Momwe Mungatengere Mbali za Shoku Iku Japanese Diet Plan

Zamkati

• Idyani Ndi Kukonzekera Zakudya Zambiri
• Pangani Nthawi Yakudya Kukhala Mwambo
• Kumbukirani Nambala Isanu
• Onaninso za

Mukasintha ubale wanu ndi chakudya-ndipo momwe mumaonera zakudya zopatsa thanzi zimangochitika zokha, akutero Makiko Sano, mlembi wa bukhu latsopano lophika. Kuphika Kwathanzi ku Japan: Maphikidwe Osavuta a Moyo Wautali, Njira ya Shoku-Iku. M'bukuli, akufotokoza momwe mfundo za "common sense" za Shoku Iku (lingaliro la ku Japan lokonzekera ndi kuphatikiza chakudya) liri ndi mphamvu zokupatsani mphamvu kudzera mu zakudya.

Sano, yemwe anakulira ku Japan koma wakhala ku London kwa zaka 20 zapitazi, iwalani kuwerengera ma calorie. M'malo mwake, ingoyesani kuchita bwino. Iye anati: “Anthu ambiri a ku Japan sadziwa kuti ndi ma calories angati m’mbale. "Koma ndikudziwa kuti ngati nditadya chakudya cham'mawa cham'mawa - ngati chinali cholemetsa - kukhala ndi mbale yopepuka ngati saladi wam'nyanja nkhomaliro. Tikapita kokadya burgers ndi batala madzulo, tsiku lotsatira tili ndi chakudya chopepuka kwambiri. " Ndipo mukayamba chizolowezi choganiza motere, zimangokhala zokha, akutero. Popeza anthu aku Japan amaphunzitsidwa izi muubwana, akafika pofika pachimake zimakhala zosazolowereka zomwe amaganiza, koma zomwe zimawathandiza kukhalabe athanzi komanso olemera. (Mukufuna kudziwa za masewera olimbitsa thupi? Werengani za momwe akazi padziko lonse amachitira.)

Kupatula kuchepetsa zakudya zolemera ndi zopepuka, mfundo zazikulu za Shoku Iku zitha kukuthandizani kuti mukwaniritse bwino.

Idyani Ndi Kukonzekera Zakudya Zambiri

Pomwe zakudya zakumadzulo nthawi zambiri zimangoyang'ana kuchepetsa zomwe mumadya (otsika-carb, wopanda gilateni, ndi zina zambiri), njira ya Shoku Iku imagogomezera kudya mbale zazing'ono zingapo pachakudya chilichonse, chomwe chimagawana. Choncho m’malo mwa chakudya chachikulu, wowuma, ndi ndiwo zamasamba, chakudya chamadzulo chikanakhala ndi mbale zing’onozing’ono zambiri, kuphatikizapo masamba amitundu yosiyanasiyana kuphatikizapo mpunga ndi zomanga thupi. Sano ali mwana, makolo ake adamulimbikitsa iye ndi mlongo wake kuti azidya masamba asanu ndi awiri m'masiku amodzi, akutero. Pophatikiza ndiwo zamasamba zambiri, zomwe zimakhala zochepa, chakudya chimakhuta komanso chopepuka. Ngati izi zikuwoneka ngati ntchito yambiri, kumbukirani kuti chakudya cha ku Japan nthawi zambiri chimakonzedwa mosavuta, ndipo zina mwa mbalezi zimangofunika kutenthedwa mwachangu kapena osaphika konse. (Zogwirizana: Kodi Zakudya za Okinawa Ndi Zotani?)

Pangani Nthawi Yakudya Kukhala Mwambo

Kutenga nthawi kuti muzilemekeza chakudya chanu ndikofunikanso kwambiri pa njira ya Shoku Iku. Ngati mumangodya nthawi zonse, ndikosavuta kuiwala zonse zomwe mwatenga-ndipo zimapangitsa kuti magwiridwe antchito amalingaliro akhale ovuta. Ngakhale Sano akuvomereza kuti sizothandiza kuti aliyense azidya chakudya chophika, chophikidwa tsiku lililonse, akuti ngakhale mutatenga sangweji pachakudya chamadzulo, tengani mphindi zochepa padesiki lanu kuti mumvetse chakudya chokwanira kukumbukira pambuyo pake. Mukamaona zakudya zanu, ganizirani mmene zimakukhudzirani mukamaliza kudya. Chakudya chamasana chomwe chimakusiyani champhamvu chimakhalanso chodzaza ndi michere, pomwe chomwe chimakupangitsani kugona sichabwino kwa inu. Pofunafuna chisangalalo chimenecho, mupanga zisankho zabwino.

Kumbukirani Nambala Isanu

Mukamakonzekera kapena kuphika chakudya chanu, "idyani zakudya zochokera m'magulu asanu azakudya zomwe zimakhudza mphamvu zanu zisanu, zomwe zimakhala ndi zokonda zisanu, zomwe zimayang'ana mitundu isanu." Zachidziwikire, akuvomereza Sano, mwina simungathe kuchita izi tsiku lililonse. Koma kungoganizira za kusiyanasiyana kumeneku kudzakuthandizani kukulitsa mkamwa wanu ndikupanga zakudya zopatsa thanzi komanso zopatsa thanzi. "Tidya kuchokera kumaso athu, ndiye ndizabwino kukhala ndi mitundu yowala m'mbale yanu," akutero. "Zimakupatsani chilakolako ndipo zimakuthandizani kusangalala ndi chakudya chanu m'malo mochuluka." Pokhudzana ndi mphamvu zisanu, lingalirani za kununkhira kwa chakudya chanu, mawonekedwe ake okongoletsa, phokoso (ngati kanyenya kosalala), kapangidwe kake, komanso kukoma kwake. Ponena za kununkhira, yesetsani kuyesa mchere, wokoma, wowawasa, wowawasa, ndi umami. (Ndipo, umami akhoza kukuthandizani kuti muchepetse pang'ono.)

Sano amalimbikitsa owerenga ake kuti ayesetse kuyambitsa ngakhale mbale imodzi yaku Japan patsiku, kapena kuyesetsa mitundu isanu (kapena itatu) pachakudya chimodzi patsiku. Kukuthandizani kuti muyambe, onani maphikidwe a zakudya zaku Japan kuchokera m'buku la Shoku Iku.

Kuvina Shrimp

Chakudyachi ndi chopepuka, chosavuta komanso chofulumira kukonzekera (zimatenga mphindi zochepa kuphika). Kuphatikiza apo, yodzaza ndi omega-3s okhudzana ndi kukalamba.

Chili Tofu

Kukula tofu musanaphike mu msuzi kumakupatsani mawonekedwe abwino. Yesani ngati mbale yotsatira, chotupitsa, kapena mutumikire pa mpunga.

Wodzala ndi Ubwino

Chakudya chachikulu cha veggie chikuwonetseratu mawonekedwe a Shoku Iku pamitundu. Idyani ndi maso anu komanso zokometsera zanu.

Onaninso za