Okinawa is the largest of the Ryukyu Islands located off the coast of Japan between the East China and Philippine Seas. This is the world"blue zoneOne of the five regions known as ”. People living in blue zones live longer and healthier lives than the rest of the world's population.
Okinawa is the region of Japan most affected by the second world war. Life expectancy was not very high between the 1940s and 1950s, not because of the conflicts on the battlefield, but because of the lack of resources when the war ended. Over time, they gathered themselves after the destruction and became the longest-lived people in the country.
So what is the secret of one hundred years of life on the island of Okinawa?
The secret of long life on the island of Okinawa; explained by genetic, environmental and lifestyle factors. Experts focus on diet as the strongest influence.
What is the Okinawa diet?
Okinawa dietrefers to the traditional diet of people living on the Japanese island of Okinawa. In fact, as we use it, it is not a program to lose weight, but a way of eating, that is, a lifestyle.
Their unique diet and lifestyle have given the people of this island the chance to be the longest-lived on our planet. They managed to stay thin while living long.
Traditional Okinawa dietAlthough it is high in carbohydrates, it is low in calories and fat. It has changed over time, and the ratio of carbohydrates has decreased, while the ratio of fat and protein has increased. Okinawa dietestate macronutrient distributionYou can see in the table:
original version
altered state
Carbohydrate
85%
58%
Protein
9%
15%
Fat
6%, including 2% saturated fat
28%, including 7% saturated fat
The Okinawa culture treats food as medicine and uses herbs to treat illness. Traditional Okinawa dietOver time, it has turned into a diet aimed at weight loss.
How is the Okinawa diet done?
Okinawa dietfeature of high antioxidant foods that contain it. Okinawans consume less rice than other Japanese. The main sources of calories are sweet potatoes, followed by whole grains, legumes and fiber-rich vegetables.
What to eat on the Okinawa diet?
Foods to eat on the Okinawa diet is as follows:
Soybean
Soybean, people of Okinawa It is an important vegetable protein for It is an anti-cancer food, thanks to the isoflavones it contains. Therefore, the people of Okinawa have a low cancer rate and a low cellular aging capacity. Okinawa diet recipesMost contain soybeans.
Carrot
Carrot, Okinawan cuisineis the main component. The orange color of the vegetable is due to the abundant beta carotene content in it. Carrots are also known to protect against deadly diseases such as cancer and hypertension.
Sweet potato
For many years, sweet potatoes have been the primary source of carbohydrates for residents of Okinawa Island. Sweet potato Contains vitamins, fiber and minerals. It also provides important antioxidants that help the body fight free radicals. It is also good for the intestines.
Protein
Okinawans meet their daily protein needs from plant proteins, sometimes preferring fish and other seafood. red meat consume minimally.
Mosses
Okinawans because of their geographical location, seaweedthey eat it a lot. They consume it by making sauce with noodles and other basic foods. Algae are a rich source of calcium, iodine and other minerals essential for health.
Mushrooms
Too many Okinawans shiitake mushroom Location. Mushrooms are very nutritious and filling.
Herbs and spices
Okinawans use natural spices and herbs. Some common spices include Okinawa pepper, turmeric and others are found.
Tofu
Tofu is to Okinawans what bread is to the French. made from soybeans tofuIt protects the heart. According to studies, consumption of soy products reduces the risk of heart disease by lowering triglyceride and cholesterol levels.
Okinawans on a daily basis green tea ve jasmine tea contain. White tea It is also found in the teas they drink. The common feature of these teas is that they reduce free radicals in the body and thus help preserve youth.
Foods to Avoid
Traditional Okinawa dietis quite restrictive. Here are the foods to avoid:
Meats
Processed products such as beef, poultry, ham, salami, hot dogs, sausages and other dried meats
Okinawa dietThe average person consumes more carbohydrates and less protein than the average person. Primary sources of protein are foods derived from plants rather than animal or dairy products.
Okinawa dietWhatever you start with, you will need to reduce your red meat consumption. You should also avoid animal products such as eggs and milk.
Refined sugar should also be completely eliminated from your diet. You need to eat more vegetables, grains, seafood and soy products. Most meals are accompanied by jasmine tea and green tea.
A traditional Okinawa breakfast usually consists of grains such as rice and fermented soybeans. Miso soup can also be a popular Okinawa breakfast with seafood or sometimes red meat.
Grains form the basis of their diet. Japanese people sometimes eat rice with noodles. Rice It is one of the staple foods in Okinawa.
They rarely eat sugar. When they eat, they prefer those made from sugar cane.
Okinawans consume three times less sugar than the other population of Japan. Even less salt consumption.
One of the Okinawans' secrets to longevity is that they consume fewer calories. Eating less calories, provided that it is not malnourished, prolongs life. It is also the most important secret of staying slim.
What are the benefits of the Okinawa diet?
Due to eating nutritious foods with high antioxidant content, Okinawa diethas many benefits.
Provides longevity
Traditional Okinawa dietThe most notable benefit is the impact on lifespan. Okinawa is home to people who live to be at least 100 years old.
It is thought that the traditional Okinawa diet helps to live longer because of plant foods with antioxidant and anti-inflammatory capacity.
Decreased risk of chronic disease
Okinawans not only live long, but also heart diseaseexperience fewer chronic diseases such as cancer and diabetes.
Traditional Okinawa dietSweet potatoes occupy an important place in Sweet potatoes and other colorful vegetables contain powerful plant compounds called carotenoids.
Okinawa diethigh levels of soy are eaten. Studies show that soy and foods made from soy are associated with a reduced risk of certain types of cancer, such as heart disease and breast cancer, and chronic disease.
Okinawa dietAlthough it has many benefits, it also has some negative effects.
It is quite restrictive
In the traditional Okinawa diet, different food groups that are healthy cannot be eaten.
This makes it difficult to stick to the diet and limits valuable sources of important nutrients. Also, some Okinawa foods are difficult to access depending on your location.
For example, the diet contains very little fruit, nuts, seeds and milk. Collectively, these foods are an excellent source of health-promoting fiber, vitamins, minerals, and antioxidants.
Not eating these food groups carries the risk of nutrient deficiencies.
Should you do the Okinawa diet?
Okinawa dietAlthough there are many positive health effects, it is extremely restrictive and therefore difficult to follow. You can talk to a dietitian to determine if this diet is right for you.
Okinawa diet Before I finish what I have to say about Hector Garcia I would like to convey to you the lyrics of a Japanese woman, who is about to turn 100, in the book “IKIGAI” by Francesc Miralles. It both illuminates our path and teaches lessons about longevity.
To live a healthy and long life
Eat less of everything you like
Go to bed early, get up early, and then go for a walk.
Live each day peacefully and enjoy your journey.
To live a healthy and long life.
Let's have a good time with our friends,
Spring Summer Autumn Winter
We happily enjoy every season.
The secret is not to worry about how old our fingers are.
If you keep them running, you'll celebrate your centennial.
