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class="not-athleterecipe"><aside class="ad">  <script> var url = location.href; if(window.matchMedia && window.matchMedia('(max-width: 600px)').matches) { if(url.match("/special/hikarirouka")) { /* スマホ用（特集）コード */ document.write(""); document.write('<scr'); document.write('ipt type=\'text/javascript\'> try{ TagProvider.requestAds({sectionId: 10855, dmp: false, sync: false}); }catch(err){}'); document.write('</scr'); document.write('ipt>'); document.write(""); } else { /* スマホ用コード */ document.write(""); document.write('<scr'); document.write('ipt type=\'text/javascript\'> try{ TagProvider.requestAds({sectionId: 10853, dmp: false, sync: false}); }catch(err){}'); document.write('</scr'); document.write('ipt>'); document.write(""); } } else { if ( url.match("/special/hikarirouka")) { /* PC用（特集）コード */ document.write(""); document.write('<scr'); document.write('ipt type=\'text/javascript\'> try{ TagProvider.requestAds({sectionId: 10854, dmp: false, sync: false}); }catch(err){}'); 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alt="アスレシピ" data-reactid="9"/></a></div><nav id="headerMenu" data-reactid="10"><ul data-reactid="11"><li data-reactid="12"><a href="/column" data-reactid="13">コラム</a></li><li data-reactid="14"><a href="/recipe" data-reactid="15">レシピ</a></li><li data-reactid="16"><a href="/column/writer" data-reactid="17">専門家</a></li><li data-reactid="18"><a href="/column/mama" data-reactid="19">特派員</a></li><li data-reactid="20"><a href="/otona" data-reactid="21">おとな</a></li><li data-reactid="22"><a href="/news" data-reactid="23">ニュース</a></li></ul></nav><script data-reactid="24"> if( window.matchMedia('(min-width: 600px)').matches) { document.write('<div class="memberBtnPc"><section id="headMembershiphWrap"><div id="piano-login-container"><span id="piano-login-register-container" style={{display:"none"}}><a href="javascript:void(0);" id="piano-login-button">ログイン</a>|<a href="/membership/about" id="piano-register-button">登録</a></span><span id="piano-logout-container" style={{display:"none"}}><a href="/membership/myaccount">マイアカウント</a>|<a href="javascript:void(0);" id="piano-logout-button">ログアウト</a></span></div></section></div>'); } </script><nav id="headerIconMenu" data-reactid="25"><a style="display:block;" class="" data-reactid="26"><ul data-reactid="27"><li data-reactid="28">メニュー</li></ul></a></nav><section id="popupNaviWrap" data-reactid="29"><nav id="popupNavi" data-reactid="30"><ol data-reactid="31"><script data-reactid="32"> if( window.matchMedia('(max-width: 600px)').matches) { document.write('<div class="memberBtnSp"><section id="headMembershiphWrap"><div id="piano-login-container"><span id="piano-login-register-container" style={{display:"none"}}><a href="javascript:void(0);" id="piano-login-button">ログイン</a>|<a href="/membership/about" id="piano-register-button">登録</a></span><span id="piano-logout-container" style={{display:"none"}}><a href="/membership/myaccount">マイアカウント</a>|<a href="javascript:void(0);" id="piano-logout-button">ログアウト</a></span></div></section></div>'); } </script><li data-reactid="33"><a href="/recipe" class="icon-recipe" data-reactid="34">レシピ（新着順）</a></li><li data-reactid="35"><a href="/recipe/search" class="icon-attention" data-reactid="36">レシピ検索　こだわり検索</a><ol data-reactid="37"><li data-reactid="38"><a href="/recipe/purpose" data-reactid="39">目的で探す</a></li><li data-reactid="40"><a href="/recipe/sports" data-reactid="41">スポーツで探す</a></li><li data-reactid="42"><a href="/recipe/nutrient" data-reactid="43">栄養素で探す</a></li><li data-reactid="44"><a href="/recipe/foodstuff" data-reactid="45">食材で探す</a></li><li data-reactid="46"><a href="/recipe/category" data-reactid="47">カテゴリー・テーマで探す</a></li></ol></li><li data-reactid="48"><a href="/column" class="icon-column" data-reactid="49">コラム（新着順）</a></li><li data-reactid="50"><a href="/column/writer" class="icon-column" data-reactid="51">アスレシピの管理栄養士・専門家</a></li><li data-reactid="52"><a href="/column/mama" class="icon-mama" data-reactid="53">アスレシピ特派員・サポーターから</a></li><li data-reactid="54"><a href="/otona" class="icon-special" data-reactid="55">おとなの食事・健康情報</a></li><li data-reactid="56"><a href="/news" class="icon-news" data-reactid="57">ニュース・お知らせ</a></li><li data-reactid="58"><a href="/seminar" class="icon-special" data-reactid="59">セミナー・イベント</a></li><li data-reactid="60"><a href="/ambassador" class="icon-special" data-reactid="61">アスレシピ認定アンバサダー</a></li><li data-reactid="62"><a href="/special" class="icon-special" data-reactid="63">特集・アーカイブス</a></li></ol></nav><ol class="btn-circle-close" data-reactid="64"><li data-reactid="65"><a data-reactid="66">閉じる</a></li></ol></section></div></header></div><section id="headSearchWrap" style="left:;" data-reactid="67"><form action="/search/result" method="get" class="search" data-reactid="68"><input type="search" name="search" placeholder="キーワードでコラム・レシピを探す" data-reactid="69"/><button type="submit" value="nomal" data-reactid="70"><i class="icon-search" data-reactid="71"></i></button></form></section><div id="contentWrap" data-reactid="72"><div class="not-athleterecipe" data-reactid="73"><aside class="ad" data-reactid="74"> <script> if( window.matchMedia('(max-width: 600px)').matches) { document.write(""); var spHeader = "googletag.cmd.push(function() { googletag.display('div-gpt-ad-1658828913345-0'); });"; document.write('<div id="div-gpt-ad-1658828913345-0" style="min-width: 320px; min-height: 50px;">'); document.write('<scr'); document.write('ipt>' + spHeader); document.write('</scr'); document.write('ipt>'); } </script> </aside></div><div id="contentMain" data-reactid="75"><nav id="routeNav" data-reactid="77"><ol data-reactid="78"><li data-reactid="79"><a href="/" data-reactid="80">ホーム</a></li><li data-reactid="81">栄養素ランキング</li></ol></nav><section id="titleHead" data-reactid="82"><h1 data-reactid="83">栄養素ランキング</h1></section><section class="thumb-list ranking ranking-tile" data-reactid="84"><h1 data-reactid="85">タンパク質</h1><div class="article-wrap" data-reactid="87"><article data-reactid="88"><a href="/recipe/articles/2169" data-reactid="89"><div class="list-img" data-reactid="90"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2169.jpg?sz=170x170&amp;trim=center);" data-reactid="91"/></div><div class="list-body" data-reactid="92"><h2 class="article-title" data-reactid="93">卵とチーズのカレードリア</h2></div></a></article><article data-reactid="94"><a href="/recipe/articles/700" data-reactid="95"><div class="list-img" data-reactid="96"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/700.jpg?sz=170x170&amp;trim=center);" data-reactid="97"/></div><div class="list-body" data-reactid="98"><h2 class="article-title" data-reactid="99">ソイガパオ</h2></div></a></article><article data-reactid="100"><a href="/recipe/articles/2597" data-reactid="101"><div class="list-img" data-reactid="102"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2597.jpg?sz=170x170&amp;trim=center);" data-reactid="103"/></div><div class="list-body" data-reactid="104"><h2 class="article-title" data-reactid="105">急速チャージ朝ごはん／和食編</h2></div></a></article></div><ol class="oneBtn" data-reactid="106"><li data-reactid="107"><a href="/ranking/nutrient_detail_no_tab/protein" data-reactid="108">タンパク質ランキング一覧</a></li></ol></section><section class="thumb-list ranking ranking-tile" data-reactid="109"><h1 data-reactid="110">脂質（少ない）</h1><div class="article-wrap" data-reactid="113"><article data-reactid="114"><a href="/recipe/articles/118" data-reactid="115"><div class="list-img" data-reactid="116"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/118.jpg?sz=170x170&amp;trim=center);" data-reactid="117"/></div><div class="list-body" data-reactid="118"><h2 class="article-title" data-reactid="119">フキの佃煮</h2></div></a></article><article data-reactid="120"><a href="/recipe/articles/248" data-reactid="121"><div class="list-img" data-reactid="122"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/248.jpg?sz=170x170&amp;trim=center);" data-reactid="123"/></div><div class="list-body" data-reactid="124"><h2 class="article-title" data-reactid="125">パリパリゴーヤー</h2></div></a></article><article data-reactid="126"><a href="/recipe/articles/735" data-reactid="127"><div class="list-img" data-reactid="128"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/735.jpg?sz=170x170&amp;trim=center);" data-reactid="129"/></div><div class="list-body" data-reactid="130"><h2 class="article-title" data-reactid="131">紫キャベツの甘酢漬け</h2></div></a></article></div><ol class="oneBtn" data-reactid="132"><li data-reactid="133"><a href="/ranking/nutrient_detail_no_tab/lipid" data-reactid="134">脂質（少ない）ランキング一覧</a></li></ol></section><section class="thumb-list ranking ranking-tile" data-reactid="135"><h1 data-reactid="136">炭水化物（多い）</h1><div class="article-wrap" data-reactid="139"><article data-reactid="140"><a href="/recipe/articles/1846" data-reactid="141"><div class="list-img" data-reactid="142"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/1846.jpg?sz=170x170&amp;trim=center);" data-reactid="143"/></div><div class="list-body" data-reactid="144"><h2 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data-reactid="201">カボチャとホウレン草の豆腐グラタン</h2></div></a></article><article data-reactid="202"><a href="/recipe/articles/2564" data-reactid="203"><div class="list-img" data-reactid="204"><img src="/static/img/common/blank.gif" style="background-image:url(https://webapi.814356.com/image/athleterecipe/data/athleterecipe-v1/recipe/2564.jpg?sz=170x170&amp;trim=center);" data-reactid="205"/></div><div class="list-body" data-reactid="206"><h2 class="article-title" data-reactid="207">豆乳湯豆腐</h2></div></a></article></div><ol class="oneBtn" data-reactid="208"><li data-reactid="209"><a href="/ranking/nutrient_detail_no_tab/magnesium" data-reactid="210">マグネシウムランキング一覧</a></li></ol></section><section class="thumb-list ranking ranking-tile" data-reactid="211"><h1 data-reactid="212">鉄</h1><div class="article-wrap" data-reactid="214"><article data-reactid="215"><a href="/recipe/articles/1216" data-reactid="216"><div class="list-img" data-reactid="217"><img src="/static/img/common/blank.gif" 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--\u003e","remarks":"【PC・スマホ】レコメンド広告用スペース"},"ad0":{"_id":9,"key":"ad0","html":"\u003c!-- ad0 --\u003e\n\n\u003cscript\u003e\nif( window.matchMedia('(max-width: 600px)').matches) {\n\ndocument.write(\"\u003c!-- /16287682/sp_athleterecipe_header-billboard_320x50_320x100 --\u003e\");\nvar spHeader = \"googletag.cmd.push(function() { googletag.display('div-gpt-ad-1658828913345-0'); });\";\ndocument.write('\u003cdiv id=\"div-gpt-ad-1658828913345-0\" style=\"min-width: 320px; min-height: 50px;\"\u003e');\ndocument.write('\u003cscr');\ndocument.write('ipt\u003e' + spHeader);\ndocument.write('\u003c/scr');\ndocument.write('ipt\u003e');\n\n}\n\u003c/script\u003e\n\n\u003c!-- ad0 --\u003e","remarks":"【スマホ】上部検索窓直下に表示（特集タグ＆通常タグ）"},"ad7":{"_id":10,"key":"ad7","html":"インフィードAD","remarks":"HTML欄に文字入力されている時がON、空欄にした時OFF"},"special-toppage":{"_id":11,"key":"special-toppage","html":"\u003c!--▼記事1本目--\u003e\n\u003ca href=\"https://athleterecipe.com/search/result?search=%E5%85%88%E8%BC%A9%E3%83%9E%E3%83%9E%E3%81%8C%E8%AA%9E%E3%82%8B\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003e先輩ママが語るアスレシピの栄養セミナー\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003eアスレシピのスポーツ栄養セミナーは実際、どんな雰囲気なの？学べる内容はどんなもの？過去にセミナーを受講した「先輩ママ」たちが赤裸々に内容を語ります。セミナーを検討中の方はぜひ、動画をご視聴ください。\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/prdouga.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\u003c!--▲記事1本目--\u003e","remarks":"https://athleterecipe.com/files/img/other/prdouga.jpg\nhttps://athleterecipe.com/files/img/special/kimura1.jpg\n\n\n\u003ca href=\"https://athleterecipe.com/search/result?search=%E5%85%88%E8%BC%A9%E3%83%9E%E3%83%9E%E3%81%8C%E8%AA%9E%E3%82%8B\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003e先輩ママが語るアスレシピの栄養セミナー\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003eアスレシピのスポーツ栄養セミナーは実際、どんな雰囲気なの？学べる内容はどんなもの？過去にセミナーを受講した「先輩ママ」たちが赤裸々に内容を語ります。セミナーを検討中の方はぜひ、動画をご視聴ください。\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/prdouga.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\n\u003ca href=\"https://athleterecipe.com/special/lipovitan/\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003e酷暑を乗り切れ！「リポビタンアイススラリーSports」で熱中症予防\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003e年々暑さが増している夏。暑い中でスポーツをする子どもたちの熱中症が心配です。近年、熱中症対策のアイテムとして注目される「アイススラリー」とはどのようなものなのか、アスレシピを日頃利用する保護者たちが開発者に話を聞きました。\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/serviceBn_icon.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\n\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003eメールマガジン配信中\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003eいま知っておきたい最新情報を、毎週木曜にお知らせ！　登録はこちらから\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/mailpresent.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\n\n\u003ca href=\"https://athleterecipe.com/special/athdeli\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003e「アスリートのおかずDELI」リニューアル新発売\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003e味もボリュームもパワーアップ！　アスレシピ公認の冷凍おかずセットから、「タンパク質強化Cセット」が11月30日にリニューアル発売されました。\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/static/special/athdeli/athdeli_ogp.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\u003c!--▲記事1本目--\u003e\n\n\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003eメールマガジン配信中\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003eいま知っておきたい最新情報を、毎週木曜にお知らせ！　登録はこちらから\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/mailpresent.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\u003c!--▲記事1本目--\u003e\n\n\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\n\u003cdiv class=\"special-toppage_box\"\u003e\n\u003cdiv class=\"contents-title_box\"\u003e\n\u003cheader class=\"contents-title\"\u003e\n\u003ch1\u003eメルマガ購読者限定プレゼント\u003c/h1\u003e\n\u003c/header\u003e\n \u003cdiv class=\"list-body\"\u003e\u003ch2 class=\"article-title\"\u003e次回は「サッカー選手のためのセミナー」に1名様ご招待。メールマガジンは毎週木曜配信中。今すぐ登録！\u003c/h2\u003e\u003c/div\u003e\n\u003c/div\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/special/sc_2023_01.jpg);\"\u003e\n \u003c/div\u003e\n\u003c/div\u003e\n\u003c/a\u003e\n\nトップページ下部の特集バナータグ\n\n"},"special-sidenavi":{"_id":12,"key":"special-sidenavi","html":"\u003c!--▼見出し1本目▼--\u003e\n\u003ca href=\"https://athleterecipe.com/membership/about\"\u003e\n\u003ch1 class=\"title\"\u003eアスレシピ会員募集中\u003c/h1\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/text_kaiin_bosyuchu.png);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eアスレシピ会員（無料）にご登録いただくと、管理栄養士・専門家のコラムがすべてお読みいただけるほか会員限定特典もあります。\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n\u003c!--▲見出し1本目▲--\u003e","remarks":"サイドバーの特集バナータグ\n\u003ca href=\"https://athleterecipe.com/membership/about\"\u003e\n\u003ch1 class=\"title\"\u003eアスレシピ会員募集中\u003c/h1\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/serviceBn_icon.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eアスレシピ会員（無料）にご登録いただくと、管理栄養士・専門家のコラムがすべてお読みいただけるほか会員限定特典もあります。\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n\n\u003ca href=\"https://athleterecipe.com/special/lipovitan/\"\u003e\n\u003ch1 class=\"title\"\u003e酷暑を乗り切れ！「リポビタンアイススラリーSports」で熱中症予防\u003c/h1\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/serviceBn_icon_2.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003e「アイススラリー」ってどんなもの？　アスレシピを利用する保護者が開発者に話を聞きました。\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n\n\u003c!--\n\u003ca href=\"https://athleterecipe.com/e-mail-magazine\"\u003e\n\u003ch1 class=\"title\"\u003eメールマガジン配信中、登録はこちらから\u003c/h1\u003e\n\u003c!--▼見出し1本目▼--\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/mailpresent.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eいま知っておきたい最新情報を、毎週木曜にお知らせ。お得情報も！\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c!--▲見出し1本目▲--\u003e\n\u003c/a\u003e\n\n\n\n\n\u003ch1 class=\"title\"\u003eタンパク質強化Cセット発売！アスリートのおかずDELI\u003c/h1\u003e\n\u003c!--▼見出し1本目▼--\u003e\n\u003carticle\u003e\n \u003ca href=\"https://athdeli-market.com/collections/all/products/protein-fortification\"\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/deli3.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eいざという時、あると安心な冷凍おかずセット。新シリーズ「タンパク質強化Cセット」が発売されました\u003c/h2\u003e\n \u003c/div\u003e\n \u003c/a\u003e\n\u003c/article\u003e\n\u003c!--▲見出し1本目▲--\u003e\n\n\u003ch1 class=\"title\"\u003e「馬路村のゆず」で残暑を乗り越えろ！ゆずしぼりを試してみた\u003c/h1\u003e\n\u003c!--▼見出し1本目▼--\u003e\n\u003carticle\u003e\n \u003ca href=\"https://athleterecipe.com/special/umajimura/202209\"\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(/static/special/umajimura/thumbnail.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003eアスレシピ編集部が「ゆずしぼり」を使ったレシピ5点を紹介！\u003c/h2\u003e\n \u003c/div\u003e\n \u003c/a\u003e\n\u003c/article\u003e\n\u003c!--▲見出し1本目▲--\u003e\n\n\u003ca href=\"https://athleterecipe.com/membership/about\"\u003e\n\u003ch1 class=\"title\"\u003eアスレシピ会員募集中\u003c/h1\u003e\n\u003c!--▼見出し1本目▼--\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/other/text_kaiin_bosyuchu.png);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003e会員登録すると、管理栄養士・専門家のコラムが全文読めるほか会員限定特典も多数\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n--\u003e"},"ad8":{"_id":13,"key":"ad8","html":" \u003camp-embed width=\"100\" height=\"100\"\n type=\"outbrain\"\n layout=\"responsive\"\n data-widgetIds=\"AMP_1\"\u003e\n\u003c/amp-embed\u003e","remarks":"AMP用広告「続きを読む」以下に配置される"},"ad-common":{"_id":14,"key":"ad-common","html":"\n\u003c!-- ad-common--\u003e\n\u003cscript\u003e\nvar url = location.href;\nif(window.matchMedia \u0026\u0026 window.matchMedia('(max-width: 600px)').matches) {\nif(url.match(\"/special/hikarirouka\")) {\n/* スマホ用（特集）コード */\ndocument.write(\"\u003c!-- FOneH SECTION --\u003e\");\ndocument.write('\u003cscr');\ndocument.write('ipt type=\\'text/javascript\\'\u003e try{ TagProvider.requestAds({sectionId: 10855, dmp: false, sync: false}); }catch(err){}');\ndocument.write('\u003c/scr');\ndocument.write('ipt\u003e');\ndocument.write(\"\u003c!-- FOneH SECTION --\u003e\");\n} else {\n/* スマホ用コード */\ndocument.write(\"\u003c!-- FOneH SECTION 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href=\"https://athleterecipe.com/special/dietitian\"\u003e\n\u003ch1 class=\"title\"\u003e各分野で活躍する管理栄養士を紹介\u003c/h1\u003e\n\u003carticle\u003e\n \u003cdiv class=\"list-img\"\u003e\n \u003cimg src=\"/static/img/common/blank.gif\" style=\"background-image:url(https://athleterecipe.com/files/img/special/dietitian_right_banner100-100.jpg);\"\u003e\n \u003c/div\u003e\n \u003cdiv class=\"list-body\"\u003e\n \u003ch2 class=\"article-title\"\u003e【松田幸子さん】ジュニア水泳選手やがんばる子どもの力を食事で引き出すスポーツ栄養士です。\u003c/h2\u003e\n \u003c/div\u003e\n\u003c/article\u003e\n\u003c/a\u003e\n\u003c!--special-sidenavi2--\u003e"}},"banners":{"ad1_up":{"_id":1,"key":"ad1_up","html":"\u003c!--====トップページ特集バナーad1_up====--\u003e\n\u003c!--==== /トップページ特集バナーad1_up====--\u003e","remarks":"特集バナースペース１"},"ad1_down":{"_id":2,"key":"ad1_down","html":"\u003c!--====トップページ特集バナーad1_down====--\u003e\n\u003c!--==== 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href=\"https://athleterecipe.com/ranking/column\"\u003e\u003cspan\u003eランキング\u003c/span\u003e過去24時間で最も読まれたコラムは？\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/recipe/purpose/height\"\u003e\u003cspan\u003eおすすめ\u003c/span\u003e「身長を伸ばす」レシピ＆コラム\u003c/a\u003e\u003c/li\u003e\n\n\u003c/ul\u003e","remarks":"トップのクルクル\n\u003cdiv class=\"slide slide-1\"\u003e\n\u003cp class=\"mini-title\"\u003e\u003cb\u003e【注目のコンテンツ・特集】\u003c/b\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/search/result?search=%E5%85%88%E8%BC%A9%E3%83%9E%E3%83%9E%E3%81%8C%E8%AA%9E%E3%82%8B\"\u003e\u003cspan\u003e先輩ママが語る\u003c/span\u003e子どもも変わった！アスレシピ栄養セミナー体験談\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/2914513\"\u003e\u003cspan\u003e6月26日\u003c/span\u003e競泳選手の食事～試合食の考え方と練習時の水分補給～\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca 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href=\"https://athleterecipe.com/ranking/nutrient\"\u003e\u003cspan\u003e注目\u003c/span\u003e献立に悩んだら「栄養素別レシピランキング」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/428600\"\u003e\u003cspan\u003e栄養士対象\u003c/span\u003e公認スポーツ栄養士が指導！栄養相談スキルアップ\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/485139\"\u003e\u003cspan\u003e増量・減量\u003c/span\u003eすぐに使える！朝と夜の献立メニューを学ぶ\u003c/a\u003e\u003c/li\u003e\n\n\u003cli\u003e\u003ca href=\"https://athdeli-market.com/collections/all/products/protein-fortification\"\u003e\u003cspan\u003e冷凍宅配\u003c/span\u003e1食タンパク質35g以上「アスリートのおかずDELI」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/calculation/protein\"\u003e\u003cspan\u003e計算ツール\u003c/span\u003e1日に必要なタンパク質量は？\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/755925\"\u003e\u003cspan\u003e参加無料\u003c/span\u003e上手に家計をやりくり「食費と家計の節約講座」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/products/444529\"\u003e\u003cspan\u003e9月7日\u003c/span\u003e「成長期のサッカー選手の栄養と食事」5回講座\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/products/397489\"\u003e\u003cspan\u003e好評第2弾\u003c/span\u003e5回連続講座「身長を伸ばす食事」２期10月11日開講\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/products/508453\"\u003e\u003cspan\u003e9月16日\u003c/span\u003e「野球選手の食事」ケガ予防・風邪予防\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/602436\"\u003e\u003cspan\u003e募集中\u003c/span\u003eオンラインワークで献立作りを学ぶ「アスリートの食事・実践編」\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athdeli-market.com/collections/all/products/protein-fortification\"\u003e\u003cspan\u003e新発売\u003c/span\u003e「アスリートのおかずDELI」タンパク質強化セット\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://coubic.com/nikkansports/654650\"\u003e\u003cspan\u003e募集中\u003c/span\u003e「アスリートの食事・基本編」5月20日19時半～\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/ebook\"\u003e\n\u003cli\u003e\u003ca href=\"https://youtu.be/qMH4ZH8cneI\"\u003e\u003cspan\u003e最新動画\u003c/span\u003e【試合後の疲労回復メニュー】疲れた体でも作れる鉄分たっぷりどんぶり\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/news/articles/201803070000439\"\u003e\u003cspan\u003e出張アスレシピ\u003c/span\u003e学校やチーム単位でスポーツ栄養講座を行います\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://youtu.be/bIpAcIA5MRw\"\u003e\u003cspan\u003e動画\u003c/span\u003eアスレシピのYouTubeのチャンネル登録をしよう♪\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/line\"\u003e\u003cspan\u003e注目\u003c/span\u003eLINEでもアスレシピ！毎週末オススメ記事を配信\u003c/a\u003e\u003c/li\u003e"},"keywords":{"_id":9,"key":"keywords","html":"\u003c!--====keywords====--\u003e\n\u003cp class=\"mini-title\"\u003eランキング\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/ranking/recipe\"\u003eレシピTOP10\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/ranking/column\"\u003eコラムTOP10\u003c/a\u003e\u003c/li\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/calculation\"\u003eらくらく計算ツール\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003c!--==== /keywords====--\u003e","remarks":"\u003c!--====keywords====--\u003e\n\u003cp class=\"mini-title\"\u003e人気ワード\u003c/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/calculation\"\u003e消化の良いもの悪いもの\u003c/a\u003e\u003c/li\u003e\n\n\u003cli\u003e\u003ca href=\"https://athleterecipe.com/calculation/bmr\"\u003e基礎代謝量\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003c!--==== /keywords====--\u003e"}}},"nutrients":[{"_id":59,"path":"protein","metadescription":"スポーツ栄養「アスレシピ」のタンパク質が豊富なレシピです。選手の体をつくる栄養素。筋肉や骨、血液などを作るため、毎日取りたい栄養素です。練習量が多い時や筋力トレーニングの後、成長期の選手は特に意識して取りましょう。肉や魚介類、卵、乳製品、大豆製品に多く含まれます。","icon":"nutrient/nutrient.png","name":"タンパク質","sort":"-date","filter":"((category.name==\"主菜\" ||category.name==\"主食\") \u0026\u0026 protein \u003e= \"17.0\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\" ) \u0026\u0026 protein \u003e= \"12.0\" )","description":"選手の体をつくる栄養素。筋肉や骨、血液などを作るため、毎日取りたい栄養素です。練習量が多い時や筋力トレーニングの後、成長期の選手は特に意識して取りましょう。肉や魚介類、卵、乳製品、大豆製品に多く含まれます。","remarks":"主食・主菜17.0g以上、副菜・汁物12.0g以上","pathname":"protein","recipes":[{"vitaminb6":0.08,"monounsaturatedfattyacid":null,"vitamind":1.9,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.7,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.9,"_id":2169,"magnesium":20,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":30,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.07,"potassium":null,"copper":null,"vitaminc":0,"fat":7.4,"vitaminaretinol":null,"zinc":2,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":カレー:360g※\n:ご飯:600g\n:卵:3個\n:粉チーズ:大さじ3\n\n※レトルトカレーなら2袋。","vitaminb12":0.7,"hasprotein":false,"manganese":null,"date":"2021-04-18T23:00:00Z","calcium":110,"dietaryfiber":2.5,"phosphorus":null,"name":"卵とチーズのカレードリア","energykcal":641,"vitaminaretinolequivalent":120,"niacin":null,"salt":0.4,"ash":null,"carbohydrate":61.5,"cookingtime":25,"water":null,"hasiron":false,"vitaminb2":0.24,"genre":{"_id":2,"name":"洋"},"protein":112.9,"vitamink":null,"energykj":null,"directions":"1. ご飯にカレーの半量を混ぜ合わせる。\n2. 耐熱皿に①を広げ、さらにカレーをかける。\n3. ②にくぼみをつけ、卵を落とす。\n4. 粉チーズを振り、230℃のオープンで20分焼く。\n\n※ご飯を炊く時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[],"servings":"4人分"},{"vitaminb6":1.29,"monounsaturatedfattyacid":null,"vitamind":2.3,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":4.9,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":4.6,"_id":700,"magnesium":137,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":181,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.36,"potassium":null,"copper":null,"vitaminc":97,"fat":22.8,"vitaminaretinol":null,"zinc":5.1,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":ご飯:440g\n:鶏むねひき肉:220g\n:ゆで大豆:80g\n:卵:4個\n:スイートバジル:20枚\n:ニンニク:2片\n:鷹の爪:2本\n:タマネギ:中1/2個\n:パプリカ(赤、黄):各1/4個\n:サラダ油:適量\n:塩、コショウ:各適量\n:ブロッコリー:80g\n\n### 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Ａを混ぜ合わせる。\n3. ブロッコリーはさっとゆでて冷ます。\n4. 深めのフライパンに油とニンニクを熱し、鷹の爪を入れる。香りがたったらひき肉を加え、ポロポロになったらタマネギと大豆、パプリカを加えて炒め合わせる。軽く塩、コショウし、味を調える。\n5. 別のフライパンで半熟の目玉焼きを作る。\n6. ④にＡを加え、味がなじんだらバジルを加えてさっと混ぜ、軽く火を通す。\n7. 大きめの器にご飯を盛り、⑥の具材をのせ、ブロッコリーと目玉焼きを添える。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":17,"priority":null,"url":"https://athleterecipe.com/column/9","name":"管理栄養士・山口美佐"},"tags":[{"_id":12,"name":"blood"},{"_id":14,"name":"bone"},{"_id":23,"name":"constipation"},{"_id":29,"name":"endurance"},{"_id":42,"name":"instantaneous"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":77,"name":"weightgain"}],"servings":"2人分"},{"vitaminb6":1.09,"monounsaturatedfattyacid":10.49,"vitamind":35.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":3.4,"vitaminabetacaroteneequivalent":4100,"relatedcolumns":[],"iron":5.4,"_id":2597,"magnesium":230,"polyunsaturatedfattyacid":8.67,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":320,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.59,"potassium":1900,"copper":1,"vitaminc":55,"fat":34.5,"vitaminaretinol":220,"zinc":6.3,"pantothenicacid":5.97,"vitaminetocopheroldelta":null,"ingredients":":ご飯:330g\n:牛乳:200ml\n:ミカン:1個（正味85g）\n\n## 石狩鍋風みそ汁\n:甘塩サケ:1切れ（100g）\n:ホウレン草:35g\n:ゴボウ:20g\n:ニンジン:10g\n:大根:30g\n:コンニャク:10g\n:乾燥ワカメ:0.5g\n:和風顆粒だし:小さじ1/2\n:みそ:大さじ1\n\n## パワー納豆\n:かまぼこ:2切れ（20g）\n:ネギ:5g\n:納豆:50g\n:卵:1個\n:シラス:15g\n:ゴマ:3g\n:焼きノリ:3g","vitaminb12":11,"hasprotein":false,"manganese":null,"date":"2023-01-26T09:30:00Z","calcium":520,"dietaryfiber":14.4,"phosphorus":1000,"name":"急速チャージ朝ごはん／和食編","energykcal":1177,"vitaminaretinolequivalent":600,"niacin":26.4,"salt":6.3,"ash":null,"carbohydrate":163.8,"cookingtime":15,"water":null,"hasiron":false,"vitaminb2":1.21,"genre":{"_id":1,"name":"和"},"protein":67.5,"vitamink":430,"energykj":null,"directions":"1. 石狩鍋風みそ汁を作る。ホウレン草はざく切り、ゴボウ、ニンジン、大根、コンニャクはそれぞれ火が通りやすいように薄切りにする。サケは４～５等分に切る。\n2. 盛り付けるお椀に水を量り、①の具材とともに鍋に入れ、顆粒だしを加え、中火にかける。\n3. 沸騰したら弱火にし、具材がやわらかくなるまで煮る。\n4. みそ汁の具を煮ている間にパワー納豆を作る。かまぼことネギをそれぞれみじん切りにする。\n5. 盛り付ける器に納豆、卵、シラス、ゴマ、④のかまぼことネギを入れ、よく混ぜる。焼きノリをちぎってトッピングする。\n6.③にみそを溶き入れて完成。\n\n※米の浸水、炊飯時間は調理時間に含まない。\n\n※レシピの分量はがっつり男子１人分。小中学生や女子選手なら、２人分が目安。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":10.14,"cholesterol":370,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":2500,"vitaminetocopherolgamma":null,"provider":{"_id":92,"priority":12,"url":null,"name":"横浜高校野球部元寮母、管理栄養士・渡邊元美"},"tags":[{"_id":6,"name":"baseball"},{"_id":14,"name":"bone"},{"_id":29,"name":"endurance"},{"_id":77,"name":"weightgain"}],"servings":"がっつり男子1人分"}]},{"_id":60,"path":"lipid","metadescription":"スポーツ栄養「アスレシピ」の脂質が低めのレシピです。ホルモンや細胞膜を作ったり、エネルギーとなる栄養素。魚油などのＤＨＡやＥＰＡは意識して取りたい脂質です。１グラム９kcalもあり、とりすぎると体脂肪になるため、注意が必要な選手は気をつけましょう。ここでは脂質が低めのレシピを紹介します。","icon":"nutrient/nutrient.png","name":"脂質","sort":"-date","filter":"(category.name==\"主菜\" \u0026\u0026 fat \u003c= \"16\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\" ) \u0026\u0026 fat \u003c= \"11.0\" )","description":"ホルモンや細胞膜を作ったり、エネルギーとなる栄養素。魚油などのＤＨＡやＥＰＡは意識して取りたい脂質です。１グラム９kcalもあり、とりすぎると体脂肪になるため、注意が必要な選手は気をつけましょう。ここでは脂質が低めのレシピを紹介します。","remarks":"主菜16.0g以下、副菜・汁物11.0g以下","pathname":"fat","recipes":[{"vitaminb6":0.12,"monounsaturatedfattyacid":0,"vitamind":0,"vitaminetocopherolbeta":0,"status":"open","watersolubledietaryfiber":0.1,"vitaminetocopherolalpha":0.1,"vitaminabetacaroteneequivalent":41,"relatedcolumns":[],"iron":0.7,"_id":118,"magnesium":27,"polyunsaturatedfattyacid":0,"rejectionrate":null,"waterinsolubledietaryfiber":0.7,"folicacid":18,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":0,"hascarbohydrate":false,"vitaminb1":0.02,"potassium":296,"copper":0.04,"vitaminc":0,"fat":0,"vitaminaretinol":0,"zinc":0.5,"pantothenicacid":0.17,"vitaminetocopheroldelta":0,"ingredients":":フキ:150g\n:塩:適量\n\n### Ａ\n:しょうゆ:大さじ4\n:砂糖:大さじ1","vitaminb12":0,"hasprotein":false,"manganese":0.25,"date":"2016-03-29T06:00:00Z","calcium":33,"dietaryfiber":0.7,"phosphorus":68,"name":"フキの佃煮","energykcal":48,"vitaminaretinolequivalent":3,"niacin":0.5,"salt":5.7,"ash":6.2,"carbohydrate":9.4,"cookingtime":15,"water":89.9,"hasiron":false,"vitaminb2":0.07,"genre":{"_id":1,"name":"和"},"protein":3,"vitamink":3,"energykj":202,"directions":"1. フキはよく洗い、塩少々をまぶして板ずりする。熱湯でさっとゆで、水にさらして皮をむく。\n2. ①を3cm長さに切って鍋に入れ、Ａを加え、ひたひたになるまで水（分量外）を加える。強火にかけ、煮立ったら弱火にし、煮汁が少なくなるまで煮る。","vitaminacarotenebeta":41,"hascalcium":false,"saturatedfat":0,"cholesterol":0,"vitaminacryptoxanthin":0,"dateuntil":null,"hasvitaminb1":false,"sodium":2262,"vitaminetocopherolgamma":0,"provider":{"_id":1,"priority":null,"url":null,"name":"食のスタジオ"},"tags":[],"servings":"2人分"},{"vitaminb6":0.02,"monounsaturatedfattyacid":0,"vitamind":0,"vitaminetocopherolbeta":0,"status":"open","watersolubledietaryfiber":0.2,"vitaminetocopherolalpha":0.3,"vitaminabetacaroteneequivalent":67,"relatedcolumns":[],"iron":0.2,"_id":248,"magnesium":6,"polyunsaturatedfattyacid":0,"rejectionrate":null,"waterinsolubledietaryfiber":0.7,"folicacid":24,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":30,"hascarbohydrate":false,"vitaminb1":0.02,"potassium":93,"copper":0.02,"vitaminc":24,"fat":0,"vitaminaretinol":0,"zinc":0.1,"pantothenicacid":0.13,"vitaminetocopheroldelta":0,"ingredients":":ゴーヤー:1/2本\n:塩:少々\n\n### Ａ\n:しょうゆ:大さじ1/4\n:はちみつ:大さじ1/2","vitaminb12":0,"hasprotein":false,"manganese":0.03,"date":"2016-05-29T06:00:00Z","calcium":5,"dietaryfiber":0.8,"phosphorus":14,"name":"パリパリゴーヤー","energykcal":22,"vitaminaretinolequivalent":5,"niacin":0.1,"salt":0.6,"ash":0.8,"carbohydrate":5.5,"cookingtime":15,"water":32.8,"hasiron":false,"vitaminb2":0.03,"genre":{"_id":1,"name":"和"},"protein":0.5,"vitamink":13,"energykj":92,"directions":"1. ゴーヤーは縦半分に切って種とわたを取り、薄切りにする。\n2. ①を軽く塩もみしてから水にさらし、水けをきる。\n3. ボウルに②を入れ、混ぜ合わせたＡを加えて30分ほど漬ける。\n\n※調理時間には、漬け込み時間を含まない。","vitaminacarotenebeta":51,"hascalcium":false,"saturatedfat":0,"cholesterol":0,"vitaminacryptoxanthin":1,"dateuntil":null,"hasvitaminb1":false,"sodium":241,"vitaminetocopherolgamma":0,"provider":{"_id":1,"priority":null,"url":null,"name":"食のスタジオ"},"tags":[{"_id":10,"name":"bento"},{"_id":75,"name":"undokai"}],"servings":"2人分"},{"vitaminb6":0.08,"monounsaturatedfattyacid":0,"vitamind":0,"vitaminetocopherolbeta":0,"status":"open","watersolubledietaryfiber":0.2,"vitaminetocopherolalpha":0,"vitaminabetacaroteneequivalent":1,"relatedcolumns":[],"iron":0.2,"_id":735,"magnesium":5,"polyunsaturatedfattyacid":0,"rejectionrate":11,"waterinsolubledietaryfiber":0.9,"folicacid":23,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":14,"hascarbohydrate":false,"vitaminb1":0.03,"potassium":124,"copper":0,"vitaminc":27,"fat":0,"vitaminaretinol":0,"zinc":0.1,"pantothenicacid":0.1,"vitaminetocopheroldelta":0,"ingredients":":紫キャベツ:40g(1.5枚)\n:調味酢:20g","vitaminb12":0,"hasprotein":false,"manganese":0.1,"date":"2017-06-14T23:00:00Z","calcium":16,"dietaryfiber":1.1,"phosphorus":17,"name":"紫キャベツの甘酢漬け","energykcal":27,"vitaminaretinolequivalent":0,"niacin":0.1,"salt":0.8,"ash":0,"carbohydrate":6.1,"cookingtime":5,"water":36.2,"hasiron":false,"vitaminb2":0.01,"genre":{"_id":1,"name":"和"},"protein":0.8,"vitamink":12,"energykj":null,"directions":"1. 紫キャベツはよく洗って水けをよくきり、せん切りにする。\n2. ジッパー付きの保存袋に①と調味酢を入れ、空気を抜いて密封し、よくもんで冷蔵庫に30分ほどおく。","vitaminacarotenebeta":0,"hascalcium":false,"saturatedfat":0,"cholesterol":0,"vitaminacryptoxanthin":14,"dateuntil":null,"hasvitaminb1":false,"sodium":330,"vitaminetocopherolgamma":0,"provider":{"_id":42,"priority":9,"url":"https://athleterecipe.com/column/19","name":"管理栄養士・舘川美貴子"},"tags":[],"servings":"1人分"}]},{"_id":61,"path":"carbo","metadescription":"スポーツ栄養「アスレシピ」の炭水化物が豊富なレシピです。炭水化物はエネルギー源となる栄養素。体に入るとグリコーゲンになりますが、これは車に例えれば「ガソリン」です。たくさんの「ガソリン」が必要な長時間の練習時や持久系のスポーツでは、特に多く必要となります。ご飯や麺類、パン、フルーツに多く含まれています。","icon":"nutrient/nutrient.png","name":"炭水化物","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 carbohydrate \u003e= \"53\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\" ) \u0026\u0026 carbohydrate \u003e= \"17\" )","description":"エネルギー源。体に入るとグリコーゲンになりますが、これは車に例えれば「ガソリン」です。たくさんの「ガソリン」が必要な長時間の練習時や持久系のスポーツでは、特に多く必要となります。ご飯や麺類、パン、フルーツに多く含まれます。","remarks":"主食・主菜53mg以上、副菜・汁物17mg以上","pathname":"carbohydrate","recipes":[{"vitaminb6":0.4,"monounsaturatedfattyacid":null,"vitamind":0.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":2.5,"_id":1846,"magnesium":78,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":61,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.44,"potassium":null,"copper":null,"vitaminc":70,"fat":18.7,"vitaminaretinol":null,"zinc":2.7,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":スパゲッティ:200g\n:ベーコン:80g\n:小松菜:2株\n:パプリカ:1個\n:ニンニク:１片\n:トマトケチャップ:70g\n:マスタード:小さじ1/2\n:粉チーズ: 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②の湯でパスタを、表示時間より１分短くゆでる。ゆで上がり、水けをきったパスタを③に加え、炒め合わせる。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[{"_id":14,"name":"bone"},{"_id":41,"name":"immunity"},{"_id":43,"name":"joint"}],"servings":"2人分"},{"vitaminb6":0.76,"monounsaturatedfattyacid":null,"vitamind":7.8,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":3.7,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":5.8,"_id":2537,"magnesium":119,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":129,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.5,"potassium":1245,"copper":1.03,"vitaminc":4,"fat":44,"vitaminaretinol":null,"zinc":6.6,"pantothenicacid":4.01,"vitaminetocopheroldelta":null,"ingredients":":サバみそ煮缶※:1缶（缶汁含む140g）\n:エノキタケ:60g\n:シメジ:60g\n:ニンジン:60g\n:フライドオニオン:20g\n:カレールウ:2片（36g）\n:水:300ml\n:ご飯:2合分（660g）\n\n※サバ缶は、みそ煮を使うと少し甘めになり、辛いのが苦手なお子さんでも食べやすくなります。甘めが苦手な場合は水煮を使ってください。","vitaminb12":13.5,"hasprotein":false,"manganese":null,"date":"2022-10-20T09:00:00Z","calcium":362,"dietaryfiber":5.4,"phosphorus":753,"name":"サバ缶カレーライス","energykcal":1672,"vitaminaretinolequivalent":475,"niacin":27.1,"salt":5.4,"ash":null,"carbohydrate":282.9,"cookingtime":5,"water":null,"hasiron":false,"vitaminb2":0.85,"genre":{"_id":2,"name":"洋"},"protein":46.6,"vitamink":11,"energykj":null,"directions":"1. エノキ、シメジは石づきを取り、ほぐす。ニンジンは薄めのいちょう切りにする。\n2. 鍋に水とフライドオニオンを入れ、ふたをして火にかける。沸騰したら弱火にし、２分くらい煮る（最初から具材も一緒に煮込んでもよい）。\n3. ②に①とサバ缶を缶汁ごと加え、ふたをして３～４分煮込む。\n4. 具材がやわらかく煮えたらルウを入れ、溶けたら完成。器にご飯を盛ってカレーをかけ、あればゆで野菜適量（分量外）を添える。\n\n※米の浸水、炊飯時間は調理時間に含まない。\n\n※レシピの分量はがっつり男子1人分。小中学生や女子選手なら2人分が目安。\n\n※栄養価は参考値。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":2143,"vitaminetocopherolgamma":null,"provider":{"_id":92,"priority":12,"url":null,"name":"横浜高校野球部元寮母、管理栄養士・渡邊元美"},"tags":[{"_id":14,"name":"bone"},{"_id":59,"name":"recovery"},{"_id":77,"name":"weightgain"}],"servings":"がっつり男子1人分"},{"vitaminb6":1.2,"monounsaturatedfattyacid":null,"vitamind":22.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":6.2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":9,"_id":2538,"magnesium":175,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":227,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.91,"potassium":1066,"copper":1.07,"vitaminc":12,"fat":65.5,"vitaminaretinol":null,"zinc":7.9,"pantothenicacid":4.48,"vitaminetocopheroldelta":null,"ingredients":":米:2合（300g）\n:サバ文化干し:1枚（150g）\n:ショウガの甘酢漬け（ガリ）:50g\n:シソ:4～5枚（5g）\n:卵:2個（120g）\n:炒りゴマ:10g\n:もみノリ:5g\n:ミツカンカンタン酢:90g\n:白だし:4g\n:片栗粉:小さじ1/4（0.8g）\n:水:小さじ1\n:油:小さじ1/2（2g）","vitaminb12":20.7,"hasprotein":false,"manganese":null,"date":"2022-10-20T09:00:00Z","calcium":273,"dietaryfiber":5.8,"phosphorus":885,"name":"焼きサバのガリ寿司","energykcal":1880,"vitaminaretinolequivalent":425,"niacin":31.9,"salt":8.4,"ash":null,"carbohydrate":244,"cookingtime":10,"water":null,"hasiron":false,"vitaminb2":1.55,"genre":{"_id":1,"name":"和"},"protein":65.5,"vitamink":73,"energykj":null,"directions":"1. 米は洗って吸水させ、酢飯の水加減で炊く。炊きあがったら、酢を混ぜて冷ましておく。\n2. サバは焼いてほぐす。\n3. ボウルに卵を割りほぐし、白だし、水溶き片栗粉を混ぜ、油を引いたフライパンで薄焼き卵を作る。冷めたら細く切る。\n4. シソ、ショウガの甘酢漬けはそれぞれ千切りにする。\n5. ①に②、④と炒りゴマを混ぜ、③ともみノリを乗せる。\n\n※米の浸水、炊飯時間は調理時間に含まない。\n\n※レシピの分量はがっつり男子1人分。小中学生や女子選手なら3～4人分が目安。\n\n※栄養価は参考値。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":3299,"vitaminetocopherolgamma":null,"provider":{"_id":92,"priority":12,"url":null,"name":"横浜高校野球部元寮母、管理栄養士・渡邊元美"},"tags":[{"_id":14,"name":"bone"},{"_id":29,"name":"endurance"},{"_id":59,"name":"recovery"}],"servings":"がっつり男子1人分"}]},{"_id":62,"path":"calcium","metadescription":"スポーツ栄養「アスレシピ」のカルシウムが豊富なレシピです。骨や歯などを作り、筋肉や心臓の働きなどに関与するカルシウムは、成長期の選手はもちろん、普段から多くとることで当たり負けしない、ケガに強い体をつくることができます。不足しがちな栄養素でもあるため、意識してとりましょう。乳製品や小魚、ゴマなどに多く含まれます。","icon":"nutrient/nutrient.png","name":"カルシウム","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 calcium \u003e= \"120\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\" )\u0026\u0026 calcium \u003e= \"120\" )","description":"骨や歯などを作り、筋肉や心臓の働きなどに関与。成長期の選手はもちろん、普段から多くとることで当たり負けしない、ケガに強い体をつくることができます。不足しがちな栄養素でもあるため、意識してとりましょう。乳製品や小魚、ゴマなどに多く含まれます。","remarks":"主食・主菜120mg以上、副菜・汁物120mg以上","pathname":"calcium","recipes":[{"vitaminb6":0.48,"monounsaturatedfattyacid":null,"vitamind":9.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.1,"vitaminabetacaroteneequivalent":6201,"relatedcolumns":[],"iron":8.4,"_id":2082,"magnesium":149,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":317,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.31,"potassium":1585,"copper":0.55,"vitaminc":78,"fat":15.9,"vitaminaretinol":null,"zinc":3.9,"pantothenicacid":null,"vitaminetocopheroldelta":0.1,"ingredients":":小松菜:200g\n:ごまめ（おせち田作り用イワシ）または乾燥ちりめんじゃこ:30g\n:ゴマ油:小さじ1\n:かつお節:3g\n:炒りゴマ:18g\n:しょうゆ:3g\n:みりん:9g","vitaminb12":19.6,"hasprotein":false,"manganese":null,"date":"2021-01-12T23:00:00Z","calcium":1308,"dietaryfiber":6.1,"phosphorus":902,"name":"小松菜とごまめの無限ふりかけ","energykcal":304,"vitaminaretinolequivalent":520,"niacin":null,"salt":1,"ash":null,"carbohydrate":12.4,"cookingtime":10,"water":null,"hasiron":false,"vitaminb2":0.35,"genre":{"_id":1,"name":"和"},"protein":28.4,"vitamink":422,"energykj":null,"directions":"1. フライパンにゴマ油とごまめを入れて炒める。\n2. 小松菜を１cm幅にカットして炒める。\n3. かつお節、しょうゆ、みりんを入れ、汁けを飛ばすように炒める。\n\n※栄養価は全量分。","vitaminacarotenebeta":6201,"hascalcium":false,"saturatedfat":2.37,"cholesterol":null,"vitaminacryptoxanthin":56,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":6.2,"provider":{"_id":82,"priority":12,"url":"https://athleterecipe.com/column/27","name":"静岡スポーツ栄養研究会／管理栄養士・中野ヤスコ"},"tags":[{"_id":12,"name":"blood"},{"_id":14,"name":"bone"},{"_id":38,"name":"height"},{"_id":65,"name":"soccer"}],"servings":"でき上がり200g分"},{"vitaminb6":0.34,"monounsaturatedfattyacid":null,"vitamind":13.8,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.5,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":6.2,"_id":492,"magnesium":192,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":129,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.23,"potassium":null,"copper":null,"vitaminc":27,"fat":19.5,"vitaminaretinol":null,"zinc":2.6,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":大根の葉:50g\n:かつお節:1g\n:黒すりゴマ:大さじ3\n:梅干し:2個\n:干しエビ:大さじ1\n:シラス:大さじ5\n:みりん:大さじ1\n:しょうゆ:大さじ1\n:ゴマ油:小さじ1","vitaminb12":2.4,"hasprotein":true,"manganese":null,"date":"2016-09-05T00:00:00Z","calcium":1101,"dietaryfiber":6,"phosphorus":null,"name":"カルシウムたっぷりふりかけ","energykcal":329,"vitaminaretinolequivalent":210,"niacin":null,"salt":7.7,"ash":null,"carbohydrate":19,"cookingtime":15,"water":null,"hasiron":true,"vitaminb2":0.2,"genre":{"_id":1,"name":"和"},"protein":19.7,"vitamink":null,"energykj":null,"directions":"1. 大根の葉、梅干しはみじん切りにする。\n2. フライパンで大根の葉を水けがなくなるまで炒める。\n3. 調味料以外の全ての材料を②に加え、よく炒めたら調味料を加える（梅干しの塩加減で、薄いようであれば塩を少々加える）。\n\n※栄養価は全量分。数回分の量なので注意。","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":12,"name":"blood"},{"_id":14,"name":"bone"},{"_id":29,"name":"endurance"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":77,"name":"weightgain"}],"servings":"4～5人分"},{"vitaminb6":0.26,"monounsaturatedfattyacid":null,"vitamind":1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":0.8,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3,"_id":1286,"magnesium":85,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":86,"category":{"_id":5,"name":"デザート"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.23,"potassium":null,"copper":null,"vitaminc":53,"fat":31.4,"vitaminaretinol":null,"zinc":10.8,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":"## ミルクゼリー（6個分）\n:低脂肪牛乳:900ml\n:卵:2個\n:砂糖:大さじ4\n:顆粒ゼラチン:10g\n\n## 腸を元気に梅ソース\n:はちみつ梅:2個\n:レモン汁:小さじ2\n:水:小さじ4\n\n## ノーストレスレモンソース\n:レモン（輪切り）:2枚\n:はちみつ:大さじ2\n:レモン汁:小さじ4\n\n## スタミナ持続イチゴソース\n:イチゴ:6粒\n:イチゴ（飾り用）:2粒\n:コンデンスミルク:大さじ1と1/2\n:レモン汁:小さじ2","vitaminb12":2.3,"hasprotein":false,"manganese":null,"date":"2018-12-13T23:00:00Z","calcium":889,"dietaryfiber":1.2,"phosphorus":null,"name":"３種のアスリートミルクゼリー","energykcal":490,"vitaminaretinolequivalent":153,"niacin":null,"salt":2.7,"ash":null,"carbohydrate":76.4,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":1.1,"genre":{"_id":2,"name":"洋"},"protein":25.2,"vitamink":null,"energykj":null,"directions":"## ミルクゼリー\n1. 鍋に牛乳と砂糖を入れ、泡立て器でかき混ぜる（まだ火はつけない）。\n2. 卵はしっかり溶きほぐす。①の鍋に溶いた卵を茶こしを通して注ぐ。\n3. ②の鍋の火をつけ、沸騰直前で火を止めてゼラチンを加え、ゼラチンがしっかり溶けるまで混ぜ合わせる。\n4. 茶こしを通して③の液を水で濡らした型に流し入れ、１時間程度冷蔵庫で冷やし固める。\n5. それぞれのソースを上にかける。\n\n※ソースは食べる直前にかける。\n\n※好みでミントなどを添えてもよい。\n\n## 腸を元気に梅ソース\n1. はちみつ梅は種を取り、実を包丁などでたたいてペースト状にし、レモン汁と水を加え混ぜ合わせる。\n\n※水の量を調整して好みの濃さにしてください。\n\n## ノーストレスレモンソース\n1. レモンは４mm程度の厚さの輪切りを2枚用意する。\n2. 容器にレモンの輪切り、はちみつ、レモン汁を入れ、冷蔵庫で１時間程冷やす。\n\n## スタミナ持続イチゴソース\n1. イチゴは飾り用を取り分けて残りをミキサーでペーストにし、コンデンスミルク、レモン汁を加え軽く混ぜる。飾り用のイチゴは好みの形に切る。\n\n※ゼリーを冷やし固める時間は調理時間に含まない。\n\n※栄養価は、３種のゼリーを合算して算出。\n\n※はちみつを使用した場合は、１歳未満の乳児には与えないでください。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":17,"priority":null,"url":"https://athleterecipe.com/column/9","name":"管理栄養士・山口美佐"},"tags":[{"_id":12,"name":"blood"},{"_id":14,"name":"bone"},{"_id":19,"name":"christmas"},{"_id":41,"name":"immunity"},{"_id":43,"name":"joint"},{"_id":54,"name":"newyear"},{"_id":56,"name":"oiwai"},{"_id":71,"name":"tennis"}],"servings":"2人分"}]},{"_id":63,"path":"magnesium","metadescription":"スポーツ栄養「アスレシピ」のマグネシウムが豊富なレシピです。カルシウムとのバランスが大事な栄養素で、骨や歯を強化することはもちろん、エネルギーを使う時や筋肉を動かす時なども必要となります。不足するとむくみや血栓の原因に。海藻やナッツ、胚芽などに多く含まれています。","icon":"nutrient/nutrient.png","name":"マグネシウム","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 magnesium \u003e= \"50\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\" ) \u0026\u0026 magnesium \u003e= \"35\" )","description":"カルシウムとのバランスが大事な栄養素。骨や歯を強化することはもちろん、エネルギーを使う時や筋肉を動かす時なども必要となります。不足するとむくみや血栓の原因に。海藻やナッツ、胚芽などに多く含まれます。","remarks":"主食・主菜50mg以上、副菜・汁物35mg以上","pathname":"magnesium","recipes":[{"vitaminb6":0.67,"monounsaturatedfattyacid":4.92,"vitamind":0.3,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":1.1,"vitaminetocopherolalpha":0.9,"vitaminabetacaroteneequivalent":390,"relatedcolumns":[],"iron":2.2,"_id":1365,"magnesium":372,"polyunsaturatedfattyacid":0.96,"rejectionrate":null,"waterinsolubledietaryfiber":1.6,"folicacid":54,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":1.2,"hascarbohydrate":false,"vitaminb1":0.88,"potassium":1000,"copper":0.3,"vitaminc":51,"fat":14.8,"vitaminaretinol":56,"zinc":5.2,"pantothenicacid":2.24,"vitaminetocopheroldelta":null,"ingredients":":豚ロース薄切り肉:4枚程度\n:ジャガイモ:2個\n:薄力粉:大さじ1\n:塩:ひとつまみ\n:コショウ:少々\n:油:大さじ1\n\n### Ａ\n:塩:小さじ1/3\n:コショウ:少々\n:牛乳:大さじ2\n:粉チーズ:大さじ2と1/2\n\n### Ｂ\n:タマネギ:1/4個\n:酒:大さじ1\n:みりん:大さじ1\n:しょうゆ:大さじ1と1/2\n:砂糖:大さじ1/2\n:リンゴ酢:大さじ1\n\n## 付け合わせ\n:サラダ菜:4枚\n:ミニトマト:4個","vitaminb12":1,"hasprotein":false,"manganese":0.27,"date":"2019-03-18T23:00:00Z","calcium":310,"dietaryfiber":2.7,"phosphorus":470,"name":"アッサリ！豚ロースのコロコロマッシュポテト","energykcal":482,"vitaminaretinolequivalent":88.5,"niacin":5.9,"salt":4.3,"ash":7.6,"carbohydrate":34.5,"cookingtime":30,"water":279,"hasiron":false,"vitaminb2":0.52,"genre":{"_id":1,"name":"和"},"protein":32.9,"vitamink":null,"energykj":null,"directions":"1. ジャガイモは４等分にして薄切りにし、水にさらして水けをきる。タマネギはおろし金ですりおろす。\n2. 耐熱容器にジャガイモを入れて600Wの電子レンジで４分30秒加熱する。\n3. ジャガイモがなめらかになるまでつぶし、Aを加えて４等分にする。\n4. 豚肉は、塩、コショウを振り、薄力粉をまぶす。③をのせて包む。\n5. フライパンに油を入れて熱し、④を入れて中火で全面焼き色がつくまで転がしながら焼き、器に取り出す。\n6. フライパンに残っている油で、タマネギをしんなりとするまで中火で炒める。\n7. ⑥にＢの残りの調味料を入れ、ふつふつとしてきたら⑤を加え、中火で絡めながら加熱し、少し水分が飛んでとろみがついたら器に盛る。","vitaminacarotenebeta":369.4,"hascalcium":false,"saturatedfat":6.79,"cholesterol":90,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":1700,"vitaminetocopherolgamma":null,"provider":{"_id":55,"priority":null,"url":"https://athleterecipe.com/column/5","name":"管理栄養士・鎌田伊珠美（監修：管理栄養士・松田幸子）"},"tags":[{"_id":9,"name":"beforegame"},{"_id":10,"name":"bento"},{"_id":19,"name":"christmas"},{"_id":29,"name":"endurance"},{"_id":34,"name":"gameday"},{"_id":49,"name":"leisure"},{"_id":56,"name":"oiwai"},{"_id":69,"name":"swimming"}],"servings":"2人分"},{"vitaminb6":0.75,"monounsaturatedfattyacid":null,"vitamind":1.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":7.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":4.5,"_id":1334,"magnesium":290,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":210,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.33,"potassium":null,"copper":null,"vitaminc":77,"fat":24.5,"vitaminaretinol":null,"zinc":3.3,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":木綿豆腐:1丁\n:鶏むねひき肉:100g\n:タマネギ:1/4個\n:カボチャ:1/8個\n:ホウレン草:1/2束\n:卵:2個\n:オリーブ油:小さじ2\n:溶けるチーズ:30g\n:顆粒コンソメ:小さじ1/2\n:みそ:大さじ1\n:コショウ:少々","vitaminb12":1.1,"hasprotein":false,"manganese":null,"date":"2019-01-16T23:00:00Z","calcium":310,"dietaryfiber":6.4,"phosphorus":null,"name":"カボチャとホウレン草の豆腐グラタン","energykcal":491,"vitaminaretinolequivalent":130,"niacin":null,"salt":2.4,"ash":null,"carbohydrate":30,"cookingtime":15,"water":null,"hasiron":false,"vitaminb2":0.61,"genre":{"_id":2,"name":"洋"},"protein":35.9,"vitamink":null,"energykj":null,"directions":"1. 木綿豆腐は600Wの電子レンジで２～３分加熱し、キッチンペーパーで水けを絞る。カボチャは食べやすい大きさに切り、600Wの電子レンジで３～４分加熱、タマネギはみじん切り、ホウレン草はさっとゆでて２cmくらいの長さに切る。\n2. 鍋にオリーブ油を入れて加熱し、タマネギを炒め、ひき肉を加えさらに炒める。火が通ったら、木綿豆腐を入れて崩しながら炒め、顆粒コンソメとみそを加えて混ぜ合わせる。\n3. 火を止め、溶き卵を入れて混ぜ合わせ、ホウレン草とカボチャも加える。耐熱容器に盛り、コショウ、パン粉適量（分量外）を振り、溶けるチーズをのせ、焦げ色がつくまで焼く。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":10,"priority":2,"url":"https://athleterecipe.com/column/4","name":"管理栄養士・石村智子"},"tags":[{"_id":19,"name":"christmas"},{"_id":21,"name":"cold"},{"_id":41,"name":"immunity"},{"_id":52,"name":"muscle"}],"servings":"2人分"},{"vitaminb6":0.24,"monounsaturatedfattyacid":null,"vitamind":0.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.6,"_id":2564,"magnesium":287,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":112,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.2,"potassium":null,"copper":null,"vitaminc":22,"fat":7.9,"vitaminaretinol":null,"zinc":1.5,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":豆乳:240ml\n:水:160ml\n:昆布だし（顆粒）:小さじ1\n:みそ:小さじ2\n:しょうゆ:小さじ2\n:水菜（ミツバ・豆苗でも可）:60g\n:シメジ:60g\n:木綿豆腐（3個パックのもの）:2個\n:ネギ:10g\n:ショウガ:1片\n:ミョウガ:少々","vitaminb12":0,"hasprotein":false,"manganese":null,"date":"2022-10-31T23:00:00Z","calcium":198,"dietaryfiber":3.2,"phosphorus":null,"name":"豆乳湯豆腐","energykcal":168,"vitaminaretinolequivalent":45,"niacin":null,"salt":1.4,"ash":null,"carbohydrate":10.7,"cookingtime":10,"water":null,"hasiron":false,"vitaminb2":0.18,"genre":{"_id":1,"name":"和"},"protein":14.8,"vitamink":null,"energykj":null,"directions":"1. 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器に盛り、好みでゆずコショウを加える。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":14,"name":"bone"},{"_id":29,"name":"endurance"},{"_id":42,"name":"instantaneous"},{"_id":53,"name":"nabe"}],"servings":"2人分"},{"vitaminb6":0.44,"monounsaturatedfattyacid":null,"vitamind":0.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":4,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.3,"_id":1042,"magnesium":120,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":39,"category":{"_id":4,"name":"汁物"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.24,"potassium":null,"copper":null,"vitaminc":52,"fat":12.8,"vitaminaretinol":null,"zinc":15.8,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":カキ:8～10粒\n:タマネギ:1個\n:小カブ:6～8個\n:ニンジン:1本\n:ホウレン草:1/2束\n:小麦粉:大さじ1\n:固形ブイヨン:1個\n:牛乳:1カップ\n:オリーブ油:大さじ1\n:塩、コショウ:各少々","vitaminb12":23.4,"hasprotein":false,"manganese":null,"date":"2018-03-28T23:00:00Z","calcium":300,"dietaryfiber":6.7,"phosphorus":null,"name":"カキとホウレン草のミルクスープ","energykcal":307,"vitaminaretinolequivalent":62,"niacin":null,"salt":2.5,"ash":null,"carbohydrate":34.7,"cookingtime":15,"water":null,"hasiron":false,"vitaminb2":0.44,"genre":{"_id":2,"name":"洋"},"protein":14.5,"vitamink":null,"energykj":null,"directions":"1. タマネギはみじん切り、小カブは皮をむく。\n2. ニンジンは皮をむき一口大に切り、ホウレン草はサッとゆでて水に放ち、水けを絞り、約2cmの長さに切る。\n3. 鍋にオリーブ油の半量を熱し、下処理をしたカキ（※）に小麦粉をまぶして入れ、焼き目がついたら取り出す。\n4. ③の鍋に残りのオリーブ油を熱し、タマネギのみじん切りを炒め、小カブとニンジンを入れ、少量の水と固形ブイヨンを加えて煮る。\n5. 火が通ったら、③のカキを加え中まで火を通し、牛乳を加え、沸騰直前まで温め、塩、コショウで味を調え、最後にホウレン草を加える。\n\n※カキは次のように下処理をするとおいしくなります。カキをザルにあけてボウルに移し、塩小さじ1と片栗粉小さじ1を加え、軽く混ぜ、約2カップの水を入れ、優しくかき混ぜ汚れを落とす。汚れた水を捨て、きれいな水で2～3回ゆすぐ。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":10,"priority":2,"url":"https://athleterecipe.com/column/4","name":"管理栄養士・石村智子"},"tags":[{"_id":12,"name":"blood"},{"_id":29,"name":"endurance"},{"_id":42,"name":"instantaneous"},{"_id":43,"name":"joint"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":0.8,"monounsaturatedfattyacid":null,"vitamind":1.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":6.8,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":10.7,"_id":1635,"magnesium":191,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":516,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.88,"potassium":null,"copper":null,"vitaminc":103,"fat":39.7,"vitaminaretinol":null,"zinc":14.8,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":"## 効き目速攻ヘム鉄サンド\n:食パン（6枚切り）:2枚\n:豚レバー:60g\n:ニラ:30g\n:モヤシ:40g\n:オイスターソース:大さじ1\n:ゴマ油:6g\n\n### Ａ\n:酒、しょうゆ:各大さじ2\n:おろしショウガ:10g\n\n## 疲労回復万全サンド\n:食パン（6枚切り）:2枚\n:豚もも肉（赤身）:60g\n:ニラ:30g\n:モヤシ:40g\n:油:6g\n\n### Ａ\n:酒、しょうゆ:各大さじ2\n:おろしショウガ:10g\n\n## 鉄をヘルプ葉酸サンド\n:食パン（6枚切り）:2枚\n:卵:2個\n:チーズ:2枚\n:キュウリ:40g\n:ブロッコリー:40g\n:マヨネーズ:30g\n\n## 非ヘム鉄ヘルプCサンド\n:食パン（6枚切り）:2枚\n:オレンジ:60g\n:キウイ（ゴールド・グリーン）:各40g\n:カッテージチーズ:40g\n:ヨーグルト:40g\n\n## 非ヘム鉄サンド\n:食パン（6枚切り）:2枚\n:アサリ:40g\n:ホウレン草:60g\n:パスタ:20g\n:オリーブ油:10g\n:塩、コショウ:各適量","vitaminb12":22,"hasprotein":false,"manganese":null,"date":"2019-11-10T23:00:00Z","calcium":351,"dietaryfiber":10.7,"phosphorus":null,"name":"スーパー血液強化サンド","energykcal":1091,"vitaminaretinolequivalent":4889,"niacin":null,"salt":5.3,"ash":null,"carbohydrate":120.8,"cookingtime":30,"water":null,"hasiron":false,"vitaminb2":1.48,"genre":{"_id":2,"name":"洋"},"protein":61.5,"vitamink":null,"energykj":null,"directions":"## 効き目速攻ヘム鉄サンド\n1. 豚レバーは牛乳（分量外）に20分ほど浸け、臭みを抜く。\n2. ポリ袋に豚レバーとAを入れ、よくもみこむ。ニラは２cm幅に切り、モヤシは洗って水けをきる。\n3. フライパンにゴマ油を入れて熱し、レバーをよく炒める。\n4. モヤシとニラを加え、ポリ袋に残った調味料も入れる。最後にオイスターソースを入れて炒め合わせる。\n5. パンの耳を切り落とし、具材を乗せて半分に折る。\n\n## 疲労回復万全サンド\n1. ポリ袋に豚肉とAを入れ、よくもみ込む。ニラは２cm幅に切り、モヤシは洗って水けをきる。\n2. フライパンに油を熱し、豚肉をよく炒める。\n3. モヤシとニラを加え、ポリ袋に残った調味料も入れて炒め合わせる。\n4. パンの耳を切り落とし、具材をのせて半分に折る。\n\n※「効き目速攻ヘム鉄サンド」と「疲労回復万全サンド」は、野菜（ニラ、モヤシ）を先にまとめて炒め、半分ずつに分けて作ると時間短縮になります。\n\n## 鉄をヘルプ葉酸サンド\n1. ゆで卵を作る。卵と同時にブロッコリーもゆでる。\n2. キュウリは薄い輪切りにする。\n3. ゆで卵の殻をむいて乱切りにし、キュウリ、プロッコリーとともにマヨネーズであえる。\n4. パンの耳を切り落とし、チーズを置いて具材を乗せ、半分に折る。\n\n## 非ヘム鉄ヘルプCサンド\n1. オレンジはくし形切りにし、さらに一口大に小さく切る。\n2. キウイは輪切りにし、さらに一口大に小さく切る。\n3. カッテージチーズとヨーグルトをよく混ぜ、①、②を加えてあえる。\n4. パンの耳を切り落とし、具材を乗せて半分に折る。\n\n## 非ヘム鉄サンド\n1. パスタをゆでる（ゆで卵の湯を使ってもよい）。\n2. ホウレン草はよく洗ってゆで、３cm長さに切る。アサリは缶詰から出して汁けをきる。\n3. ①、②をあえて塩、コショウで味を調え、オリーブ油をかけてよく混ぜる。\n4. パンの耳を切り落とし、具材を乗せて半分に折る。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":68,"priority":null,"url":"https://athleterecipe.com/bukatsubento/column2019","name":"部活弁当2019（管理栄養士・山口美佐）"},"tags":[{"_id":10,"name":"bento"},{"_id":12,"name":"blood"},{"_id":43,"name":"joint"},{"_id":59,"name":"recovery"}],"servings":"2人分"}]},{"_id":66,"path":"vitamin-a","metadescription":"スポーツ栄養「アスレシピ」のビタミンＡが豊富なレシピです。ビタミンＡは、運動すると発生する活性酸素を除去する効果があります。活性酸素は体のサビとなるため、良いコンディションを維持するにはビタミンＡが必要で、そのほか免疫力や視覚などにも関与します。レバーや卵、ニンジン、ホウレンソウ、ノリなどに多く含まれます。","icon":"nutrient/nutrient.png","name":"ビタミンＡ","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 vitaminaretinolequivalent \u003e= \"142\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\" || category.name==\"補食・間食\") \u0026\u0026 vitaminaretinolequivalent \u003e= \"99\" )","description":"運動すると発生する活性酸素を除去する効果があります。活性酸素は体のサビとなるため、良いコンディションを維持するには必要で、免疫力や視覚などにも関与します。レバーや卵、ニンジン、ホウレンソウ、ノリなどに多く含まれます。","remarks":"主食・主菜142µg以上、副菜・汁物・補食・間食99µg以上","pathname":"vitaminaretinolequivalent","recipes":[{"vitaminb6":0.92,"monounsaturatedfattyacid":2.18,"vitamind":1.6,"vitaminetocopherolbeta":0,"status":"open","watersolubledietaryfiber":0.2,"vitaminetocopherolalpha":2.9,"vitaminabetacaroteneequivalent":756,"relatedcolumns":[],"iron":17.5,"_id":1774,"magnesium":52,"polyunsaturatedfattyacid":3.01,"rejectionrate":null,"waterinsolubledietaryfiber":1.7,"folicacid":1094,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":0,"hascarbohydrate":false,"vitaminb1":0.52,"potassium":641,"copper":1.37,"vitaminc":34,"fat":9.4,"vitaminaretinol":16250,"zinc":9.2,"pantothenicacid":9.73,"vitaminetocopheroldelta":0,"ingredients":":豚レバー:250g\n:ニラ:40g\n:モヤシ:200g\n:牛乳:約200ml\n:片栗粉:適量\n:ゴマ油:小さじ2\n\n## 下味\n:酒:小さじ2\n:しょうゆ:小さじ2\n\n## 合わせ調味料\n:しょうゆ:大さじ1\n:みりん:大さじ1\n:砂糖:大さじ1\n:オイスターソース:小さじ1\n:鶏がらスープの素:小さじ1","vitaminb12":31.5,"hasprotein":false,"manganese":0.19,"date":"2020-03-09T23:00:00Z","calcium":52,"dietaryfiber":1.9,"phosphorus":492,"name":"スタミナUP☆ニラレバ炒め","energykcal":281,"vitaminaretinolequivalent":16313,"niacin":18.1,"salt":null,"ash":4.8,"carbohydrate":17.4,"cookingtime":30,"water":223.4,"hasiron":false,"vitaminb2":4.64,"genre":{"_id":5,"name":"中"},"protein":28.6,"vitamink":83,"energykj":null,"directions":"1. レバーを食べやすい大きさにそぎ切りし、牛乳に約15分浸し、臭み抜きする。ニラは約５cmの長さにカットする。\n2. ①のレバーの水けをきり、酒としょうゆで下味をつけた後、水けをふいて片栗粉をまぶす。\n3. 熱したフライパンにゴマ油をひき、②のレバーを焼き、いったん取り出す。\n4. ③のフライパンでモヤシとニラを炒め、レバーを戻し、合わせ調味料を加え混ぜて全体に味付けする。","vitaminacarotenebeta":756,"hascalcium":false,"saturatedfat":1.73,"cholesterol":313,"vitaminacryptoxanthin":6,"dateuntil":null,"hasvitaminb1":false,"sodium":792,"vitaminetocopherolgamma":2.3,"provider":{"_id":50,"priority":10,"url":"https://athleterecipe.com/column/22","name":"元ＮＦＬチアリーダー松崎美奈子"},"tags":[{"_id":12,"name":"blood"},{"_id":24,"name":"dance"},{"_id":29,"name":"endurance"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":0.93,"monounsaturatedfattyacid":null,"vitamind":1.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":18.5,"_id":1175,"magnesium":109,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":1146,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.53,"potassium":null,"copper":null,"vitaminc":52,"fat":11.1,"vitaminaretinol":null,"zinc":9.2,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":豚レバー:240g\n:片栗粉:適宜\n:油:小さじ1\n:中華麺:2玉\n:水:1/2カップ\n:ホウレン草:150g\n:青ノリ:小2\n:レモン:1/4個\n\n### Ａ\n:ニンニク:1片\n:塩、コショウ:各少々\n:酒:小さじ1\n:ゴマ油:小さじ1\n\n### Ｂ\n:ウスターソース:大さじ2\n:ナンプラー:小さじ1\n:酒:大さじ1","vitaminb12":30.4,"hasprotein":false,"manganese":null,"date":"2018-08-12T23:00:00Z","calcium":84,"dietaryfiber":6.1,"phosphorus":null,"name":"レバーとホウレン草の焼きそば","energykcal":592,"vitaminaretinolequivalent":15872,"niacin":null,"salt":5,"ash":null,"carbohydrate":80.3,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":4.51,"genre":{"_id":1,"name":"和"},"protein":35.2,"vitamink":null,"energykj":null,"directions":"1. ニンニクはすりおろす。\n2. 豚レバーは血抜きをして水けをペーパータオルでふき、食べやすい大きさに切り、Aに漬ける。\n3. ②に片栗粉をまぶし、油を熱したフライパンで表面を焼き、取り出す。\n4. ③のフライパンにそのまま中華麺と水を加え、さらにBを入れて炒める。\n5. 汁けがなくなってきたらホウレン草を加えて炒め、③を戻し入れる。\n6. 器に盛り、青ノリを振り、レモンを搾る。\n\n※レバーを血抜きする時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":12,"name":"blood"},{"_id":31,"name":"fatigue"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":1.01,"monounsaturatedfattyacid":null,"vitamind":1.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":3.9,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":17.4,"_id":469,"magnesium":68,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":1056,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.54,"potassium":null,"copper":null,"vitaminc":124,"fat":11.1,"vitaminaretinol":null,"zinc":9.8,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":ご飯:300g\n:豚レバー:240g\n:牛乳:1/4カップ\n:ショウガ:2片\n:油:小さじ2\n:赤パプリカ:100g\n:ズッキーニ:100g\n:レタス:40g\n:中華だしの素:小さじ1\n:カレー粉:大さじ1\n:塩、コショウ:各少々","vitaminb12":30.3,"hasprotein":true,"manganese":null,"date":"2016-08-10T02:00:00Z","calcium":86,"dietaryfiber":3.6,"phosphorus":null,"name":"レバーカレーチャーハン","energykcal":513,"vitaminaretinolequivalent":15708,"niacin":null,"salt":1.6,"ash":null,"carbohydrate":68.8,"cookingtime":20,"water":null,"hasiron":true,"vitaminb2":4.5,"genre":{"_id":5,"name":"中"},"protein":31.1,"vitamink":null,"energykj":null,"directions":"1. パプリカ、ズッキーニ、レタスは細かく切る。ショウガはすりおろす。\n2. レバーは食べやすい大きさに切り、牛乳につけて臭みを取る。\n3. フライパンに油をひき、ショウガとレバーを炒め、ご飯を加えてさらに炒める。\n4. ③に全ての野菜を加えてさっと炒め、中華だし、カレー粉を加え、塩コショウで味を調える。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":12,"name":"blood"},{"_id":23,"name":"constipation"},{"_id":29,"name":"endurance"},{"_id":30,"name":"fatdown"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":59,"name":"recovery"},{"_id":76,"name":"volleyball"},{"_id":79,"name":"weightlose"}],"servings":"2人分"}]},{"_id":67,"path":"vitamin-d","metadescription":"スポーツ栄養「アスレシピ」のビタミンＤが豊富なレシピです。ビタミンＤはカルシウムの吸収を高めてくれるため、骨を強化したり、骨折の回復時には意識してとりたい栄養素です。不足すると骨の病気がおこりやすくなります。カツオ、サケ、レバー、キクラゲなどに多く含まれます。","icon":"nutrient/nutrient.png","name":"ビタミンＤ","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 vitamind \u003e= \"1.0\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\") \u0026\u0026 vitamind \u003e= \"1.0\" )","description":"カルシウムの吸収を高める働きがあります。骨を強化したり、骨折の回復時には意識してとりたい栄養素。不足すると骨の病気がおこりやすくなります。カツオ、サケ、レバー、キクラゲなどに多く含まれます。","remarks":"主食・主菜1.0µg以上、副菜・汁物1.0µg以上","pathname":"vitamind","recipes":[{"vitaminb6":0.27,"monounsaturatedfattyacid":null,"vitamind":87,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.3,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":12.3,"_id":685,"magnesium":184,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":216,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.18,"potassium":null,"copper":null,"vitaminc":33,"fat":6.3,"vitaminaretinol":null,"zinc":4.8,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":アサリ:80g\n:ホタテ:240g\n:キャベツ:100g\n:ニラ:60g\n:ネギ:40g\n:キクラゲ:40g\n:中華麺:240g\n:ゴマ油:6g\n:酒:大さじ3\n:水(スープ用):1000ml\n:鶏がらスープの素:10g\n:塩、コショウ:各少々","vitaminb12":34.7,"hasprotein":true,"manganese":null,"date":"2017-04-20T23:00:00Z","calcium":185,"dietaryfiber":16.2,"phosphorus":null,"name":"春タンメン","energykcal":546,"vitaminaretinolequivalent":118,"niacin":null,"salt":3,"ash":null,"carbohydrate":89.7,"cookingtime":25,"water":null,"hasiron":true,"vitaminb2":0.68,"genre":{"_id":5,"name":"中"},"protein":31.9,"vitamink":null,"energykj":null,"directions":"1. アサリは塩水（分量外）に浸けて新聞紙をかぶせ、砂抜きをする。\n2. 大きめの鍋にたっぷりの水を入れ、麺をゆでる湯を沸かす。\n3. ニラは食べやすい大きさに切る。キクラゲは水で戻し、石づきを取って半分に切る。\n4. フライパンを中火で熱し、ゴマ油を入れて香りがたったらキャベツを炒める。少し火が通ったらアサリとホタテを加え、水と酒を入れてふたをし、3分煮る。\n5. ふたを取ってキクラゲとニラを加え、1～2分煮る。鶏がらスープの素を入れ、塩、コショウで味を調える。\n6. ②の湯が沸騰したら、麺を好みの固さにゆでる。ゆでている間にネギを輪切りにする。麺がゆで上がったらざるに上げ、しっかり水けをきって深い器に入れる。⑤の具材とスープを注ぎ、ネギをのせる。","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":17,"priority":null,"url":"https://athleterecipe.com/column/9","name":"管理栄養士・山口美佐"},"tags":[{"_id":12,"name":"blood"},{"_id":14,"name":"bone"},{"_id":23,"name":"constipation"},{"_id":30,"name":"fatdown"},{"_id":43,"name":"joint"},{"_id":71,"name":"tennis"},{"_id":79,"name":"weightlose"},{"_id":100,"name":"noodles"},{"_id":101,"name":"chinesenoodle"}],"servings":"2人分"},{"vitaminb6":0.7,"monounsaturatedfattyacid":14.33,"vitamind":70,"vitaminetocopherolbeta":0.2,"status":"open","watersolubledietaryfiber":1.29,"vitaminetocopherolalpha":7.8,"vitaminabetacaroteneequivalent":2250,"relatedcolumns":[],"iron":2.95,"_id":1595,"magnesium":120,"polyunsaturatedfattyacid":5.74,"rejectionrate":null,"waterinsolubledietaryfiber":3.48,"folicacid":160,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":10.8,"hascarbohydrate":false,"vitaminb1":0.3,"potassium":1150,"copper":0.5,"vitaminc":90,"fat":26.4,"vitaminaretinol":49,"zinc":2.1,"pantothenicacid":1.18,"vitaminetocopheroldelta":0.5,"ingredients":":メカジキ:160g\n:ジャガイモ:1/2個\n:小麦粉:大さじ2\n:油:大さじ2\n:サラダホウレン草:約1袋\n:赤パプリカ:1/4個\n:黄パプリカ:1/4個\n:カイワレ大根:約1パック\n\n## ピリ辛みそだれ\n:みそ:大さじ1\n:カシューナッツ:30g\n:しょうゆ:小さじ1\n:酢:大さじ1\n:砂糖:小さじ1\n:豆板醤:小さじ1/4","vitaminb12":1.5,"hasprotein":false,"manganese":0.389,"date":"2019-09-30T23:00:00Z","calcium":55,"dietaryfiber":4.75,"phosphorus":380,"name":"メカジキのピリ辛サイコロ","energykcal":483.5,"vitaminaretinolequivalent":238,"niacin":8.3,"salt":1.95,"ash":4.982,"carbohydrate":37.6,"cookingtime":15,"water":217,"hasiron":false,"vitaminb2":0.28,"genre":{"_id":1,"name":"和"},"protein":23.7,"vitamink":170,"energykj":2021,"directions":"1. ホウレン草、カイワレ大根は根を除き、２～３cmに切り、パプリカは細く千切りにする。すべて合わせて洗い、水けをきっておく。\n2. メカジキ、ジャガイモは約１cm角のサイコロサイズに切る。\n3. ②の水けを拭き、それぞれ小麦粉をまぶす（各大さじ１杯ずつを目安）。\n4. 中火で温めたフライパンに油大さじ１を引き、ジャガイモを入れる。表面が透き通ってきたら、さらに油大さじ１を加え、メカジキも入れて焦げないように加熱する。\n5. ④を加熱している間に、ピリ辛みそだれの調味料を合わせておく。カシューナッツは粗みじんに砕く。\n6. ④に火が通ったら油をきり、形が崩れないように⑤と合わせる。\n7. 器に①を敷き、⑥を盛り付ける。","vitaminacarotenebeta":2235.5,"hascalcium":false,"saturatedfat":3.81,"cholesterol":60,"vitaminacryptoxanthin":52,"dateuntil":null,"hasvitaminb1":false,"sodium":750,"vitaminetocopherolgamma":5.4,"provider":{"_id":28,"priority":null,"url":"https://athleterecipe.com/column/5","name":"栄養士・新井枝里（監修：管理栄養士・松田幸子）"},"tags":[{"_id":12,"name":"blood"},{"_id":38,"name":"height"},{"_id":69,"name":"swimming"},{"_id":77,"name":"weightgain"}],"servings":"2人分"},{"vitaminb6":0.57,"monounsaturatedfattyacid":null,"vitamind":39.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":3,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.9,"_id":770,"magnesium":53,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":24,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.38,"potassium":null,"copper":null,"vitaminc":7,"fat":15.8,"vitaminaretinol":null,"zinc":0.8,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":サケ:4切れ\n:塩、コショウ:各少々\n:小麦粉:大さじ4\n:油:大さじ2\n:バジルソース（パスタ用）:大さじ1\n","vitaminb12":11.3,"hasprotein":false,"manganese":null,"date":"2017-07-16T23:30:00Z","calcium":17,"dietaryfiber":1.5,"phosphorus":null,"name":"サーモンソテー","energykcal":311,"vitaminaretinolequivalent":33,"niacin":null,"salt":0.5,"ash":null,"carbohydrate":11.9,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.2,"genre":{"_id":2,"name":"洋"},"protein":28.4,"vitamink":null,"energykj":null,"directions":"1. 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((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\")\u0026\u0026 vitaminetocopherolalpha\u003e= \"2.0\" 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\n:しょうゆ:70ml\n:みりん:大さじ2\n:砂糖:大さじ1\n:ニンニクペースト:小さじ1\n:タマネギ:1/2個","vitaminb12":2.4,"hasprotein":false,"manganese":null,"date":"2019-05-30T23:00:00Z","calcium":47,"dietaryfiber":3.1,"phosphorus":null,"name":"和風ソースで食べる牛もものカットステーキ","energykcal":295,"vitaminaretinolequivalent":60,"niacin":null,"salt":6.3,"ash":null,"carbohydrate":26.3,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.37,"genre":{"_id":1,"name":"和"},"protein":25.3,"vitamink":null,"energykj":null,"directions":"1. 肉は冷蔵庫から出し、室温に戻して塩、コショウ各少々（分量外）を振る。\n2. ステーキソースを作る。Aの材料をミキサー、またはタマネギをみじん切りにして混ぜ、鍋でひと煮立ちさせる。\n3. フライパンを強火で煙が出るまで熱し、中火にして油を引く。肉の厚さによって片面の焼き時間をレア、ミディアム、ウェルダンなど好みで焼く。\n4. ③を食べやすく切って器に盛り、ソースをかけ、ゆでたブロッコリーとミニトマトを添える。\n\n※肉を室温に戻す時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":17,"priority":null,"url":"https://athleterecipe.com/column/9","name":"管理栄養士・山口美佐"},"tags":[{"_id":12,"name":"blood"},{"_id":19,"name":"christmas"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":56,"name":"oiwai"},{"_id":71,"name":"tennis"}],"servings":"2人分"},{"vitaminb6":0.3,"monounsaturatedfattyacid":null,"vitamind":0.5,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":46,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.9,"_id":1437,"magnesium":29,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":14,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.08,"potassium":null,"copper":null,"vitaminc":2,"fat":24.7,"vitaminaretinol":null,"zinc":1.6,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":鶏手羽先:12本\n:塩、コショウ:各少々\n:片栗粉:適量\n:炒りゴマ:大さじ1\n:揚げ油:適量\n\n### Ａ\n:しょうゆ:50ml\n:みりん:50ml\n:酒:大さじ2\n:砂糖:大さじ2\n:おろしニンニク:小さじ1/2\n:おろしショウガ:小さじ1/2","vitaminb12":0.5,"hasprotein":false,"manganese":null,"date":"2019-05-19T23:00:00Z","calcium":46,"dietaryfiber":0.3,"phosphorus":null,"name":"手羽先揚げ","energykcal":356,"vitaminaretinolequivalent":null,"niacin":null,"salt":1.7,"ash":null,"carbohydrate":11.2,"cookingtime":30,"water":null,"hasiron":false,"vitaminb2":0.1,"genre":{"_id":1,"name":"和"},"protein":16.9,"vitamink":null,"energykj":null,"directions":"1. 手羽先は裏側の骨に沿って包丁で切り目を入れ、塩、コショウをもみ込む。\n2. Aの調味料をバットに合わせる。\n3. 揚げ油を160℃に熱し、①の手羽先に片栗粉を振って入れ、８分揚げて一度取り出す（油がはねるので注意）。\n4. 油の温度を180℃に上げ、再び手羽先を入れて１分ほど、きつね色になるまで加熱する。\n5. ④が熱いうちに②に浸し、味をしみこませる。器に盛り、ゴマを振る。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[{"_id":29,"name":"endurance"},{"_id":43,"name":"joint"}],"servings":"4人分"},{"vitaminb6":0.4,"monounsaturatedfattyacid":null,"vitamind":0,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":41,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.7,"_id":796,"magnesium":150,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":210,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.3,"potassium":null,"copper":null,"vitaminc":82,"fat":6.3,"vitaminaretinol":null,"zinc":2.2,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":豆腐:1丁\n:冷凍むきエビ:200g\n:ブロッコリー:1/2株\n:パプリカ（赤・黄）:各1/8個\n:鶏がらスープ:1カップ\n:酒:小さじ1\n:塩麹:大さじ1\n:水溶き片栗粉:適量","vitaminb12":1.6,"hasprotein":false,"manganese":null,"date":"2017-08-02T23:00:00Z","calcium":190,"dietaryfiber":4.5,"phosphorus":null,"name":"豆腐とエビとブロッコリーの塩麹あんかけ","energykcal":255,"vitaminaretinolequivalent":3,"niacin":null,"salt":2,"ash":null,"carbohydrate":17.3,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.3,"genre":{"_id":1,"name":"和"},"protein":32,"vitamink":null,"energykj":null,"directions":"1. 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フライパンにオリーブ油を熱し、豚肉を炒め、取り出しておく。\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n2. ①（のフライパン）に皮をむいて薄切りにしたタマネギ、一口サイズにカットしたニンジン、ジャガイモを入れて炒める。\t\n3. ②に具がかぶるくらいの水を入れて、具材がやわらかくなるまで煮込む。\n4. 紫キャベツをせん切りにする。\t\t\t\n5. 火を止めて、①の豚肉、ヨーグルトとカレールーを入れ、再度点火し、弱火でさらに煮込み、とろみをつける。\n6. ご飯とカレーを器に盛り、最後に紫キャベツとカイワレ大根を添える。\n\n※調理時間に炊飯時間は含まない。\n\n※カレールーをカレー粉に変えると、脂質控えめに作ることができます（体重や体脂肪を減らしたい選手におすすめ）。\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t","vitaminacarotenebeta":3653,"hascalcium":false,"saturatedfat":6.6,"cholesterol":95,"vitaminacryptoxanthin":78,"dateuntil":null,"hasvitaminb1":false,"sodium":1160,"vitaminetocopherolgamma":null,"provider":{"_id":50,"priority":10,"url":"https://athleterecipe.com/column/22","name":"元ＮＦＬチアリーダー松崎美奈子"},"tags":[{"_id":9,"name":"beforegame"},{"_id":12,"name":"blood"},{"_id":21,"name":"cold"},{"_id":29,"name":"endurance"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":1.02,"monounsaturatedfattyacid":null,"vitamind":0.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.5,"_id":692,"magnesium":178,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":80,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":1.74,"potassium":null,"copper":null,"vitaminc":23,"fat":26.3,"vitaminaretinol":null,"zinc":5.3,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":玄米ご飯:400g\n:豚もも肉:300g\n:ショウガ:1片\n:ゴマ油:小さじ2\n:キャベツ:100g\n:パセリ:適量\n\n### Ａ\n:きび砂糖:大さじ1\n:酒:大さじ1\n:みりん:大さじ1\n:しょうゆ:大さじ1/2","vitaminb12":0.5,"hasprotein":false,"manganese":null,"date":"2017-04-23T23:00:00Z","calcium":85.4,"dietaryfiber":5,"phosphorus":null,"name":"肉巻きおにぎり","energykcal":759,"vitaminaretinolequivalent":14,"niacin":null,"salt":0.8,"ash":null,"carbohydrate":85.4,"cookingtime":15,"water":null,"hasiron":false,"vitaminb2":0.4,"genre":{"_id":1,"name":"和"},"protein":39.3,"vitamink":null,"energykj":null,"directions":"1. ご飯に白ゴマを2/3量混ぜる。ショウガをすりおろす。\n2. Ａを混ぜ合わせ、1/3量に①のおろしショウガを混ぜ、豚肉を加えてよくもみ込む。\n3. ①のご飯を3等分し、俵型に握る。②の肉を巻く。\n4. フライパンにクッキングシートを敷き、③を焼く。\n5. キャベツをせん切りにして器に敷き、④をのせて残りのＡと白ゴマをかけ、パセリを飾る。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":10,"name":"bento"},{"_id":23,"name":"constipation"},{"_id":52,"name":"muscle"},{"_id":59,"name":"recovery"},{"_id":60,"name":"refreshment"}],"servings":"2人分"},{"vitaminb6":0.95,"monounsaturatedfattyacid":null,"vitamind":0.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":4.2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3,"_id":2273,"magnesium":115,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":150,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":1.69,"potassium":null,"copper":null,"vitaminc":34,"fat":19.6,"vitaminaretinol":null,"zinc":6,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":ご飯:400g\n:パルメザンチーズ:大さじ1\n:炒りゴマ:大さじ1\n:豚もも肉（薄切り）:300g\n:ショウガ:1片\n:小麦粉:大さじ1\n:オリーブ油:大さじ1\n:モロヘイヤ:100g\n\n### 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⑤を器に盛り、フライパンに残りのAと③を入れ、さっと火を通してソースを作り、おにぎりの上からかける。\n\n※ご飯を炊く時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":29,"name":"endurance"},{"_id":42,"name":"instantaneous"},{"_id":52,"name":"muscle"}],"servings":"2人分"}]},{"_id":70,"path":"vitamin-b2","metadescription":"スポーツ栄養「アスレシピ」のビタミンＢ２が豊富なレシピです。「発育のビタミン」とも呼ばれる栄養素で、成長促進、爪や髪などの細胞の再生に関わります。脂質をエネルギーに変えたいときにも必要です。不足すると口内炎などの原因に。レバーやウナギ、サバ、牛乳、納豆などに多く含まれます。","icon":"nutrient/nutrient.png","name":"ビタミンＢ２","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 vitaminb2 \u003e= \"0.3\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\") \u0026\u0026 vitaminb2 \u003e= \"0.2\" 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合わせ調味料\n:しょうゆ:大さじ1\n:みりん:大さじ1\n:砂糖:大さじ1\n:オイスターソース:小さじ1\n:鶏がらスープの素:小さじ1","vitaminb12":31.5,"hasprotein":false,"manganese":0.19,"date":"2020-03-09T23:00:00Z","calcium":52,"dietaryfiber":1.9,"phosphorus":492,"name":"スタミナUP☆ニラレバ炒め","energykcal":281,"vitaminaretinolequivalent":16313,"niacin":18.1,"salt":null,"ash":4.8,"carbohydrate":17.4,"cookingtime":30,"water":223.4,"hasiron":false,"vitaminb2":4.64,"genre":{"_id":5,"name":"中"},"protein":28.6,"vitamink":83,"energykj":null,"directions":"1. レバーを食べやすい大きさにそぎ切りし、牛乳に約15分浸し、臭み抜きする。ニラは約５cmの長さにカットする。\n2. ①のレバーの水けをきり、酒としょうゆで下味をつけた後、水けをふいて片栗粉をまぶす。\n3. 熱したフライパンにゴマ油をひき、②のレバーを焼き、いったん取り出す。\n4. ③のフライパンでモヤシとニラを炒め、レバーを戻し、合わせ調味料を加え混ぜて全体に味付けする。","vitaminacarotenebeta":756,"hascalcium":false,"saturatedfat":1.73,"cholesterol":313,"vitaminacryptoxanthin":6,"dateuntil":null,"hasvitaminb1":false,"sodium":792,"vitaminetocopherolgamma":2.3,"provider":{"_id":50,"priority":10,"url":"https://athleterecipe.com/column/22","name":"元ＮＦＬチアリーダー松崎美奈子"},"tags":[{"_id":12,"name":"blood"},{"_id":24,"name":"dance"},{"_id":29,"name":"endurance"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":0.93,"monounsaturatedfattyacid":null,"vitamind":1.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.6,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":18.5,"_id":1175,"magnesium":109,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":1146,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.53,"potassium":null,"copper":null,"vitaminc":52,"fat":11.1,"vitaminaretinol":null,"zinc":9.2,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":豚レバー:240g\n:片栗粉:適宜\n:油:小さじ1\n:中華麺:2玉\n:水:1/2カップ\n:ホウレン草:150g\n:青ノリ:小2\n:レモン:1/4個\n\n### Ａ\n:ニンニク:1片\n:塩、コショウ:各少々\n:酒:小さじ1\n:ゴマ油:小さじ1\n\n### Ｂ\n:ウスターソース:大さじ2\n:ナンプラー:小さじ1\n:酒:大さじ1","vitaminb12":30.4,"hasprotein":false,"manganese":null,"date":"2018-08-12T23:00:00Z","calcium":84,"dietaryfiber":6.1,"phosphorus":null,"name":"レバーとホウレン草の焼きそば","energykcal":592,"vitaminaretinolequivalent":15872,"niacin":null,"salt":5,"ash":null,"carbohydrate":80.3,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":4.51,"genre":{"_id":1,"name":"和"},"protein":35.2,"vitamink":null,"energykj":null,"directions":"1. ニンニクはすりおろす。\n2. 豚レバーは血抜きをして水けをペーパータオルでふき、食べやすい大きさに切り、Aに漬ける。\n3. ②に片栗粉をまぶし、油を熱したフライパンで表面を焼き、取り出す。\n4. ③のフライパンにそのまま中華麺と水を加え、さらにBを入れて炒める。\n5. 汁けがなくなってきたらホウレン草を加えて炒め、③を戻し入れる。\n6. 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③に全ての野菜を加えてさっと炒め、中華だし、カレー粉を加え、塩コショウで味を調える。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":12,"name":"blood"},{"_id":23,"name":"constipation"},{"_id":29,"name":"endurance"},{"_id":30,"name":"fatdown"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":59,"name":"recovery"},{"_id":76,"name":"volleyball"},{"_id":79,"name":"weightlose"}],"servings":"2人分"}]},{"_id":71,"path":"vitamin-b6","metadescription":"スポーツ栄養「アスレシピ」のビタミンＢ６が豊富なレシピです。タンパク質がアミノ酸に分解される時や、アミノ酸が他のアミノ酸に合成される時に必要となる栄養素。タンパク質を多くとりたい成長期や、体を強化したい時期は意識してとりましょう。マグロ、カツオ、サケなどの魚や鶏肉、ニンニクなどに多く含まれます。","icon":"nutrient/nutrient.png","name":"ビタミンＢ６","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 vitaminb6 \u003e= \"0.3\" ) || 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アボカドは皮をむいて種を取り、一口大に切る。トマト、キュウリはヘタを取り、一口大に切る。グリーンリーフは水洗いし、手でちぎる。マグロは一口大に切る。\n2. ボウルに調味料を入れて混ぜ、野菜、マグロ、白炒りゴマを加えてさっとあえ、器に盛る。\n\n※ニンニクの量は好みで調節してください。","vitaminacarotenebeta":823,"hascalcium":false,"saturatedfat":2.39,"cholesterol":29,"vitaminacryptoxanthin":18,"dateuntil":null,"hasvitaminb1":false,"sodium":483,"vitaminetocopherolgamma":2.3,"provider":{"_id":42,"priority":9,"url":"https://athleterecipe.com/column/19","name":"管理栄養士・舘川美貴子"},"tags":[{"_id":23,"name":"constipation"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":82,"name":"handball"}],"servings":"1人分"},{"vitaminb6":6.1,"monounsaturatedfattyacid":0.05,"vitamind":1.1,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":0.6,"vitaminetocopherolalpha":2.7,"vitaminabetacaroteneequivalent":1285,"relatedcolumns":[],"iron":0.8,"_id":1700,"magnesium":43,"polyunsaturatedfattyacid":0.16,"rejectionrate":18,"waterinsolubledietaryfiber":2.3,"folicacid":1,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":6,"hascarbohydrate":false,"vitaminb1":0.19,"potassium":627,"copper":0.12,"vitaminc":43,"fat":0.4,"vitaminaretinol":10,"zinc":0.8,"pantothenicacid":1,"vitaminetocopheroldelta":null,"ingredients":":マダラ:100g\n:塩、コショウ:各少々\t\n:モヤシ:40g\n:エノキタケ:10g\n:カボチャ:30g\n:ピーマン:20g\n:レモン:10g\n:ポン酢じょうゆ:10g","vitaminb12":0.2,"hasprotein":false,"manganese":0.11,"date":"2019-12-25T23:00:00Z","calcium":52,"dietaryfiber":3,"phosphorus":277,"name":"タラの蒸し焼き","energykcal":126,"vitaminaretinolequivalent":116,"niacin":2.9,"salt":1.4,"ash":3,"carbohydrate":11.3,"cookingtime":20,"water":186.3,"hasiron":false,"vitaminb2":0.2,"genre":{"_id":1,"name":"和"},"protein":19.8,"vitamink":13,"energykj":null,"directions":"1. マダラは水洗いして水けをきり、塩、コショウする。\n2. カボチャは種を取ってくし形切り、ピーマンも種を取って縦に切る。\n3. エノキタケは３cm程度に切り、モヤシと混ぜる。\n4. アルミホイルを広げ、モヤシとエノキタケを敷いてマダラを置き、レモンを乗せる。\n5. ④にカボチャ、ピーマンを添えて包み、オーブンで15分ほど焼く。\n6. 魚に火が通ったら出来上がり。ポン酢じょうゆをかけて食べる。","vitaminacarotenebeta":1252,"hascalcium":false,"saturatedfat":0.06,"cholesterol":58,"vitaminacryptoxanthin":34,"dateuntil":null,"hasvitaminb1":false,"sodium":536,"vitaminetocopherolgamma":0.4,"provider":{"_id":42,"priority":9,"url":"https://athleterecipe.com/column/19","name":"管理栄養士・舘川美貴子"},"tags":[{"_id":30,"name":"fatdown"},{"_id":43,"name":"joint"},{"_id":55,"name":"off"},{"_id":79,"name":"weightlose"}],"servings":"1人分"},{"vitaminb6":5.3,"monounsaturatedfattyacid":9.14,"vitamind":0.5,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":1,"vitaminetocopherolalpha":3.7,"vitaminabetacaroteneequivalent":1100,"relatedcolumns":[],"iron":2.7,"_id":1008,"magnesium":45,"polyunsaturatedfattyacid":2.85,"rejectionrate":null,"waterinsolubledietaryfiber":4.1,"folicacid":92,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":9,"hascarbohydrate":false,"vitaminb1":0.19,"potassium":870,"copper":0.18,"vitaminc":28,"fat":19.2,"vitaminaretinol":34,"zinc":3.6,"pantothenicacid":1.66,"vitaminetocopheroldelta":null,"ingredients":":牛肉（切り落とし）:300g\n:カブ（葉つき）:1個\n:タマネギ:1個\n:シメジ:1/2パック\n:カボチャ:1/6個\n:牛乳:300ml\n:酒:大さじ1\n:小麦粉:大さじ2\n:油:大さじ2\n:塩:小さじ1\n:コショウ:少々\n\n### Ａ\n:水:150ml\n:顆粒コンソメ:小さじ2（固形の場合は1個）","vitaminb12":0.6,"hasprotein":false,"manganese":1,"date":"2018-03-05T23:00:00Z","calcium":160,"dietaryfiber":5.1,"phosphorus":290,"name":"牛肉とカボチャのクリーム煮","energykcal":359,"vitaminaretinolequivalent":219,"niacin":5.3,"salt":2.2,"ash":596,"carbohydrate":24.4,"cookingtime":20,"water":267.4,"hasiron":false,"vitaminb2":0.35,"genre":{"_id":1,"name":"和"},"protein":20.5,"vitamink":100,"energykj":null,"directions":"1. カブは茎を1cm程度残して切り落とし、根の部分は皮をむいて縦に8つ割りする。カブの葉は長さ3cm程度に切る。タマネギは薄切りにし、シメジは石づきを除いて手でさく。カボチャは種とわたを取り、一口大に切る。水に通して耐熱容器に並べ、ラップをかけて500Wの電子レンジで4分加熱する。牛肉は食べやすい大きさに切る。\n2. フライパンに油を熱し、タマネギ、牛肉、カブの根、カブの葉、シメジの順に入れて中火で炒める。\n3. 小麦粉を入れ、粉っぽさがなくなるまで炒め、Aを入れる。酒を加え、煮立ったら弱火にし、フタをして3分程度煮る。\n4. 牛乳、カボチャを加えてさっと混ぜ、塩、コショウで味を調える。","vitaminacarotenebeta":2597,"hascalcium":false,"saturatedfat":5.01,"cholesterol":55,"vitaminacryptoxanthin":54,"dateuntil":null,"hasvitaminb1":false,"sodium":880,"vitaminetocopherolgamma":null,"provider":{"_id":31,"priority":null,"url":"https://athleterecipe.com/column/5","name":"管理栄養士・大西美帆（監修：管理栄養士・松田幸子）"},"tags":[{"_id":29,"name":"endurance"},{"_id":52,"name":"muscle"},{"_id":69,"name":"swimming"},{"_id":77,"name":"weightgain"}],"servings":"4人分"}]},{"_id":72,"path":"vitamin-b12","metadescription":"スポーツ栄養「アスレシピ」のビタミンＢ１２が豊富なレシピです。ビタミンＢ１２は赤血球を作る栄養素。鉄や葉酸と一緒にとることで貧血の予防や改善ができます。エネルギー代謝や神経系の機能の維持や改善にも効果があるため、腰痛時なども必要です。シジミやアサリなどの貝類に多く、レバー、ノリにも含まれます。","icon":"nutrient/nutrient.png","name":"ビタミンＢ12","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 vitaminb12 \u003e= \"0.35\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\") \u0026\u0026 vitaminb12 \u003e= \"0.2\" )","description":"赤血球を作る栄養素。鉄や葉酸と一緒にとることで貧血の予防や改善ができます。エネルギー代謝や神経系の機能の維持や改善にも効果があるため、腰痛時なども必要です。シジミやアサリなどの貝類に多く、レバー、ノリにも含まれます。","remarks":"主食・主菜0.35µg以上、副菜・汁物0.2µg以上","pathname":"vitaminb12","recipes":[{"vitaminb6":0.77,"monounsaturatedfattyacid":12.69,"vitamind":0,"vitaminetocopherolbeta":0,"status":"open","watersolubledietaryfiber":0.6,"vitaminetocopherolalpha":1.9,"vitaminabetacaroteneequivalent":486,"relatedcolumns":[],"iron":1.9,"_id":2683,"magnesium":54,"polyunsaturatedfattyacid":3.06,"rejectionrate":null,"waterinsolubledietaryfiber":2.3,"folicacid":0.6,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":2,"hascarbohydrate":false,"vitaminb1":1.15,"potassium":754,"copper":0.21,"vitaminc":75,"fat":29.3,"vitaminaretinol":6,"zinc":5.3,"pantothenicacid":2.22,"vitaminetocopheroldelta":0,"ingredients":":スペアリブ:300g\n:塩:少々\n:コショウ:少々\n:ニンニク:2片\n:砂糖:大さじ2\n:酒:50ml\n:しょうゆ:大さじ2\n:みりん:50ml\n:水:100ml\n:ブロッコリー:120g","vitaminb12":137,"hasprotein":false,"manganese":0.2,"date":"2023-05-24T23:00:00Z","calcium":34,"dietaryfiber":2.9,"phosphorus":351,"name":"豚肉スペアリブの柔らか煮","energykcal":516,"vitaminaretinolequivalent":46,"niacin":7.6,"salt":2.6,"ash":4.7,"carbohydrate":22.2,"cookingtime":90,"water":185.4,"hasiron":false,"vitaminb2":0.5,"genre":{"_id":2,"name":"洋"},"protein":30.5,"vitamink":96,"energykj":2158,"directions":"1. スペアリブは塩、コショウをふり、フライパンで軽く表面の色が変わるまで焼く。\n2. 鍋にスペアリブとつぶしたニンニク、調味料を入れ（肉に調味液がぎりぎり浸るぐらいにする。足りない場合は水を足す）、時々肉に煮汁をかけながら、弱火で40～50分ぐらいコトコトと煮る。水分が蒸発し、肉に照りが出てきたら火を止める。\n3. ブロッコリーはたっぷりの湯でゆでる。\n4. スペアリブとブロッコリーを器に盛り、煮汁をかける。","vitaminacarotenebeta":480,"hascalcium":false,"saturatedfat":11.11,"cholesterol":114,"vitaminacryptoxanthin":4,"dateuntil":null,"hasvitaminb1":false,"sodium":1017,"vitaminetocopherolgamma":0.3,"provider":{"_id":42,"priority":9,"url":"https://athleterecipe.com/column/19","name":"管理栄養士・舘川美貴子"},"tags":[{"_id":29,"name":"endurance"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":82,"name":"handball"}],"servings":"2人分"},{"vitaminb6":0.28,"monounsaturatedfattyacid":null,"vitamind":0.7,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.9,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":5.7,"_id":897,"magnesium":180,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":91,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.2,"potassium":null,"copper":null,"vitaminc":5,"fat":12.2,"vitaminaretinol":null,"zinc":14.6,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":アサリ（殻付き）:15個\n:カキ（むき身）:10粒\n:シメジ:1/2株\n:エリンギ:1本\n:ニンニク:1片\n:油:大さじ1\n:パセリ:少々","vitaminb12":75.3,"hasprotein":false,"manganese":null,"date":"2017-11-19T23:00:00Z","calcium":150,"dietaryfiber":3.6,"phosphorus":null,"name":"カキとアサリのアヒージョ風","energykcal":202,"vitaminaretinolequivalent":26,"niacin":null,"salt":3.3,"ash":null,"carbohydrate":11.2,"cookingtime":15,"water":null,"hasiron":false,"vitaminb2":0.45,"genre":{"_id":2,"name":"洋"},"protein":14.8,"vitamink":null,"energykj":null,"directions":"1. アサリは塩抜きをしておく。キノコはひと口大に切る。\n2. フライパンに油とみじん切りにしたニンニクを入れ、中火にかける。\n3. ニンニクの香りが立ってきたら、アサリとカキを入れ、ふたをして蒸し焼きにする。\n4. アサリの口が開いたらキノコを加え、火が通るまでさらに炒める。\n5. 刻みパセリをふる。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":38,"priority":7,"url":"https://athleterecipe.com/column/16","name":"管理栄養士・田澤梓"},"tags":[{"_id":29,"name":"endurance"},{"_id":42,"name":"instantaneous"}],"servings":"2人分"},{"vitaminb6":0.21,"monounsaturatedfattyacid":null,"vitamind":0.1,"vitaminetocopherolbeta":0.001,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.7,"vitaminabetacaroteneequivalent":574,"relatedcolumns":[],"iron":12.4,"_id":2505,"magnesium":136,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":38,"category":{"_id":4,"name":"汁物"},"vitaminacarotenealpha":5,"hascarbohydrate":false,"vitaminb1":0.08,"potassium":533,"copper":null,"vitaminc":7,"fat":11.5,"vitaminaretinol":9,"zinc":4.4,"pantothenicacid":null,"vitaminetocopheroldelta":0.001,"ingredients":":アサリ（殻付き、生または冷凍）:180g\n:アサリ（むき身、缶詰または冷凍）:50g\n:牛ひき肉:100g\n:ニラ:20g\n:春雨（乾燥）:20g\n:カットワカメ（乾燥）:4g\n:キムチ:40g\n:水:600ml\n:鶏がらスープの素:10g","vitaminb12":63.6,"hasprotein":false,"manganese":null,"date":"2022-07-26T23:00:00Z","calcium":122,"dietaryfiber":1.8,"phosphorus":212,"name":"鉄分たっぷりキムチ鍋スープ","energykcal":225,"vitaminaretinolequivalent":57,"niacin":null,"salt":3.8,"ash":null,"carbohydrate":13,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.3,"genre":{"_id":4,"name":"韓"},"protein":20.2,"vitamink":45,"energykj":null,"directions":"1. 殻付きのアサリは、生の場合は砂出ししておく。冷凍の場合は凍ったまま使用する。\n2. ニラは２cm長さに切る。春雨はキッチンばさみで食べやすい長さに切る。\n3. 鍋をあたため、牛ひき肉を入れて炒める。肉の色が変わったら、水、鶏がらスープの素を入れ、沸騰させる。\n4. 殻付きとむき身のアサリ（缶詰の場合は汁ごと）、ニラ、キムチ、春雨、ワカメを加え、再び沸騰させる。\n\n※殻付きのアサリの砂出し時間は調理時間に含まない。","vitaminacarotenebeta":550,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":1490,"vitaminetocopherolgamma":0.1,"provider":{"_id":82,"priority":12,"url":"https://athleterecipe.com/column/27","name":"静岡スポーツ栄養研究会／管理栄養士・中野ヤスコ"},"tags":[{"_id":12,"name":"blood"}],"servings":"2人分"}]},{"_id":73,"path":"folate","metadescription":"スポーツ栄養「アスレシピ」の葉酸が豊富なレシピです。葉酸は赤血球を作る栄養素。鉄やビタミンB１２と一緒にとることで貧血の予防や改善ができます。消化管などの粘膜も作るので、不足すると胃潰瘍などの原因にも。レバー、ウナギ、パセリ、ホウレンソウ、ブロッコリー、サニーレタスなどに多く含まれます。","icon":"nutrient/nutrient.png","name":"葉酸","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 folicacid \u003e= \"100\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\" || category.name==\"補食・間食\") \u0026\u0026 folicacid \u003e= \"40\" )","description":"赤血球を作る栄養素。鉄やビタミンB１２と一緒にとることで貧血の予防や改善ができます。消化管などの粘膜も作るので、不足すると胃潰瘍などの原因にも。レバー、ウナギ、パセリ、ホウレンソウ、ブロッコリー、サニーレタスなどに多く含まれます。","remarks":"主食・主菜100mg以上、副菜・汁物40mg以上\n\n葉酸の食事摂取基準　15～17歳男女とも　推定平均必要量210μg 推奨量250μg","pathname":"folicacid","recipes":[{"vitaminb6":0.87,"monounsaturatedfattyacid":null,"vitamind":0.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.7,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":10.1,"_id":1367,"magnesium":57,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":1406,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.52,"potassium":null,"copper":null,"vitaminc":46,"fat":5.7,"vitaminaretinol":null,"zinc":4.8,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":鶏レバー:200g\n:タマネギ:1/4個\n:ショウガ:1片\n:アスパラ:4本\n:油:小さじ1\n:レタス:4枚\n:トマト:1/２個\n:ご飯:320g\n\n### Ａ\n:しょうゆ:大さじ2\n:酒:大さじ1\n:みりん:大さじ2","vitaminb12":44.4,"hasprotein":false,"manganese":null,"date":"2019-02-24T23:00:00Z","calcium":42,"dietaryfiber":2.5,"phosphorus":null,"name":"レバーのショウガ焼き丼","energykcal":497,"vitaminaretinolequivalent":14080,"niacin":null,"salt":2.8,"ash":null,"carbohydrate":77.6,"cookingtime":25,"water":null,"hasiron":false,"vitaminb2":1.94,"genre":{"_id":1,"name":"和"},"protein":26.2,"vitamink":null,"energykj":null,"directions":"1. 鶏レバーは食べやすい大きさに切り、下処理をして臭みを取る（鶏レバーは臭みが少ないため、水で簡単に下処理できます）。\n2. ボウルにすりおろしたタマネギとショウガ、Aを加えてよく混ぜ、①を加えて漬ける。\n3. アスパラは３cm程度の長さに切る。レタスとトマトは食べやすい大きさに切る。\n4. フライパンに油を熱し、②を炒める。ある程度火が通ったらアスパラを加え、炒め合わせる。\n5. ご飯を器に盛り、レタスを敷いて④を乗せ、トマトを飾る。\n\n※ご飯を炊く時間は調理時間に含まない。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":10,"name":"bento"},{"_id":12,"name":"blood"},{"_id":29,"name":"endurance"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":0.88,"monounsaturatedfattyacid":null,"vitamind":0.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.2,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":9.8,"_id":516,"magnesium":50,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":1373,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.46,"potassium":null,"copper":null,"vitaminc":96,"fat":8.1,"vitaminaretinol":null,"zinc":3.9,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":鶏レバー(ハツを合わせても可):200g\n:赤パプリカ:1/2個\n:ピーマン:2個\n:豆モヤシ:1/2袋\n:ゴマ油:大さじ1\n:豆板醤:小さじ1/4\n:オイスターソース:小さじ2\n:塩、コショウ:各少々\n\n### Ａ\n:酒:大さじ1/2\n:しょうゆ:大さじ1/2\n:みりん:大さじ1/2\n:ショウガ:1片","vitaminb12":44.8,"hasprotein":true,"manganese":null,"date":"2016-09-13T00:00:00Z","calcium":28,"dietaryfiber":2.5,"phosphorus":null,"name":"レバーとパプリカのオイスター炒め","energykcal":219,"vitaminaretinolequivalent":14038,"niacin":null,"salt":2.5,"ash":null,"carbohydrate":11.2,"cookingtime":20,"water":null,"hasiron":true,"vitaminb2":1.9,"genre":{"_id":5,"name":"中"},"protein":22.8,"vitamink":null,"energykj":null,"directions":"1. レバー（とハツ）は食べやすい大きさに切り、流水に5分ほど浸けて血抜きをする。\n2. 赤パプリカとピーマンは2cm幅の同じ大きさに切る。豆モヤシは洗って水けをきる。\n3. レバーの水けを切り、Ａに5分以上漬ける。\n4. ゴマ油と豆板醤をフライパンに熱し、レバーを炒める。火が通ったら（一度取り出しても良い）、豆モヤシを加え、火を通す。\n5. ④に赤パプリカとピーマンとオイスターソースを加え、さっと炒める。塩コショウで味を調える。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":6,"priority":null,"url":"https://athleterecipe.com/column/6","name":"管理栄養士・園部裕美"},"tags":[{"_id":12,"name":"blood"},{"_id":29,"name":"endurance"},{"_id":41,"name":"immunity"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":0.79,"monounsaturatedfattyacid":null,"vitamind":0.2,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.3,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":9.5,"_id":342,"magnesium":30,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":1325,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.41,"potassium":null,"copper":null,"vitaminc":47,"fat":5.7,"vitaminaretinol":null,"zinc":3.5,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":鶏レバー:200g\n:ニンニク、ショウガ:各少々\n:ゴマ油:小さじ1\n:酒:大さじ1\n:豆板醤(好みで):小さじ1\n:みそ:小さじ2\n:しょうゆ:少々\n:ネギ:1/5本\n:赤パプリカ:1/5個\n\n### Ａ\n:鶏がらスープの素(顆粒):小さじ1/2\n:水:1/2カップ","vitaminb12":44.4,"hasprotein":true,"manganese":null,"date":"2016-10-14T00:00:00Z","calcium":18,"dietaryfiber":1.1,"phosphorus":null,"name":"レバーピリ辛炒め","energykcal":166,"vitaminaretinolequivalent":14018,"niacin":5,"salt":2.2,"ash":null,"carbohydrate":5.7,"cookingtime":20,"water":null,"hasiron":true,"vitaminb2":1.85,"genre":{"_id":5,"name":"中"},"protein":20.4,"vitamink":17,"energykj":null,"directions":"1. レバーは水に浸けて臭みを取り、食べやすい大きさに切る。\n2. ニンニク、ショウガはみじん切りにする。パプリカは小さめの角切りにする。\n3. フライパンにゴマ油、ニンニク、ショウガを入れて火にかけ、香りが立ったら水けをふいた①を加えて炒める。\n4. 酒を加えてアルコール分を飛ばし、豆板醤を加え、全体にからんだらＡを加える。\n5. レバーに火が通ったらみそ、しょうゆを加えて味を調え、パプリカを散らし、小口切りにしたネギをのせる。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":16,"priority":null,"url":"https://athleterecipe.com/column/8","name":"管理栄養士・新生暁子（枻出版社「子どもに作ってあげたい最新版スポーツめし」より）"},"tags":[{"_id":12,"name":"blood"},{"_id":29,"name":"endurance"},{"_id":43,"name":"joint"},{"_id":52,"name":"muscle"},{"_id":59,"name":"recovery"}],"servings":"2人分"}]},{"_id":74,"path":"vitamin-c","metadescription":"スポーツ栄養「アスレシピ」のビタミンＣが豊富なレシピです。疲労、夏バテ、睡眠不足などのストレス時に多く必要で、鉄の吸収を高め、細胞と細胞をつなげるコラーゲンの合成などに関与します。イチゴやキウイなどのフルーツや、パプリカやブロッコリーなどの野菜に多く含まれます。","icon":"nutrient/nutrient.png","name":"ビタミンＣ","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 vitaminc \u003e= \"17\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\") \u0026\u0026 vitaminc \u003e= \"12\" )","description":"疲労、夏バテ、睡眠不足などのストレス時に多く必要で、鉄の吸収を高め、細胞と細胞をつなげるコラーゲンの合成などに関与します。イチゴやキウイなどのフルーツや、パプリカやブロッコリーなどの野菜に多く含まれます。","remarks":"主食・主菜17mg以上、副菜・汁物12mg以上","pathname":"vitaminc","recipes":[{"vitaminb6":0.47,"monounsaturatedfattyacid":null,"vitamind":0.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":9.7,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":3.7,"_id":2743,"magnesium":118,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":285,"category":{"_id":3,"name":"主食"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.44,"potassium":null,"copper":null,"vitaminc":374,"fat":24,"vitaminaretinol":null,"zinc":4.7,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":パスタ（乾）:160g\n:鶏ひき肉:200g\n:黄パプリカ:300g\n:赤パプリカ:100g\n:ブロッコリー:100g\n:タマネギ:100g\n:ミニトマト:6個\n:水:150ml\n:オリーブ油:小さじ2\n\n### A\n:塩:3g\n:粉チーズ:大さじ2\n:牛乳:150ml\n:コンソメ:小さじ1","vitaminb12":0.9,"hasprotein":false,"manganese":null,"date":"2023-09-05T23:00:00Z","calcium":353,"dietaryfiber":9.2,"phosphorus":null,"name":"黄パプリカソースのパスタ","energykcal":695,"vitaminaretinolequivalent":232,"niacin":null,"salt":5,"ash":null,"carbohydrate":78.1,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.68,"genre":{"_id":2,"name":"洋"},"protein":36.2,"vitamink":null,"energykj":null,"directions":"1. パプリカは種を取り、食べやすい大きさに切る。ブロッコリーは一口大、ミニトマトは半分に、タマネギはみじん切りにする。\n2. 黄パプリカの2/3量と水をミキサーに入れ、細かくする。\n3. パスタをゆでる。\n4. フライパンにオリーブ油の半量を熱し、黄パプリカの残りと赤パプリカをさっと炒め、器に取り出す。\n5. フライパンに残りのオリーブ油を熱し、タマネギを色が変わるまで炒め、鶏ひき肉とトマトを加えてさらに炒める。\n6. ⑤に②、ブロッコリーを加えてひと煮たちさせ、Aを加えて沸騰したら火を止める。\n7. 器にパスタを盛り、⑥をかけ、④を飾る。\n","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":8,"priority":1,"url":"https://athleterecipe.com/column/3","name":"管理栄養士・川端理香"},"tags":[{"_id":29,"name":"endurance"},{"_id":41,"name":"immunity"},{"_id":59,"name":"recovery"}],"servings":"2人分"},{"vitaminb6":1.02,"monounsaturatedfattyacid":4.72,"vitamind":0.6,"vitaminetocopherolbeta":0.2,"status":"open","watersolubledietaryfiber":2.2,"vitaminetocopherolalpha":8.4,"vitaminabetacaroteneequivalent":3167,"relatedcolumns":[],"iron":3.2,"_id":1389,"magnesium":78,"polyunsaturatedfattyacid":1.01,"rejectionrate":null,"waterinsolubledietaryfiber":5.6,"folicacid":291,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":56,"hascarbohydrate":false,"vitaminb1":0.35,"potassium":1573,"copper":0.34,"vitaminc":332,"fat":8.1,"vitaminaretinol":10,"zinc":1.6,"pantothenicacid":2.06,"vitaminetocopheroldelta":null,"ingredients":":タラ（切り身）:3切れ\n:マッシュルーム:4個\n:塩:小さじ1/2\n:赤パプリカ:1個\n:黄パプリカ:1個\n:ブロッコリー:6房\n:ジャガイモ:1/2個\n:小松菜:2茎\n\n### Ａ \n:トマト:1個\n:タマネギ:1/4個\n:ニンニク:1片\n:オリーブ油:大さじ1\n:塩、コショウ:各少々","vitaminb12":2.9,"hasprotein":false,"manganese":0.56,"date":"2019-04-15T23:00:00Z","calcium":134,"dietaryfiber":7.7,"phosphorus":355,"name":"食べタラ元気♪タラのホイル焼き","energykcal":267,"vitaminaretinolequivalent":273,"niacin":10.2,"salt":2,"ash":6,"carbohydrate":30.3,"cookingtime":30,"water":464.3,"hasiron":false,"vitaminb2":0.49,"genre":{"_id":1,"name":"和"},"protein":24.1,"vitamink":181,"energykj":1117,"directions":"1. トマトは粗く刻む。タマネギ、ニンニクはみじん切りにする。マッシュルームは半分に切る。パプリカは縦に薄切りする。ブロッコリーは一口サイズに、ジャガイモは１cm角に切る。小松菜は根元を落とし、３cm幅に切る。\n2. ジャガイモは耐熱容器に入れ、600Wの電子レンジで２分加熱する。\n3. ブロッコリーは、鍋に水と塩ひとつまみ（分量外）を入れ、火が通るまでゆでる。\n4. タラは半分に切り、塩を振る。\n5. ボウルにAの材料を入れ、混ぜ合わせる。\n6. アルミホイルにタラ、マッシュルーム、パプリカ、ブロッコリー、ジャガイモ、小松菜、Aを乗せて包む。計２個作り、フライパンに入れ、ふたをして中火で５～10分加熱する。","vitaminacarotenebeta":3022,"hascalcium":false,"saturatedfat":1.06,"cholesterol":76,"vitaminacryptoxanthin":196,"dateuntil":null,"hasvitaminb1":false,"sodium":787,"vitaminetocopherolgamma":0.7,"provider":{"_id":55,"priority":null,"url":"https://athleterecipe.com/column/5","name":"管理栄養士・鎌田伊珠美（監修：管理栄養士・松田幸子）"},"tags":[{"_id":29,"name":"endurance"},{"_id":30,"name":"fatdown"},{"_id":59,"name":"recovery"},{"_id":69,"name":"swimming"}],"servings":"2人分"},{"vitaminb6":0.17,"monounsaturatedfattyacid":null,"vitamind":0.6,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":1.1,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":0.6,"_id":391,"magnesium":37,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":null,"category":{"_id":5,"name":"デザート"},"vitaminacarotenealpha":null,"hascarbohydrate":true,"vitaminb1":0.16,"potassium":null,"copper":null,"vitaminc":321,"fat":7.8,"vitaminaretinol":null,"zinc":1.2,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":アセロラジュース:400ml\n:ゼラチン:20g\n:オレンジ:1個(120g)\n:レモン汁:2個分(60ml)\n:砂糖:32g\n:塩:1.2g\n:牛乳:200ml\n:ヨーグルト:200g\n:キウイフルーツ:1個(80g)","vitaminb12":0.6,"hasprotein":true,"manganese":null,"date":"2016-06-03T00:00:00Z","calcium":252,"dietaryfiber":1.9,"phosphorus":null,"name":"熱中症対策コロコロゼリー","energykcal":366,"vitaminaretinolequivalent":91,"niacin":null,"salt":0.6,"ash":null,"carbohydrate":60.3,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.33,"genre":{"_id":2,"name":"洋"},"protein":16.7,"vitamink":null,"energykj":null,"directions":"1. ゼラチンは200mlの湯に振り入れ、よく溶かす。\n2. ①の半分にアセロラジュースと砂糖16g、塩0.6g、レモン汁30mlを加え、混ぜ合わせて固める。\n3. 残り半分には牛乳と残りの砂糖、塩を加え、混ぜ合わせて固める。\n4. ヨーグルトにレモン汁30mlを混ぜ合わせて冷やす。\n5. ②と③のゼリーが固まったらサイコロ型に切り、ひと口大に切ったキウイ、オレンジとゼリーが崩れないように混ぜる。④のヨーグルトをかける。","vitaminacarotenebeta":null,"hascalcium":true,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":true,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":17,"priority":null,"url":"https://athleterecipe.com/column/9","name":"管理栄養士・山口美佐"},"tags":[{"_id":21,"name":"cold"},{"_id":25,"name":"dessert"},{"_id":31,"name":"fatigue"},{"_id":42,"name":"instantaneous"},{"_id":43,"name":"joint"},{"_id":45,"name":"kafun"},{"_id":60,"name":"refreshment"},{"_id":71,"name":"tennis"}],"servings":"2人分"}]},{"_id":75,"path":"fiber","metadescription":"スポーツ栄養「アスレシピ」の食物繊維が豊富なレシピです。女子選手に多い便秘の改善に必要な栄養素。また腸内細菌のエサとなり、免疫力向上にも関与します。ほぼゼロカロリーのため、体脂肪が気になる選手も積極的にとりましょう。コンニャクや海藻、キノコなどに多く含まれます。","icon":"nutrient/nutrient.png","name":"食物繊維","sort":"-date","filter":"((category.name==\"主菜\" || category.name==\"主食\") \u0026\u0026 dietaryfiber \u003e= \"3.0\" ) || ((category.name==\"副菜\" || category.name==\"汁物\" || category.name==\"デザート\" || category.name==\"ドリンク\")\u0026\u0026 dietaryfiber \u003e= \"3.0\" 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タマネギ、ニンジン、キャベツはそれぞれ千切りにする。生シイタケは石づきを取り、千切りにする。\n2. 豚肉は食べやすい大きさに切る。油揚げは半分に切ってから千切りにする。\n3. 鍋に水、中華スープの素、①、②を入れ、野菜と豚肉に火が通るまで加熱する。\n4. 豆乳を入れ、練りゴマを溶かし入れたらひと煮たちさせる（煮過ぎない）。\n5. 最後にすりゴマを入れてさっとかき混ぜ、器に盛って粗びきコショウをふる。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":588,"vitaminetocopherolgamma":null,"provider":{"_id":80,"priority":10,"url":"https://athleterecipe.com/column/38","name":"女子アスリート／管理栄養士・佐藤郁子"},"tags":[{"_id":23,"name":"constipation"},{"_id":43,"name":"joint"},{"_id":79,"name":"weightlose"}],"servings":"2人分"},{"vitaminb6":0.47,"monounsaturatedfattyacid":null,"vitamind":6.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":2.9,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":4.5,"_id":1916,"magnesium":145,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":226,"category":{"_id":2,"name":"副菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.37,"potassium":null,"copper":null,"vitaminc":11,"fat":21,"vitaminaretinol":null,"zinc":2.8,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":厚揚げ:200g\n:ニラ:100g\n:干しシイタケ:10g\n:ショウガ（チューブ）:10g\n:ゴマ油:10g\n:酒:大さじ2\n:しょうゆ:大さじ2\n:レモン（好みで）:適量\n\n※酒としょうゆはすき焼きのタレでも良い。","vitaminb12":0,"hasprotein":false,"manganese":null,"date":"2020-08-06T23:00:00Z","calcium":291,"dietaryfiber":23,"phosphorus":null,"name":"ニラ厚揚げ豆腐","energykcal":385,"vitaminaretinolequivalent":2300,"niacin":null,"salt":2.6,"ash":null,"carbohydrate":39.8,"cookingtime":30,"water":null,"hasiron":false,"vitaminb2":0.87,"genre":{"_id":1,"name":"和"},"protein":24.1,"vitamink":null,"energykj":null,"directions":"1. 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器に盛り、食べる時に好みでレモンをかける。","vitaminacarotenebeta":null,"hascalcium":false,"saturatedfat":null,"cholesterol":null,"vitaminacryptoxanthin":null,"dateuntil":null,"hasvitaminb1":false,"sodium":null,"vitaminetocopherolgamma":null,"provider":{"_id":17,"priority":null,"url":"https://athleterecipe.com/column/9","name":"管理栄養士・山口美佐"},"tags":[{"_id":29,"name":"endurance"},{"_id":41,"name":"immunity"},{"_id":52,"name":"muscle"},{"_id":71,"name":"tennis"}],"servings":"2人分"},{"vitaminb6":0.73,"monounsaturatedfattyacid":null,"vitamind":0.4,"vitaminetocopherolbeta":null,"status":"open","watersolubledietaryfiber":null,"vitaminetocopherolalpha":5.3,"vitaminabetacaroteneequivalent":null,"relatedcolumns":[],"iron":2.1,"_id":1767,"magnesium":77,"polyunsaturatedfattyacid":null,"rejectionrate":null,"waterinsolubledietaryfiber":null,"folicacid":179,"category":{"_id":1,"name":"主菜"},"vitaminacarotenealpha":null,"hascarbohydrate":false,"vitaminb1":0.89,"potassium":null,"copper":null,"vitaminc":145,"fat":18.8,"vitaminaretinol":null,"zinc":2.4,"pantothenicacid":null,"vitaminetocopheroldelta":null,"ingredients":":ゆず（レモンでも可）:2個\n:豚ロース:160g\n:ブロッコリー:40g\n:カボチャ:120g\n:スナップエンドウ:40g\n:キャベツ:100g\n:エノキタケ:80g\n:水:200ml\n:めんつゆ:200ml","vitaminb12":0.5,"hasprotein":false,"manganese":null,"date":"2020-03-05T23:00:00Z","calcium":79,"dietaryfiber":21.3,"phosphorus":null,"name":"豚と野菜のハーモニー","energykcal":406,"vitaminaretinolequivalent":2835,"niacin":null,"salt":3.4,"ash":null,"carbohydrate":39.2,"cookingtime":20,"water":null,"hasiron":false,"vitaminb2":0.38,"genre":{"_id":1,"name":"和"},"protein":22.1,"vitamink":null,"energykj":null,"directions":"1. 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