Yintoni i-Okinawa Diet? Imfihlelo YamaJapan Aphila Ixesha Elide

I-Okinawa sesona siqithi sikhulu kwiZiqithi zaseRyukyu ezikunxweme lwaseJapan phakathi kweMpuma yeTshayina kunye nolwandle lwasePhilippine. Le yeyomhlabaindawo eluhlaza okwesibhakabhakaOmnye wemimandla emihlanu eyaziwa ngokuba yi”. Abantu abahlala kwiindawo eziluhlaza baphila ubomi obude nobunempilo kunabo bonke abantu behlabathi.

IOkinawa ngummandla waseJapan owachatshazelwa kakhulu yimfazwe yehlabathi yesibini. Ubude bokuphila ubomi babungekho phezulu kakhulu phakathi kweminyaka yee-1940 neyee-1950, kungekhona ngenxa yeengxabano ezazikwithafa ledabi, kodwa ngenxa yokunqongophala kwezixhobo zokusebenza xa imfazwe yaphelayo. Ngokuhamba kwexesha, bazihlanganisa emva kokutshatyalaliswa kwaye baba ngabantu abaphila ixesha elide kweli lizwe.

Ngoko yintoni imfihlelo yekhulu leminyaka yobomi kwisiqithi saseOkinawa?

Imfihlelo yobomi obude kwisiqithi saseOkinawa; icaciswe ngokwemfuza, indalo esingqongileyo kunye nendlela yokuphila. Iingcali zigxininisa ekutyeni njengeyona mpembelelo inamandla.

Yintoni ukutya kwe-Okinawa?

Ukutya kwe-Okinawaibhekisa kukutya kwemveli kwabantu abahlala kwisiqithi saseJapan saseOkinawa. Enyanisweni, njengoko siyisebenzisa, akusiyo inkqubo yokunciphisa umzimba, kodwa yindlela yokutya, oko kukuthi, indlela yokuphila. 

Ukutya kwabo okukhethekileyo kunye nendlela abaphila ngayo inike abantu besi siqithi ithuba lokuba ngabona baphila ixesha elide kwiplanethi yethu. Bakwazi ukuhlala bebhityile ngelixa bephila ixesha elide. 

Yesintu Ukutya kwe-OkinawaNangona iphezulu kwiicarbohydrates, ineekhalori ezincinci kunye namafutha. Itshintshile ngokuhamba kwexesha, kwaye umlinganiselo we-carbohydrates uyancipha, ngelixa umlinganiselo wamafutha kunye neprotheni uye wanda. Ukutya kwe-Okinawai ukuhanjiswa kwe-macronutrientUnokubona kwitheyibhile: 

Inkcubeko yase-Okinawa iphatha ukutya njengeyeza kwaye isebenzisa imifuno ukunyanga izifo. Ukutya kwemveli ye-OkinawaNgokuhamba kwexesha, iye yajika yaba kukutya okujoliswe ekulahlekeni kwesisindo.

Kwenziwa njani ukutya kwe-Okinawa?

Ukutya kwe-Okinawauphawu eliphezulu i-antioxidant ukutya okuquletheyo. Abantu baseOkinawa batya irayisi encinci kunabanye abantu baseJapan. Imithombo ephambili yeekhalori ziibhatata, zilandelwa ziinkozo ezipheleleyo, iimbotyi kunye nemifuno enefayibha.

Yintoni onokuyidla kwi-Okinawa diet? 

Ukutya okutyayo kwi-Okinawa diet imi ngolu hlobo lulandelayo:

• Iimbotyi zesoya

Iimbotyi zesoya, abantu baseOkinawa Yiprotheni yemifuno ebalulekileyo Kukutya okuchasene nomhlaza, ngenxa ye-isoflavones equlethwe kuyo. Ke ngoko, abantu base-Okinawa banenqanaba lomhlaza eliphantsi kunye nomthamo ophantsi wokuguga weselula. Okinawa ukutya zokuphekaUninzi luqulathe iimbotyi zesoya.

• iminqathe

iminqathe, Okinawan cuisinelelona candelo. Umbala we-orange wemifuno ngenxa yobuninzi be-beta carotene kuyo. Iikherothi nazo ziyaziwa ngokukhusela kwizifo ezibulalayo ezifana nomhlaza kunye noxinzelelo lwegazi.

• Izambane eliswiti

Kwiminyaka emininzi, iitapile ibingowona mthombo uphambili wecarbohydrates kubahlali beSiqithi saseOkinawa. Izambane eliswiti Iqulethe iivithamini, i-fiber kunye neeminerali. Ikwabonelela ngee-antioxidants ezibalulekileyo ezinceda umzimba ukulwa neeradicals zamahhala. Ikwalungele amathumbu.

• protein

Abantu baseOkinawa bahlangabezana neemfuno zabo zeprotheyini yemihla ngemihla kwiiproteni zezityalo, ngamanye amaxesha bekhetha iintlanzi kunye nokunye ukutya kwaselwandle. inyama ebomvu sebenzisa kancinci. 

• ubulembu

Abantu baseOkinawa ngenxa yendawo abakuyo, Ingca yolwandlebayitya kakhulu. Bayisebenzisa ngokwenza i-sauce nge-noodle kunye nokunye ukutya okusisiseko. I-algae ngumthombo ocebileyo we-calcium, iodine kunye nezinye iiminerali eziyimfuneko kwimpilo.

• Amakhowa

Baninzi kakhulu abantu baseOkinawa shiitake mushroom Indawo. Amakhowa anomsoco kakhulu kwaye azalise.

• Imifuno kunye neziqholo

Abantu baseOkinawa basebenzisa iziqholo zendalo kunye nemifuno. Ezinye iziqholo eziqhelekileyo ziquka i-Okinawa pepper, I-turmeric kwaye abanye bayafunyanwa.

• Tofu

I-Tofu iya kuma-Okinawans ukuba isonka siyintoni kumaFrentshi. yenziwe ngeembotyi zesoya tofuIkhusela intliziyo. Ngokutsho kwezifundo, ukusetyenziswa kweemveliso zesoya kunciphisa umngcipheko wesifo senhliziyo ngokunciphisa i-triglyceride kunye namanqanaba e-cholesterol.

Imfihlelo yeti eluhlaza kwi-Okinawa yokutya

Abahlali baseOkinawa mihla le iti eluhlaza ve iti yejasmine iziselo. iti emhlophe Ikwafumaneka nakwiiti abaziselayo. Into eqhelekileyo yezi tea kukuba zinciphisa ii-radicals zamahhala emzimbeni kwaye ngaloo ndlela zinceda ukugcina ulutsha.

Ukutya okufuneka sikuphephe

Ukutya kwemveli ye-Okinawaingqongqo kakhulu. Naku ukutya okufuneka sikuphephe: 

• inyama

Iimveliso ezicutshungulweyo ezifana nenyama yenkomo, inkukhu, iham, isalami, izinja ezishushu, iisoseji kunye nezinye iinyama eziphilisiweyo. 

• Iimveliso zezilwanyana

Ubisi, ushizi, ibhotolo, iyogathi, amaqanda 

• ukutya okulungisiweyo

Iswekile ecociweyo, iisiriyeli, iicereals sakusasa, i-snacks kunye neeoli ezicutshungulwayo 

• Iimbotyi

Uninzi lweembotyi ngaphandle kweembotyi zesoya 

• okunye ukutya

Uninzi lweziqhamo, amandongomane kunye nembewu

Isicwangciso sokutya se-Okinawa 

Ukutya kwe-OkinawaUmntu oqhelekileyo usebenzisa iicarbohydrates ezininzi kunye neprotheyini encinci kunomntu oqhelekileyo. Imithombo ephambili yeprotheyini kukutya okuvela kwizityalo kunezilwanyana okanye iimveliso zobisi. 

Ukutya kwe-OkinawaNantoni na oqala ngayo, kuya kufuneka unciphise ukutya kwakho kwenyama ebomvu. Kufuneka uziphephe iimveliso zezilwanyana ezifana namaqanda nobisi. 

Iswekile esulungekileyo kufuneka isuswe ngokupheleleyo ekudleni kwakho. Kufuneka utye ngakumbi imifuno, iinkozo, ukutya kwaselwandle kunye neemveliso zesoya. Uninzi lwezidlo zihamba kunye neti ye-jasmine kunye ne-green tea.

Isidlo sakusasa sase-Okinawa sihlala sineenkozo ezifana nerayisi kunye neembotyi zesoya ezibilisiweyo. Isobho se-Miso sinokuba sisidlo sakusasa sase-Okinawa esithandwayo kunye nokutya kwaselwandle okanye ngamanye amaxesha inyama ebomvu. 

Iinkozo zenza isiseko sokutya kwazo. Abantu baseJapan ngamanye amaxesha batya irayisi kunye ne-noodles. irayisi Yenye yezinto ezisisiseko zokutya e-Okinawa.

Abafane batye iswekile. Xa zisitya, zikhetha ezo ziveliswa ngommoba.

Abantu baseOkinawa batya iswekile ephindwe kathathu kunabanye abantu baseJapan. Nokuba kuncinci ukusetyenziswa kwetyuwa.

Enye yeemfihlo ze-Okinawans kubomi obude kukuba batya iikhalori ezimbalwa. Ukutya iikhalori ezincinci, ngaphandle kokuba akondlekanga, kwandisa ubomi. Ikwayeyona mfihlelo ibalulekileyo yokuhlala ubhityile.

Ziziphi iingenelo zokutya kwe-Okinawa?

Ngenxa yokutya ukutya okunesondlo kunye nomxholo ophezulu we-antioxidant, Ukutya kwe-Okinawaineenzuzo ezininzi.

• Ibonelela ubomi obude

Ukutya kwemveli ye-OkinawaInzuzo ephawulekayo yimpembelelo kwixesha lokuphila. IOkinawa likhaya labantu abaphila iminyaka eyi-100 ubuncinane.

Kucingelwa ukuba ukutya okuqhelekileyo kwe-Okinawa kunceda ukuhlala ixesha elide ngenxa yokutya kwezityalo kunye ne-antioxidant kunye ne-anti-inflammatory capacity.

• Ukunciphisa umngcipheko wesifo esingapheliyo

Abantu base-Okinawa abahlali nje ixesha elide, kodwa nabo isifo sentliziyobafumana izifo ezimbalwa ezingapheliyo ezifana nomhlaza kunye nesifo seswekile.

Yesintu Ukutya kwe-OkinawaIitapile eziswiti zithatha indawo ebalulekileyo kuyo Iibhatata kunye neminye imifuno enemibala iqulethe iikhompawundi zezityalo ezinamandla ezibizwa ngokuba yi-carotenoids.

Ukutya kwe-Okinawaamanqanaba aphezulu esoya ayatyiwa. Uphononongo lubonisa ukuba i-soy kunye nokutya okwenziwe kwi-soy kuhambelana nomngcipheko oncitshisiweyo weentlobo ezithile zomhlaza, ezifana nesifo senhliziyo kunye nomhlaza webele, kunye nesifo esingapheliyo.

Ukutya kwe-Okinawa kuyingozi

Ukutya kwe-OkinawaNangona ineenzuzo ezininzi, ikwanazo neziphumo ezibi.

• Ingqongqo gqitha

Kwisidlo semveli sase-Okinawa, amaqela okutya ahlukeneyo asempilweni akanakutyiwa.

Oku kwenza kube nzima ukunamathela ekutyeni kunye nemida imithombo ebalulekileyo yezondlo ezibalulekileyo. Kwakhona, okunye ukutya kwe-Okinawa kunzima ukufikelela kuyo ngokuxhomekeke kwindawo okuyo.

Umzekelo, ukutya kuneziqhamo ezincinci, amandongomane, imbewu kunye nobisi. Ngokudibeneyo, oku kutya kungumthombo obalaseleyo we-fiber ekhuthaza impilo, iivithamini, iiminerali kunye ne-antioxidants.

Ukungatyi la maqela okutya kunomngcipheko wokunqongophala kwezondlo.

Ngaba ufanele wenze ukutya kwe-Okinawa?

Ukutya kwe-OkinawaNgelixa ineziphumo ezininzi ezilungileyo zempilo, ingqongqo kakhulu kwaye ke kunzima ukuyilandela. Ungathetha nomntu otya ukutya ukuze abone ukuba oku kutya kukulungele na. 

Ukutya kwe-Okinawa Phambi kokuba ndigqibezele le nto ndizakuyithetha UHector Garcia, Ndingathanda ukunidlulisela amazwi omfazi waseJapan, osele eza kugqiba iminyaka elikhulu, kwincwadi ethi “IKIGAI” kaFrancesc Miralles. Ikhanyisa indlela yethu kwaye isifundisa izifundo malunga nokuphila ixesha elide.

Ukuphila ubomi obunempilo kunye nobomi obude

Yitya kancinci kuyo yonke into oyithandayo

Lala kwangethuba, uvuke kwangethuba, uze emva koko uhambe.

Phila yonke imihla ngoxolo kwaye wonwabele uhambo lwakho.

Ukuphila ubomi obunempilo kunye nobomi obude.

Masibe nexesha elimnandi nabahlobo bethu,

eNtwasahlobo eNkwindla yaseBusika

Siyonwabela ngolonwabo lonke ixesha lonyaka.

Imfihlelo kukungazikhathazi ngokuba midala kangakanani iminwe yethu.

Ukuba uzigcina zibaleka, uya kubhiyozela iminyaka elikhulu.