I-Okinawa yisifunda esifundeni esingaseningizimu yeJapane lapho izakhamuzi zinezizukulwane ezinde kakhulu emhlabeni. Nakuba kungenzeka ukuthi kunezizathu eziningi zalabo bantu abaphila isikhathi eside, kunethuba elihle lokudla kwabo okunempilo ukudlala ingxenye ethile. Isidlo sase-Okinawan sakhiwa ikakhulukazi yemifino nezitshalo, ikakhulukazi i-soy. Kungaphansi kwama-khalori namafutha, futhi ama-carbohydrate aphezulu kakhulu.
Iningi lalawo ma-carbohydrate avela emifino, enezinhlamvu ezincane kuphela noma imbewu, futhi akukho ushukela noma amaswidi abonisiwe. Kukhona inyama encane nje ebomvu kanye nemali encane yobisi. Inhlanzi idliwe ngokulinganisa, futhi ukusetshenziswa kotshwala kunomkhawulo wesiphuzo esisodwa.
Ukudla okuvamile kulokhu kudla kubandakanya amazambane, ubhontshisi, ikhabe enomunyu, amakhowe ase-shiitake, i-burdock, itiye le-jasmine, i-seaweed, kanye nemithi eminingi ethakazelisayo nezinongo. Nazi ezimbalwa ukuthi kufanele ukwazi ukuthenga ezitolo eziningi zokudla noma ezimakethe zase-Asia.
Ubhatata
Esikhathini esedlule, ama-Okinawans abancinci amancane adla amazambane. Amafutha amaningi namazambane. Ilayisi, ikakhulukazi ilayisi elimhlophe, lalibiza kakhulu futhi ngaleyo ndlela liyisimboli sesimo: kwakuyinto edla kuphela ngabantu abacebile. Into enhle ngamazambane ingumsoco-omningi futhi ocebile amavithamini A no-C, i-calcium ne-potassium.
Zibuye ziphezulu fiber futhi zinevithamini E.
Soy
Ukudla okwejwayelekile kwe-Okinawan kufaka phakathi isobho ngendlela ye-miso yokunamathisela ne-tofu. I-Soy iyimithombo emihle kakhulu yamaprotheni okutshala, futhi inikeza iningi lamaprotheni ekudleni kwase-Okinawa. I-Soy iqukethe nama-phytochemicals okuthiwa i-flavonoids ne-phytoestrogens, okungenzeka ibe nezimfanelo ezikhuthaza impilo.
I-Melon enomunyu
Iphunga elimnandi yi-gourd eyaziwa ngokuthi i-goya, i-goo-fa noma i-gua. Isetshenziselwa ama-saladi, ukudla okugayiwe futhi kungenziwa ijusi noma itiye. Iphezulu e-fibre ne-vitamin C, futhi inezinhlobo ezithile ze-phytochemicals ezizuzisayo. Kungase kube nzima ukuthola ikhabe elibabazayo esitolo sakho sezitolo, kodwa izimakethe zokudla zase-Asia cishe ziyithwale.
Ama-mushroom aseShiitake
Lawa amakhowe amakhulu atholakala ezinhlotsheni eziningi zokupheka kwe-Asia. Zinezondlo, futhi zingase zibe nezinzuzo ezithile zezempilo ezingathinta isimiso sakho somzimba omzimba kanye nokusiza ukulawula i-cholesterol. Ungathola lawa amakhowe engxenyeni yokukhiqiza yezitolo eziningi zokudla, noma angatholakala endaweni yokudla yemifino ekheniwe.
Ulwandle
I-Kombu, i-hijiki, ne-mozuku yizilwane zasolwandle ezisetshenziswa kakhulu e-Okinawa. Zivame ukukhonzwa ngama-noodle, ema-saladini, ngokugubha ama-fry, kanye nemifino. Ama-seaweed aphezulu e-iodine, folate, calcium, iron, magnesium, ne- astaxanthin . Akulula ukuthola lezi zinhlobo zasolwandle esitolo esivamile, kodwa ungakwazi ukuthola i-nori, edayiswa ngamashidi amancane, futhi ngezinye izikhathi esetshenziselwa ukulungiselela i-sushi.
Amakhambi nezinsizi
Ezinye ze-seasonings ezisetshenziswe kulokhu kudla zinamathuba ezinzuzo zezempilo futhi zengeze ukunambitheka ngaphandle kokungeza noma yiziphi i-calories.
Zihlanganisa i-turmeric, igwort, i-Okinawan pepper, kanye nembewu ye-fennel.
Okwenza Ukudla Kungasebenza
Ukudla kwe-Okinawan kuphansi kwamakholori futhi kuphezulu kwi-fiber, ngakho kungakusiza ulahlekelwe noma ugcine isisindo, okubalulekile ekugwemeni izifo ezingapheli ezifana nesifo senhliziyo, isifo sikashukela kanye nezinye izinhlobo zomdlavuza.
Ungasho ukuthi ukudla oku-Okinawan kungukudla okuphikisayo, okungasiza ekunciphiseni ingozi yalezi zifo ezingelapheki ngezizathu eziningana:
- Amafutha aphansi (ikakhulukazi ama-fat saturated), kodwa aphezulu e-omega-3 fatty acids. Okungenani ezinye izinhlobo zamafutha agcwele angakhuphula ukuvuvukala kanti ama-omega-3 athambekele ekunciphiseni ukuvuvukala.
- Iphansi e- carbohydrate ehlanjulisiwe (njengoshukela), ngakho ayiba nomthelela omkhulu emazingeni ashukela egazini. Lokhu kuhle ngoba ama-spikes we-sugar spikes angabamba iqhaza embusweni wesiphumano emzimbeni wakho okwandisa ingozi yezifo ezingapheli nokuvuvukala.
- Amavithamini aphezulu C, E no-A, nama-phytochemicals. Lezi zakhi zisebenza njengama-antioxidants ukuvikela amangqamuzana akho emonakalweni enkulu yamahhala (izinto ezinjengomusi, ukungcola, amafutha angama-rancid namafutha njalonjalo). Lezi zakhi zingasiza ekunciphiseni ukuvuvukala.
Ingabe Ukudla Kwe-Okinawan Kuwe?
I-negative main ukuthi ijwayele ukuba phezulu kwi-sodium. Uma udla ukudla okunomunyu, sicela ukhulume nodokotela wakho ngaphambi kokwengeza kokunye kokudla okunomsoco we-sodium njenge-miso, inhlanzi enosawoti, noma isoso soysi (ngisho nomswakama we-soyysi soysiyamu ephezulu). Kungenzeka ukuthi inqwaba yezithelo nemifino ephezulu e-potassium ne-calcium iphikisana ne-sodium, kodwa akufanele ukhathaze.
Lokhu kudla kuncane kakhulu kunenyama ebomvu, amaqanda nezinkukhu. Lokhu kulungile ngoba usengathola amaprotheni anele kusuka ku-soy nasezinhlanzi. Kodwa futhi kunezinhlamvu ezimbalwa kakhulu, ngisho nezinhlamvu ezigcwele, futhi ziphansi kakhulu kumikhiqizo yobisi. Ungathola ukudla okwanele ngaphandle kwalawo maqembu okudla, kodwa kunzima ukulandela ukudla okuvimbela kakhulu.
Awudingi ukulandela ukudla kwase-Okinawan ngenkolo ukuze ubone okunye okuzuzayo: Ezinye zalezi zingxenye zingafakwa ekudleni kwakho:
- Yidla imifino eningi, mhlawumbe leyo ehlaza okwesibhakabhaka noma enemibala emhlophe. Inkanyezi yokudla kwe-Okinawa yi-sweet potato. Bakuthola kalula kunoma yisiphi isitolo sokudla (nakuba bangase bahlehliswe njengama-yam).
- Khetha ukudla okunama soy and soy. Zama ukungeza i-tofu kumbhikisho-gazinga noma ukushintsha ubisi lwebisi ukuze ubisi lwe-soy.
- Shintsha inyama yakho ebomvu ngenjongo yokwenza inhlanzi. Noma kungcono, nokho, uphakamise ukudla kwakho kwezitshalo.
- Engeza amakhowe ekudleni kwakho. Zama izinhlobo ezahlukene ezifana ne-shiitake, i-oyster ne-King trump yamakhowe. Ziphundu futhi zingasetshenziswa esikhundleni senyama njengokugxila kokudla.
> Umthombo:
> Willcox DC, Willcox BJ, Todoriki H, Suzuki M. "Ukudla kwe-Okinawan: Impikiswano yezeMpilo ye-low-calorie, i-nutrient-dense, i-Antioxidant-Rich Rich Pattern in Low Glycemic Load." J Am Coll Nutriti . 2009 Aug; 28 Suppl: 500S-516S.