Chii chinonzi Kudya kweOkinawa? Zvekudya, Hurefu, uye Zvimwe

Zvemukati

• Chii chinonzi chikafu cheOkinawa?
• Chikafu chekudya
• Chikafu chekudzivirira
• Hutano mabhenefiti eiyo Okinawa chikafu
• Nguva refu
• Yakaderedzwa njodzi yezvirwere zvisingaperi
• Zvichida kudzikira
• Zvinodzivirira zvakakwana
• Inogona kuve yakakwira mune sodium
• Kudya kweOkinawa kwakakukodzera here?
• Chinokosha

Okinawa ndiyo hombe yezvitsuwa zveRyukyu zviri kumahombekombe eJapan pakati peEast China nePhilippines Seas.

Okinawa ndeimwe yenzvimbo shanu dzenyika dzinozivikanwa senzvimbo dzebhuruu. Vanhu vanogara munzvimbo dzebhuruu vanogara hupenyu hwakareba hwakareba, hune hutano zvichienzaniswa nevamwe vagari venyika ().

Hupenyu hwehupenyu hunonakidzwa nevaOkinawans hunogona kutsanangurwa neakawanda magene, ezvakatipoteredza, uye mararamiro maitiro. Izvo zvakati, nyanzvi dzinotenda kuti imwe yemasimba akasimba ndeyekudya.

Ichi chinyorwa chinoongorora chikafu cheOkinawa, kusanganisira chikafu chayo chekutanga, mabhenefiti ehutano, pamwe nezvinokanganisa.

Chii chinonzi chikafu cheOkinawa?

Mupfungwa yakachena kwazvo, chikafu cheOkinawa chinoreva maitiro echinyakare ekudya evanhu vanogara pachitsuwa cheJapan cheOkinawa. Kudya kwavo kwakasarudzika uye mararamiro avo anozivikanwa nekuvapa iwo mamwe akareba hupenyu hwepasi.

Chikafu cheOkinawa chikafu chakaderera mumacalorie nemafuta apo chakakwirira muma carbs. Inosimbisa miriwo uye zvigadzirwa zve soy pamwe chete neapo neapo - uye zvidiki - zviyero zvea noodles, mupunga, nyama yenguruve, uye hove.

Mumakore achangopfuura, iko kwazvino kwekugadzirwa kwechikafu uye tsika dzekudya zvakakonzera kuchinjika mune macronutrient zvemukati mekudya kweOkinawa. Kunyangwe ichiri yakaderera-koriori uye zvakanyanya carb-yakavakirwa, ikozvino ine yakawanda protein uye mafuta.

Iko macronutrient kuputsika kweiyo Okinawa kudya kwakatsanangurwa mune ino tafura ():

Pamusoro pezvo, tsika yeOkinawan inobata chikafu semushonga uye inoshandisa akawanda maitiro kubva kuchinyakare Chinese mushonga. Nekudaro, chikafu ichi chinosanganisira mahebhu nezvinonhuwira zvinozivikanwa nekuve nezvakanaka zvehutano, senge turmeric uye mugwort ().

Mararamiro eOkinawan anosimbisawo zuva nezuva kuita zvemuviri uye kufunga kwekudya maitiro.

Hutano mabhenefiti ane hukama nechinyakare chikafu cheOkinawan chakakonzera kwakawanda vhezheni yakanangidzirwa kukurudzira kuonda. Kunyangwe ichikurudzira kudyiwa kwezvikafu zvine chikafu-chakafuta, iri shoho rinokurudzirwa zvakanyanya nekudya kwekuMadokero.

Kudya kweOkinawa - uko kwakazara mumacarbs nemiriwo - zvinoreva tsika dzechinyakare dzekudya uye mararamiro evanhu vanogara pachitsuwa cheJapan cheOkinawa. Iyo vhezheni vhezheni inosimudzira kuonda.

Chikafu chekudya

Zvizhinji zvezvakanaka zvekudya zveOkinawa zvinogona kunge zvichinzi kune hupfumi hwayo hwakazara, chikafu-chakakora, chakanyanya-antioxidant chikafu.

Zvakakosha zvinovaka muviri zvakakosha kuti ushande nemuviri wako, nepo antioxidants ichidzivirira muviri wako kukuvara kwemaseru.

Kusiyana nemamwe maJapan, maOkinawans anodya mupunga mushoma. Panzvimbo pezvo, sosi yavo yakakosha macalorie ndiyo mbatatisi, inoteverwa nezviyo zvakakwana, bhinzi, uye miriwo ine hupfumi.

Idzo chikafu chinodyiwa mune chinyakare chikafu cheOkinawan chiri ():

• Muriwo (58-60%): mbatatisi (orenji uye yepepuru), gungwa, kelp, bamboo nhungirwa, daikon radish, husvu hunorwadza, kabichi, karoti, Chinese okra, manhanga, uye girini papaya
• Zviyo (33%): mhunga, gorosi, mupunga, uye manoodles
• Zvokudya zveSoy (5%): tofu, miso, natto, uye edamame
• Nyama uye zvegungwa (1-2%): kazhinji hove chena, hove, uye dzimwe nguva nyama yenguruve - kucheka kwese, kusanganisira nhengo
• Zvimwe (1%): doro, tii, zvinonhuwira, uye dashi (muto)

Uyezve, jasmine tii inodyiwa zvakasununguka pane ichi chikafu, uye antioxidant-akapfuma zvinonhuwira senge turmeric zvakajairika ().

Chikafu cheOkinawa chinyakare chine chikafu chinovaka muviri, kazhinji chikafu chinodyarwa - kunyanya mbatatisi. Idzi chikafu chinopa hupfumi hunowanikwa hwe antioxidants uye fiber.

Chikafu chekudzivirira

Chikafu cheOkinawa chikafu chinoganhurisa kana ichienzaniswa neyazvino, yekumadokero chikafu.

Nekuda kweiyo Okinawa's hama yekuzvipatsanura uye chitsuwa jogirafi, dzakasiyana siyana chikafu hachina kuwanikwa kune yakawanda nhoroondo yayo.

Nekudaro, kutevedzera chikafu ichi, iwe uchazoda kudzora anotevera mapoka ezvikafu ():

• Chikafu: nyama yemombe, yehuku, uye zvigadzirwa zvakagadzirwa senge bhekoni, ham, salami, imbwa dzinopisa, soseji, uye dzimwe nyama dzakaporeswa
• Zvigadzirwa zvemhuka: mazai nemukaka, kusanganisira mukaka, chizi, bota, uye yogati
• Zvikafu zvakagadzirwa: shuga yakanatswa, zviyo, zviyo zvemangwanani, zvinwiwa, uye mafuta ekubika akagadzirwa
• Mbesa: nyemba zhinji, kunze kwe soya bhinzi
• Zvimwe zvekudya: michero mizhinji, pamwe nzungu nembeu

Nekuti iyo yazvino, yakasarudzika vhezheni yeOkinawa chikafu chinovakirwa zvakanyanya pane koriori zvemukati, iyo inobvumidza kune kumwe kuchinjika.

Zvimwe zvekudya zvakaderera-macalorie semichero zvinogona kubvumidzwa, kunyangwe akawanda ezvakakwira-macalorie chikafu - senge dairy, nzungu, uye mhodzi - achiri mashoma.

Kudya kweOkinawa kunogumira kana kubvisa mapoka akati wandei ezvikafu, zvinosanganisira michero yakawanda, nyama, mukaka, nzungu, mhodzi, uye makarbhati akacheneswa. Iyo yechinyakare fomu yekudya ndeye nhoroondo inodzivirira nekuda kweOkinawa's geographic isolation.

Hutano mabhenefiti eiyo Okinawa chikafu

Kudya kweOkinawa kune huwandu hwerubatsiro rwehutano, uhwo hunowanzo kuverengerwa kune yayo yepamusoro antioxidant zvemukati uye zvemhando yepamusoro, zvine hutano chikafu.

Nguva refu

Iyo inonyanya kuzivikanwa bhenefiti yechinyakare chikafu cheOkinawa ndiko kwayo kunoratidzika kukanganisa pahupenyu hwehupenyu. Okinawa iri kumba kune vamwe vanhu vanopfuura zana - kana vanhu vanorarama makore angangoita zana - kupfuura chero kupi zvako pasi ().

Vatsigiri vevazhinji vhezheni vhezheni yacho vanoti inosimudzirawo kurarama kwenguva refu, asi hapana ongororo yakawandisa iripo yekusimbisa zvirevo izvi.

Zvinhu zvakawanda zvinokonzeresa kurarama kwenguva refu, kusanganisira genetics uye nharaunda - asi sarudzo dzemararamiro dzinotamba basa rakakosha.

Matanho epamusoro emahara radicals - kana anodzoreredza zvidimbu zvinokonzeresa kushushikana uye kukuvara kwemaseru mumuviri wako - zvinogona kukurumidza kuchembera ().

Kutsvagurudza kunoratidza kuti antioxidant-zvakapfuma zvekudya zvinogona kubatsira kudzora kukwegura nekudzivirira maseru ako kubva kune yakasununguka radical kukuvara uye kudzikisa kuzvimba ().

Kudya kwechinyakare kweOkinawa kunowanikwa kunyanya kwezvirimwa-zvinodyiwa zvinopa simba antioxidant uye inorwisa-kupisa masimba, ayo anogona kusimudzira hupenyu hwakareba.

Iyo yekudya yakaderera-koriori, yakaderera-mapuroteni, uye yakakwira-carb chikafu zvinogona zvakare kukurudzira hupenyu hurefu.

Zvidzidzo zvezvipfuyo zvinoratidza kuti koriori-inorambidzwa chikafu chakagadzirwa neakawanda carbs uye mashoma mapuroteni anowanzo tsigira hupenyu hwakareba, zvichienzaniswa neeprotein-protein yekudya kwekuMadokero (,).

Kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani kuti chikafu cheOkinawa chingapa sei hupenyu hurefu muvanhu.

Yakaderedzwa njodzi yezvirwere zvisingaperi

MaOkinawans haangorarame hupenyu hwakareba chete asi zvakare vanowana mashoma mashoma zvirwere, senge chirwere chemwoyo, gomarara, uye chirwere cheshuga.

Kudya kunogona kuita basa, sezvo zvekuOkinawan zvekudya zvichizvikoshesa zvakakosha zvinovaka muviri, fiber, uye zvinopesana-nekuzvimba makemikari nepo iri shoma macalorie, yakanatswa shuga, uye mafuta akazara.

Mukudya kwechinyakare, macalorie mazhinji anobva mumatapiri. Dzimwe nyanzvi dzinototaura kuti mbatatisi ndechimwe chezvikafu zvine hutano kupfuura zvaunogona kudya ().

Mbatatisi inotapira inopa hutano hwakanaka hwefibre uye ine yakaderera glycemic index (GI), zvichireva kuti hazvipi zvinopa kumuka kwakapinza mushuga yeropa. Ivo zvakare vanopa zvakakosha zvinovaka muviri senge calcium, potasium, magnesium, uye mavitamini A uye C ().

Uyezve, mbatatisi uye mimwe miriwo ine mavara inowanzodyiwa kuOkinawa ine zvine simba zvinomera zvinonzi carotenoids.

Carotenoids ine antioxidant uye inorwisa-kupisa mabhenefiti uye inogona kutora chikamu mukudzivirira chirwere chemwoyo uye mhando 2 chirwere cheshuga (,).

Chikafu cheOkinawa chinopawo huwandu hwakanyanya hwe soy.

Kutsvagurudza kunoratidza kuti zvimwe zvekudya zvine soy-zvakabatana pamwe nenjodzi yakadzikira yezvirwere zvisingaperi senge chirwere chemwoyo uye mamwe marudzi ekenza, kusanganisira gomarara repazamu ().

Zvizhinji zvezvikafu zvinogadzira chinyakare chikafu cheOkinawa chinogona kutsigira hupenyu hwakareba uye nengozi yakadzikira yezvirwere zvisingaperi.

Zvichida kudzikira

Kunyangwe chikafu cheOkinawa chiine mabhenefiti mazhinji, zvinokanganisa zvinogona kuvapo zvakare.

Zvinodzivirira zvakakwana

Chikafu cheOkinawa chikafu chinosanganisa mapoka akasiyana ezvikafu - mazhinji acho ane hutano.

Izvi zvinogona kuita kuti kuomerera zvakanyanya kuchikafu kuome uye kunogona kudzikisira sosi yakakosha yezvakakosha zvinovaka muviri. Uyezve, zvimwe zvekuOkinawan zvekudya zvinogona kunge zvisingawanikwe zvichienderana nenzvimbo yako.

Semuenzaniso, chikafu chine michero mishoma, nzungu, mhodzi, uye mombe. Pamwe chete, izvi zvekudya zvinopa yakanakisa sosi ye fiber, mavitamini, zvicherwa, uye ma antioxidants anogona kusimudzira hutano hwako (,,).

Kudzivisa aya mapoka ezvikafu kunogona kunge kusiri kudikanwa - uye kunogona kukuvadza kana ukasangwarira kutsiva mishonga isipo.

Nechikonzero ichi, vamwe vanhu vanofarira iyo yepamoyo, yekuremerwa vhezheni vhezheni yeOkinawa chikafu nekuti inowedzerana nesarudzo dzekudya.

Inogona kuve yakakwira mune sodium

Chinhu chakanyanya kudzikira pakudya kweOkinawa chingave chiri chakakwira sodiamu.

Dzimwe shanduro dzekudya dzinoburitsa zvakaringana 3,200 mg yesodium pazuva. Iyi nhanho yekutora sodium inogona kunge isina kukodzera kune vamwe vanhu - kunyanya avo vane BP yakakwira (,).

IAmerican Heart Association inokurudzira kudzora kudyiwa kwesodium kune 1,500 mg pazuva kana uine BP yakakwira uye 2,300 mg pazuva kana uine BP (16).

Kudya kwakanyanya kwesodium kunogona kuwedzera kuchengetedza kwemvura mukati memidzi yeropa, zvichitungamira kuwedzerwa kweropa.

Zvinonzwisisika, chikafu cheOkinawa chinowanzo kuve chakakwirira mu potassium, iyo inogona kukanganisa zvimwe zvinogona kukanganisa mhedzisiro yekudyiwa kwakanyanya kwesodium. Inokwana potassium kudya kunobatsira itsvo dzako kubvisa zvakawandisa mvura, zvichikonzera kudzikira kweropa ().

Kana iwe uchifarira kuyedza chikafu cheOkinawa asi uchida kudzikisira kudya kwako kwesodium, edza kudzivirira chikafu chakanyanya musodium - senge miso kana dashi.

Kudya kweOkinawa kune akati wandei kudonhedza, kusanganisira yakakwira sodhini inodya uye isingakoshi kurambidzwa kwemamwe mapoka ezvikafu. Nekudaro, iyo dhayeti inogona kushandurwa kuti idzikise munyu zvemukati uye inosanganisa yakafara yakawanda yezvikafu.

Kudya kweOkinawa kwakakukodzera here?

Kunyangwe chikafu cheOkinawa chiine zvakawanda zvakanaka hutano mhedzisiro, vamwe vanhu vangangoda isinganetsi kana kushomeka carb-inorema kudya.

Zvikamu zvinoverengeka zvekudya izvi zvinogona kubatsira hutano hwako, sekusimbisa kwaro miriwo, faibha, uye antioxidant-zvakapfuma zvekudya pamwe nemitemo yayo pashuga, zviyo zvakanatswa, uye mafuta akawandisa.

Maitiro ehupenyu anosimudzirwa netsika dzeOkinawan - kusanganisira kurovedza muviri zuva nezuva uye kufunga - zvinogona kupawo zviyero zvinoyerwa zvehutano.

Izvo zvakati, aya mazano anogona zvakare kushandiswa kune mamwe akawanda madhayeti nemararamiro.

Kana iwe usina chokwadi kana chikafu cheOkinawa chinokodzera zvinangwa zvako zvekudya, funga kutaura kune wako wezvekudya kana mupi wezvehutano kuti agadzire chirongwa chinoenderana nezvinodiwa.

Kudya kweOkinawa kunosimbisa akawanda akasiyana ehutano madhayeti uye mararamiro maitiro, kusanganisira yakakwira miriwo kudya. Zvisinei, inogona kunge yakanyanyisa kana carb-inorema kune vamwe vanhu.

Chinokosha

Kudya kweOkinawa kunoenderana nezvikafu uye mararamiro evaOkinawa zviwi muJapan.

Inosimbisa huturu-dense, yakakwira-fiber miriwo uye mapuroteni akasimba masosi nepo ichiodza moyo mafuta akazara, shuga, uye chikafu chakagadziriswa.

Kunyangwe mabhenefiti ayo anogona kusanganisira hupenyu hwakareba, inogona kudzora uye yakakwira musodium.

Zvakangodaro, chimiro chemazuva ano chechikafu chinosimudza zvimwe zvezvirambidzo izvi uye zvakagadzirirwa kudzikisa huremu. Ramba uchifunga kuti iyi yazvino vhezheni haina kumboita yakaoma kudzidza kwesainzi.

Kana iwe uchifarira kuvandudza hutano hwako hwese nekusimudzira hurefu hwako, chikafu cheOkinawa chinogona kunge chakakodzera kuyedza.