Kodi Ndondomeko Ya Zakudya Zaku Japan Ndi Chiyani? Zomwe Muyenera Kudziwa

Zamkati

• Kodi zakudya zachijapani ndizotani?
• Momwe mungatsatire zakudya zachikhalidwe zaku Japan
• Zakudya zabwino zaku Japan
• Wolemera mu michere ndi mankhwala opindulitsa
• Zitha kukonza chimbudzi chanu
• Tikhoza kulimbikitsa kulemera kwabwino
• Angateteze ku matenda osachiritsika
• Zitha kukuthandizani kuti mukhale ndi moyo wautali
• Zakudya zoti mudye
• Zakudya zochepetsera kapena kupewa
• Zitsanzo menyu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zakudya zachikhalidwe zaku Japan ndizakudya zopatsa thanzi zomwe zimakhala ndi nsomba, nsomba, ndi zakudya zopangidwa ndi mbewu zopanda mapuloteni amtundu wambiri, shuga wowonjezera, ndi mafuta.

Zimachokera ku zakudya zachikhalidwe zaku Japan, zotchedwanso "washoku," zomwe zimakhala ndi mbale zazing'ono zazing'ono, zatsopano, komanso nyengo zina.

Zakudya izi zimakhala ndi michere yambiri ndipo zimatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza kuwonda, kugaya chakudya, moyo wautali, komanso thanzi labwino.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pazakudya zaku Japan.

Kodi zakudya zachijapani ndizotani?

Zakudya zachikhalidwe zaku Japan zimakhala ndi zakudya zosakonzedwa pang'ono, zanyengo zomwe zimagwiritsidwa ntchito pazakudya zingapo zazing'ono.

Kudya kotereku kumatsindika zokometsera zachilengedwe m'malo mongodziphimba ndi msuzi kapena zokometsera.

Zakudyazo zimakhala ndi mpunga wambiri, Zakudyazi, nsomba, tofu, natto, udzu wam'madzi, zipatso ndi ndiwo zamasamba zatsopano, zophika, kapena zosungunuka koma shuga wowonjezera komanso mafuta. Ikhozanso kukhala ndi mazira, mkaka, kapena nyama, ngakhale kuti nthawi zambiri amakhala gawo laling'ono la zakudya.

Zakudya zachikhalidwe zaku Japan zimafanana ndi zakudya za ku Okinawan, zomwe amadya kale omwe amakhala pachilumba cha Okinawa ku Japan, koma amaphatikizanso mpunga ndi nsomba.

Zimasiyana ndi zakudya zamakono zaku Japan, zomwe zimakhudza kwambiri azungu ndi aku China ndipo zimaphatikizaponso mapuloteni azinyama ndi zakudya zopangidwa.

Zakudya zachikhalidwe zaku Japan zimakhala ndi zakudya zosakonzedwa pang'ono, zatsopano, za nyengo. Lili ndi shuga wochuluka kwambiri, mafuta, kapena mapuloteni a nyama ndipo limalimbikitsa nsomba, nsomba, mpunga, Zakudyazi, udzu wa m'nyanja, soya, zipatso, ndi ndiwo zamasamba.

Momwe mungatsatire zakudya zachikhalidwe zaku Japan

Zakudya zaku Japan nthawi zambiri zimakhala ndi chakudya chambiri chophatikizidwa ndi msuzi, mbale yayikulu, ndi mbali zingapo (,).

• Chakudya chamadzulo: mpunga wouma kapena soba, ramen, kapena Zakudyazi za udon
• Msuzi: Msuzi wa miso wopangidwa ndi nsomba zam'nyanja, nkhono, kapena tofu ndi ndiwo zamasamba mumsika wa soya - ngakhale masamba kapena ndiwo zamasamba ndizosankha zina zodziwika
• Chakudya chachikulu: nsomba, nsomba, tofu, kapena natto zokhala ndi nyama, nkhuku, kapena mazira ochepa
• Mbale mbale: ndiwo zamasamba (zosaphika, zotenthedwa, zophika, zosungunuka, zokutidwa, kapena kuzifutsa), zomera zakutchire, udzu wam'madzi, ndi zipatso zosaphika kapena kuzifutsa

Zakudya zaku Japan zimadziwika chifukwa cha kukoma kwawo kwa umami, komwe kumatchedwa kukoma kwachisanu - kosiyana ndi kotsekemera, mchere, wowawasa, komanso owawa. Umami wachilengedwe umakometsa ndiwo zamasamba ndi zakudya zina zopatsa thanzi mu zakudya zaku Japan ().

Kuwonekera kowonekera ndichinthu china chofunikira pa zakudya zachikhalidwe zaku Japan. Zakudya zimakonda kudyedwa pang'onong'ono ndi timitengo, chifukwa njirayi imakhulupirira kuti imapanga mgwirizano wabwino.

Tiyi wobiriwira wobiriwira kapena tiyi wozizira wa barele ndi zakumwa zomwe amakonda, pomwe zakumwa zoledzeretsa monga mowa ndi chifukwa chake zimasungidwa pachakudya. Zakudya zoziziritsa kukhosi sizachilendo ndipo sizidyedwa kawirikawiri ().

Zakudya zachikhalidwe zaku Japan zimakhala ndi mpunga wouma kapena Zakudyazi zomwe zimapikitsidwa ndi msuzi wofunda, chakudya cham'madzi- kapena mbale yayikulu ya soya, ndi mbali zingapo. Umami wachilengedwe umagwiritsidwa ntchito kupititsa patsogolo kukoma kwa zakudya.

Zakudya zabwino zaku Japan

Zakudya zachikhalidwe zaku Japan zimalumikizidwa ndi zabwino zingapo zathanzi.

Wolemera mu michere ndi mankhwala opindulitsa

Zakudya zachikhalidwe zaku Japan mwachilengedwe zimakhala ndi michere yambiri, kuphatikiza fiber, calcium, potaziyamu, magnesium, chitsulo, ndi mavitamini A, C, ndi E ().

Zamasamba zimathandizira kukulira kwazakudya izi ndipo nthawi zambiri zimaphikidwa mu dashi, nsomba zouma komanso masamba azam'madzi. Izi zimachepetsa kuchuluka kwawo ndikuwonjezera kukoma kwawo, kuti zikhale zosavuta kudya zambiri ().

Zakudyazi zimaperekanso tambala wambiri wam'madzi ndi tiyi wobiriwira. Zonsezi ndizopangira ma antioxidants, omwe ndi mankhwala opindulitsa omwe amateteza thupi lanu ku kuwonongeka kwa ma cell ndi matenda (,,).

Kuphatikiza apo, zakudya zambiri zam'madzi ndi nsomba zam'madzi zomwe zimaphatikizidwa pachakudyachi zimapereka mafuta amtundu wa omega-3, omwe amalimbikitsa thanzi laubongo, maso, ndi mtima ().

Zitha kukonza chimbudzi chanu

Zomera zam'nyanja, soya, zipatso, ndi ndiwo zamasamba mwachilengedwe zimakhala ndi michere yambiri, michere yomwe imathandizira kugaya chakudya.

CHIKWANGWANI chosasungunuka chimasunthira chakudya m'matumbo mwanu ndikuwonjezera chopondapo, ndikuchepetsa chiopsezo chadzimbidwa ().

Zakudya izi zimadzitamandiranso ndi zosungunuka, zomwe zimadyetsa mabakiteriya opindulitsa m'matumbo mwanu ndikuthandizira kuchepetsa malo omwe mabakiteriya owopsa amachulukitsa (,,).

M'matumbo mabakiteriya amadya mafuta osungunuka, amatulutsa mafuta amfupi (SCFAs), omwe amachepetsa kutupa ndi zizindikiritso zamatumbo osakwiya (IBS), matenda a Crohn, ndi ulcerative colitis (,,).

Kuphatikiza apo, zipatso ndi ndiwo zamasamba zomwe amadya pazakudya izi ndizomwe zimayambitsa maantibiotiki. Mabakiteriya opindulitsawa amalimbikitsa m'matumbo komanso amachepetsa kuchepa kwa thupi monga gasi, kudzimbidwa, kudzimbidwa, ndi kutsegula m'mimba (,,).

Tikhoza kulimbikitsa kulemera kwabwino

Zakudya zachikhalidwe zaku Japan nzambiri zamasamba, zimakhala ndi magawo ochepa, ndipo mwachilengedwe zimakhala ndi shuga wowonjezera komanso mafuta. Izi zonse zimapangitsa kuti pakhale mafuta ochepa ().

Kuphatikiza apo, chikhalidwe cha ku Japan chimalimbikitsa kudya mpaka 80% yokha. Mchitidwewu umalepheretsa kudya kwambiri ndipo ungapangitse kuchepa kwa kalori kofunikira kuti muchepetse kunenepa (,,,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti ndiwo zamasamba zokhala ndi fiber, zakudya za soya, ndi msuzi wamba wazakudya zaku Japan zitha kuthandiza kuchepetsa chilakolako ndikulimbikitsa kukhuta, potero zimathandizira kuchepetsa kunenepa (,,).

Umboni umanenanso kuti kusinthana kwa mbale, monga zimakonda kudya nthawi zonse ku Japan, kumatha kuchepetsa chakudya chonse chomwe chimadyedwa pachakudya chilichonse ().

Angateteze ku matenda osachiritsika

Zakudya zachikhalidwe zaku Japan zitha kuteteza ku zinthu monga mtundu wachiwiri wa shuga ndi matenda amtima.

Ndiwachilengedwe mwachilengedwe, nsomba, udzu wam'madzi, tiyi wobiriwira, soya, zipatso, ndi ndiwo zamasamba koma mafuta owonjezera shuga, mafuta, ndi nyama - zonse zomwe amakhulupirira kuti zimateteza ku matenda amtima (,,,,).

M'malo mwake, chiopsezo cha anthu aku Japan chodwala matenda amtima chimatsika mosayembekezereka ngakhale ali ndi mchere wambiri, womwe umakulitsa chiwopsezo cha matenda amtima ().

Kuphatikiza apo, pakufufuza kwamasabata 6 mwa amuna 33 kutsatira zakudya zachikhalidwe zaku Japan, 91% idakumana ndi kuchepa kwakukulu paziwopsezo zamtundu wa matenda ashuga amtundu wa 2, kuphatikiza kunenepa kwambiri komanso kuchuluka kwama cholesterol (LDL) oyipa (, 33).

Kuphatikiza apo, kumwa tiyi wobiriwira wolimbikitsidwa pamtunduwu kumatha kuteteza matenda a Alzheimer's, matenda a Parkinson, ndi mitundu ina ya khansa (,,,).

Zitha kukuthandizani kuti mukhale ndi moyo wautali

Japan ili ndi chiyembekezo chachikulu kwambiri padziko lonse lapansi, chomwe akatswiri ambiri amati ndi chakudya cha ku Japan (,,,).

M'malo mwake, chilumba cha Okinawa ku Japan amadziwika kuti ndi Blue Zone, dera lomwe limakhala ndi moyo wautali kwambiri. Kumbukirani kuti chakudya cha ku Okinawa chimayang'ana kwambiri mbatata ndipo chimakhala ndi mpunga ndi nsomba zochepa kuposa zakudya zaku Japan.

Pakafukufuku wazaka 15 mwa anthu opitilira 75,000 aku Japan, iwo omwe amatsata kwambiri zakudya zaku Japan adakhala ndi chiopsezo chotsika ndi 15% chofa msanga poyerekeza ndi omwe amadya zakudya zakumadzulo ().

Akatswiri amalumikiza kutalika kwa moyo ndi chakudya cha ku Japan chomwe chimagogomezera zakudya zonse, zosakonzedwa pang'ono, komanso mafuta ndi shuga wambiri ().

Zakudya zachikhalidwe zaku Japan zimakhala ndi michere yambiri ndipo zitha kuthandiza kugaya, kuwonda, komanso kukhala ndi moyo wautali. Zingachepetsenso chiopsezo chanu cha matenda osatha.

Zakudya zoti mudye

Zakudya zachikhalidwe zaku Japan ndizolemera pazakudya izi:

• Nsomba ndi nsomba. Mitundu yonse ya nsomba ndi nsomba zimatha kuphatikizidwa. Izi zimatha kutentha, kuphika, kukazinga, kapena yaiwisi - monga momwe zimakhalira ndi sushi ndi sashimi.
• Zakudya za soya. Ambiri ndi edamame, tofu, miso, msuzi wa soya, tamari, ndi natto.
• Zipatso ndi ndiwo zamasamba. Nthawi zambiri, zipatso zimadyedwa zosaphika kapena kuzifutsa pomwe ndiwo zamasamba zimathiramo nthunzi, kuzitulutsa, kuzifutsa, kuzithira msuzi, kapena kuziwonjezera mumsuzi.
• Zamasamba. Zomera zam'nyanja ndi gawo lalikulu lazakudya zaku Japan. Nthawi zambiri amadya yaiwisi kapena youma.
• Tempura. Mkate wofewawu umapangidwa ndikusakaniza ufa wa tirigu ndi madzi oundana kapena owala. Imakhala ngati chomenyera nsomba zam'madzi zokazinga ndi ndiwo zamasamba.
• Mpunga kapena Zakudyazi. Mpunga wouma ndi chakudya chodyera ku chikhalidwe cha ku Japan. Zina mwazosankha ndi soba, ramen, kapena udon Zakudyazi zotentha kapena zotentha.
• Zakumwa. Tiyi wobiriwira wobiriwira ndi tiyi wozizira wa barele ndiwo zakumwa zazikulu, ngakhale mowa ndi chifukwa chake zitha kutumikiridwa ndi chakudya chamadzulo.

Nyama yofiira, nkhuku, mazira, ndi mkaka zingaphatikizidwenso. Komabe, zakudya izi sizikhala ndi gawo lalikulu lazakudya zaku Japan.

Zakudya zachikhalidwe zaku Japan zimalimbikitsa zakudya zokhazokha kapena zochepa - makamaka nsomba, nsomba, nsomba zam'madzi, mpunga, soya, zipatso, ndi ndiwo zamasamba pamodzi ndi nyama zina zochepa.

Zakudya zochepetsera kapena kupewa

Zakudya zachikhalidwe zaku Japan zimachepetsa zakudya izi:

• Mkaka: batala, mkaka, tchizi, yogati, ayisikilimu, ndi zina zotero.
• Nyama yofiira ndi nkhuku: ng'ombe, nkhumba, nkhuku, bakha, etc.
• Mazira: yophika, yokazinga, ngati omelet, ndi zina zotero.
• Mafuta owonjezera, mafuta, ndi msuzi: majarini, mafuta ophika, mavalidwe, masukesi olemera, ndi zina zambiri.
• Katundu wophika: mkate, pita, mikate, ma croissants, pie, brownies, muffins, ndi zina zambiri.
• Zakudya zopangidwa kapena zotsekemera: Maphala am'mawa, mipiringidzo ya granola, maswiti, zakumwa zoziziritsa kukhosi, ndi zina zambiri.

Kuphatikiza apo, zokhwasula-khwasula sizachilendo pachakudyachi, chomwe chimalepheretsa zakudya zokhwasula-khwasula monga tchipisi, popcorn, trail mix, ndi crackers.

Zakudyazi zitha kuphatikizidwa pazakudya zaku Japan - koma zimadalira zosakaniza zachilengedwe, monga zipatso, matcha, kapena nyemba zofiira, m'malo moonjezera shuga.

Zakudya zachikhalidwe zaku Japan sizimaphatikizira zokhwasula-khwasula ndipo mwachilengedwe ndizochepa mkaka, nyama yofiira, nkhuku, zinthu zophika, ndi zakudya zotsekemera kapena zopangidwa.

Zitsanzo menyu

Nayi mndandanda wamasiku atatu wazakudya zaku Japan:

Tsiku 1

• Chakudya cham'mawa: msuzi wa miso, mpunga wouma, natto, ndi saladi wamchere
• Chakudya: soba Zakudyazi mumsuzi wopangidwa ndi dashi, tuna wokazinga, saladi wakale, ndi masamba owiritsa
• Chakudya: msuzi wa udon, mikate ya nsomba, edamame, ndi ndiwo zamasamba zouma mu viniga

Tsiku 2

• Chakudya cham'mawa: msuzi wa miso, mpunga wouma, omelet, nsomba zouma zouma, ndi zipatso zosakaniza
• Chakudya: msuzi wa clam, mipira ya mpunga wokutidwa ndi udzu wanyanja, tofu wopangidwa ndi marinated, ndi saladi wophika masamba
• Chakudya: msuzi wa miso, sushi, saladi wamchere, edamame, ndi ginger wonunkhira

Tsiku 3

• Chakudya cham'mawa: msuzi wa udon-noodle, dzira lowiritsa, nkhanu, ndi masamba osungunuka
• Chakudya: msuzi wa shiitake-bowa, mikate ya mpunga, scallops, ndi masamba otentha
• Chakudya: msuzi wa miso, mpunga wouma, masamba a tempura, ndi nsomba kapena tuna sashimi

Zakudya zachikhalidwe zaku Japan zimaphatikiza msuzi wosavuta, mpunga wouma kapena Zakudyazi, nsomba, nsomba, tofu kapena natto, ndi mbali zingapo zopangidwira pang'ono.

Mfundo yofunika

Zakudya zachikhalidwe zaku Japan zimayang'ana pachakudya chathunthu, chosakonzedwa pang'ono, chokhala ndi michere yambiri.

Ndizolemera makamaka m'madzi, nsomba, ndi zipatso, ndipo zimachepetsa nyama, mkaka, ndi zokhwasula-khwasula.

Ikhoza kusintha chimbudzi, kuthandizira kulemera, kukuthandizani kukhala ndi moyo wautali, komanso kuteteza kumatenda osiyanasiyana.

Ngati mukufuna kudziwa zambiri pazakudya zaku Japan, mutha kupeza mabuku ambiri pamutuwu. Mukasakatula, fufuzani mabuku omwe amayang'ana kwambiri zakudya zonse ndipo samapereka maphikidwe aku Western.