Yintoni iSicwangciso sokutya saseJapan? Konke Okufuneka Ukwazi

Umxholo

• Kukuphi ukutya okuqhelekileyo kwesiJapan?
• Ukulandela njani ukutya okuqhelekileyo kwesiJapan
• Izibonelelo ezinokubakho kwezempilo kukutya okuqhelekileyo kwaseJapan
• Ucebile kwizondlo kunye nezixhobo ezinenzuzo
• Ngamana unokuphucula ukwetyisa kwakho
• Ngamana unokukhuthaza ubunzima obunempilo
• Ngamana unokukhusela kwizifo ezinganyangekiyo
• Ngamana unokukunceda uphile ixesha elide
• Ukutya ukutya
• Ukutya ukunciphisa okanye ukunqanda
• Imenyu yesampulu
• Usuku 1
• Usuku 2
• Usuku 3
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutya okuqhelekileyo kwesiJapan kukutya okusekwe kukutya okugcweleyo okuneentlanzi, ukutya kwaselwandle, kunye nokutya okusekwe kwizityalo kunye neeprotein zezilwanyana, iswekile kunye namafutha.

Isekwe kukutya okuqhelekileyo kwaseJapan, okwaziwa ngokuba yi "washoku," equlathe izitya ezincinci zezinto ezilula, ezintsha, kunye namaxesha onyaka.

Le patheni yokutya ityebile kwizakhamzimba kwaye inokubonelela ngezibonelelo ezininzi zempilo, kubandakanya ukuphuculwa kobunzima, ukugaya, ukuhlala ixesha elide kunye nempilo iyonke.

Eli nqaku lichaza yonke into oyifunayo malunga nokutya okuqhelekileyo kwaseJapan.

Kukuphi ukutya okuqhelekileyo kwesiJapan?

Ukutya kwendabuko kwaseJapan kubandakanya ukutya okucutshungulweyo okuncinci, ukutya okwenziwa ngamaxesha athile onikezelwa kwizitya ezahlukeneyo.

Olu hlobo lokutya lugxininisa izitya zendalo kunokuzigquma ngeesosi okanye isinongo.

Ukutya kutyebile kwilayisi ene-steamed, i-noodle, intlanzi, i-tofu, i-natto, ulwandle, kunye neziqhamo, imifuno ephekiweyo, okanye imifuno kodwa iswekile kunye namafutha asezantsi. Inokuqulatha amaqanda, ubisi, okanye inyama, nangona oku kuyinxalenye encinci yokutya.

Ukutya okuqhelekileyo kwesiJapan kufana nokutya kwaseOkinawan, indlela yokutya eyimbali yabo bahlala kwisiqithi saseJapan iOkinawa, kodwa ibandakanya irayisi kunye nentlanzi.

Iyahluka kukutya kwaseJapan okwangoku, okuneempembelelo ezomeleleyo zaseNtshona nezaseTshayina kwaye kubandakanya isixa esikhulu seprotein yezilwanyana kunye nokutya okwenziweyo.

Ukutya kwendabuko kwaseJapan kutyebile kukucutshungulwa okuncinci, ukutya okutsha, okwamaxesha athile. Inezinto ezincinci kakhulu ezongeziweyo zeswekile, amafutha, okanye iprotein yezilwanyana kwaye ikhuthaza iintlanzi, ukutya kwaselwandle, irayisi, ii-noodles, ulwandle, isoya, iziqhamo kunye nemifuno.

Ukulandela njani ukutya okuqhelekileyo kwesiJapan

Ukutya kwaseJapan ngokubanzi kubandakanya ukutya okondla kunye nesuphu, isitya esikhulu, kunye namacala ambalwa (,).

• Ukutya okutyayo: irayisi okanye i-soba, i-ramen, okanye i-udon noodles
• Isuphu: ngesiqhelo isuphu yemiso eyenziwe ngolwandle, iqokobhe, okanye tofu kunye nemifuno kwisitokhwe seembotyi zesoya - nangona imifuno okanye isuphu yesosi yenye yezinye iindlela ezithandwayo
• Eyona dishi: intlanzi, ukutya kwaselwandle, i-tofu, okanye i-natto enexabiso elincinci lokukhetha inyama, inkukhu, okanye amaqanda
• Izidlo ezisecaleni: imifuno (eluhlaza, ebilisiweyo, ebilisiweyo, esosiweyo, eyosiweyo, okanye ekrwitshiweyo), izityalo zasendle, ukhula lwaselwandle, kunye neziqhamo eziluhlaza okanye ezifusiweyo

Ukutya kwaseJapan kuyaziwa ngotyebile lwabo lwe-umami, oluchazwe njengongcamlo lwesihlanu-olwahlukileyo kunencasa, ityuwa, ubumuncu, nobukrakra. Ngokwendalo umami wonyusa incasa yemifuno kunye nokunye ukutya okunezakha-mzimba kukutya kwaseJapan ().

Isibheno esibonakalayo yenye into ebalulekileyo kukutya kwendabuko kwaseJapan. Izitya zivame ukutyiwa xa kulunywa zincinci ngeziqwenga, njengoko le ndlela ikholelwa ukuba yenza ukuvumelana okunezityebi.

Iti eluhlaza eshushu okanye iti ebandayo yebhali zeziselo ezikhethiweyo, ngelixa iziselo ezinxilisayo ezinjengebhiya kwaye ngenxa yoko zigcinelwa isidlo sangokuhlwa. Ukutya okutyayo akuqhelekanga kwaye kunqabile ukutya ().

Ukutya kwesiNtu kwaseJapan kubandakanya irayisi ebilisiweyo okanye ii-noodle ezinikwa isuphu efudumeleyo, ukutya kwaselwandle- okanye isitya esisekwe kwisoy, kunye namacala ambalwa. Umami ngokwendalo usetyenziselwa ukuphucula incasa yokutya.

Izibonelelo ezinokubakho kwezempilo kukutya okuqhelekileyo kwaseJapan

Ukutya kwendabuko kwaseJapan kunxulunyaniswa noluhlu lwezibonelelo zempilo.

Ucebile kwizondlo kunye nezixhobo ezinenzuzo

Ukutya kwendabuko kwaseJapan kutyebile ngokwemvelo kwizondlo ezahluka-hlukeneyo, kubandakanya ifibre, calcium, potassium, magnesium, iron, kunye neevithamini A, C, kunye no-E ().

Imifuno inegalelo kuxinano lwezondlo koku kutya kwaye ihlala iphekwe kwidashi, intlanzi eyomileyo kunye nemifuno yolwandle esekwe kwimfuyo. Oku kunciphisa ivolumu yabo kwaye kwandisa incasa yabo, isenza kube lula ukutya izixa ezikhulu ().

Ukutya kukwabonelela ngesixa esihle sezityalo zaselwandle kunye neti eluhlaza. Zombini ziyimithombo emikhulu ye-antioxidants, eziyincedo ekhusela umzimba wakho ekonakaleni kweselula nakwizifo (,,).

Ngapha koko, uninzi lweentlanzi- kunye nezitya zaselwandle ezisekwe kulwandle ezibandakanyiweyo kolu hlobo lokutya zibonelela ngamafutha omega-3, akhuthaza impilo yengqondo, yamehlo, kunye nentliziyo ().

Ngamana unokuphucula ukwetyisa kwakho

Izilwanyana zaselwandle, iimbotyi zesoya, iziqhamo, kunye nemifuno zityebile ngokwemvelo kwifayibha, isondlo esikunceda ukwetyisa.

Ifayibha engenakunyibilika ihambisa ukutya emathunjini akho kwaye yongeza isambuku esitulweni, ukunciphisa umngcipheko wokuqhinwa ().

Oku kutya kukwaqhayisa ngefibre enyibilikayo, etyisa iintsholongwane eziluncedo emathunjini akho kwaye inceda ukunciphisa indawo ekhoyo yokuba ibacteria eyingozi iphindaphindeke (,,).

Xa iintsholongwane zesisu zondla kwifayibha enyibilikayo, zivelisa ii-acids ezinamafutha amancinci (i-SCFAs), ezinokuthi zinciphise ukudumba kunye neempawu zesifo sengqondo samathumbu (IBS), isifo sikaCrohn, kunye ne-ulcerative colitis (,,).

Ngapha koko, iziqhamo ezikhethiweyo kunye nemifuno edla ngokutyiwa kwesi sidlo ingumthombo omkhulu weeprobiotic. Ezi bhaktiriya ziluncedo zikhuthaza impilo yamathumbu kunye nokunciphisa iimpawu zokugaya ukutya njengegesi, ukuqunjelwa, ukuqhina, kunye norhudo (,,).

Ngamana unokukhuthaza ubunzima obunempilo

Ukutya okuqhelekileyo kwesiJapan kutyebile kwimifuno, kuneesayizi ezincinci, kwaye ngokwendalo kusezantsi kwiswekile kunye namafutha. Zonke ezi zinto zinegalelo kubalo lwekhalori olusezantsi ().

Ukongeza, inkcubeko yaseJapan ikhuthaza ukutya de kube kuphela i-80% igcwele. Lo mkhuba uthintela ukutya kakhulu kwaye unokuba negalelo kusilelo lwekhalori olufunekayo ukunciphisa umzimba (,,,).

Ngaphaya koko, uphando lubonisa ukuba imifuno enefayibha etyebileyo, ukutya kwesoya, kunye neesuphu eziqhelekileyo zokutya kwesiNtu kunokunceda ukunciphisa ukutya kunye nokunyusa ukuzala, oko ke kukhuthaza ukulawulwa kobunzima (,,).

Ubungqina bukwacebisa ukuba ukutshintshana phakathi kwezitya, njengoko kuqhelekile ngexesha lokutya kwesiqhelo kwaseJapan, kunokunciphisa inani lokutya okutyiweyo kwisidlo ngasinye ().

Ngamana unokukhusela kwizifo ezinganyangekiyo

Ukutya kwendabuko kwaseJapan kunokukhusela kwiimeko ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo.

Ityebile ngokwendalo kwiintlanzi, ulwandle, iti eluhlaza, isoya, iziqhamo, kunye nemifuno kodwa iswekile, amafutha, kunye neprotein yezilwanyana - zonke izinto ekukholelwa ukuba ziyazikhusela kwisifo sentliziyo (,,,,).

Ngapha koko, umngcipheko wabantu baseJapan wesifo sentliziyo uhlala uphantsi ngokungalindelekanga ngaphandle kokutya ityuwa ephezulu, ethi inyuse umngcipheko wesifo sentliziyo ().

Ngaphezulu, kufundo lweeveki ezi-6 kumadoda angama-33 alandela ukutya okuqhelekileyo kwaseJapan, i-91% yafumana ukuncipha okubonakalayo kwimiba yomngcipheko wohlobo lweswekile yesi-2, kubandakanya ubunzima obugqithisileyo kunye namanqanaba aphezulu e-LDL (amabi) e-cholesterol (, 33).

Ngaphezulu, ukutya okuphezulu kweti eluhlaza kukhuthazwa koku kutya kunokukhusela isifo se-Alzheimer's, isifo sikaParkinson, kunye neentlobo ezithile zomhlaza (,,,).

Ngamana unokukunceda uphile ixesha elide

IJapan inelinye lawona mazinga aphezulu obomi obulindelweyo behlabathi, abathi iingcali ezininzi bazibonisa ngokutya okuqhelekileyo kwesiJapan (,,,).

Ngapha koko, isiqithi saseJapan i-Okinawa sithathwa njengeNdawo eBlue, ngummandla onobomi obude kakhulu. Gcina ukhumbula ukuba ukutya kwe-Okinawa kugxila kakhulu kwiitapile kunye neerayisi kunye nentlanzi encinci kunokutya okuqhelekileyo kwaseJapan.

Kwisifundo seminyaka eli-15 esingaphezulu kwama-75,000 abantu baseJapan, abo babelandela ngokusondeleyo ukutya okuqhelekileyo kwaseJapan bafumana i-15% yomngcipheko ophantsi wokufa ngaphambi kwexesha xa kuthelekiswa nabo batya ukutya kwaseNtshona ().

Iingcali zidibanisa oku kwandisa ixesha lokuphila kwindlela yokutya yaseJapan yokugxininisa kukutya okupheleleyo, okucutshungulweyo okuncinci, kunye namafutha asezantsi kunye nomxholo weswekile ().

Ukutya kwendabuko kwaseJapan kutyebile kwizakhamzimba kwaye kunokunceda ukugaya, ukunciphisa umzimba kunye nokuphila ixesha elide. Inokunciphisa umngcipheko wezifo ezingapheliyo.

Ukutya ukutya

Ukutya okuqhelekileyo kwesiJapan kutyebile koku kutya kulandelayo:

• Iintlanzi kunye nokutya kwaselwandle. Zonke iintlobo zeentlanzi kunye neentlanzi zaselwandle zingabandakanywa. Ezi zinokubiliswa, ziphekwe, okanye zi-eluhlaza-njengoko kunjalo nge-sushi kunye ne-sashimi.
• Ukutya kwesoy. Ezona zixhaphakileyo zi-edamame, tofu, miso, isosi yesosi, itamari kunye natto.
• Iziqhamo kunye nemifuno. Ngokwesiqhelo, iziqhamo zityiwa ziluhlaza okanye zifakwe emanzini amdaka ngelixa imifuno ifuthisiwe, isiwa, ifakwa emanzini, ifakwa kumhluzi, okanye ifakwe kwisuphu.
• Ingca yolwandle. Imifuno yolwandle yinxalenye enkulu yokutya okuqhelekileyo kwaseJapan. Zidla ngokutyiwa ziluhlaza okanye zomisiwe.
• Itempura. Le ntlama ilula yenziwa ngokudibanisa umgubo wengqolowa namanzi e-iced okanye ahlwahlwazayo. Isebenza njengebhetri yokutya kwaselwandle okuthosiweyo kunye nemifuno.
• Irayisi okanye ioodles. Irayisi ebilisiweyo sisiseko sokutya okuqhelekileyo kwaseJapan. Olunye ukhetho oludumileyo lubandakanya i-soba, i-ramen, okanye i-udon noodles enziwe ibanda okanye kumhluzi oshushu.
• Iziselo. Iti eluhlaza eshushu kunye neti ebandayo yebhali zezona ziselo ziphambili, nangona ibhiya kunye nangenxa yokuba zinokuhanjiswa nesidlo sangokuhlwa.

Inani elincinci lenyama ebomvu, iinkukhu, amaqanda, kunye nederi nazo zingafakwa. Nangona kunjalo, oku kutya akubandakanyi indawo enkulu yokutya kwesiJapan.

Ukutya kwendabuko kwaseJapan kukhuthaza ukutya okuphekwe konke okanye okucutshungulweyo kancinci-ikakhulu iintlanzi, ukutya kwaselwandle, ulwandle, irayisi, isoya, iziqhamo, kunye nemifuno ecaleni kweminye imveliso yezilwanyana.

Ukutya ukunciphisa okanye ukunqanda

Ukutya okuqhelekileyo kwesiJapan kunciphisa oku kulandelayo:

• Ubisi: ibhotolo, ubisi, itshizi, iyogathi, iayisi khrim, njl.
• Inyama ebomvu neenkukhu: inyama yenkomo, inyama yehagu, inkukhu, idada, njl.
• Amaqanda: ibilisiwe, i-fried, njenge-omelet, njl.
• Amafutha agqithisileyo, ioyile kunye neesosi: imajarini, iioyile zokupheka, iilokhwe, iisosi ezityebileyo, njl.
• Izinto ezibhakiweyo: isonka, i-pita, i-tortillas, i-croissants, i-pie, i-brownies, i-muffins, njl.
• Ukutya okusetyenzisiweyo okanye okuneswekile: Izidudu zesidlo sakusasa, imivalo yegranola, ilekese, iziselo ezihlwahlwazayo, njl.

Ngaphaya koko, amashwamshwam aqhelekile kolu hlobo lokutya, nto leyo enika umda ekutyeni okuthandwayo okufana neetshiphusi, iipopika, umxube womzila, kunye nabaqhekezi.

Iidessert zinokubandakanywa kukutya kwendabuko kwaseJapan- kodwa zixhomekeke kwizithako zendalo, ezinje ngeziqhamo, i-matcha, okanye ubhontshisi obomvu weembotyi, endaweni yeswekile.

Ukutya kwendabuko kwaseJapan akubandakanyi amashwamshwam kwaye ngokwendalo kusezantsi kubisi, inyama ebomvu, iinkukhu, izinto ezibhakiweyo, kunye nokutya okuneswekile okanye okwenziweyo.

Imenyu yesampulu

Nantsi imenyu yeentsuku ezi-3 yokutya kwesiNtu:

Usuku 1

• Isidlo sakusasa: isobho se-miso, irayisi ene-steamed, i-natto, kunye nesaladi yolwandle
• Isidlo sasemini: i-soba noodle kumhluzi osekwe kudashi, ityhuna eyosiweyo, isaladi ye-kale, kunye nemifuno ebilisiweyo
• Isidlo sangokuhlwa: isobho se-udon se-noodle, iikeyiki zentlanzi, i-edamame, kunye nemifuno egalelwe iviniga

Usuku 2

• Isidlo sakusasa: Isobho se-miso, irayisi ebilayo, i-omelet, itrout eyomileyo, kunye neziqhamo ezikhethiweyo
• Isidlo sasemini: isuphu yembaza, iibhola zerayisi ezisongelwe ngokhula lwaselwandle, i-tofu enolwandle kunye nesaladi yemifuno ephekiweyo
• Isidlo sangokuhlwa: isobho se-miso, isushi, isaladi yolwandle, i-edamame, kunye nejinja ekhethiweyo

Usuku 3

• Isidlo sakusasa: isuphu ye-udon-noodle, iqanda elibilisiweyo, i-shrimp, kunye nemifuno ekhethiweyo
• Isidlo sasemini: isuphu ye-shiitake-mushroom, iikeyiki zerayisi, ii-scallops eziselwandle, kunye nemifuno ebilayo
• Isidlo sangokuhlwa: isobho se-miso, irayisi ene-steamed, i-tempura yemifuno, kunye ne-salmon okanye i-tuna sashimi

Ukutya okuqhelekileyo kwesiJapan kudibanisa iisuphu ezilula, irayisi ene-steamed okanye i-noodle, intlanzi, ukutya kwaselwandle, i-tofu okanye i-natto, kunye namacala ahlukeneyo asetyenzisiweyo.

Umgca wezantsi

Ukutya okuqhelekileyo kwesiJapan kugxile kukutya okupheleleyo, okucutshungulweyo okuncinci, okunotyebileyo kwezondlo, ukutya okwexesha elithile.

Ityebile ngokukodwa kwiintlanzi zaselwandle, imifuno, kunye neziqhamo, kunye nokunciphisa inyama, ubisi kunye nokutya okulula.

Inokuphucula ukwetyisa, incede ulawulo lobunzima, ikuncede uphile ixesha elide, kwaye ikhusele kwizifo ezahlukeneyo.

Ukuba ufuna ukufunda ngakumbi malunga nokutya okuqhelekileyo kwesiJapan, unokufumana iincwadi ezininzi ngesihloko. Xa ukhangela iincwadi, jonga iincwadi ezijolise kukutya okupheleleyo kwaye unganiki iiresiphi zaseNtshona.