Kodi Zakudya za Okinawa Ndi Chiyani? Zakudya, Kutalikitsa Moyo, ndi Zambiri

Zamkati

• Kodi chakudya cha Okinawa ndi chiyani?
• Zakudya zoti mudye
• Chakudya choyenera kupewa
• Ubwino wathanzi la zakudya za ku Okinawa
• Kutalikitsa moyo
• Kuchepetsa chiwopsezo cha matenda osachiritsika
• Zowonongeka
• Oletsa mopanda malire
• Itha kukhala ndi sodium wochuluka
• Kodi zakudya za ku Okinawa ndizoyenera kwa inu?
• Mfundo yofunika

Okinawa ndiye zilumba zazikulu kwambiri ku Ryukyu zomwe zili kunyanja ya Japan pakati pa East China ndi Pacific Philippines.

Okinawa ndi amodzi mwa zigawo zisanu padziko lapansi lotchedwa madera amtambo. Anthu omwe amakhala m'malo obiriwira amakhala moyo wautali kwambiri, wathanzi poyerekeza ndi anthu ena onse padziko lapansi ().

Zamoyo zomwe anthu aku Okinawans amakhala nazo zitha kufotokozedwa chifukwa cha majini, zachilengedwe, ndi moyo. Izi zati, akatswiri amakhulupirira kuti chimodzi mwazomwe zimakhudza kwambiri zakudya.

Nkhaniyi ikufufuza zakudya za ku Okinawa, kuphatikizapo zakudya zoyambirira, zopindulitsa paumoyo wawo, komanso zovuta zake.

Kodi chakudya cha Okinawa ndi chiyani?

Mwanjira yoyera kwambiri, chakudya cha ku Okinawa chimatanthauza kudya komwe anthu amakhala pachilumba cha Okinawa ku Japan. Zakudya zawo ndi moyo wawo wapadera amadziwika kuti ndi omwe amawapatsa moyo wautali kwambiri padziko lapansi.

Zakudya zachikhalidwe za ku Okinawa ndizochepa mafuta komanso mafuta zili ndi ma carbs ambiri. Imatsindika zamasamba ndi zinthu za soya pambali zina - ndi pang'ono - Zakudyazi, mpunga, nkhumba, ndi nsomba.

M'zaka zaposachedwa, kusintha kwamakapangidwe azakudya komanso zizolowezi zamagulu azakudya kwadzetsa kusintha kwa zakudya zamtundu wa Okinawa. Ngakhale akadali ndi mafuta ochepa koma makamaka opangidwa ndi carb, tsopano ali ndi zomanga thupi zambiri komanso mafuta.

Kuwonongeka kwakukulu kwa zakudya za ku Okinawa kwafotokozedwa patebulo ili ():

Kuphatikiza apo, chikhalidwe cha Okinawan chimagwira chakudya ngati mankhwala ndipo chimagwiritsa ntchito njira zambiri zamankhwala achikhalidwe achi China. Mwakutero, chakudyacho chimaphatikizapo zitsamba ndi zonunkhira zomwe zimadziwika kuti zimakhala ndi thanzi labwino, monga turmeric ndi mugwort ().

Moyo waku Okinawan umatsindikanso zolimbitsa thupi tsiku ndi tsiku komanso kudya mosamala.

Ubwino wathanzi womwe umakhudzana ndi zakudya zachikhalidwe za ku Okinawan wapangitsa kuti pakhale mtundu wodziwika wofuna kulimbikitsa kunenepa. Ngakhale imalimbikitsa kudya zakudya zowonjezera michere, mphukira iyi imakhudzidwa kwambiri ndi zakudya zakumadzulo.

Zakudya za ku Okinawa - zomwe zimakhala ndi ma carbs ndi ndiwo zamasamba - zimatengera miyambo yazakudya komanso njira zomwe anthu amakhala pachilumba cha Okinawa ku Japan. Mtundu waukulu umalimbikitsa kuwonda.

Zakudya zoti mudye

Zambiri mwazakudya za ku Okinawa zitha kupezeka chifukwa cha kuchuluka kwake, zakudya zopatsa thanzi, zakudya zopatsa mphamvu kwambiri.

Zakudya zofunikira ndizofunikira kuti thupi lanu ligwire bwino ntchito, pomwe ma antioxidants amateteza thupi lanu kuti lisawonongeke ndi ma cell.

Mosiyana ndi aku Japan ena, anthu aku Okinawans amadya mpunga wochepa kwambiri. M'malo mwake, gwero lawo lalikulu la mafuta ndi mbatata, yotsatiridwa ndi mbewu zonse, nyemba zamasamba, ndi masamba obiriwira.

Zakudya zazikulu pachikhalidwe cha anthu aku Okinawa ndi ():

• Zamasamba (58-60%): mbatata (lalanje ndi lofiirira), udzu wam'madzi, kelp, mphukira za nsungwi, daikon radish, vwende wowawasa, kabichi, kaloti, okra waku China, dzungu, ndi papaya wobiriwira
• Mbewu (33%): mapira, tirigu, mpunga, ndi Zakudyazi
• Zakudya za soya (5%): tofu, miso, natto, ndi edamame
• Nyama ndi nsomba (1-2%): makamaka nsomba zoyera, nsomba, ndi nyama ya nkhumba nthawi zina - mabala onse, kuphatikiza ziwalo
• Zina (1%): mowa, tiyi, zonunkhira, ndi dashi (msuzi)

Kuphatikiza apo, tiyi wa jasmine amadyetsedwa kwambiri pazakudya izi, ndipo zonunkhira zomwe zimakhala ndi antioxidant ngati turmeric ndizofala ().

Zakudya zachikhalidwe za ku Okinawa zimakhala ndi zakudya zopatsa thanzi, makamaka zakudya zopangidwa ndi mbewu - makamaka mbatata. Zakudya izi zimapereka ma antioxidants komanso fiber.

Chakudya choyenera kupewa

Zakudya zachikhalidwe za ku Okinawa ndizovuta poyerekeza ndi zakudya zamasiku ano, zakumadzulo.

Chifukwa cha kudzipatula kwa Okinawa komanso madera azilumba, zakudya zosiyanasiyana sizinapezeke m'mbiri yake.

Chifukwa chake, kutsatira izi, mudzafunika kuletsa magulu azakudya awa ():

• Zakudya: ng'ombe, nkhuku, ndi zinthu zopangidwa monga nyama yankhumba, nyama, salami, agalu otentha, soseji, ndi nyama zina zochiritsidwa
• Zanyama: mazira ndi mkaka, kuphatikizapo mkaka, tchizi, batala, ndi yogurt
• Zakudya zosinthidwa: shuga woyengeka, tirigu, chimanga cham'mawa, zokhwasula-khwasula, ndi mafuta ophikira
• Nyemba: nyemba zambiri, kupatula nyemba za soya
• Zakudya zina: zipatso zambiri, komanso mtedza ndi mbewu

Chifukwa mtundu wanthawi zonse wazakudya za ku Okinawa umakhazikitsidwa makamaka ndi zomwe zili ndi kalori, zimathandizira kusintha kosiyanasiyana.

Zina mwazakudya zotsika kwambiri monga zipatso zitha kuloledwa, ngakhale zakudya zambiri zamtundu wokwera kwambiri - monga mkaka, mtedza, ndi mbewu - ndizochepa.

Zakudya za ku Okinawa zimachepetsa kapena kumachotsa magulu angapo azakudya, kuphatikiza zipatso, nyama, mkaka, mtedza, mbewu, ndi ma carb oyengedwa. Zakudya zamtunduwu ndizoletsa mbiri yakale chifukwa chakudzipatula kwa Okinawa.

Ubwino wathanzi la zakudya za ku Okinawa

Zakudya za ku Okinawa zili ndi maubwino angapo azaumoyo, omwe nthawi zambiri amatchedwa kuti mankhwala a antioxidant komanso zakudya zabwino, zopatsa thanzi.

Kutalikitsa moyo

Phindu lodziwika bwino la zakudya zachikhalidwe za ku Okinawa ndizomwe zimawoneka pakukhala ndi moyo. Okinawa ndi kwawo kwa anthu azaka zana limodzi - kapena anthu omwe amakhala azaka zosachepera 100 - kuposa kwina kulikonse padziko lapansi ().

Omwe akuthandizira pazakudya zazikuluzikuluzi amalimbikitsanso kuti anthu akhale ndi moyo wautali, koma palibe kafukufuku wambiri amene amapezeka kuti atsimikizire izi.

Zinthu zambiri zimakhudza moyo wautali, kuphatikizapo majini ndi chilengedwe - koma zosankha pamoyo zimathandizanso.

Kutalika kwa ma radicals aulere - kapena tinthu tating'onoting'ono tomwe timayambitsa kupsinjika ndi kuwonongeka kwama cell mthupi lanu - titha kupititsa patsogolo ukalamba ().

Kafukufuku akuwonetsa kuti zakudya zokhala ndi antioxidant zitha kuthandiza kuchepetsa ukalamba poteteza maselo anu kuti asawonongeke kwambiri ndikuchepetsa kutupa ().

Zakudya zachikhalidwe za ku Okinawa zimapangidwa makamaka ndi zakudya zopangidwa kuchokera kuzomera zomwe zimapatsa mphamvu antioxidant ndi anti-inflammatory, zomwe mwina zimathandizira kukhala ndi moyo wautali.

Zakudya zonenepetsa, zopanda mafuta ambiri, komanso zakudya zamafuta ambiri zimathandizanso kuti anthu azikhala ndi moyo wautali.

Kafukufuku wazinyama akuwonetsa kuti zakudya zopatsa mphamvu zopatsa mphamvu zopangidwa ndi ma carbs ambiri komanso mapuloteni ocheperako amathandizira kukhala ndi moyo wautali, poyerekeza ndi zakudya zamapuloteni ambiri azakumadzulo (,).

Kafukufuku wowonjezereka amafunikira kuti mumvetsetse bwino momwe chakudya cha Okinawa chingathandizire kukhala ndi moyo wautali mwa anthu.

Kuchepetsa chiwopsezo cha matenda osachiritsika

Anthu aku Okinaw samangokhala ndi moyo wautali komanso samakhala ndi matenda ochepa, monga matenda a mtima, khansa, ndi matenda ashuga.

Zakudya zimatha kugwira ntchito, popeza zakudya za ku Okinawan zimadzitamandira chifukwa cha michere, michere, ndi mankhwala odana ndi zotupa ngakhale zili ndi mafuta ochepa, shuga woyengedwa, ndi mafuta okhutira.

Pazakudya zachikhalidwe, ma calories ambiri amachokera ku mbatata. Akatswiri ena amati mbatata ndi imodzi mwazakudya zabwino kwambiri zomwe mungadye ().

Mbatata ya mbatata imapereka mulingo wathanzi komanso imakhala ndi glycemic index (GI) yochepa, kutanthauza kuti sizimathandizira kukwera kwa shuga m'magazi. Amaperekanso zakudya zofunikira monga calcium, potaziyamu, magnesium, ndi mavitamini A ndi C ().

Kuphatikiza apo, mbatata ndi masamba ena obiriwira omwe amadya nthawi zambiri ku Okinawa amakhala ndi mankhwala amphamvu otchedwa carotenoids.

Carotenoids ali ndi ma antioxidant komanso odana ndi zotupa ndipo atha kuthandiza popewa matenda amtima ndi mtundu wa 2 shuga (,).

Zakudya za ku Okinawa zimaperekanso soya wambiri.

Kafukufuku akuwonetsa kuti zakudya zina zopangidwa ndi soya zimalumikizidwa ndi chiopsezo chochepetsedwa cha matenda osachiritsika monga matenda amtima ndi mitundu ina ya khansa, kuphatikiza khansa ya m'mawere ().

Zakudya zambiri zomwe zimapangidwa pachikhalidwe cha ku Okinawa zimatha kukhala ndi moyo wautali komanso kuchepa kwa matenda opatsirana.

Zowonongeka

Ngakhale zakudya za ku Okinawa zili ndi maubwino ambiri, zotheka mwina ziliponso.

Oletsa mopanda malire

Zakudya zachikhalidwe za ku Okinawa sizimaphatikiza zakudya zosiyanasiyana - zomwe zambiri zimakhala zathanzi.

Izi zitha kupangitsa kuti kutsatira zakudya mosavutikira kukhale kovuta ndipo kumatha kuchepetsa magwero ofunikira azakudya zofunikira. Komanso, zakudya zina za ku Okinawan mwina sizingatheke kutengera komwe muli.

Mwachitsanzo, chakudyacho chili ndi zipatso zochepa, mtedza, mbewu, ndi mkaka. Pamodzi, zakudyazi zimapereka gwero labwino kwambiri la mavitamini, mavitamini, mchere, ndi ma antioxidants omwe angalimbikitse thanzi lanu (,,).

Kuletsa magulu azakudya awa mwina sikungakhale kofunikira - ndipo kumatha kukhala koopsa ngati simusamala m'malo mwa michere yomwe yasowa.

Pachifukwa ichi, anthu ena amakonda chakudya chambiri, chowonda cha zakudya za ku Okinawa chifukwa chimasinthasintha posankha chakudya.

Itha kukhala ndi sodium wochuluka

Choyipa chachikulu pachakudya cha Okinawa chikhoza kukhala ndi sodium yambiri.

Zakudya zamtundu wina zimatulutsa 3,200 mg wa sodium patsiku. Mulingo wambiri wamankhwalawa sungakhale woyenera kwa anthu ena - makamaka iwo omwe ali ndi kuthamanga kwa magazi (,).

American Heart Association ikulimbikitsa kuchepetsa kudya kwa sodium kwa 1,500 mg patsiku ngati muli ndi kuthamanga kwa magazi ndi 2,300 mg patsiku ngati muli ndi kuthamanga kwa magazi (16).

Kudya kwambiri sodium kungapangitse kusungidwa kwa madzi mkati mwa mitsempha ya magazi, zomwe zimapangitsa kuti magazi aziwonjezereka.

Makamaka, chakudya cha ku Okinawa chimakhala ndi potaziyamu wambiri, womwe ungathe kuthana ndi zovuta zina zomwe zingachitike chifukwa chodya sodium yambiri. Kudya potaziyamu wokwanira kumathandiza impso zanu kuchotsa madzimadzi ochulukirapo, zomwe zimapangitsa kuchepa kwa magazi ().

Ngati mukufuna kuyesa zakudya za ku Okinawa koma muyenera kuchepetsa kudya kwa sodium, yesetsani kupewa zakudya zomwe zili ndi sodium - monga miso kapena dashi.

Zakudya za ku Okinawa zili ndi zovuta zingapo, kuphatikiza kudya kwambiri sodium komanso kuletsa kosafunikira magulu azakudya. Komabe, chakudyacho chimatha kusinthidwa kuti muchepetse mchere ndikuphatikizanso zakudya zingapo.

Kodi zakudya za ku Okinawa ndizoyenera kwa inu?

Ngakhale zakudya za ku Okinawa zili ndi thanzi labwino, anthu ena amatha kudya zakudya zolemetsa kapena zochepa.

Zambiri mwazakudya zimatha kukhala ndi thanzi labwino, monga kutsindika masamba, fiber, ndi zakudya zopatsa antioxidant kuphatikiza zoletsa shuga, mbewu zoyengedwa, ndi mafuta owonjezera.

Mfundo zamakhalidwe olimbikitsidwa ndi chikhalidwe cha Okinawan - kuphatikiza masewera olimbitsa thupi tsiku ndi tsiku komanso kulingalira - zitha kuperekanso zabwino zathanzi.

Izi zati, mfundozi zitha kugwiritsidwanso ntchito pazakudya ndi njira zina zambiri.

Ngati simukudziwa ngati zakudya za ku Okinawa zikugwirizana ndi zomwe mumadya, lingalirani kukambirana ndi wazakudya wanu kapena wothandizira zaumoyo kuti apange dongosolo logwirizana ndi zosowa zanu.

Zakudya za ku Okinawa zimatsindika njira zosiyanasiyana zamagulu azakudya komanso zakudya, kuphatikizapo kudya masamba ambiri. Komabe, zitha kukhala zolemetsa kapena zolemetsa kwambiri kwa anthu ena.

Mfundo yofunika

Zakudya za ku Okinawa zimadalira zakudya ndi moyo wa anthu okhala pachilumba cha Okinawa ku Japan.

Imatsindika za masamba okhala ndi michere yambiri, mafuta okhala ndi michere yambiri komanso mafuta ochepa pomwe amafooketsa mafuta okhuta, shuga, ndi zakudya zopangidwa.

Ngakhale maubwino ake atha kukhala ndi moyo wautali, amatha kukhala okhwimitsa komanso okwera kwambiri mu sodium.

Komabe, mtundu wamakono wazakudyazo umachotsa zina mwazoletsa izi ndipo umalimbikitsidwa kuti muchepetse kunenepa. Kumbukirani kuti mtundu wamakonowu sunaphunzire mwakhama zasayansi.

Ngati mukufuna kusintha thanzi lanu komanso kukulitsa moyo wanu wautali, zakudya za ku Okinawa zitha kukhala zofunikira kuyesera.