Luyini uHlelo Lokudla KwamaJapane? Konke Odinga Ukukwazi

-Delile

• Kuyini ukudla kwendabuko kwaseJapan?
• Ungakulandela kanjani ukudla kwendabuko kwaseJapan
• Izinzuzo ezingaba khona zezempilo zokudla kwendabuko kwaseJapan
• Ucebile ngezakhi zomzimba nezakhi eziwusizo
• Kungathuthukisa ukugaya kwakho
• Kwangathi kungakhuthaza isisindo esinempilo
• Kungavikela ezifweni ezingamahlalakhona
• Kungakusiza uphile isikhathi eside
• Ukudla okufanele kudliwe
• Ukudla ukukhawulela noma ukugwema
• Imenyu yesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukudla kwendabuko kwaseJapan ukudla okusekelwe ekudleni okuphelele okucebe izinhlanzi, ukudla kwasolwandle, nokudla okutshalwe ezitshalweni okunamaphesenti amancane ezilwane, amaprotheni eshukela, namafutha.

Kususelwa kokudla kwendabuko kwaseJapan, okwaziwa nangokuthi "washoku," okuqukethe izitsha ezincane zezithako ezilula, ezintsha nezesizini.

Le ndlela yokudla icebile ngezakhamzimba futhi ingahlinzeka ngezinzuzo eziningi zezempilo, kufaka phakathi ukulahleka kwesisindo, ukugaya, impilo ende, nempilo yonke.

Lo mbhalo uchaza konke odinga ukukwazi ngokudla kwendabuko kwaseJapan.

Kuyini ukudla kwendabuko kwaseJapan?

Ukudla kwendabuko kwaseJapan kuqukethe ukudla okucutshungulwa kancane, okwenziwa ngezikhathi ezithile zonyaka ezinikezwa ezitsheni ezincane ezahlukahlukene.

Lesi sitayela sokudla sigcizelela ukunambitheka kwemvelo kwezitsha kunokuzifihla ngososo noma izinongo.

Ukudla kudla irayisi elishubile, ama-noodle, inhlanzi, i-tofu, i-natto, izimila zasolwandle, nezithelo nemifino emisha, ephekiwe noma eqoshiwe kepha ushukela namanoni angeziwe. Kungaqukatha amaqanda, ubisi, noma inyama, yize lokhu ngokuvamile kuyingxenye encane yokudla.

Ukudla kwendabuko kwaseJapan kufana nokudla kwase-Okinawa, indlela yokudla engokomlando yalabo abahlala esiqhingini saseJapan i-Okinawa, kepha kufaka ilayisi nenhlanzi kakhulu.

Iphikisana nokudla kwasendulo kwaseJapan, okunethonya elinamandla laseNtshonalanga nelamaShayina futhi kufaka inani elikhulu lamaprotheni ezilwane nokudla okusetshenzisiwe.

Ukudla kwendabuko kwaseJapan kucebile ngokudla okucutshungulwa okuncane, okusha, kwesizini. Iqukethe amanani amancane kakhulu kashukela, amafutha, noma amaprotheni ezilwane futhi ithuthukisa inhlanzi, ukudla kwasolwandle, ilayisi, ama-noodle, izimila zasolwandle, isoya, izithelo nemifino.

Ungakulandela kanjani ukudla kwendabuko kwaseJapan

Ukudla kwaseJapan ngokuvamile kuqukethe ukudla okuyisisekelo okuhlanganiswe nesobho, isidlo esikhulu, nezinhlangothi ezimbalwa (,).

• Ukudla okuyisisekelo: irayisi elishubile noma i-soba, i-ramen, noma i-udon noodle
• Isobho: imvamisa isobho le-miso elenziwe ngotshani lwasolwandle, i-shellfish, noma i-tofu nemifino esitokisini se-soya esivutshiwe - yize isobho lemifino noma le-noodle kungezinye izinketho ezithandwayo
• Isitsha esikhulu: inhlanzi, ukudla kwasolwandle, i-tofu, noma i-natto ngamanani amancane enyama, izinkukhu noma amaqanda
• Ukudla Okusemaceleni: imifino (eluhlaza, ephekiwe, ebilisiwe, esikiwe, egosiwe, noma eqoshiwe), izitshalo zasendle, izimila zasolwandle, nezithelo eziluhlaza noma eziqoshiwe

Ukudla kwaseJapan kwaziwa ngokunambitheka kwawo okunothile kwe-umami, okuchazwe njengokunambitheka kwesihlanu - okuhlukile kokunoshukela, okunosawoti, okumuncu nokubabayo. I-umami eyenzeka ngokwemvelo ithuthukisa ukunambitheka kwemifino nokunye ukudla okunomsoco ku-cuisine yaseJapan ().

Isikhalazo esibukwayo singesinye isici esibalulekile sokudla kwendabuko kwaseJapan. Izitsha zivame ukudliwa ngokulunywa okuncane ngezinti, njengoba le ndlela kukholakala ukuthi idala ukuvumelana okunothile kwama-flavour.

Itiye elihlaza elishisayo noma itiye elibandayo lebhali yiziphuzo ezizikhethelayo, kuyilapho iziphuzo ezidakayo ezinjengobhiya nangenxa yalokho zigcinelwa ukudla kwakusihlwa. Ukudla okulula kungavamile futhi akuvamile ukudliwa ().

Ukudla kwendabuko kwaseJapan kuqukethe ilayisi eliphekiwe noma ama-noodle akhonzwa ngesobho elifudumele, ukudla kwasolwandle- noma isidlo esikhulu esisuselwe kusoya, nezinhlangothi ezimbalwa. I-umami eyenzeka ngokwemvelo isetshenziselwa ukuthuthukisa ukunambitheka kokudla.

Izinzuzo ezingaba khona zezempilo zokudla kwendabuko kwaseJapan

Ukudla kwendabuko kwaseJapan kuxhunyaniswe nezinzuzo eziningi zezempilo.

Ucebile ngezakhi zomzimba nezakhi eziwusizo

Ukudla kwendabuko kwaseJapan ngokwemvelo kunothe ngezakhi ezahlukahlukene, kufaka phakathi i-fiber, i-calcium, i-potassium, i-magnesium, i-iron, namavithamini A, C no-E ().

Imifino ineqhaza ekuminyaneni kwezakhi zalokhu kudla futhi ivame ukuphekwa kudashi, inhlanzi eyomisiwe kanye nemfuyo yasolwandle. Lokhu kunciphisa ivolumu yabo futhi kuthuthukise ukunambitheka kwabo, kwenze kube lula ukudla amanani amakhulu ().

Ukudla kunikela ngamanani amaningi wetiwe lolwandle netiye eluhlaza. Zombili ziyimithombo emikhulu yama-antioxidants, ayizinhlanganisela ezizuzisayo ezivikela umzimba wakho ekulimaleni kwamaselula nezifo (,,).

Ngaphezu kwalokho, izitsha eziningi ezisuselwe ezinhlanzini nasolwandle ezifakwe kulokhu kudla zinikeza amafutha we-omega-3 anezintambo ezinde, ezikhuthaza impilo yobuchopho, iso, nenhliziyo ().

Kungathuthukisa ukugaya kwakho

Ama-seaweed, ubhontshisi, izithelo nemifino ngokwemvelo kunothe nge-fiber, isakhi esisiza ukugaya ukudla kwakho.

I-fiber engafakwanga ihambisa ukudla emathunjini akho futhi ingeze inqwaba esitokisini, inciphise ubungozi bokuqunjelwa ().

Lokhu kudla futhi kuziqhayisa nge-fiber encibilikayo, eyondla amabhaktheriya anenzuzo esiswini sakho futhi isize ukunciphisa isikhala esitholakalayo samabhaktheriya ayingozi ukuba ande (,,).

Lapho amathumbu amabhaktheriya adla i-fiber encibilikayo, akhiqiza ama-fatty chain acids (ama-SCFAs), anganciphisa ukuvuvukala kanye nezimpawu zesifo samathumbu esibuhlungu (IBS), isifo sikaCrohn, nesifo sezilonda emathunjini (,,).

Ngaphezu kwalokho, izithelo nemifino eqoshiwe evame ukudliwa kulokhu kudla ingumthombo omuhle wama-probiotic. Lawa mabhaktheriya awusizo akhuthaza impilo yamathumbu futhi anciphise izimpawu zokugaya ukudla njengegesi, ukuqunjelwa, ukuqunjelwa, nohudo (,,).

Kwangathi kungakhuthaza isisindo esinempilo

Ukudla kwendabuko kwaseJapan kunothe ngemifino, kunosayizi bezabelo ezincane, futhi ngokwemvelo kunoshukela omningi owengeziwe namafutha. Lezi zinto zonke zifaka isandla ekubalweni okuphansi kwekhalori ().

Ngaphezu kwalokho, isiko laseJapan likhuthaza ukudla kuze kugcwale u-80% kuphela. Lo mkhuba uvimbela ukudla ngokweqile futhi ungaba nomthelela ekushodweni kwekhalori okudingekayo ukunciphisa umzimba (,,,).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi imifino ecebile nge-fiber, ukudla kwesoya, namasobho afana nokudla kwendabuko kwaseJapan kungasiza ekwehliseni isifiso sokudla futhi kuthuthukise ukugcwala, ngaleyo ndlela kuthuthukiswe ukulawulwa kwesisindo (,,).

Ubufakazi buphakamisa nokuthi ukushintshana phakathi kwezitsha, njengoba kujwayelekile ngesikhathi sokudla kwendabuko kwaseJapan, kunganciphisa inani lokudla okudliwayo ngesidlo ngasinye ().

Kungavikela ezifweni ezingamahlalakhona

Ukudla kwendabuko kwaseJapan kungavikela ezimeni ezifana nohlobo 2 sikashukela nesifo senhliziyo.

Imvelo icebile ngezinhlanzi, izimila zasolwandle, itiye eliluhlaza, isoya, izithelo, nemifino kodwa ushukela ophansi, amafutha, namaprotheni wezilwane ongeziwe - zonke izinto okukholakala ukuthi zivikela izifo zenhliziyo (,,,,).

Eqinisweni, ubungozi babantu baseJapan besifo senhliziyo buhlala buphansi ngokungalindelekile naphezu kokudla kwabo usawoti omningi, okuvame ukuphakamisa ubungozi besifo senhliziyo ().

Ngaphezu kwalokho, ocwaningweni lwamasonto ayisithupha kwabesilisa abangama-33 abalandela ukudla kwendabuko kwaseJapan, ama-91% ahlangabezana nokuncipha okukhulu kwezici zobungozi zesifo sikashukela sohlobo 2, kufaka phakathi isisindo esiningi kanye namazinga aphezulu we-LDL (amabi) we-cholesterol (, 33).

Futhi, ukuphuza itiye eliluhlaza okuphezulu okukhuthazwa kulokhu kudla kungavikela isifo i-Alzheimer's, isifo sikaParkinson, nezinhlobo ezithile zomdlavuza (,,,).

Kungakusiza uphile isikhathi eside

IJapan inelinye lamathemba wokuphila aphakeme kunawo wonke emhlabeni, ochwepheshe abaningi abathi kudliwa ngokwesiko laseJapan (,,,).

Eqinisweni, isiqhingi saseJapan i-Okinawa sithathwa njengeBlue Zone, okuyisifunda esinempilo ende kakhulu. Khumbula ukuthi ukudla kwase-Okinawa kugxila kakhulu kumazambane futhi kufaka irayisi nenhlanzi encane kunokudla kwendabuko kwaseJapan.

Ocwaningweni lweminyaka engu-15 kubantu baseJapan abangaphezu kwama-75,000, labo abalandela eduze ukudla okwendabuko kwaseJapan babhekana nengcuphe ephansi engu-15% yokufa ngaphambi kwesikhathi uma kuqhathaniswa nalabo abadla ukudla kwaseNtshonalanga ().

Ochwepheshe baxhumanisa lokhu kwanda kwempilo nesikhathi sokudla kwendabuko kwaseJapan ekugcizeleleni ekudleni okuphelele, okucutshungulwa kancane, kanye nokuqukethwe kwamafutha noshukela okungeziwe ().

Ukudla kwendabuko kwaseJapan kucebile ngezakhamzimba futhi kungasiza ukugaya, ukunciphisa isisindo, nokuphila isikhathi eside. Kunganciphisa nengozi yokuba nezifo ezingamahlalakhona.

Ukudla okufanele kudliwe

Ukudla kwendabuko kwaseJapan kunothile kokudla okulandelayo:

• Inhlanzi nokudla kwasolwandle. Zonke izinhlobo zezinhlanzi nezinhlanzi zasolwandle zingafakwa. Lokhu kungashiswa, kubhakwe, kuboshwe, noma kuluhlaza - njengoba kunjalo nge-sushi nesashimi.
• Ukudla kwesoy. Okuvame kakhulu yi-edamame, i-tofu, i-miso, i-soy sauce, i-tamari, ne-natto.
• Izithelo nemifino. Imvamisa, izithelo zidliwa ziluhlaza noma zifakwe emanzini anosawoti ngenkathi imifino ifuthiswa, isiwa, ifakwa emanzini anosawoti, ifakwa emhluzweni, noma ifakwe kumasobho.
• Izimila zasolwandle. Imifino yasolwandle iyingxenye enkulu yokudla kwendabuko kwaseJapan. Imvamisa zidliwa ziluhlaza noma zomisiwe.
• Tempura. Le nhlama elula yenziwa ngokuxuba ufulawa kakolweni namanzi acwebezelayo noma akhazimulayo. Isebenza njenge-batter yokudla kwasolwandle okuthosiwe nemifino.
• Ilayisi noma ama-noodle. Irayisi eliphekiwe liyisisekelo ekudleni kwendabuko kwaseJapan. Ezinye izinketho ezithandwayo zifaka ama-soba, ramen, noma ama-udon noodle akhonzwe afriziwe noma kumhluzi oshisayo.
• Iziphuzo. Itiye elihlaza elishisayo netiye elibandayo lebhali yiziphuzo ezinkulu, yize ubhiya nangenxa yalokho kungakhonzwa ngesidlo sakusihlwa.

Inani elincane lenyama ebomvu, izinkukhu, amaqanda, kanye nobisi nakho kungafakwa. Kodwa-ke, lokhu kudla akuqukethe ingxenye enkulu yokudla kwendabuko kwaseJapan.

Ukudla kwendabuko kwaseJapan kukhuthaza ukudla okuphekiwe noma okucutshungulwe kancane - ikakhulukazi izinhlanzi, izinhlanzi zasolwandle, izimila zasolwandle, irayisi, isoya, izithelo nemifino eceleni kweminye imikhiqizo yezilwane.

Ukudla ukukhawulela noma ukugwema

Ukudla kwendabuko kwaseJapan kunciphisa ukudla okulandelayo:

• Ubisi: ibhotela, ubisi, ushizi, iyogathi, u-ayisikhilimu, njll.
• Inyama ebomvu nezinkukhu: inyama yenkomo, ingulube, inkukhu, idada, njll.
• Amaqanda: abilisiwe, othosiwe, njenge-omelet, njll.
• Amafutha amaningi, uwoyela, nososo: imajarini, uwoyela wokupheka, ukugqoka, amasoso acebile, njll.
• Izimpahla ezibhakiwe: isinkwa, i-pita, ama-tortilla, ama-croissants, uphaya, ama-brownies, ama-muffin, njll.
• Ukudla okusetshenzisiwe noma okunoshukela: okusanhlamvu kwasekuseni, imigoqo yegranola, uswidi, iziphuzo ezibandayo, njll.

Ngaphezu kwalokho, ukudla okulula kungavamile kule ndlela yokudla, okubeka imingcele ekudleni okwejwayelekile njengama-chips, i-popcorn, i-trail mix, kanye ne-crackers.

Ama-dessert angafakwa ekudleni kwendabuko kwaseJapan - kepha ancike kuzithako zemvelo, njengezithelo, i-matcha, noma unamathisela kabhontshisi obomvu, esikhundleni soshukela ongeziwe.

Ukudla kwendabuko kwaseJapan akufaki ukudla okulula futhi ngokwemvelo kuphansi kobisi, inyama ebomvu, izinkukhu, izimpahla ezibhakiwe, kanye nokudla okunoshukela noma okwenziwe.

Imenyu yesampula

Nayi imenyu ejwayelekile yezinsuku ezintathu yokudla kwendabuko kwaseJapan:

Usuku 1

• Ukudla kwasekuseni: isobho se-miso, irayisi elishubile, i-natto, nesaladi lolwandle
• Isidlo sasemini: ama-soba noodle kumhluzi osuselwa kudashi, i-tuna egosiwe, isaladi ye-kale, nemifino ebilisiwe
• Isidlo sakusihlwa: isobho le-udon noodle, amakhekhe enhlanzi, i-edamame, nemifino ehlanjululwe kuviniga

Usuku 2

• Ukudla kwasekuseni: isobho le-miso, irayisi eliphekiwe, i-omelet, i-trout eyomile, nezithelo eziqoshiwe
• Isidlo sasemini: isobho lembaza, amabhola erayisi asongwe ngotshani lwasolwandle, i-tofu enolwandle, nesaladi yemifino ephekiwe
• Isidlo sakusihlwa: isobho se-miso, i-sushi, isaladi lezimila zasolwandle, i-edamame, ne-ginger oqoshiwe

Usuku 3

• Ukudla kwasekuseni: isobho le-udon-noodle, iqanda elibilisiwe, imfanzi nemifino eqoshiwe
• Isidlo sasemini: isobho le-shiitake-mushroom, amakhekhe erayisi, ama-scallops asolwandle nemifino eshubile
• Isidlo sakusihlwa: isobho se-miso, irayisi elishubile, i-tempura yemifino, ne-salmon noma i-tuna sashimi

Ukudla kwendabuko kwaseJapan kuhlanganisa amasobho alula, irayisi elishubile noma ama-noodle, inhlanzi, ukudla kwasolwandle, i-tofu noma i-natto, nezinhlangothi ezahlukahlukene ezicutshungulwe kancane.

Okubalulekile

Ukudla kwendabuko kwaseJapan kugxile kokudla okuphelele, okucutshungulwe kancane, okunothile ngezakhi, kokudla kwesizini.

Inothile ikakhulukazi ekudleni kwasolwandle, imifino, nezithelo, futhi ibekela imingcele inyama, ubisi, nokudla okulula.

Kungathuthukisa ukugaya ukudla, kusize ekulawuleni isisindo, kukusize uphile isikhathi eside, futhi kuvikele ezifweni ezahlukahlukene.

Uma ufuna ukufunda kabanzi ngokudla kwendabuko kwaseJapan, ungathola izincwadi eziningi ngesihloko. Lapho uphequlula, funa izincwadi ezigxila ekudleni okuphelele futhi ezinganikeli ngamaresiphi asentshonalanga.