
| onion | 1 piece (about 150g) |
| potatoes | 1 piece (about 120g) |
| Wed | 250 ml |
| milk | 200 ml |
| Consommé | A little less than 1 tbsp |
| Salt and black pepper | a little |
| Proteoglycan collagen | 2 tablespoons (10.4g) * For 2 spoons attached |
| Broccoli sprout | 50g |
procedure
- 1. Cut onions and potatoes into appropriate size, add 250 ml of water and simmer in a pan until soft.
- 2. Cut the broccoli into ovaries and heat in the microwave.
- 3. Add 1 and 2, proteoglycan collagen and mix.
- 4. Put 3 back in the pan and add milk little by little to warm it up.
- 5. Adjust the taste with consomme, salt and pepper
- 6. Decorate the broccoli sprout
| Nutritional value (for 1 person) | |
|---|---|
| Energy | 158kcal |
| protein | 7.7g |
| Lipid | 6.7g |
| carbohydrate | 16.7g |
| magnesium | 32.4mg |
| 鉄 | 0.7mg |
| Folic acid | 47.0μg |
| Dietary fiber | 2.0g |
| Salt equivalent | 1.7g |
Quinoa contains essential amino acids that cannot be made by the body in a well-balanced manner, and is rich in dietary fiber, minerals (magnesium, iron), and enzymes.The water in the cooking process dissolves "proteoglycan collagen".The point is to mix well.
(* Couscous and quinoa can be purchased at imported general stores and online shopping.)
* 1: Age-appropriate care (care)
Ingredients (for 2 people)
| Couscous | 1/4 cup (40g) |
|---|---|
| Quinoa | 1/8 cup (20g) |
| Cucumber | 1/2 |
| Petit tomatoes | 4 individual |
| onion | 30g |
| Yellow peppers | 30g |
| Proteoglycan collagen | 2 tablespoons (10.4g) * For 2 spoons attached |
| Siblet | (Dry one is fine) |
| basil | (Raw or dry) |
| ※dressing | |
| olive oil | 1 tablespoons |
| Wine vinegar | 1.5 tablespoons |
| Salt and pepper | A little to your liking |
| Cumin powder | a little |
procedure
- 1. Add twice as much water to quinoa and cook.Start with high heat, then reduce to low heat as soon as it boils and cook for about 2 minutes.Then steam for 10 minutes
- 2. Put couscous in a bowl, pour the same amount of hot water, cover it, leave it for about 10 minutes, and let it steam.
- 3. In the meantime, chop the vegetables into coarse pieces
- 4. Onions are delicious when exposed to water to remove the bitterness
- 5. Combine the dressing ingredients and sprinkle an appropriate amount of cumin powder.
- 6. Mix ingredients 1 to 4 with proteoglycan collagen and dress them together.
- 7. Decorate with herbs such as raw basil and let it cool a little.
| Nutritional value (for 1 person) | |
|---|---|
| Energy | 240kcal |
| protein | 9.0g |
| Lipid | 15.6g |
| carbohydrate | 18.0g |
| 鉄 | 1.1mg |
| Vitamin A | 352.7mg |
| Vitamin E | 6.6mg |
| Vitamin C | 74.3mg |
| Folic acid | 92.6μg |
| Dietary fiber | 5.4g |
| Salt equivalent | 0.4g |
Dark-colored vegetables (green and yellow vegetables) are rich in vitamins E and C and are the foods you want to eat every day.Hot vegetables are recommended so as not to cool your body.Also, taking almonds, which contain a lot of vitamin E and have a high antioxidant effect, seems to be more useful for aging care * 1."Proteoglycan collagen" dissolves in cold dressings, so if you mix it well, beauty dressing will be completed!
* 1: Age-appropriate care (care)
Ingredients (for 2 people)
| Ginseng | 50g |
|---|---|
| broccoli | 50g |
| pumpkin | 80g |
| Red bell pepper | 50g |
| Avocado | 50g |
| Almond | 10g |
| A | |
| Coarse mustard | 2 tablespoons |
| olive oil | 1 tablespoons |
| Lemon juice | 1 tsp |
| Salt and pepper | a little |
| Proteoglycan collagen | 2 tablespoons (10.4g) * For 2 spoons attached |
procedure
- 1. Cut carrots, broccoli and pumpkin into bite-sized pieces, and cut red peppers into vertical pieces.
- 2. Microwave 1 with a silicone steamer to soften it.
- 3. Cut the avocado into bite-sized pieces
- 4. Combine material A and mix well
- 5. Combine the vegetables and sprinkle the crushed almonds on top of the vegetables
- 6. Sprinkle with mustard sauce and it's done
| Nutritional value (for 1 person) | |
|---|---|
| Energy | 265kcal |
| protein | 28.5g |
| Lipid | 10.7g |
| carbohydrate | 12.2g |
| 鉄 | 0.9mg |
| Dietary fiber | 0.7g |
| Salt equivalent | 1.7g |
Chicken breast meat is a representative of low-calorie and high-protein.Support aging care * 1 by adding black sesame, which is rich in iron and calcium, and baking it with the popular coconut oil! "Proteoglycan collagen" can be heated, so you can cook with confidence ♪
(* If you are not good at coconut oil, you can use olive oil instead.)
* 1: Age-appropriate care (care)
Ingredients (for 2 people)
| Chicken breast | 200g |
|---|---|
| soy sauce | 1.5 tsp |
| sweet sake | 1.5 tsp |
| salt | 2g |
| Pepper | a little |
| potato starch | 2 tablespoons |
| Proteoglycan collagen | 2 tablespoons (10.4g) * For 2 spoons attached |
| Roasted black sesame | 2 tablespoons |
| Coconut oil | 1 tablespoons |
procedure
- 1. Cut chicken breast into thin slices
- 2. Season with soy sauce, mirin, salt and pepper and leave for about 15 minutes.
- 3. Mix potato starch, proteoglycan collagen, and black sesame seeds well and apply to both sides of the chicken breast.
- 4. Bake the front and back in a frying pan with coconut oil.
| Nutritional value (for 1 person) | |
|---|---|
| Energy | 258kcal |
| protein | 10.9g |
| Lipid | 6.3g |
| carbohydrate | 41.9g |
| 鉄 | 2.4mg |
| calcium | 64.1mg |
| Vitamin C | 39.2mg |
| Folic acid | 75.5μg |
| Dietary fiber | 2.0g |
| Salt equivalent | 0.9g |
Kiwi, which contains a lot of vitamin C, goes well with "Proteoglycan collagen" ♪ It is a smoothie made with soy milk, which contains a lot of omega 3 fatty acids, iron, calcium, dietary fiber, etc. Easy aging care * 1.
(* Chia seeds can be purchased at imported general stores and online shopping.)
* 1: Age-appropriate care (care)
Ingredients (for 1 people)
| Kiwi | 1/2 (50g) |
|---|---|
| banana | Small 1/2 (50g) |
| honey | 1 tablespoons |
| Soymilk | 150 ml |
| Lemon juice | 1 tsp |
| Chia seed | 1 tsp |
| Wed | 50 ml |
| Proteoglycan collagen | 1 tablespoons (5.2g) * For 1 spoons attached |
procedure
- 1. Soak 1 teaspoon of chia seeds in 50 ml of water and let it soak for about 10 minutes.
- 2. Peel the kiwi banana and cut it to a suitable size.
- 3. Mix 2 fruits, honey, lemon juice, proteoglycan collagen, and soy milk in a blender.
- 4. Add the thickened chia seeds that contain water and lightly mix again to finish.
| Nutritional value (for 1 person) | |
|---|---|
| Energy | 362kcal |
| protein | 13.6g |
| Lipid | 2.9g |
| 鉄 | 1.7mg |
| Vitamin E | 0.3mg |
| Vitamin C | 0.4mg |
| Dietary fiber | 3.6g |
| Salt equivalent | 0.9g |
Soybeans, which are high in protein, low in calories, and contain soy isoflavones, are on the side of women.
A powerful backup for aging care * 1 in combination with hijiki seaweed, which is rich in dietary fiber and calcium! If you mix "Proteoglycan Collagen" when cooking rice, you will have beauty rice ♪
* 1: Age-appropriate care (care)
Ingredients (for 4 people)
| Rice | 2 go |
|---|---|
| Roasted soybeans | 1/2 cup (50g) |
| Hijiki (dried) | 2g |
| salt | 1/2 teaspoon |
| liqueur | 2 tablespoons |
| soy sauce | 1 tsp |
| Dashi kelp | 10 piece of 1 cm square |
| Wed | 2.5 cups |
| Proteoglycan collagen | 4 tablespoons (20.8g) * For 4 spoons attached |
procedure
- 1. Cut the rice and put it in a colander to drain the water.
- 2. Rehydrate the dried hijiki seaweed with water.
- 3. Put rice, rehydrated hijiki seaweed, seasoning, kelp, 2.5 cups of water, and proteoglycan collagen in a rice cooker.
- 4. Add roasted soybeans, mix gently and cook normally.
| Nutritional value (for 1 person) | |
|---|---|
| Energy | 225kcal |
| protein | 2.2g |
| Lipid | 6.4g |
| 鉄 | 1.5g |
| Vitamin E | 0.1mg |
| Vitamin C | 0.1mg |
| Dietary fiber | 1.5g |
| Salt equivalent | 0.04g |
Black sesame, which contains a lot of iron and calcium, has a lot of polyphenols and has an antioxidant effect, so it is recommended for aging care * 1.
Use tofu to reduce calories, and mix "proteoglycan collagen" together for a low-calorie beauty dessert ♪
* 1: Age-appropriate care (care)
Ingredients (for 4 people)
| Shiratama powder | 100g |
|---|---|
| Silky tofu | 100g |
| Proteoglycan collagen | 4 tablespoons (20.8g) * For 4 spoons attached |
| Black sesame seeds | 40g |
| sugar | 20g |
| sweet sake | 1 tablespoons |
| honey | 1 tsp |
procedure
- 1. Mix Shiratamako and silken tofu in a bowl and knead well.
- 2. Add proteoglycan collagen and knead until the earlobe is soft.
- 3. Drop 2 rolled into dumplings in boiling water, and after 1 to 2 minutes after floating, put in ice water to cool.
- 4. Mix the ingredients of sesame seeds (black ground sesame, sugar, mirin, honey) in a heat-resistant container and heat in a microwave for about 90 seconds (while watching the situation) without wrapping.
- 5. Sprinkle sesame seeds on the dumplings and it's done.
-
Broccoli potage
-
Nutritional value (for 1 person) Energy 191kcal protein 13.3g Lipid 4.4g carbohydrate 26.5g calcium 164.0mg 鉄 0.9mg Vitamin C 62.6mg Folic acid 146.2μg Dietary fiber 5.6g Salt equivalent 2.2g Broccoli & broccoli sprout is one of the vegetables with strong antioxidant effect, and it has a high content of vitamin C, and it goes well with "proteoglycan collagen". Is also good.
Broccoli contains a lot of VC (anti-stress vitamin) among vegetables, so it is ideal for aging care (* 1) ♪* 1: Age-appropriate care (care)
Ingredients (for 2 people)
broccoli 1/2 bundle (about 150g) onion 1 piece (about 150g) potatoes 1 piece (about 120g) Wed 250 ml milk 200 ml Consommé A little less than 1 tbsp Salt and black pepper a little Proteoglycan collagen 2 tablespoons (10.4g)
* For 2 spoons attachedBroccoli sprout 50g procedure
- 1. Cut onions and potatoes into appropriate size, add 250 ml of water and simmer in a pan until soft.
- 2. Cut the broccoli into ovaries and heat in the microwave.
- 3. Add 1 and 2, proteoglycan collagen and mix.
- 4. Put 3 back in the pan and add milk little by little to warm it up.
- 5. Adjust the taste with consomme, salt and pepper
- 6. Decorate the broccoli sprout
-
Mediterranean taboret with quinoa
-
Nutritional value (for 1 person) Energy 158kcal protein 7.7g Lipid 6.7g carbohydrate 16.7g magnesium 32.4mg 鉄 0.7mg Folic acid 47.0μg Dietary fiber 2.0g Salt equivalent 1.7g Quinoa contains essential amino acids that cannot be made by the body in a well-balanced manner, and is rich in dietary fiber and minerals (magnesium, enzymes, iron).The water in the cooking process dissolves "proteoglycan collagen".
The point is to mix well. (* Couscous and quinoa can be purchased at imported general stores and online shopping.)* 1: Age-appropriate care (care)
Ingredients (for 2 people)
Couscous 1/4 cup (40g) Quinoa 1/8 cup (20g) Cucumber 1/2 Petit tomatoes 4 individual onion 30g Yellow peppers 30g Proteoglycan collagen 2 tablespoons (10.4g)
* For 2 spoons attachedSiblet (Dry one is fine) basil (Raw or dry) ※dressing olive oil 1 tablespoons Wine vinegar 1.5 tablespoons Salt and pepper A little to your liking Cumin powder a little procedure
- 1. Add twice as much water to quinoa and cook.Start with high heat, then reduce to low heat as soon as it boils and cook for about 2 minutes.Then steam for 10 minutes
- 2. Put couscous in a bowl, pour the same amount of hot water, cover it, leave it for about 10 minutes, and let it steam.
- 3. In the meantime, chop the vegetables into coarse pieces
- 4. Onions are delicious when exposed to water to remove the bitterness
- 5. Combine the dressing ingredients and sprinkle an appropriate amount of cumin powder.
- 6. Mix ingredients 1 to 4 with proteoglycan collagen and dress them together.
- 7. Decorate with herbs such as raw basil and let it cool a little.
-
On-yasai mustard sauce
-
Nutritional value (for 1 person) Energy 240kcal protein 9.0g Lipid 15.6g carbohydrate 18.0g 鉄 1.1mg Vitamin A 352.7mg Vitamin E 6.6mg Vitamin C 74.3mg Folic acid 92.6μg Dietary fiber 5.4g Salt equivalent 0.4g Dark-colored vegetables (green and yellow vegetables) are rich in vitamins E and C and are the foods you want to eat every day.Hot vegetables are recommended so as not to cool your body.Also, taking almonds, which contain a lot of vitamin E and have a high antioxidant effect, seems to be more useful for aging care * 1.
"Proteoglycan collagen" dissolves in cold dressings, so if you mix it well, beauty dressing will be completed!* 1: Age-appropriate care (care)
Ingredients (for 2 people)
Ginseng 50g broccoli 50g pumpkin 80g Red bell pepper 50g Avocado 50g Almond 10g A Coarse mustard 2 tablespoons olive oil 1 tablespoons Lemon juice 1 tsp Salt and pepper a little Proteoglycan collagen 2 tablespoons (10.4g)
* For 2 spoons attachedprocedure
- 1. Cut carrots, broccoli and pumpkin into bite-sized pieces, and cut red peppers into vertical pieces.
- 2. Microwave 1 with a silicone steamer to soften it.
- 3. Cut the avocado into bite-sized pieces
- 4. Combine material A and mix well
- 5. Combine the vegetables and sprinkle the crushed almonds on top of the vegetables
- 6. Sprinkle with mustard sauce and it's done
-
Grilled chicken fillet with collagen
-
Nutritional value (for 1 person) Energy 265kcal protein 28.5g Lipid 10.7g carbohydrate 12.2g 鉄 0.9mg Dietary fiber 0.7g Salt equivalent 1.7g Chicken breast meat is a representative of low-calorie and high-protein.Support aging care * 1 by adding black sesame, which is rich in iron and calcium, and baking it with the popular coconut oil! "Proteoglycan collagen" can be heated, so you can cook with confidence ♪
(* If you are not good at coconut oil, you can use olive oil instead.)* 1: Age-appropriate care (care)
Ingredients (for 2 people)
Chicken breast 200g soy sauce 1.5 tsp sweet sake 1.5 tsp salt 2g Pepper a little potato starch 2 tablespoons Proteoglycan collagen 2 tablespoons (10.4g)
* For 2 spoons attachedRoasted black sesame 2 tablespoons Coconut oil 1 tablespoons procedure
- 1. Cut chicken breast into thin slices
- 2. Season with soy sauce, mirin, salt and pepper and leave for about 15 minutes.
- 3. Mix potato starch, proteoglycan collagen, and black sesame seeds well and apply to both sides of the chicken breast.
- 4. Bake the front and back in a frying pan with coconut oil.
-
Kiwi and chia seed smoothies
-
Nutritional value (for 1 person) Energy 258kcal protein 10.9g Lipid 63g carbohydrate 41.9g 鉄 2.4mg calcium 64.1mg Vitamin C 39.2mg Folic acid 75.5μg Dietary fiber 2.0g Salt equivalent 0.9g Kiwi, which contains a lot of vitamin C, goes well with "Proteoglycan collagen" ♪ It is a smoothie made with soy milk, which contains a lot of omega 3 fatty acids, iron, calcium, dietary fiber, etc. Easy aging care * 1.
(* Chia seeds can be purchased at imported general stores and online shopping.)* 1: Age-appropriate care (care)
Ingredients (for 2 people)
Kiwi 1/2 (50g) banana Small 1/2 (50g) honey 1 tablespoons Soymilk 150 ml Lemon juice 1 tsp Chia seed 1 tsp Wed 50 ml Proteoglycan collagen 1 tablespoons (5.2g)
* For 1 spoons attachedprocedure
- 1. Soak 1 teaspoon of chia seeds in 50 ml of water and let it soak for about 10 minutes.
- 2. Peel the kiwi banana and cut it to a suitable size.
- 3. Mix 2 fruits, honey, lemon juice, proteoglycan collagen, and soy milk in a blender.
- 4. Add the thickened chia seeds that contain water and lightly mix again to finish.
-
Roasted soybeans and hijiki seaweed rice
-
Nutritional value (for 1 person) Energy 362kcal protein 13.6g Lipid 2.9g 鉄 1.7mg Vitamin E 0.3mg Vitamin C 0.4mg Dietary fiber 3.6g Salt equivalent 0.9g Soybeans, which are high in protein, low in calories, and contain soy isoflavones, are on the side of women.
A powerful backup of aging care * 1 in combination with hijiki seaweed, which is rich in dietary fiber and calcium!If you mix "Proteoglycan Collagen" when cooking rice, you will have beauty rice ♪* 1: Age-appropriate care (care)
Ingredients (for 4 people)
Rice 2 go Roasted soybeans 1/2 cup (50g) Hijiki (dried) 2g salt 1/2 teaspoon liqueur 2 tablespoons soy sauce 1 tsp Dashi kelp 10 piece of 1 cm square Wed 2.5 cups Proteoglycan collagen 4 tablespoons (20.8g)
* For 4 spoons attachedprocedure
- 1. Cut the rice and put it in a colander to drain the water.
- 2. Rehydrate the dried hijiki seaweed with water.
- 3. Put rice, rehydrated hijiki seaweed, seasoning, kelp, 2.5 cups of water, and proteoglycan collagen in a rice cooker.
- 4. Add roasted soybeans, mix gently and cook normally.
-
Seshiratama dumpling sesame sauce
-
Nutritional value (for 1 person) Energy 225kcal protein 2.2g Lipid 6.4g 鉄 1.5g Vitamin E 0.1mg Vitamin C 0.1mg Dietary fiber 1.5g Salt equivalent 0.04g Black sesame, which contains a lot of iron and calcium, has a lot of polyphenols and has an antioxidant effect, so it is recommended for aging care * 1.
Use tofu to reduce calories, and mix "proteoglycan collagen" together for a low-calorie beauty dessert ♪* 1: Age-appropriate care (care)
Ingredients (for 4 people)
Shiratama powder 100g Silky tofu 100g Proteoglycan collagen 4 tablespoons (20.8g)
* For 4 spoons attachedBlack sesame seeds 40g sugar 20g sweet sake 1 tablespoons honey 1 tsp procedure
- 1. Mix Shiratamako and silken tofu in a bowl and knead well.
- 2. Add proteoglycan collagen and knead until the earlobe is soft.
- 3. Drop 2 rolled into dumplings in boiling water, and after 1 to 2 minutes after floating, put in ice water to cool.
- 4. Mix the ingredients of sesame seeds (black ground sesame, sugar, mirin, honey) in a heat-resistant container and heat in a microwave for about 90 seconds (while watching the situation) without wrapping.
- 5. Sprinkle sesame seeds on the dumplings and it's done.
Broccoli & broccoli sprout is one of the vegetables with strong antioxidant effect, and it has a high content of vitamin C, and it goes well with "proteoglycan collagen". Is also good.Broccoli contains a lot of VC (anti-stress vitamin) among vegetables, so it is ideal for aging care (* 1) ♪