Zininzi izidlo kwihlabathi elimangalisayo lesondlo. Kwaye kunokwenzeka ukuba ukuba ukhe walwela ukunciphisa umzimba zilandele ezimbalwa.
Ngesi sihlandlo, sifuna ukukuxelela ukuba uyithunge njani Ukutya eOkinawan, mhlawumbi ingaziwa kancinci kunokutya kwe-Atkins okanye Ukutya kweDukan kodwa isebenza kakhulu kwaye ikhuselekile ukuba iyaqhubeka ngempilo kunye nesazela.
Ukutya kweOkinawan ivela kwisiqithi saseJapan esinegama elifanayo, Esona siqithi sikhulu kwiRyukyu Archipelago emazantsi eJapan. Le rejimeni ngokubanzi ibandakanya ukusebenzisa iikhalori ezimbalwa kodwa ngaphandle kokuphelisa izakha mzimba eziyimfuneko emzimbeni.
Oku kutya isekelwe kwimikhwa yokutya yabo bahlala kwesi siqithi, baphi abona bantu badala ehlabathini. Ayikuko ukutya okutyiwa ukunciphisa umzimba, kodwa kukutya ukuze ufunde ukutya ngendlela esempilweni nesebenzayo.
Iimpawu ngokubanzi zokutya kwaseOkinawan
Ukutya kwaseJapan bekusoloko kuxatyiswa kakhulu kwaye kunconywa, ukutya kwabo kubandakanya irayisi eninzi, iintlanzi, isoya kumazwe ahlukeneyo, imifuno emininzi kunye namafutha amancinci.
Bangamaxesha aphindwe kahlanu kuneshumi leminyaka kwisiqithi saseOkinawa kunakwelaseJapan liphela kwaye oku bekungahoywanga kwaye abantu abaninzi bebenomdla wokuba zeziphi izizathu. Esikuxelela apha ngezantsi ukuze ube nombono ngokubanzi.
- Batya imali encinci yerayisi kunaseJapan iphela, ngama-20% ngaphantsi.
- Kwelinye icala, bayayiphepha iipesenti ezingama-25 zeswekile.
- Iipesenti ezingama-75 zeecereal kunye neemveliso zeenkozo.
- Basebenzisa i-300% yemifuno ngaphezulu kwaye badibanise yonke imibala.
- Iiproteni zezilwanyana zifunyenwe elwandle: iintlanzi kunye neentlanzi.
- Batya inyama yehagu kodwa kwizihlandlo ezikhethekileyo kunye nokusebenzisa isinqumelo xa bepheka.
- Bonyusa ukungenisa kwabo i-tofu ekudleni kwabo, umthombo otyebileyo weprotein.
- Kukutya okwanelisa umsebenzisi ngaphandle kokusebenzisa isixa esikhulu seekhalori.
- Zityebile kwizakhamzimba kunye nee-micronutrients ezifunyenwe kwimifuno kunye nemifuno.
Indlela yokuphila eOkinawa
Abantu baseOkinawa bangabalimi nabalobi, ke banelisekile yile ngqondo. Bayakhula kwaye balobe ukutya kwabo, inyani ethi, 'ubanyanzela' ukuba basebenze emasimini okanye elwandle kunyanzelekile ukuba azame ukugcina umhlaba kunye neenqanawa zawo.
Isondlo sabo Azinazo izitshabalalisi, zisebenzisa izichumisi zendalo kwaye zihlala zisebenzisa ukutya ngokwexesha lazo. Uninzi lwabantu abalikhulu leminyaka bayaqhubeka ukuya ezinyaweni zomwonyo kwaye banakekele imihlaba yabo.
Kwelinye icala, bakhathalela kakhulu ubudlelwane babo ekuhlaleni, kanye njengokuba begcina izitiya zabo, babugcina ubuhlobo babo ngokungathi sisityalo. Banobomi obugqwesileyo ekuhlaleniNgaphandle kokutya, bagcina ubuhlobo babo bonke ubomi.
Umnqweno malunga nabantu besi siqithi, kukuba bayadlala Naps kwaye uqhekeza ngeenxa zonke 2 okanye 3 iiyure. Ukwazi oku, sinokucinga ukuba yeyakhe Indlela yokuphila ikhululeke kakhulu kwaye bayayazi indlela yokwahlulahlula iziyolo ezincinci yobomi. Abanye bethu bahlala kuxinzelelo oluqhubekayo olubangela ukuba umzimba wethu uvelise ngakumbi i-cortisol, ukuvelisa iziphumo kwimetabolism yethu.
Ukutya kuvunyelwe ekudleni
Into ebalulekileyo ekutyeni kukutya, nangona kusoloko kuqhubeka kwaye kuyenziwa. Ukuba unomdla kwi yenza ukutya kweOkinawan, sikuxelela ukuba kukuphi ukutya ekufuneka ujonge kuko.
Izinto ezisisiseko kukuphepha ukutya okungenampilo kunye nokutya konke ukutya kwendalo, okufana neziqhamo, imifuno kunye nemifuno.
Inani leekhalori zemihla ngemihla akufuneki lidlule kwi-1.200 yeekhalori ngemini, ephantsi ngokuthelekiswa nokusetyenziswa kwesiqhelo, nangona kunjalo, oku akubangeli ukuba izakhamzimba zethu zehle.
Iziqhamo nemifuno yazo zonke iintlobo
Umgangatho ofanelekileyo kukuba ubadle xa ilixesha labo, zezona ntsika zisisiseko zokutya.
- Ibrokholi.
- Endives.
- Itswele.
- Uzucchini.
- Netyhukhamba.
- Ipelepele.
- Isityalo seqanda.
- Iminqathe
- Chard.
- Iiorenji
- Iiapile
- Ierberberries.
- Amaqunube.
- Iibhilikosi
Ngamafutshane, zonke ezo ziqhamo zonyaka kunye nemifuno, kufuneka sizidibanise kunye nezinye, sigcwalise iiplate zethu ngemibala eqaqambileyo. Oku kuyakwenza ukuba usebenzise iivithamini kunye nee-antioxidants.
Inyama nentlanzi
Oku kutya kudla iintlanzi ezininziNangona kunjalo, ayikhupheli ecaleni inyama. Khetha inkukhu, inyama yenkomo kwaye ushiye inyama yehagu ngezihlandlo ezikhethekileyo okanye ungayitya kabini ngeveki ngamanani aphakathi
Ngokuphathelele iintlanzi, khangela abo banemithombo emininzi ye-omega 3, intlanzi enamafutha kunye neentlanzi. Afake kabini ngeveki.
zesoya
Ukutya okupheleleyo okupheleleyo eya kukunceda ugcine impilo esempilweni emzimbeni, etyebile ngeprotein inokusetyenziswa kuzo zonke iintlobo zayo. Thenga isoya ngohlobo lwe-tofu, ihlumelo leembotyi, ubisi lwe-soy, okanye ii-bainas. Fumana eyona ilungele ukuthanda kwakho.
Iinkozo
Ukusetyenziswa kokutya okutya okuziinkozo kuya kufuneka kunqunyanyisiwe Iinguqulelo ezidibeneyo. Ukongeza, ukuba abatyi kakhulu njengaseJapan, ukutya kwabo kubandakanya irayisi emhlophe njengokutya kwabo okusisiseko. Kwimeko yoku kutya, kufakwa ibhatata efana neetapile esizaziyo apha.
Iimveliso zederi
Eli qela lokutya akufuneki lixhatshazwe, nangaphezulu ukuba ziimveliso ezenziweyo kusongezwa kuwo amafutha neswekile.
Kuya kufuneka ukhethe ii-skimmed kunye neenguqulelo zendalo.
Uyenza njani indlela yokutya yeOkinawan
Emva koko siyakuxelela kufuneka ukutya njani ukuze zonke iinjongo zakho zifezekiswe.
- Kufuneka silumke xa sisitya ukutya.
- Yitya kancinci.
- Uhlafune ngokufanelekileyo.
- Yeka ukutya xa siziva sinelisekile ngama-80%.
- Akunyanzelekanga ukuba sihlale silambile kodwa kufuneka sikuphephe ukutya kakhulu.
- Ukutya kutyiwe ngeekhalori ezimbalwa kodwa ngesixa esikhulu seemicronutrients.
- Kuyanceda ukucoca umzimba weetyhefu kwaye kususe inkunkuma ekufuneka siyilahlile.