Kunenqwaba yokudla emhlabeni omuhle wokudla okunempilo. Futhi kungenzeka kakhulu ukuthi uma ngabe ulwele i- ukulahlekelwa isisindo balandele abambalwa.
Kulesi senzakalo, sifuna ukukutshela ukuthi ukuthunge kanjani Ukudla kwe-okinawa, mhlawumbe okungaziwa kancane kunokudla kwe-Atkins noma i- Ukudla kwe-dukan kodwa kusebenza kakhulu futhi kuphephile uma uqhubeka nempilo nokuqwashisa.
Ukudla kwase-Okinawa livela esiqhingini saseJapan esinegama elifanayo, isiqhingi esikhulu kunazo zonke eRyukyu Archipelago eningizimu yeJapan. Lo mqondo ngokuvamile uqukethe ukudla amakhalori ambalwa kepha ngaphandle kokuqeda izakhamzimba ezibalulekile ezidingwa umzimba.
Lokhu kudla kusekelwe emikhubeni yokudla yalabo abahlala kulesi siqhingi, baphi abantu abadala kunabo bonke emhlabeni. Akusikho ukudla ongakusebenzisa ukunciphisa umzimba, kepha ukudla okudliwayo ukuze ufunde ukudla ngendlela enempilo nephumelelayo.
Izici ezijwayelekile zokudla kwase-Okinawan
Ukudla kwaseJapan bekuhlala kubaluleka kakhulu futhi kuyanconywa, ukudla kwabo kuqukethe ilayisi eliningi, inhlanzi, isoya ezindaweni ezihlukene, imifino eminingi kanye namafutha amancane.
Bangabantu abaneminyaka eyikhulu ephindwe kahlanu esiqhingini sase-Okinawa kunakwamanye amazwe aseJapan futhi lokhu akuzange kushaywe indiva futhi abantu abaningi bebenentshisekelo yokuthi yiziphi izizathu. Esikutshela ngakho ngezansi ukuze ube nombono ojwayelekile.
- Badla inani elincane lelayisi kunaseJapan yonke, okungu-20% ngaphansi.
- Ngakolunye uhlangothi, bagwema ushukela ongu-25%.
- Ama-75% wemikhiqizo yokusanhlamvu nokusanhlamvu.
- Badla imifino engama-300% ngaphezulu futhi bahlanganise yonke imibala.
- Amaprotheni ezilwane atholakalayo avela olwandle: izinhlanzi kanye ne-shellfish.
- Badla ingulube kodwa ngezikhathi ezikhethekile kanye nokusebenzisa isinqumelo ekuphekeni.
- Bandisa ukwanda kwabo kwe-tofu ekudleni kwabo, umthombo ocebile wamaprotheni.
- Kungukudla okwanelisa umsebenzisi ngaphandle kokudla inani elikhulu lama-calories.
- Ucebile ngomsoco kanye nama-micronutrients atholwe ngemifino nemifino.
Indlela Yokuphila e-Okinawa
Abantu base-Okinawa bangabalimi nabadobi, ngakho-ke bazenelisa ngalowo mqondo. Bayakhula futhi badobe ukudla kwabo, iqiniso lelo, 'ubaphoqa' ukuthi basebenze emasimini noma olwandle kufanele lwenze umzamo wokugcina umhlaba nemikhumbi yawo.
Ama-aliments abo Azinawo ama-pesticides, zisebenzisa umanyolo wemvelo futhi zihlala zisebenzisa ukudla ngokwesikhathi sako. Iningi labasekhulu leminyaka baqhubeka ezinyaweni zomhosha futhi banakekele izindawo zabo.
Ngakolunye uhlangothi, banakekela kakhulu ubudlelwano babo bezenhlalo, njengoba nje benakekela izingadi zabo, bagcina nobungane babo njengesitshalo.. Banokuphila okuhle emphakathini, ngaphezu kokudla bagcina ubungani babo bempilo yonke.
Ukulangazelela ngabantu bendawo yalesi siqhingi, ukuthi bayasebenza Naps futhi iphuka nxazonke 2 noma 3 amahora. Ukwazi lokhu, singacabanga ukuthi okwakhe Indlela yokuphila ikhululekile kakhulu futhi bayazi ukuhlukanisa izinjabulo ezincane lempilo. Abanye bethu bahlala ekucindezelekeni okuqhubekayo okwenza umzimba wethu ukhiqize i-cortisol eningi, okudala imiphumela ku-metabolism yethu.
Ukudla kuvunyelwe ekudleni
Into ebalulekile ekudleni ukudla, kepha futhi nokuhlala ukwenzile. Uma unesithakazelo ku- yenza ukudla kwase-Okinawa, sikutshela ukuthi yikuphi ukudla okufanele ugxile kukho.
Izisekelo ukugwema ukudla okungenamsoco futhi kudle konke lokho kudla kwemvelo, njengezithelo, imifino nemifino.
Inani lama-calories nsuku zonke akumele leqe ama-calories ayi-1.200 ngosuku, okuyinto ephansi ngandlela-thile uma iqhathaniswa nokusetshenziswa okujwayelekile, kodwa-ke, lokhu akubangeli ukuthi izakhamzimba zethu zehle.
Izithelo nemifino yazo zonke izinhlobo
Umqondo omuhle ukubadla uma kuyisizini yabo, yinsika eyisisekelo yokudla.
- I-broccoli.
- Endives.
- U-anyanini.
- I-Zucchini.
- Ikhukhamba.
- Upelepele.
- Isitshalo seqanda.
- Izaqathi
- Ishadi.
- Amawolintshi
- Apula
- Ama-Strawberry
- Amajikijolo.
- Amabhilikosi
Ngamafuphi, zonke lezo zithelo nemifino yesizini, kufanele sizihlanganise ngokunye, sigcwalise amapuleti ethu ngemibala egqamile. Lokhu kuzokwenza udle amavithamini amaningi kanye nama-antioxidants.
Inyama nenhlanzi
Lokhu kudla kudla izinhlanzi eziningiNoma kunjalo, ayishiyi ngaphandle inyama. Khetha inkukhu, inyama yenkomo bese ushiya ingulube ngezikhathi ezikhethekile noma ungayidla kabili ngesonto ngobuningi obulinganiselwe.
Ngokuqondene nezinhlanzi, bheka lezo ezinemithombo eminingi ye-omega 3, fish oily and shellfish. Bafake kabili ngesonto.
inkinobho yomcibisholo wokuphenya
Ukudla okuphelele okuphelele okuzokusiza ugcine impilo enhle emzimbeni, ocebile ngamaprotheni angadliwa kuzo zonke izinhlobo zawo. Thenga isoya ngesimo se-tofu, amahlumela kabhontshisi, ubisi lwe-soy, noma ama-bainas. Thola okukufanele kakhulu okuthandayo.
Izitshalo
Ukusetshenziswa kokudla okusanhlamvu kuzodingeka kukhawulelwe ku- Izinhlobo ezihlanganisiwe. Ngaphezu kwalokho, uma bengadli inqwaba enkulu njengaseJapan, ukudla kwabo kuqukethe ilayisi elimhlophe njengokudla kwabo okuyisisekelo. Endabeni yalokhu kudla, kufakwa ubhatata ofana nobhatata esazi lapha.
Imikhiqizo yobisi
Leli qembu lokudla akufanele lihlukunyezwe, nokuningi uma kungumkhiqizo ocutshungulwayo okungezwe kuwo amafutha noshukela.
Kufanele ukhethe izinguqulo zemvelo nezinemininingwane eminingi.
Ungakwenza kanjani ukudla kwe-Okinawa
Okulandelayo siyakutshela kufanele udle kanjani ukuze kufezeke yonke imigomo yakho.
- Kumele sazi ukuthi sidla nini.
- Yidla kancane.
- Uhlafune kahle.
- Yeka ukudla lapho sizizwa sinelisekile ngo-80%.
- Akudingeki ukuthi sihlale silambile kodwa kufanele sigweme ukudla ngokweqile.
- Ukudla kudliwa ngama-calories ambalwa kepha kunenani elikhulu lama-micronutrients.
- Kuyasiza ukuhlanza umzimba wobuthi futhi kuqede imfucuza esidinga ukuyilahla.