Japan boasts one of the longest life expectancies on earth, and it also leads the world in “healthy life expectancy” – the number of years of good health people can expect. Diet is believed to play an important role in the health and longevity of a population. So, researchers around the world have investigated the benefits of the traditional Japanese diet.
Naomi Moriyama, co-author of Japanese Women Don’t Get Old or Fat: Secrets of My Mother’s Tokyo Kitchen, said: The Japanese diet is the iPod of food” (“The Japanese diet is the iPod of food”, because it concentrates the wonderful energy of food into a compact and comfortable size.
And you don’t have to cook Japanese to enjoy the healthy foundation of the diet – just eat more fish, vegetables and fruit; cut into smaller pieces; eat soberly and slowly; Add some healthy options like tofu and rice. That’s the way to get started!
First, let’s talk about the benefits. “Thanks to Japan’s relatively healthy diet and lifestyle, Japanese women and men live longer and healthier lives than anyone on Earth,” Moriyama said. The World Health Organization reports that not only do Japanese people live to 86 and 79 years old (compared to 80 and 75 years for Americans), but they can also predict an average of 75 years of healthy, disease-free lives.
On top of that, the Japanese have the lowest obesity rate in the developed world, at just 3% – compared with 11% in the French and 32% in the US, according to the study. International Obesity TaskForce. “You might think it’s all down to genes,” says Moriyama. But when the Japanese adopted a Western-style diet, they gained weight quickly.”
Eat with your eyes
“The magic of Japanese dining is a healthier balance of delicious, low-calorie foods, presented with beautiful portion control in dishes,” says Moriyama. eat and nice small plate”. This way of eating encourages you to eat with your eyes by enjoying the beauty of the food. Result? You’ll want to slow down to enjoy each bite, which means eating less, as it gives your brain time to tell when you’re full.
According to Moriyama, the average Japanese person eats 25% fewer calories per day than Americans, which may partly explain their extended lifespan. Eating just 8% fewer calories a day, while increasing your activity level moderately, may be enough to help prolong life – research from the University of Florida College of Medicine has shown results this fruit.
And cutting calories doesn’t have to be “painful.” The trick is to replace high-calorie foods (those that are high in calories), like chocolate, chips, and cookies, with lower-calorie foods, like fruits, vegetables, and soups. Not coincidentally, low-calorie foods are part of the daily Japanese diet.)
In a study from Pennsylvania State University, female participants ate meals that were 25% smaller than average and 30% fewer calories according to the energy density principle. In the end, they ate an average of 800 fewer calories per day.
The Power of Portions in the Traditional Japanese Diet
In Japan, food is served on separate small plates and bowls instead of on one large plate. “Eating smaller portions can be one of the best secrets to eating healthy and losing weight,” says Moriyama. Research shows that when we are served more, we tend to eat more, whether hungry or not or planned to lose weight.
Scientists from the University of Illinois, Urbana-Champaign, reported that people ate up to 45 percent more food when served large portions. When asked to determine what determines the portion size they eat, nearly 7 out of 10 respondents in a recent survey by the American Institute for Cancer Research (AICR) affirmed that their food intake The food they are used to eating is what determines the amount of food they put on their plate.
This is both bad news and good news. Bad news: it’s proof we tend to eat without thinking. And the good news: it’s possible to change the amount of food we eat. How? By getting used to eating less. For example, try replacing your dinner plate with a salad or dessert plate, or use a smaller bowl. You’ll end up eating less and barely noticing, because your plate still looks full. You don’t need to shrink all of your portions, just stick to foods that are high in calories and fat.
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The culinary foundation of rice in the traditional Japanese diet
The Japanese diet consists of a huge amount of rice, says Moriyama – six times more than the typical American diet. The Japanese usually eat a small bowl of rice with every meal, including breakfast.
Rice is a complex, low-fat carbohydrate that helps you take in fewer calories, leaving less room in your stomach for fattening foods like pretzels and packaged cakes, which can contain nutrients. trans fats are bad for the heart.
Noodles are good for health
Japanese soba noodles are also a staple of the country’s diet, made with flour and buckwheat flour, which aid in the digestive process.
Soba noodles do not contain white flour, healthy, high in fiber. This dish helps the body get rid of cholesterol, as well as promotes regular bowel movements.
“Japan is a vegetable-mad country,” says Moriyama. When Japanese women were asked what their favorite meal to prepare for the family was, “mixed vegetables cooked in a seasoned broth” received the highest ranking. Red bell pepper, green beans, zucchini, eggplant, onion, burdock, tomato, green pepper, lettuce, carrot, spinach, bamboo shoots, beetroot, lotus root, white radish, shiitake mushroom , sweet potato, and seaweed (or sea vegetables), such as kombu, nori, and wakame all have a place in the Japanese diet.
There are four or five different types of vegetables served in one meal – and no one thinks it’s weird to have vegetable soup or salad for breakfast. Vegetables are simmered in a spiced broth, sautéed with a little canola oil, or lightly steamed – all methods that help preserve maximum amounts of nutrients.
Traditional Japanese diet uses abundant fish resources
Fish, especially fatty fish – such as salmon loved in Japan and fresh tuna, mackerel, sardines and herring – are a great source of omega-3 fatty acids, known for their health benefits. Promotes heart health and mood. And although Japan has only 2% of the world’s population, its people eat 10% of the world’s fish. With “fish fever”, Japanese people will eat less red meat – which contains saturated fat that clogs arteries, if eaten in excess can lead to obesity and heart disease.
When consumed in moderation, natural soy products like tofu and edamame beans are great protein alternatives to red meat, says Moriyama, because they have little or no saturated fat. Japanese meals often include a variety of soy-based dishes, such as miso soup (miso is fermented soybeans) and pieces of tofu.
Tea is good for health
Japanese green tea has a lot of health benefits, so let’s not skip this top drink!
Green tea is said to help regulate blood pressure, lower blood sugar, boost the immune system, lower cholesterol, slow down the aging process, and studies have even shown that green tea can prevent cancer. effective. With these benefits, green tea is almost like the “elixir of life” and the Japanese drink this “elixir” every day!
A typical Japanese dessert is seasonal fruit, which is peeled, sliced and arranged on a pretty plate, says Moriyama. People often enjoy Western desserts such as ice cream and cakes, but they are often offered with smaller portions and more delicate flavors than Western ones. A cup of Japanese green tea is the perfect end to any meal.
Choosing healthier is the highlight of the traditional Japanese diet
It only takes a few small changes to make the Japanese diet healthier. The first is to change the common white rice to brown rice. The ancient Japanese power food, brown rice, is a rich, whole grain source of fiber, says Moriyama.
The second change involves reducing sodium intake, which is too high in the Japanese diet because of the large amount of soy sauce and pickled foods. Moriyama recommends choosing lower-sodium miso, soy sauce and teriyaki sauces – and you should use them in small amounts. For example, on a piece of sushi, you only need one or two drops of lower sodium soy sauce.
With beauty, taste and health benefits, the Japanese diet is an option for those who want to live longer, slimmer and healthier.
Try to experience one of the world’s top exquisite culinary styles and enjoy the benefits, friends!
Diets of the World: The Japanese Diet https://www.webmd.com/diet/features/diets-of-world-japanese-diet Accessed: 1/1/2021
The Japanese Diet And Why It Is Good For Health https://www.realbuzz.com/articles-interests/nutrition/article/the-japanese-diet-and-why-it-is-good-for-health/ Access Date Access: 1/1/2021
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