Indlela yokwamkela imiba yeSicwangciso sokutya saseJapan seShoku Iku

Umxholo

• Yitya kwaye Ulungiselele Izitya Ezingakumbi
• Ixesha lokutya lenze isithethe
• Khumbula iNombolo yesihlanu
• Uphengululo lwe

Xa utshintsha ubudlelwane bakho nokutya-kunye nembono yakho kukhetho lokutya olusempilweni luba ngokuzenzekelayo, utshilo uMakiko Sano, umbhali wencwadi yokupheka entsha Ukupheka okunempilo kwaseJapan: Iiresiphi ezilula zoBomi obude, Indlela yeShoku-Iku. Kule ncwadi, uchaza indlela imigaqo "yokuqonda" kaShoku Iku (umbono waseJapan wokulungiselela nokudibanisa ukutya) unamandla okukunika amandla esondlo.

Libala ukubalwa kweekhalori, utshilo uSano, okhulele eJapan kodwa ebehlala eLondon kule minyaka ingama-20 idlulileyo. Kunoko, zama nje ukulungelelana. “Uninzi lwabantu baseJapan abazazi ukuba zingaphi ii<em>calories ezisesityeni,” utsho. "Kodwa ndiyazi ukuba xa bendinesidlo sakusasa esikhulu ekuseni-ukuba besinzima kakhulu-ukuba nesitya esilula esifana nesaladi yokhula lwaselwandle ngexesha lesidlo sasemini. izidlo ezilula kakhulu. " Kwaye xa ungena kumkhwa wokucinga ngale ndlela, iba yinto ezenzekelayo, utsho. Kuba abantu baseJapan bafundiswa la magama ebuntwaneni, xa sele bekhulile yinto engacaciswanga ukuba bacinge ngayo, kodwa ibanceda ukugcina impilo kunye nobunzima. (Unomdla wokuzilolonga? Funda ngendlela amabhinqa asebenza ngayo ehlabathini lonke.)

Ngaphandle kokumisa ukutya okunzima kunye nokulula, imigaqo-siseko engundoqo kaShoku Iku inokukunceda ukuba ufezekise oko kungalingani.

Yitya kwaye Ulungiselele Izitya Ezingakumbi

Ngelixa izidlo zaseNtshona zihlala zijolise ekunciphiseni into oyityayo (i-carb ephantsi, i-gluten-free, njl. Endaweni yesitya esikhulu, isitatshi, kunye nemifuno, isidlo sangokuhlwa sinokufumana iipleyiti ezincinci, kubandakanya imifuno eyahlukeneyo enemibala kunye nerayisi kunye neeproteni. Xa uSano wayesengumntwana, abazali bakhe bamkhuthaza yena nodadewabo ukuba batye imifuno eyahlukeneyo esixhenxe ngosuku, utshilo. Ngokuquka imifuno emininzi, ene-cal ephantsi, ukutya kuye kuhluthe ngoko nangoko kodwa kube khaphukhaphu. Ukuba oko kuvakala njengomsebenzi omninzi, gcinani engqondweni ukuba ukutya kwaseJapan kuhlala kulungiselelwe ngokulula, kwaye ezinye zezi zitya ziya kufuna ukubila ngokukhawuleza okanye nokuba kungaphekwa kwaphela. (Inxulumene: Yintoni i-Okinawa Diet?)

Ixesha lokutya lenze isithethe

Ukuthatha ixesha ukuhlonipha ukutya kwakho kubalulekile kwindlela yeShoku Iku. Ukuba uhlala usitya xa ubaleka, kulula ukulibala yonke into oyithathileyo kwaye yenza ukuba isenzo sokulinganisa ingqondo sibe nzima ngakumbi. Ngelixa uSano evuma ukuba ayisebenzi ukuba wonke umntu ahlale phantsi kathathu ephekiweyo, etyiweyo ngemini, uthi nokuba ubambe isandwich kwivenkile yesidlo sasemini, thabatha imizuzu embalwa edesikeni yakho ukutya okwaneleyo ukukhumbula kamva. Xa ujonga ukutya kwakho, cinga indlela ezikwenza uzive ngayo emva koko. Isidlo sasemini esikushiya unamandla sesinye esizele zizondlo, ngelixa eso esikwenza uzive ulele mhlawumbi asikuphathi kakuhle. Ngokufuna loo mvakalelo ilungileyo, uya kwenza ukhetho olungcono.

Khumbula iNombolo yesihlanu

Xa uceba okanye ulungiselela ukutya kwakho, "yidla ukutya okuvela kumaqela amahlanu okutya okubhenela kwiimvakalelo zakho ezintlanu, eziqulethe izinto ezihlanu ezithandayo, kwaye zijolise ekuboniseni imibala emihlanu." Ewe, uyavuma uSano, usenokungakwazi ukuyenza yonke imihla. Kodwa ukucinga nje malunga nolwahlulo kuya kukunceda wandise inkalakahla yakho kwaye wenze ukutya okufanelekileyo, okusempilweni. "Sitya ngamehlo ethu kuqala, ke kumnandi ukuba nemibala eqaqambileyo kwisitya sakho," utshilo. "Kukunika ukutya kwaye kukunceda ukuba wonwabe ngomgangatho wesidlo sakho kunokuba ubungakanani." Xa kuziwa kwizivamvo ezintlanu, cinga ngevumba lokutya kwakho, ubuhle bayo obubonakalayo, isandi (njenge-gril sizzling), ubume, kwaye ke, incasa. Ngokuphathelele incasa, zama ukulinganisa ityuwa, iswiti, ikrakra, imuncu kunye neumami. (Kwaye, umami unokukunceda utye kancinci.)

USano ukhuthaza abafundi bakhe ukuba bazame ukwazisa nokuba isitya esinye saseJapan ngemini, okanye balwele imibala emihlanu (okanye nokuba mithathu) kwisidlo esinye ngosuku. Ukukunceda ukuba uqalise, jonga iiresiphi zokutya zaseJapan ezivela kwincwadi yeShoku Iku.

Ukudanisa uShrimp

Esi sidlo silula, silula kwaye sikhawuleza ukusilungiselela (kuthatha imizuzu nje ukupheka). Kwaye izele kukuqinisa ingqondo, i-omega-3s yokuguga.

Chili Tofu

Ukugcoba i-tofu ngaphambi kokuba uyipheke kwi-sauce inika ukuthungwa okukhulu. Yizame njengesitya esecaleni, i-snack, okanye usebenze ngerayisi.

Egcwele ukulunga

Esi sidlo siphambili seVeggie sibonisa ngokwenene iShoku Iku egxile kumbala. Yitya ngamehlo kunye nezinto oonwaba ngazo.

Uphengululo lwe