Kune huwandu hwakawanda hwezvikafu munyika inoshamisa yenyika yezvikafu zvinovaka muviri. Uye zvinonyanya kuitika kuti kana iwe wakarwira iyo kuora muviri vatevera vashoma.
Pane ino nguva, isu tinoda kukuudza kuti wakasona sei iyo Kudya kweOkinawan, pamwe isinganyanyo kuzivikanwa kupfuura iyo Atkins chikafu kana iyo Kudya kweDukan asi inoshanda kwazvo uye yakachengeteka kana ikateedzerwa nehutano nehana.
Kudya kweOkinawan inowanikwa pachitsuwa cheJapan chine zita rimwe chete, chitsuwa chikuru muRyukyu Archipelago kumaodzanyemba kweJapan. Iyi regimen ine munzira yakajairika yekumedza mashoma macalorie asi pasina kubvisa zvinovaka muviri zvinodiwa nemuviri.
Kudya uku yakavakirwa pane tsika dzekudya yeavo vanogara pachitsuwa, varipi vanhu vekare pasi rose. Haisi chikafu chekushandisa kudzikisa huremu, asi chikafu chekudzidza kudya zvine hutano uye zvinobudirira nzira.
Hunhu hwakawanda hwechikafu cheOkinawan
Kudya kweJapan kwagara kuchikosheswa uye kuchirumbidzwa, chikafu chavo chine mupunga wakawanda, hove, soy mumatunhu akasiyana siyana, miriwo mizhinji uye mashoma akazara mafuta.
Ivo vakapetwa kashanu pane zana ramakore pachiwi cheOkinawa kupfuura kune mamwe maJapan uye izvi hazvina kufuratirwa uye vanhu vazhinji vanga vachifarira kuti zvikonzero zvacho ndezvipi. Izvo zvatinokuudza pazasi kuti iwe uve neruzivo pfungwa.
- Ivo vanodya mashoma emupunga kupfuura mune mamwe maJapan, 20% zvishoma.
- Kune rimwe divi, ivo vanodzivirira 25% shuga.
- 75% yezviyo uye zviyo zvigadzirwa.
- Ivo vanodya mazana matatu emiriwo miriwo uye vanobatanidza iwo ese mavara.
- Mapuroteni emhuka anogamuchirwa kubva kugungwa: hove uye hove.
- Ivo vanodya nyama yenguruve asi yezviitiko zvakakosha pamwe nekushandisa mafuro ekubika.
- Ivo vanowedzera kudya kwavo kwe tofu muzvikafu zvavo, sosi yakapfuma yeprotein.
- Icho chikafu chinogutsa mushandisi pasina kushandisa yakawanda macalorie.
- Akapfuma mune zvinovaka muviri uye micronutrients inogamuchirwa kubva kumiriwo uye magirini.
Mararamiro muOkinawa
Vanhu veOkinawa varimi nevabati vehove, saka vanozviriritira mupfungwa iyoyo. Vanokura uye vanobata hove chikafu chavo pachavo, icho chokwadi icho zvakare, 'anovamanikidza' kushanda muminda kana kugungwa kunofanirwa kuyedza kuchengetedza ivhu nezvikepe zvaro.
Zvipfeko zvavo Havana mishonga yekuuraya zvipuka, vanoshandisa mafetiraiza echisikigo uye vanogara vachidya chikafu zvinoenderana nemwaka wayo. Vazhinji vezana ramakore zana vanoenderera kusvika kutsoka dzecanyon uye vachitarisira nyika dzavo.
Kune rimwe divi, ivo vanochengeta zvakanyanya hukama hwavo hwemagariro, sekuchengetedza kwavanoita magadheni avo, vanochengetedza hushamwari hwavo sekunge chirimwa.. Vane hupenyu hwakanaka hwenzangaKunze kwekudya, vanochengetedza hushamwari hwavo hwese.
Chido pamusoro pevagari veichi chitsuwa, ndechekuti vanoita Naps uye inotenderera ichitenderedza 2 kana matatu maawa. Kuziva izvi, tinogona kufungidzira kuti yake mararamiro akasununguka uye ivo vanoziva kusiyanisa mafaro madiki yehupenyu. Isu vamwe tinorarama mukushushikana kunoenderera zvichikonzera muviri wedu kuburitsa yakawanda cortisol, zvichikonzera mhedzisiro mune metabolism.
Zvikafu zvinobvumidzwa mukudya
Chinhu chakakosha mukudya chikafu, kunyangwe chichive chenguva dzose uye uchichiita. Kana iwe uchifarira ita chikafu cheOkinawan, tinokuudza kuti ndezvipi zvekudya zvaunofanira kutarisa.
Iwo mabhesiki ari kudzivirira chikafu chisina kudya uye shandisa zvese izvo zvakasikwa zvekudya, senge michero, miriwo nemiriwo.
Huwandu hwemakoriori ezuva nezuva haufanire kupfuurika macalorie chiuru nemazana maviri pazuva, izvo zvakati rebei zvichienzaniswa neanowanzo shandiswa, zvisinei, izvi hazviite kuti mishonga yedu iderere.
Zvibereko nemuriwo zvemarudzi ese
Iyo yakanaka ndeyekuvadya kana iri mwaka wavo, ndiyo mbiru yakakosha yekudya.
- Broccoli.
- Endives.
- Hanyanisi.
- Zucchini.
- Cucumber.
- Mhiripiri.
- Shiraplant.
- Makarotsi
- Chard.
- Maorenji
- Maapulo
- Strawberries.
- Zvibereko.
- Maapurikoti
Muchidimbu, iyo yese michero yemwaka nemiriwo, isu tinofanirwa kuasanganisa iwo neumwe, zadza mahwendefa edu nemavara akajeka. Izvi zvinoita kuti iwe udye mavitamini akawanda uye antioxidants.
Nyama nehove
Kudya uku kunoshandisa hove dzakawandaZvisinei, haibatanidzi nyama. Sarudza huku, nyama yemombe uye siya nyama yenguruve yezviitiko zvakakosha kana kunyanya kuidya kaviri pasvondo muhuwandu hwakaenzana.
Kana iri hove, tsvaga idzo dzine sosi zhinji omega 3, hove yeblue uye shellfish. Vabatanidze kaviri pavhiki.
soybean
Chikafu chakakwana chakazara izvo zvinokubatsira iwe kuchengetedza hutano hwakanaka mumuviri, mupfumi mune mapuroteni anogona kudyiwa mune ayo ese marudzi. Tenga soy muchimiro che tofu, bhinzi inomera, mukaka we soya, kana mabhaina. Tsvaga iyo inokodzera zvakanyanya zvaunofarira.
Zviyo
Zviyo zvekushandisa zvichafanirwa kuganhurirwa kune yako dzakabatana shanduro. Uye zvakare, kana vakasadya huwandu hwakawanda senge kuJapan, chikafu chavo chine mupunga chena sechikafu chavo. Panyaya yekudya uku, inotsiviwa nembatatisi yakafanana nembatatisi yatinoziva pano.
Zvigadzirwa zvemukaka
Iri boka rekudya harifanirwe kushungurudzwa, uye zvimwe kana zvakagadziriswa zvigadzirwa uko mafuta neshuga zvakawedzerwa.
Iwe unofanirwa kusarudza iyo skimmed uye yakawanda echisikiro shanduro.
Maitiro ekuita iyo Okinawa chikafu
Tevere tinokuudza unofanira kudya sei kuitira kuti zvese zvinangwa zvako zvizadziswe.
- Tinofanira kuziva patinodya chikafu.
- Idya zvishoma.
- Tsenga zvakanaka.
- Regedza kudya kana tanzwa 80% kugutsikana.
- Hatifanirwe kugara nenzara asi isu tinofanirwa kudzivirira kunyanya kudya.
- Chikafu chinodyiwa nema calories mashoma asi chiine huwandu hwakawanda hwe micronutrients.
- Inobatsira kuchenesa muviri wehupfu uye kubvisa tsvina yatinofanira kurasa.