Ndeipi chirongwa cheJapan Chikafu? Zvese zvaunoda Kuti Uzive

Zvemukati

• Ndeipi tsika yechinyakare yekuJapan?
• Maitiro ekutevera echinyakare chikafu cheJapan
• Angave mabhenefiti ehutano echinyakare chikafu cheJapan
• Yakapfuma mune zvinovaka muviri uye zvinobatsira makomponi
• Dai kuvandudza kugaya kwako
• Inogona kusimudzira huremu hune hutano
• Inogona kudzivirira kubva kuzvirwere zvisingaperi
• Inogona kukubatsira iwe kurarama kwenguva refu
• Chikafu chekudya
• Kudya kwekuganhurira kana kudzivirira
• Mharidzo menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Chikafu chechinyakare cheJapan chikafu chizere-chikafu-chakazara chikafu muhove, hove, uye zvekudyara-zvinodyiwa zvine hushoma huwandu hwemapuroteni emhuka, akawedzera shuga, uye mafuta.

Yakavakirwa pachinyakare chikafu cheJapanese, chinozivikanwawo se "washoku," iyo ine zvidiki zvidiki zvidiki zvakapusa, zvitsva, uye zvemwaka zvigadzirwa.

Iyi nzira yekudya yakafuma mune zvinovaka muviri uye inogona kupa akawanda hutano mabhenefiti, kusanganisira nekuvandudza uremu, kugaya, hupenyu hurefu, uye hutano hwakazara.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve echinyakare chikafu cheJapan.

Ndeipi tsika yechinyakare yekuJapan?

Chikafu chechinyakare cheJapan chine zvishoma zvakagadziriswa, zvekudya zvemwaka zvinoshandiswa mune dzakasiyana siyana madhishi madiki.

Maitiro aya ekudya anosimbisa madhishi 'manakiro echisikigo kwete kuzvivhara nemuto kana zvinwiwa.

Kudya kwacho kwakazara mupunga wakanyoroveswa, manoodles, hove, tofu, natto, gungwa, uye michero mitsva, yakabikwa, kana yakasanganiswa uye miriwo asi yakadzika mushuga nemafuta. Inogona zvakare kuve nemazai, mukaka, kana nyama, kunyange izvi zvinowanzoita chikamu chidiki chekudya.

Chikafu chechinyakare cheJapan chakafanana nechikafu cheOkinawan, iyo yekudya nhoroondo yeavo vanogara pachitsuwa cheJapan cheOkinawa, asi inosanganisira mupunga nehove zvakanyanya.

Iyo inopesana nechikafu chazvino cheJapan, chine simba rakasimba rekuMadokero neChina uye chinosanganisira huwandu hwakawanda hwemapuroteni emhuka uye chikafu chakagadzirwa.

Chikafu chechinyakare cheJapan chakapfuma mune zvishoma zvakagadziriswa, zvitsva, zvekudya zvemwaka. Iine zvishoma zvishoma zvakawedzerwa shuga, mafuta, kana mapuroteni emhuka uye inosimudzira hove, hove, mupunga, manoni, gorosi, soya, michero, uye miriwo.

Maitiro ekutevera echinyakare chikafu cheJapan

Zvikafu zveJapan zvinowanzo kuve nechikafu chekudya chinosanganiswa nesobho, dhishi hombe, uye mativi mashoma (,).

• Chikafu chinodyiwa: mupunga wakanyoroveswa kana soba, ramen, kana udon noodles
• Soup: kazhinji miso soup inogadzirwa negungwa, shellfish, kana tofu uye miriwo mune yakaviriswa soybean stock - kunyangwe miriwo kana sosi yemudyo ndeimwe sarudzo dzakakurumbira
• Main dhishi: hove, hove dzegungwa, tofu, kana natto ine shoma shoma yenyama, huku, kana mazai
• Side madhishi: miriwo (mbishi, yakabikwa, yakabikwa, yakasungwa, yakachekwa, kana yakasanganiswa), zvirimwa zvemusango, gungwa, uye michero yakasvibira kana yakasanganiswa

Kudya kweJapan kunozivikanwa nehupfumi hwayo umami flavour, iyo yakatsanangurwa senge yechishanu kuravira - zvakasiyana neinotapira, ine munyu, inovava, uye inovava. Zvinowanzoitika umami inowedzera kunhuvira kwemiriwo uye zvimwe zvinovaka muviri zvine hupfumi muJapan cuisine ().

Chiono chekuona ndechimwe chinhu chakakosha chetsika dzechiJapan chikafu. Madhiri anowanzo kudyiwa mune zvidiki zvekurumwa nezvimiti, sezvo iyi nzira inofungidzirwa kuti inogadzira hupfumi kuwirirana kwemavara.

Hot green tii kana inotonhora bhari tii ndiyo inwiwa yesarudzo, nepo zvinwiwa zvinodhaka sedoro uye nekuda zvinowanzo chengeterwa kudya kwemanheru. Zvikafu zvekudya zvakajairika uye hazviwanzo kudyiwa ().

Kudya kwechinyakare kwechiJapan kunosanganisira mupunga wakanyoroveswa kana manoodles anoshandiswa nesobho inodziya, chikafu chegungwa- kana soy-based main dish, uye mativi mashoma. Zvinowanzoitika umami inoshandiswa kusimudzira kunaka kwekudya.

Angave mabhenefiti ehutano echinyakare chikafu cheJapan

Kudya kwechinyakare kwechiJapan kwakabatana neakawanda ezvehutano zvinobatsira.

Yakapfuma mune zvinovaka muviri uye zvinobatsira makomponi

Chikafu chechinyakare cheJapan chine hupfumi hwakasiyana siyana, zvinosanganisira fiber, calcium, potasium, magnesium, iron, uye mavitamini A, C, uye E ().

Muriwo unopa kuonda kwehutano hweichi chikafu uye unowanzo bikwa mu dashi, hove yakaomeswa uye gungwa miriwo yakavakirwa stock. Izvi zvinoderedza huwandu hwavo uye zvinowedzera kunaka kwavo, zvichiita kuti zvive nyore kudya yakawanda ().

Kudya kwacho kunopawo huwandu hwakaenzana hwegungwa uye girini tii. Ose ari maviri manyowa makuru e antioxidants, ayo anobatsira makomputa anodzivirira muviri wako kukuvara kwemaseru uye chirwere (,,).

Pamusoro pezvo, hove dzakawanda- nehove dzemugungwa dzinosanganisirwa muchikafu ichi dzinopa omega-3 mafuta mazhinji, ayo anosimudzira huropi, ziso, uye hutano hwemwoyo ().

Dai kuvandudza kugaya kwako

Gungwa, soya, michero, uye miriwo zvakasikwa zvakapfuma mufibre, chikafu chinobatsira kugaya kwako.

Fibha isingasviki inofambisa chikafu kuburikidza neura hwako uye inowedzera huwandu kuzvituru, ichideredza njodzi yako yekuzvimbirwa ().

Zvekudya izvi zvakare zvinozvirumbidza zvakasungunuka faibha, izvo zvinodyisa mabhakitiriya anobatsira mudumbu rako uye zvinobatsira kudzikisira nzvimbo inowanikwa yehutachiona hunokuvadza kuwedzera (,,).

Kana matumbo mabhakitiriya achidya fiber inogadziriswa, anogadzira mapfupi-cheni emafuta acids (SCFAs), ayo anogona kudzikisira kuzvimba uye zviratidzo zveinogumbuka ura (IBS), chirwere cheCrohn, uye ulcerative colitis (,,).

Zvakare, michero yakasanganiswa nemiriwo zvinowanzo kudyiwa pachikafu ichi sosi huru yemapurobioti. Aya mabhakitiriya anobatsira anosimudzira hutano hwematumbo uye anoderedza zviratidzo zvekugaya senge gasi, kuzvimba, kupatira, uye manyoka (,,).

Inogona kusimudzira huremu hune hutano

Chikafu chechinyakare cheJapan chakapfuma mumiriwo, chine zvidimbu zvidiki, uye zvakasikwa zvakadzika mushuga yakawedzerwa nemafuta. Izvi zvinhu zvese zvinopa kune yakaderera koriori kuverenga ().

Uye zvakare, tsika yechiJapan inokurudzira kudya kusvikira chete 80% izere. Iyi tsika inodzivisa kudya zvakanyanya uye inogona kubatsira pakushomeka kwekoriori kunodiwa kuti uremerwe uremu (,,,).

Zvakare, kutsvagurudza kunoratidza kuti iwo fiber-akapfuma miriwo, soya chikafu, uye masobho zvakajairika zvechinyakare chikafu cheJapan zvinogona kubatsira kudzikisira chishuwo uye kuwedzera kuzara, nekudaro kusimudzira kurema kudzora (,,).

Uchapupu hunoratidza zvakare kuti kuchinjika pakati pedhishi, sezvazvinowanzoitika panguva yekudya kwechinyakare kwechiJapan, kunogona kudzora huwandu hwese hwechikafu chinodyiwa pakudya kwoga ().

Inogona kudzivirira kubva kuzvirwere zvisingaperi

Chikafu chechinyakare cheJapan chinogona kuchengetedza pamamiriro akaita senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo.

Izvo zvakasikwa zvakapfuma muhove, gungwa regungwa, girini tii, soya, michero, uye miriwo asi yakaderera mune yakawedzera shuga, mafuta, uye mapuroteni emhuka - zvese zvinhu zvinofungidzirwa kudzivirira kubva kuchirwere chemoyo (,,,,).

Muchokwadi, njodzi yevanhu veJapan yechirwere chemoyo inoramba yakaderera zvisingatarisirwi kunyangwe ivo vachidya munyu wakawanda, izvo zvinowanzo simudza chirwere chemoyo ().

Zvakare, mukudzidza kwevhiki-nhanhatu muvarume makumi matatu nevatatu vachitevera kudya kwechinyakare kwechiJapan, 91% yakawana kudzikiswa kwakakura muzvinhu zvine njodzi zverudzi rwechipiri chirwere cheshuga, kusanganisira huremu hwakawandisa uye yakakwira LDL (yakaipa) cholesterol mazinga (, 33).

Uyezve, iyo yakasvibirira tii inwiwa inokurudzirwa pachikafu ichi inogona kudzivirira kubva kuAlzheimer's disease, Parkinson's disease, uye mamwe marudzi ekenza (,,,).

Inogona kukubatsira iwe kurarama kwenguva refu

Japan ine imwe yepasi rose tarisiro yeupenyu, iyo nyanzvi zhinji dzinoti kune echinyakare chikafu cheJapan (,,,).

Muchokwadi, chitsuwa cheJapan cheOkinawa chinoonekwa seBlue Zone, inova nharaunda ine hupenyu hwakareba zvakanyanya. Ramba uchifunga kuti chikafu cheOkinawa chinonyanya kutarisa mbatatisi uye chine mashoma mupunga nehove pane chikafu chechiJapan.

Mune ongororo yemakore gumi neshanu muvanhu vanopfuura makumi manomwe nemashanu vechiJapanese, avo vakanyatsoteedzera chikafu chetsika dzechiJapan vakawana kusvika pa15% njodzi yakaderera yekufa nguva isati yakwana kana vachienzaniswa neavo vanodya chikafu chekuMadokero ().

Nyanzvi dzinobatanidza uku kuwedzera kwehupenyu kune echinyakare chikafu chekuJapan chinosimbisa pazvose, zvishoma zvakagadziriswa chikafu, pamwe neayo mashoma akawedzera mafuta uye shuga zvemukati ().

Kudya kwechinyakare kweJapan kwakapfuma muzvinovaka muviri uye kunogona kubatsira kugaya, kurasikirwa uremu, uye kurarama kwenguva refu. Izvo zvinogona zvakare kudzikisa njodzi yako yezvirwere zvisingaperi.

Chikafu chekudya

Chikafu chechinyakare cheJapan chakapfuma mune zvinotevera chikafu:

• Hove uye hove. Mhando dzese dzehove uye zvegungwa zvinogona kuverengerwa. Izvi zvinogona kupiswa, kubikwa, kukangwa, kana mbishi - sezvazviri nesushi nesashimi.
• Zvokudya zveSoy. Inonyanya kuzivikanwa edamame, tofu, miso, soy muto, tamari, uye natto.
• Zvibereko nemiriwo. Kazhinji, michero inodyiwa isina kubikwa kana kukangwa apo miriwo inenge ichinyoroveswa, yakamwiwa, yakasanganiswa, yakasungwa mumuto, kana kuwedzerwa mumuto.
• Gungwa. Miriwo yegungwa chikamu chikuru chetsika dzechiJapan chikafu. Kazhinji dzinodyiwa mbishi kana kuomeswa.
• Tempura. Iyi bundu diki inogadzirwa nekusanganisa hupfu hwegorosi neaced kana inopenya mvura. Iyo inoshanda senge batter yezvakadzika-zvakakangwa zvegungwa uye miriwo.
• Mupunga kana manoodles. Mupunga wakanyoroveswa chikafu mune chikafu chechiJapan. Dzimwe sarudzo dzakakurumbira dzinosanganisira soba, ramen, kana udon noodles dzakashumirwa dzakatonhora kana mumuto unopisa.
• Zvinwiwa. Hot green tii uye inotonhora bhari tii ndizvo zvinwiwa zvakanyanya, kunyangwe doro uye nekuda zvinogona kupihwa pamwe nekudya kwemanheru.

Zvishoma zvinyama zvitsvuku nyama, huku, mazai, uye dhizi zvinogona zvakare kuverengerwa. Nekudaro, izvi zvekudya hazviite chikamu chikuru chetsika dzechiJapan chikafu.

Chikafu chechinyakare cheJapan chinosimudzira chikafu chakazara kana chidiki - kunyanya hove, hove, gungwa, mupunga, soya, michero, uye miriwo pamwe chete nezvimwe zvidiki zvezvimwe zvigadzirwa zvemhuka.

Kudya kwekuganhurira kana kudzivirira

Chikafu chechinyakare cheJapan chinoderedza zvinotevera chikafu:

• Dairy: ruomba, mukaka, chizi, yogati, ice cream, nezvimwe.
• Nyama tsvuku nehuku: nyama yemombe, nyama yenguruve, huku, dhadha, nezvimwe.
• Mazai: yakabikwa, yakakangwa, seomelet, nezvimwe.
• Mafuta akawandisa, maoiri, uye sauces: majarini, mafuta ekubikisa, kupfeka, mafuta-ane sosi, nezvimwe.
• Zvinhu zvakabikwa: chingwa, pita, tortillas, croissants, pie, brownies, muffin, nezvimwe.
• Zvigadzirwa zvakagadzirwa kana zvine shuga: Zviyo zvemangwanani, mabhawa egranola, zviwitsi, zvinwiwa, nezvimwewo.

Zvakare, zvekudya zvekudya zvakajairika pane chikafu ichi, icho chinoganhurira chikafu chakakurumbira chikafu senge machipisi, popcorn, trail musanganiswa, uye maputi.

Dhizeti inogona kuverengerwa pane echinyakare chikafu cheJapan - asi vanovimba nezvinhu zvakasikwa, senge michero, matcha, kana tsvuku bhinzi nyanya, pane kuwedzera shuga.

Kudya kwechinyakare kwechiJapan hakubatanidze zvekudya zvekudya uye zvakasikwa zvakaderera mumukaka, nyama tsvuku, huku, zvinhu zvakabikwa, uye shuga kana chikafu chakagadzirwa.

Mharidzo menyu

Heano akajairwa-mazuva matatu menyu ezvinyakare maJapan chikafu:

Zuva 1

• Kudya kwemangwanani: miso soup, mupunga une steamed, natto, uye sarweed saladi
• Kwekudya kwemasikati: soba noodles mune dashi-based muto, grilled tuna, kare saladi, uye yakabikwa miriwo
• Kudya kwemanheru: udon muto sosi, hove makeke, edamame, uye miriwo yakashambiswa muvhiniga

Zuva 2

• Kudya kwemangwanani: miso soup, mupunga wakanyoroveswa, omelet, hove yakaomeswa, uye michero yakasanganiswa
• Kwekudya kwemasikati: clam soup, mipunga yemupunga yakaputirwa mugungwa, marinated tofu, uye yakabikwa-yemiriwo saradhi
• Kudya kwemanheru: miso soup, sushi, saladi yegungwa, edamame, uye ginger yakasanganiswa

Zuva 3

• Kudya kwemangwanani: udon-noodle soup, zai rakabikwa, shrimp, uye miriwo yakasanganiswa
• Kwekudya kwemasikati: shiitake-howa muto, mupunga makeke, seared scallops, uye inodziya miriwo
• Kudya kwemanheru: miso soup, mupunga une steamed, tempura yemiriwo, uye saumoni kana tuna sashimi

Chikafu chechinyakare cheJapan chinobatanidza masobho akareruka, mupunga wakanyoroveswa kana manoodles, hove, hove dzegungwa, tofu kana natto, uye akasiyana mativi akagadziriswa zvishoma.

Chinokosha

Chikafu chechinyakare cheJapan chinotarisa pane zvese, zvishoma zvakagadziriswa, zvine hupfumi, zvakapetwa zvemwaka.

Inonyanya kupfuma muzvokudya zvegungwa, miriwo, uye michero, uye inogumira nyama, mukaka, uye tudyo.

Zvinogona kuvandudza kugaya, kubatsira kurema uremu, kukubatsira kurarama kwenguva yakareba, uye kudzivirira kubva kuzvirwere zvakasiyana siyana.

Kana iwe uchida kudzidza zvakawanda nezve chinyakare chikafu cheJapan, iwe unogona kuwana akawanda mabhuku pamusoro wenyaya. Paunenge uchitsvaga, tsvaga mabhuku anotarisa pazvikafu zvese uye asingape ekumadokero ekumadokero.