Iyini I-Okinawa Diet? Imfihlo YamaJapane Aphila Isikhathi Eside

I-Okinawa iyisiqhingi esikhulu kunazo zonke eziqhingini zaseRyukyu ezisogwini lwaseJapan phakathi kweMpumalanga China noLwandle lwasePhilippine. Umhlaba lo"indawo eluhlaza okwesibhakabhakaEsinye sezifunda ezinhlanu ezaziwa ngokuthi ”. Abantu abahlala ezindaweni eziluhlaza okwesibhakabhaka baphila isikhathi eside futhi benempilo kunabo bonke abanye abantu emhlabeni.

I-Okinawa iyisifunda saseJapane esihlaselwe kakhulu yimpi yezwe yesibili. Iminyaka yokuphila yayingephezulu kakhulu phakathi kweminyaka yawo-1940 no-1950, hhayi ngenxa yezingxabano enkundleni yempi, kodwa ngenxa yokuntuleka kwezinsiza lapho impi iphela. Ngokuhamba kwesikhathi, baziqoqa ngemva kokubhujiswa futhi baba abantu abaphila isikhathi eside kunabo bonke ezweni.

Ngakho-ke iyini imfihlo yeminyaka eyikhulu yokuphila esiqhingini sase-Okinawa?

Imfihlo yokuphila isikhathi eside esiqhingini sase-Okinawa; kuchazwa yizakhi zofuzo, imvelo kanye nendlela yokuphila. Ochwepheshe bagxila ekudleni njengethonya elinamandla kakhulu.

Kuyini ukudla kwase-Okinawa?

Ukudla kwe-Okinawaibhekisela ekudleni kwendabuko kwabantu abahlala esiqhingini saseJapane sase-Okinawa. Eqinisweni, njengoba siyisebenzisa, akulona uhlelo lokunciphisa umzimba, kodwa indlela yokudla, okungukuthi, indlela yokuphila. 

Ukudla kwabo okuyingqayizivele nendlela yokuphila kunikeze abantu balesi siqhingi ithuba lokuba yilabo abaphila isikhathi eside kunabo bonke emhlabeni wethu. Bakwazi ukuhlala bezacile bephila isikhathi eside. 

Okwesiko Ukudla kwe-OkinawaNakuba inama-carbohydrate amaningi, inama-kilojoule aphansi namafutha. Ishintshile ngokuhamba kwesikhathi, futhi isilinganiso sama-carbohydrate sehlile, kuyilapho isilinganiso samafutha namaprotheni senyukile. Ukudla kwe-Okinawale ukusatshalaliswa kwama-macronutrientUngabona kuthebula: 

Isiko lase-Okinawa liphatha ukudla njengomuthi futhi lisebenzisa amakhambi ukwelapha ukugula. Ukudla kwendabuko kwe-OkinawaNgokuhamba kwesikhathi, sekuphenduke ukudla okuhloswe ukunciphisa umzimba.

Kwenziwa kanjani ukudla kwase-Okinawa?

Ukudla kwe-Okinawaisici esiphezulu i-antioxidant ukudla okuqukethe. Abantu base-Okinawa badla irayisi elincane kunamanye amaJapane. Imithombo eyinhloko yama-kilojoule ubhatata, kulandele okusanhlamvu, okusanhlamvu kanye nemifino enothe nge-fiber.

Yini okufanele uyidle ekudleni kwase-Okinawa? 

Ukudla okufanele udle ekudleni kwase-Okinawa imi kanje:

• AmaSoya

AmaSoya, abantu base-Okinawa Kuyiprotheni yemifino ebalulekile Kuwukudla okulwa nomdlavuza, ngenxa yama-isoflavones aqukethe. Ngakho-ke, abantu base-Okinawa banezinga eliphansi lomdlavuza kanye nomthamo ophansi wokuguga wamaselula. Okinawa Ukudla zokuphekaIningi liqukethe ubhontshisi wesoya.

• izaqathe

izaqathe, Ukudla kwase-Okinawaningxenye eyinhloko. Umbala we-orange wemifino ungenxa yokuqukethwe okuningi kwe-beta carotene kuwo. Izaqathi ziyaziwa futhi ngokuvikela ezifweni ezibulalayo njengomdlavuza nomfutho wegazi ophakeme.

• Ubhatata

Iminyaka eminingi, ubhatata bekulokhu kuwumthombo oyinhloko wama-carbohydrate kubahlali basesiqhingini sase-Okinawa. Ubhatata Iqukethe amavithamini, i-fiber namaminerali. Iphinde inikeze ama-antioxidants abalulekile asiza umzimba ukulwa nama-radicals mahhala. Kuhle futhi emathunjini.

• amaprotheni

Abantu base-Okinawa bahlangabezana nezidingo zabo zansuku zonke zamaprotheni avela kumaprotheni ezitshalo, ngezinye izikhathi bekhetha izinhlanzi nokunye ukudla kwasolwandle. inyama ebomvu dla kancane. 

• ulwelwe

Abantu base-Okinawa ngenxa yendawo abakuyo, izimila zasolwandlebayayidla kakhulu. Bayidla ngokwenza isoso ngama-noodle nokunye ukudla okuyisisekelo. I-algae ingumthombo ocebile we-calcium, i-iodine namanye amaminerali abalulekile empilweni.

• amakhowe

Abantu base-Okinawa abaningi kakhulu amakhowe e-shiitake Indawo. Amakhowe anomsoco kakhulu futhi ayagcwalisa.

• Amakhambi nezinongo

Abantu base-Okinawa basebenzisa izinongo zemvelo namakhambi. Ezinye izinongo ezijwayelekile zifaka upelepele wase-Okinawa, turmeric kanti abanye bayatholakala.

• Tofu

I-Tofu eyama-Okinawans iyini isinkwa kumaFulentshi. eyenziwe ngobhontshisi wesoya tofuIvikela inhliziyo. Ngokusho kocwaningo, ukusetshenziswa kwemikhiqizo ye-soy kunciphisa ingozi yesifo senhliziyo ngokunciphisa amazinga e-triglyceride kanye ne-cholesterol.

Imfihlo yetiye eliluhlaza ekudleni kwe-Okinawa

Ama-Okinawans nsuku zonke itiye eluhlaza ve itiye le-jasmine iziphuzo. itiye elimhlophe Iyatholakala nasetiyeni abawaphuzayo. Isici esivamile salezi teas ukuthi anciphisa ama-radicals mahhala emzimbeni futhi ngaleyo ndlela asize ukulondoloza intsha.

Ukudla Okufanele Ukugweme

Ukudla kwendabuko kwe-Okinawakunemingcele impela. Nakhu ukudla okufanele ukugweme: 

• inyama

Imikhiqizo egayiwe njengenyama yenkomo, inkukhu, i-ham, i-salami, izinja ezishisayo, amasoseji nezinye izinyama ezilashiwe 

• Imikhiqizo yezilwane

Ubisi, ushizi, ibhotela, iyogathi, amaqanda 

• ukudla okugayiwe

Ushukela ocolisisiwe, okusanhlamvu, okusanhlamvu kwasekuseni, ukudla okulula kanye namafutha agayiwe 

• ugaye

Imidumba eminingi ngaphandle kukabhontshisi wesoya 

• okunye ukudla

Izithelo eziningi, amantongomane kanye nembewu

I-Okinawa Diet Plan 

Ukudla kwe-OkinawaUmuntu ojwayelekile udla amacarbohydrates amaningi kanye namaprotheni amancane kunomuntu ojwayelekile. Imithombo eyinhloko yamaprotheni ukudla okutholakala ezitshalweni kunezilwane noma imikhiqizo yobisi. 

Ukudla kwe-OkinawaNoma yini oqala ngayo, uzodinga ukunciphisa ukudla kwakho inyama ebomvu. Kufanele futhi ugweme imikhiqizo yezilwane efana namaqanda nobisi. 

Ushukela ocolisisiwe kufanele futhi ususwe ngokuphelele ekudleni kwakho. Udinga ukudla imifino eminingi, okusanhlamvu, ukudla kwasolwandle kanye nemikhiqizo yesoya. Izidlo eziningi zihambisana netiye le-jasmine netiye elihlaza.

Isidlo sasekuseni sendabuko sase-Okinawa ngokuvamile sihlanganisa okusanhlamvu okufana nelayisi nobhontshisi wesoya ovutshiwe. Isobho le-Miso lingase libe ukudla kwasekuseni okudumile kwase-Okinawa nokudla kwasolwandle noma ngezinye izikhathi inyama ebomvu. 

Okusanhlamvu kwakha isisekelo sokudla kwabo. Abantu baseJapane ngezinye izikhathi badla irayisi nama-noodle. irayisi Kungenye yokudla okuyisisekelo e-Okinawa.

Abavamile ukudla ushukela. Uma zidla, zithanda lezo ezikhiqizwa umoba.

Abantu base-Okinawa badla ushukela ongaphansi ngokuphindwe kathathu kunabanye abantu baseJapan. Ngisho nokuncane ukusetshenziswa kukasawoti.

Enye yezimfihlo zama-Okinawans zokuphila isikhathi eside ukuthi badla ama-calories ambalwa. Ukudla ama-calories amancane, uma nje kungondlekile, kwandisa ukuphila. Kuphinde kube imfihlo ebaluleke kakhulu yokuhlala mncane.

Yiziphi izinzuzo zokudla kwe-Okinawa?

Ngenxa yokudla ukudla okunomsoco okunokuqukethwe okuphezulu kwe-antioxidant, Ukudla kwe-Okinawainezinzuzo eziningi.

• Inikeza impilo ende

Ukudla kwendabuko kwe-OkinawaInzuzo ephawuleka kakhulu umthelela wokuphila. I-Okinawa iyikhaya labantu abaphila okungenani iminyaka eyi-100 ubudala.

Kucatshangwa ukuthi ukudla okuvamile kwe-Okinawa kusiza ukuphila isikhathi eside ngenxa yokudla kwezitshalo okunamandla okulwa nokuvuvukala nokulwa nokuvuvukala.

• Ukuncipha kwengozi yesifo esingamahlalakhona

Abantu base-Okinawa abaphili isikhathi eside kuphela, kodwa futhi Isifo senhliziyobabe nezifo ezimbalwa ezingelapheki njengomdlavuza nesifo sikashukela.

Okwesiko Ukudla kwe-OkinawaUbhatata uthatha indawo ebalulekile Ubhatata neminye imifino emibalabala iqukethe izakhi zezitshalo ezinamandla ezibizwa ngokuthi ama-carotenoids.

Ukudla kwe-Okinawaamazinga aphezulu e-soy ayadliwa. Ucwaningo lubonisa ukuthi isoyi nokudla okwenziwe ngesoya kuhlotshaniswa nengozi enciphile yezinhlobo ezithile zomdlavuza, njengesifo senhliziyo nomdlavuza webele, nesifo esingamahlalakhona.

Ukudla kwe-Okinawa kuyalimaza

Ukudla kwe-OkinawaNakuba inezinzuzo eziningi, iphinde ibe nemiphumela engemihle.

• Ibekela imingcele impela

Ekudleni kwendabuko kwe-Okinawa, amaqembu ahlukene okudla anempilo awakwazi ukudliwa.

Lokhu kwenza kube nzima ukunamathela ekudleni futhi kukhawule imithombo ebalulekile yezakhi ezibalulekile. Futhi, okunye ukudla kwase-Okinawa kunzima ukufinyelela kukho kuye ngendawo okuyo.

Isibonelo, ukudla kuqukethe izithelo ezincane kakhulu, amantongomane, imbewu nobisi. Ngokuhlangene, lokhu kudla kungumthombo omuhle kakhulu we-fiber ekhuthaza impilo, amavithamini, amaminerali, nama-antioxidants.

Ukungawadli la maqembu okudla kunengozi yokushoda kwezakhi.

Ingabe kufanele wenze ukudla kwase-Okinawa?

Ukudla kwe-OkinawaNakuba inemiphumela eminingi emihle yezempilo, ikhawulela kakhulu ngakho-ke kunzima ukuyilandela. Ungakhuluma nongoti wezokudla ukuze uthole ukuthi lokhu kudla kukulungele yini. 

Ukudla kwe-Okinawa Ngaphambi kokuthi ngiqede engizokusho ngakho UHector Garcia, Ngicela ukudlulisa amazwi owesifazane waseJapan osezohlanganisa iminyaka engu-100, encwadini ethi “IKIGAI” kaFrancesc Miralles. Kokubili kukhanyisa indlela yethu futhi kufundisa izifundo ngokuphila isikhathi eside.

Ukuphila impilo enempilo ende

Yidla kancane kukho konke okuthandayo

Lala ngovivi, uvuke ngovivi, bese uyahamba.

Phila usuku ngalunye ngokuthula futhi ujabulele uhambo lwakho.

Ukuphila impilo enempilo ende.

Asibe nesikhathi esimnandi nabangani bethu,

Spring Summer Autumn Winter

Siyijabulela ngenjabulo yonke isizini.

Imfihlo iwukuba singakhathazeki ngokuthi iminwe yethu isineminyaka emingaki.

Uma uzigcina zigijima, uzogubha iminyaka yakho eyikhulu.