Kuyini Ukudla Kwe-Okinawa? Ukudla, impilo ende, nokuningi

-Delile

• Kuyini ukudla kwe-Okinawa?
• Ukudla okufanele kudliwe
• Ukudla okufanele ukugweme
• Izinzuzo zezempilo zokudla kwase-Okinawa
• Impilo ende
• Ukwehlisa ingozi yezifo ezingamahlalakhona
• Amashansi angaba khona
• Imikhawulo efanele
• Kungaba phezulu nge-sodium
• Ingabe ukudla kwase-Okinawa kulungile kuwe?
• Okubalulekile

I-Okinawa iyisiqhingi esikhulu kunazo zonke eziqhingini zaseRyukyu ezisogwini lwaseJapan phakathi kweMpumalanga China nezilwandle zasePhilippine.

I-Okinawa ingeyesinye sezifunda ezinhlanu zomhlaba ezaziwa njengezindawo eziluhlaza okwesibhakabhaka. Abantu abahlala ezindaweni ezihlaza okwesibhakabhaka baphila impilo ende ende, enempilo uma kuqhathaniswa nabanye abantu bomhlaba ().

Izikhathi zokuphila ezijatshulelwa ngabantu base-Okinawans zingachazwa ngezici ezithile zofuzo, ezemvelo nezindlela zokuphila. Lokho kusho, ochwepheshe bakholelwa ukuthi elinye lamathonya anamandla kakhulu ukudla.

Lo mbhalo uhlola ukudla kwe-Okinawa, kufaka phakathi ukudla okuyisisekelo, izinzuzo zezempilo, kanye nezithiyo ezingaba khona.

Kuyini ukudla kwe-Okinawa?

Ngomqondo omsulwa, ukudla kwase-Okinawa kubhekisa emaphethini endabuko okudla abantu abahlala esiqhingini saseJapan i-Okinawa. Ukudla kwabo okuhlukile nendlela yabo yokuphila kuthiwa babanikeza ezinye zezikhathi zokuphila ezide kakhulu emhlabeni.

Ukudla kwendabuko kwe-Okinawa kunama-calories amancane namafutha ngenkathi kuphezulu kuma-carbs. Igcizelela imifino nemikhiqizo yesoya eceleni kwamanani ama-noodle, nelayisi, ingulube nenhlanzi.

Eminyakeni yamuva nje, ukwenziwa kwesimanje kokukhiqizwa kokudla nemikhuba yokudla kuholele ekuguqukeni kokuqukethwe kwe-macronutrient kokudla kwase-Okinawa. Yize isenekhalori eliphansi futhi ngokuyinhloko isuselwa ku-carb, manje inamaprotheni amaningi namafutha.

Ukuwohloka okukhulu kokudla kwe-Okinawa kuchazwe kuleli thebula ():

Ngokwengeziwe, isiko lase-Okinawan liphatha ukudla njengomuthi futhi lisebenzisa imikhuba eminingi emithini yendabuko yamaShayina. Kanjalo, ukudla kufaka amakhambi nezinongo ezaziwa ngokuba nezinzuzo zezempilo, njenge-turmeric ne-mugwort ().

Indlela yokuphila yase-Okinawan iphinde igcizelele ukusebenza komzimba nsuku zonke kanye nemikhuba yokudla enengqondo.

Izinzuzo zezempilo ezihambisana nokudla kwendabuko kwase-Okinawan zinikeze uhlobo olubanzi oluhloselwe ukukhuthaza ukulahleka kwesisindo. Yize ikhuthaza ukutholakala kokudla okunezakhi ezinomsoco, leli gatsha lithonywe kakhulu ukudla kwaseNtshonalanga.

Ukudla kwase-Okinawa - okuphezulu kuma-carbs nemifino - kubhekisa emikhubeni yendabuko yokudla nendlela yokuphila yabantu abahlala esiqhingini saseJapan i-Okinawa. Uhlobo olujwayelekile lukhuthaza ukulahleka kwesisindo.

Ukudla okufanele kudliwe

Izinzuzo eziningi zokudla kwe-Okinawa zingabangelwa ukunikezwa kwayo okucebile kokudla okuphelele, okunomsoco, okune-antioxidant.

Izakhi zomzimba ezibalulekile zibalulekile ekusebenzeni kahle komzimba wakho, kanti ama-antioxidants avikela umzimba wakho ekulimaleni kwamaselula.

Ngokungafani namanye amaJapan, ama-Okinawans adla irayisi elincane kakhulu. Esikhundleni salokho, umthombo wawo oyinhloko wama-khalori ubhatata, olandelwa okusanhlamvu okuphelele, imidumba nemifino ecebile nge-fiber.

Ukudla okuyisisekelo ekudleni kwendabuko kwase-Okinawa ():

• Imifino (58-60%): ubhatata (iwolintshi nokububende), izimila zasolwandle, ama-kelp, amahlumela oqalo, isithombo sedaikon, ibhece elibabayo, iklabishi, izaqathe, i-okra yaseShayina, ithanga, ne-papaya eluhlaza
• Izinhlamvu (33%): amabele, ukolweni, irayisi, nama-noodle
• Ukudla kwesoy (5%): tofu, miso, natto, ne-edamame
• Inyama nokudla kwasolwandle (1-2%): ikakhulukazi izinhlanzi ezimhlophe, izinhlanzi zasolwandle, kanye nengulube ngezikhathi ezithile - konke ukusikeka, kufaka phakathi izitho
• Okunye (1%): utshwala, itiye, izinongo, nedashi (umhluzi)

Ngaphezu kwalokho, itiye le-jasmine lidliwa ngokukhululekile kulokhu kudla, futhi izinongo ezinothe ngama-antioxidant ezinjenge-turmeric zivamile ().

Ukudla kwendabuko kwase-Okinawa kuqukethe ukudla okunomsoco kakhulu, ikakhulukazi ukudla okutshalwe ezitshalweni - ikakhulukazi ubhatata. Lokhu kudla kunikezela ngokunotha kwama-antioxidants kanye ne-fiber.

Ukudla okufanele ukugweme

Ukudla kwendabuko kwase-Okinawa kunemingcele impela uma kuqhathaniswa nokudla kwanamuhla, kwaseNtshonalanga.

Ngenxa yokuhlukaniswa okuhlobene ne-Okinawa kanye ne-geography yesiqhingi, izinhlobo ezahlukahlukene zokudla azitholakali ngomlando wayo omningi.

Ngakho-ke, ukulandela lokhu kudla, uzofuna ukukhawulela amaqembu alandelayo okudla ():

• Ukudla: inyama yenkomo, inkukhu, kanye nemikhiqizo esetshenzisiwe enjengebhekoni, i-ham, i-salami, izinja ezishisayo, isoseji nokunye ukudla okuphulukisiwe
• Imikhiqizo yezilwane: amaqanda nobisi, kufaka phakathi ubisi, ushizi, ibhotela, neyogathi
• Ukudla okusetshenzisiwe: ushukela ocwengekile, okusanhlamvu, okusanhlamvu kwasekuseni, ukudla okulula, namafutha okupheka asetshenzisiwe
• Imidumba: imidumba eminingi, ngaphandle kobhontshisi wesoya
• Okunye ukudla: izithelo eziningi, kanye namantongomane nembewu

Ngoba inguqulo yesimanje, ejwayelekile yokudla kwase-Okinawa isuselwe kakhulu kokuqukethwe kwekhalori, ivumela ukuguquguquka okungaphezulu.

Okunye ukudla okunama-khalori aphansi njengezithelo kungavunyelwa, noma iningi lokudla okunama-khalori aphezulu - njengobisi, amantongomane nembewu - kusenomkhawulo.

Ukudla kwe-Okinawa kukhawulela noma kususe amaqembu amaningi okudla, kufaka phakathi iningi lezithelo, inyama, ubisi, amantongomane, imbewu kanye nama-carbs acwengekile. Uhlobo lwendabuko lokudla lunomkhawulo ngokomlando ngenxa yokuhlukaniswa kwendawo yase-Okinawa.

Izinzuzo zezempilo zokudla kwase-Okinawa

Ukudla kwase-Okinawa kunezinzuzo eziningi zezempilo, okuvame ukubangelwa okuqukethwe kwayo okune-antioxidant ephezulu nokudla okuseqophelweni eliphezulu, okunomsoco.

Impilo ende

Inzuzo ephawuleka kakhulu yokudla kwendabuko kwe-Okinawa kungumthelela wayo obonakalayo esikhathini sokuphila. I-Okinawa iyikhaya labaningi leminyaka eyikhulu - noma abantu abaphila okungenani babe neminyaka eyi-100 ubudala - kunanoma ikuphi emhlabeni ().

Abaxhasi bohlobo olujwayelekile lokudla bathi futhi luthuthukisa impilo ende, kepha alukho ucwaningo oluningi olutholakalayo lokuqinisekisa lezi zimangalo.

Ziningi izinto ezithonya impilo ende, kufaka phakathi ufuzo nemvelo - kepha ukukhetha indlela yokuphila nakho kudlala indima enkulu.

Izinga eliphakeme lama-radicals amahhala - noma izinhlayiya ezisebenzayo ezibangela ukucindezeleka kanye nokulimala kwamaselula emzimbeni wakho - kungasheshisa ukuguga ().

Ucwaningo luphakamisa ukuthi ukudla okune-antioxidant-rich kungasiza ukubambezela inqubo yokuguga ngokuvikela amaseli akho ekulimaleni okukhulu kwamahhala nokunciphisa ukuvuvukala ().

Ukudla kwendabuko kwase-Okinawa kuqukethe ikakhulukazi ukudla okutshalwe ezitshalweni okunikeza amandla anamandla okulwa nokuvuvukala, okungenzeka ukuthi akhuthaze isikhathi eside sokuphila.

I-calorie ephansi yokudla, amaprotheni aphansi, kanye nokudla okunama-carb amaningi nakho kungakhuthaza impilo ende.

Izifundo zezilwane ziphakamisa ukuthi ukudla okunomkhawulo wekhalori okwenziwe ngama-carbs amaningi kanye namaprotheni amancane kuthambekele ekusekeleni impilo ende, uma kuqhathaniswa nokudla okuphezulu kwamaprotheni aseNtshonalanga (,).

Ucwaningo oluningi luyadingeka ukuqonda kangcono ukuthi ukudla kwase-Okinawa kungasiza kanjani empilweni ende kubantu.

Ukwehlisa ingozi yezifo ezingamahlalakhona

Abantu base-Okinawa abagcini ngokuphila impilo ende kepha futhi banezifo ezimbalwa ezingalapheki, njengesifo senhliziyo, umdlavuza nesifo sikashukela.

Ukudla kungenzeka kudlale indima, njengoba ukudla kwase-Okinawa kuqhosha ngezakhi zomzimba ezibalulekile, i-fiber, kanye nama-anti-inflammatory compounds ngenkathi enama-kilojoule amancane, ushukela ocwengekile, namafutha agcwele.

Ekudleni kwendabuko, ama-calories amaningi avela kumazambane. Abanye ochwepheshe baze bathi ubhatata ungenye yokudla okunempilo ongakudla ().

Ubhatata unikela ngomthamo onempilo we-fiber futhi unenkomba ephansi ye-glycemic (GI), okusho ukuthi awabambi iqhaza ekukhuphukeni okubukhali kushukela wegazi. Zibuye zinikeze izakhamzimba ezibalulekile njenge-calcium, i-potassium, i-magnesium, namavithamini A no-C ().

Ngaphezu kwalokho, ubhatata neminye imifino enemibala edliwa njalo e-Okinawa iqukethe izinhlanganisela zezitshalo ezinamandla ezibizwa ngokuthi i-carotenoids.

I-Carotenoids inezinzuzo zokulwa ne-antioxidant futhi elwa nokuvuvukala futhi ingadlala indima ekuvikeleni isifo senhliziyo nohlobo lwesifo sikashukela esingu-2 (,).

Ukudla kwase-Okinawa nakho kunikela ngamazinga aphezulu wesoy.

Ucwaningo luphakamisa ukuthi ukudla okuthile okususelwe ku-soy kuhlotshaniswa nengozi encishisiwe yezifo ezingamahlalakhona njengesifo senhliziyo nezinhlobo ezithile zomdlavuza, kufaka phakathi umdlavuza webele ().

Ukudla okuningi okwakha ukudla kwendabuko kwe-Okinawa kungasekela impilo ende nokunciphisa ingozi yezifo ezingamahlalakhona.

Amashansi angaba khona

Yize ukudla kwe-Okinawa kunezinzuzo eziningi, kungenzeka kube nezingqinamba ezithile futhi.

Imikhawulo efanele

Ukudla kwendabuko kwase-Okinawa akufaki amaqembu ahlukene okudla - amaningi awo anempilo impela.

Lokhu kungenza ukunamathela ngokuqinile ekudleni kube nzima futhi kunganciphisa imithombo ebalulekile yezakhamzimba ezibalulekile. Ngaphezu kwalokho, okunye ukudla kwase-Okinawan kungahle kungatholakali ngokuya ngendawo okuyo.

Isibonelo, indlela yokudla iqukethe izithelo ezincane kakhulu, amantongomane, imbewu kanye nobisi. Ngokubambisana, lokhu kudla kunikeza umthombo omuhle kakhulu we-fiber, amavithamini, amaminerali, nama-antioxidants angakhulisa impilo yakho (,,).

Ukuvimba la maqembu okudla kungahle kungadingeki - futhi kungaba yingozi uma ungaqapheli ukufaka izakhi zomzimba ezingekho.

Ngalesi sizathu, abanye abantu bakhetha uhlobo olujwayelekile, lokwehlisa isisindo sokudla kwase-Okinawa ngoba kuguquguquka kalula ngokukhetha ukudla.

Kungaba phezulu nge-sodium

Okubi kakhulu ekudleni kwe-Okinawa kungaba okuqukethwe kwayo okuphezulu kwe-sodium.

Ezinye izinhlobo zokudla zikhipha kakhulu ama-3,200 mg we-sodium ngosuku. Leli zinga lokudla i-sodium lingahle lingalungeli abanye abantu - ikakhulukazi labo abane-high blood pressure (,).

I-American Heart Association incoma ukunciphisa umkhawulo wokudla kwe-sodium ku-1,500 mg ngosuku uma une-high blood pressure kanye ne-2,300 mg ngosuku uma une-blood pressure ejwayelekile (16).

Ukudla okuphezulu kwe-sodium kungakhuphula ukugcinwa koketshezi ngaphakathi kwemithambo yegazi, okuholele ekwandeni kwengcindezi yegazi.

Ngokuphawulekayo, ukudla kwe-Okinawa kuvame ukuba ne-potassium ephezulu, engahle isuse eminye yemiphumela emibi engaba khona yokudla okuphezulu kwe-sodium. Ukudla okwanele kwe-potassium kusiza izinso zakho ukususa uketshezi oluningi, okuholela ekunciphiseni umfutho wegazi ().

Uma unentshisekelo yokuzama ukudla kwe-Okinawa kepha udinga ukukhawulela ukudla kwakho kwe-sodium, zama ukugwema ukudla okuphezulu kakhulu kwi-sodium - njenge-miso noma i-dashi.

Ukudla kwase-Okinawa kunezinkinga ezimbalwa, kufaka phakathi ukudla okuphezulu kwe-sodium nokuvinjelwa okungadingekile kwamaqembu athile okudla. Kodwa-ke, ukudla kungashintshwa ukuze kwehliswe okuqukethwe kasawoti futhi kufake nokudla okubanzi.

Ingabe ukudla kwase-Okinawa kulungile kuwe?

Yize ukudla kwe-Okinawa kunemiphumela eminingi emihle yezempilo, abanye abantu bangase bakhethe ukudla okunomkhawulo noma okuncane kakhulu kwe-carb.

Izici eziningana zokudla zingayizuzisa impilo yakho, njengokugcizelela kwakho imifino, i-fiber, nokudla okunothe okune-antioxidant kuhambisana nemikhawulo yayo kushukela, okusanhlamvu okucwengileko, kanye namafutha amaningi.

Izimiso zokuphila eziphakanyiswe yisiko lase-Okinawan - kufaka phakathi ukuzivocavoca nsuku zonke nokucabangisisa - nazo zinganikeza izinzuzo zezempilo ezilinganisekayo.

Lokho kusho ukuthi, lezi zimiso zingasetshenziswa nakwezinye izinhlobo zokudla nezindlela zokuphila eziningi.

Uma ungaqiniseki ukuthi ngabe ukudla kwase-Okinawa kuyahambisana yini nezinhloso zakho zokudla, cabanga ukukhuluma nodokotela wakho wokudla noma umhlinzeki wezokunakekelwa kwezempilo ukuze wakhe uhlelo oluhambisana nezidingo zakho.

Ukudla kwase-Okinawa kugcizelela izimiso eziningi ezahlukene zokudla nezindlela zokuphila, kufaka phakathi ukudla okuphezulu kwemifino. Noma kunjalo, kungahle kube nemingcele kakhulu noma kube yi-carb-esindayo kwabanye abantu.

Okubalulekile

Ukudla kwase-Okinawa kusekelwe ekudleni nasempilweni yabantu baseziqhingini zase-Okinawa eJapan.

Igcizelela imifino enesisindo, imifino ephezulu ene-fiber nemithombo yamaprotheni enciphile ngenkathi idikibalisa amafutha agcwele, ushukela nokudla okusetshenzisiwe.

Yize izinzuzo zayo zingafaka impilo ende, ingahle ibe nemingcele futhi ibe ne-sodium eningi.

Noma kunjalo, indlela yesimanje yokudla iphakamisa eminye yale mikhawulo futhi ihloselwe ukunciphisa umzimba. Khumbula ukuthi le nguqulo yesimanjemanje ayikaze yenze ucwaningo olunzulu lwesayensi.

Uma unentshisekelo yokuthuthukisa impilo yakho yonke nokukhulisa impilo yakho ende, ukudla kwase-Okinawa kungakufanelekela ukukuzama.