Maitiro Ekutora Zvimiro zveShoku Iku Japanese Diet Plan

Zvemukati

• Idya uye Gadzirira Mamwe Madhiri
• Itai Nguva Yekudya Chirairo
• Rangarira Nhamba Yechishanu
• Ongororo ye

Kana iwe ukachinja hukama hwako nechikafu-uye maonero ako pakudya-kuita sarudzo zvine hutano anozoita otomatiki, anodaro Makiko Sano, munyori webhuku idzva rekubika Hutano Kubika kweJapan: Nyore Mapepa eUrefu Hupenyu, Iyo Shoku-Iku Nzira. Mubhuku, anotsanangura maitiro "akajairika" misimboti yaShoku Iku (pfungwa yechiJapan yekugadzirira nekubatanidza chikafu) ine simba rekukupa simba kuburikidza nehutano.

Kanganwa kuverenga calori, anodaro Sano, uyo akakurira muJapan asi anga achigara muLondon kwemakore makumi maviri apfuura. Pane kudaro, ingovavarira kuyerwa. "Vanhu vazhinji veJapan havazive kuti mangani macalorie mundiro," anodaro. "Asi ndinoziva kuti kana ndikadya kudya kwemangwanani kukuru - kana zvairema chaizvo - kuva nechikafu chakareruka senge saradhi yemusungwa yegungwa yekudya kwemasikati. chikafu chakareruka. " Uye kana iwe ukangopinda mutsika yekufunga nenzira iyi, zvinobva zvangoerekana zvaitika, anodaro. Sezvo vanhu vechiJapane vachidzidziswa aya mazano muhucheche, panguva yavanenge vari vakuru chirevo havafanirwe kufunga nezvazvo, asi icho chinovabatsira kuchengetedza hutano hwavo uye huremu. (Unoda kuziva nezve kurovedza muviri? Verenga nezve maitirwo evakadzi pasi rese.)

Kunze kwekumisikidza chikafu chinorema nezvakareruka, misimboti mikuru yaShoku Iku inogona kukubatsira kuti uwane chiyero chisina basa.

Idya uye Gadzirira Mamwe Madhiri

Nepo madyiro eMadokero achiwanzotarisa kudzikamisa zvaunodya (yakaderera-carb, gluten-isina, nezvimwewo), iyo Shoku Iku nzira inosimbisa kudya kwakawanda diki ndiro pakudya kwega kwega, izvo zvinogoverwa. Saka pachinzvimbo chendiro huru, starch, uye muriwo, kudya kwemanheru kwaizove nemahwendefa mazhinji, kusanganisira miriwo yakawanda ine mavara pamwe nemupunga nemamwe mapuroteni. Sano paakanga achiri mwana, vabereki vake vakamukurudzira nehanzvadzi yake kuti vadye miriwo minomwe yakasiyana mukati mezuva, anodaro. Nekusanganisira yakawanda miriwo, iri yakaderera-cal, chikafu chinobva changozadza asiwo chakareruka. Kana izvozvo zvichiita sebasa rakawanda, yeuka kuti chikafu cheJapan chinowanzogadzirirwa, uye zvimwe zvezvokudya izvi zvinongoda kukurumidza kupisa kana kusabika zvachose. (Yakabatana: Chii Chikafu cheOkinawa?)

Itai Nguva Yekudya Chirairo

Kutora nguva yekukudza chikafu chako kwakakoshawo kune iyo Shoku Iku nzira. Kana iwe uchigara uchidya uchimhanya, zviri nyore kukanganwa zvese zvawakatora-uye zvinoita kuti chienzanisiro chepfungwa chiite zvakanyanya kuoma. Nepo Sano achibvuma kuti hazvibatsire kuti munhu wese agare pasi kune matatu akabikwa, akadyiwa chikafu pazuva, anoti kunyangwe ukatora sangweji kubva kudhiri kwekudya kwemasikati, tora maminetsi mashoma padhesiki rako kuti unzwisise kudya zvakakwana kuti uzviyeuke gare gare. Paunotarisa kudya kwako, funga kuti zvinoita kuti unzwe sei mushure. Kudya kwemasikati kunokusiya wakapihwa simba zvakare izere nemanyowa, nepo iyo inoita kuti unzwe wakarara zvimwe haina kukunakira. Nekutsvaga kunzwa kwakanaka uku, unoita sarudzo dziri nani.

Rangarira Nhamba Yechishanu

Paunenge uchironga kana kugadzirira chikafu chako, "idya zvekudya kubva mumapoka mashanu ezvikafu zvinokwezva kupfungwa dzako shanu, izvo zvine zvishanu zvinonaka, uye zvinovavarira kuratidza mavara mashanu." Ehe, anobvuma Sano, unogona kusakwanisa kuita izvi mazuva ese. Asi kungofunga nezve izvo zvakasiyana-siyana zvinokubatsira iwe kuwedzera mukanwa wako uye kugadzira zvine mwero, zvine hutano chikafu. "Tinotanga tadya kubva mumaziso edu, saka zvakanaka kuva nemavara akajeka mundiro yako," anodaro. "Inokupa chido chekudya uye inokubatsira kuti unakidzwe nehutano hwekudya kwako pane kuwanda." Kana zvasvika kune pfungwa shanu, funga nezve kunhuhwirira kwechikafu chako, kutaridzika kwekuona kwayo, ruzha (senge sizzling grill), magadzirirwo, uye hongu, kuravira. Kana iri flavour, edza kudzikamisa munyu, kutapira, kuvava, kuvava, uye umami. (Uye chaizvo, umami inogona kukubatsira kuti udye zvishoma.)

Sano anokurudzira vaverengi vake kuti vaedze uye vazivise kunyange chikafu chimwechete cheJapan pazuva, kana kuedza mavara mashanu (kana kunyange matatu) pakudya kumwe chete pazuva. Kuti ikubatsire kutanga, tarisa maJapan mapurani ekuronga mapapiro kubva mubhuku raShoku Iku.

Kutamba Shrimp

Ichi chikafu chakareruka, chiri nyore uye chinokurumidza kugadzirira (zvinotora maminetsi mashoma kubika). Uyezve, izere nehuropi-kukurudzira, kupokana-kukwegura omega-3s.

Chili Tofu

Kuvhara iyo tofu usati wabika iyo mumuto kunopa iyo yakanaka kugadzirwa. Edza izvi sedivi dhishi, tudyo, kana kushandira pamusoro pemupunga.

Yakazara Runako

Iyi veggie main dhishi zvirokwazvo inoratidzira iyo Shoku Iku inotarisa pane ruvara. Idya nemaziso ako pamwe nezvinonaka zvako.

Ongororo ye