Yintoni ukutya kweOkinawa? Ukutya, ixesha elide kunye nokunye

Umxholo

• Yintoni ukutya kweOkinawa?
• Ukutya ukutya
• Ukutya okuphephekileyo
• Izibonelelo zezempilo zokutya kwaseOkinawa
• Ixesha elide
• Ukwehlisa umngcipheko wezifo ezingapheliyo
• Izinto ezinokubakho ezantsi
• Ukuthintela ngokufanelekileyo
• Inokuba phezulu kwisodiyam
• Ngaba ukutya oku-Okinawa kulungile kuwe?
• Umgca wezantsi

I-Okinawa sesona siqithi sikhulu seRyukyu Islands esikunxweme lwaseJapan phakathi kwe-East China kunye neLwandle lwasePhilippine.

I-Okinawa yenye yengingqi ezintlanu zehlabathi ezaziwa ngokuba yimimandla eblue. Abantu abahlala kwimimandla eluhlaza okwesibhakabhaka baphila ubomi obude, obusempilweni ngokuthelekiswa noluntu lonke lwehlabathi ().

Ubomi obunanditshwa ngabantu baseOkinawans bunokuchazwa zizinto ezininzi zofuzo, ezendalo kunye nendlela yokuphila. Oko kwathethi, iingcali zikholelwa ukuba enye yeempembelelo ezinamandla kukutya.

Eli nqaku livavanya ukutya kwe-Okinawa, kubandakanya ukutya okuyintloko, izibonelelo zempilo, kunye nokusilela okunokwenzeka.

Yintoni ukutya kweOkinawa?

Ngengqondo esulungekileyo, ukutya kwaseOkinawa kubhekisa kwiindlela zokutya zesintu zabantu abahlala kwisiqithi saseJapan iOkinawa. Ukutya kwabo okwahlukileyo kunye nendlela yabo yokuphila ibabulela ngokubanika ezona zide zexesha emhlabeni.

Ukutya kwendabuko kweOkinawa kuphantsi kweekhalori kunye namafutha ngelixa kuphezulu kwiicarbs. Igxininisa imifuno kunye neemveliso zesoya ecaleni kwamaxesha athile- kunye namanani amancinci ama-noodle, irayisi, inyama yehagu kunye nentlanzi.

Kwiminyaka yakutshanje, ukuphuculwa kwemveliso yokutya kunye nemikhwa yokutya kukhokelele kutshintsho kumxholo we-macronutrient wokutya kwe-Okinawa. Nangona isekhalori esezantsi kwaye ikakhulu isekwe kwi-carb, ngoku ineprotein kunye namafutha.

Ukwahlulwa kwemacronutrient kwesidlo saseOkinawa kuchaziwe kule theyibhile ():

Ukongeza, inkcubeko yaseOkinawan inyanga ukutya njengeyeza kwaye isebenzisa iindlela ezininzi ezivela kunyango lwesiTshayina. Kananjalo, ukutya kubandakanya amayeza kunye neziqholo ezaziwa ngokuba nezibonelelo zezempilo, ezinje nge-turmeric kunye ne-mugwort ().

Indlela yokuphila yaseOkinawan ikwagxininisa imisebenzi yomzimba yemihla ngemihla kunye neendlela zokutya ezinengqondo.

Izibonelelo zezempilo ezinxulunyaniswa nokutya kwendabuko kwaseOkinawan kubangele ukuba kubekho uhlobo olujolise ekukhuthazeni ukunciphisa umzimba. Ngelixa likhuthaza ukutya ukutya okunezondlo, eli gatya lichaphazeleka kukutya kwaseNtshona.

Ukutya kwase-Okinawa-okuphezulu kwi-carbs kunye nemifuno-kubhekisa kukutya okuqhelekileyo kunye nendlela yokuphila yabantu abahlala kwisiqithi saseJapan i-Okinawa. Inguqulelo ephambili ikhuthaza ukunciphisa umzimba.

Ukutya ukutya

Uninzi lwezibonelelo zokutya ze-Okinawa zinokubangelwa kukunikezela okutyebileyo kokutya okupheleleyo, okunesondlo, ukutya okune-antioxidant.

Izondlo ezibalulekileyo kubalulekile ekusebenzeni kakuhle komzimba wakho, ngelixa i-antioxidants ikhusela umzimba wakho kumonakalo weselula.

Ngokungafaniyo namanye amaJapan, abantu baseOkinawans badla irayisi encinci. Endaweni yoko, owona mthombo wazo weekhalori yitapile emnandi, elandelwa ziinkozo, iimbotyi kunye nemifuno etyebileyo.

Ukutya okutyiwa ngokutya okuqhelekileyo kwesi-Okinawa ():

• Imifuno (58-60%): ibhatata (iorenji kunye nemfusa), ukhula lwaselwandle, i-kelp, i-bamboo shoots, i-daikon radish, i-melon ekrakra, iklabishi, iminqathe, i-okra yase-China, ithanga kunye ne-papaya eluhlaza
• Iinkozo (33%): i-millet, ingqolowa, irayisi kunye neeodle
• Ukutya kwesoy (5%): tofu, miso, natto, kunye ne-edamame
• Inyama kunye nokutya kwaselwandle (1-2%): ubukhulu becala iintlanzi ezimhlophe, ukutya kwaselwandle, kunye nengulube ngamanye amaxesha - konke ukusikwa, kubandakanya amalungu
• Okunye (1%): utywala, iti, iziqholo kunye nedashi (umhluzi)

Ngaphezulu, iti yejasmine ityiwa ngokukhululekileyo kolu hlobo lokutya, kwaye iziqholo ze-antioxidant ezityebileyo ezinje nge-turmeric ziqhelekile ().

Ukutya kwendabuko kweOkinawa kubandakanya ukutya okunesondlo, ikakhulu ukutya okusekwe kwizityalo- ngakumbi iitapile. Oku kutya kunika ubutyebi obuninzi bee-antioxidants kunye nefayibha.

Ukutya okuphephekileyo

Ukutya kwendabuko kwaseOkinawa kuthintelwe ngokuthelekiswa nokutya okwangoku, kwaseNtshona.

Ngenxa yokuzahlula kwesihlobo kunye nejografi yesiqithi, iintlobo ezahlukeneyo zokutya azifumanekanga kwimbali yayo.

Ke, ukulandela oku kutya, uya kufuna ukuthintela la maqela okutya alandelayo ():

• Ukutya: inyama yenkomo, inkukhu, kunye neemveliso ezigqityiweyo ezinje ngebhekoni, iham, isalami, izinja ezishushu, isoseji kunye nezinye izidlo eziphilisiweyo
• Iimveliso zezilwanyana: amaqanda kunye nobisi, kubandakanya ubisi, itshizi, ibhotolo, kunye neyogathi
• Ukutya okusetyenzisiweyo: iswekile ecoliweyo, iinkozo, ukutya okuziinkozo kwasekuseni, amashwamshwam, kunye neoyile yokupheka
• Iimbotyi: uninzi lwemidumba, ngaphandle kweembotyi zesoya
• Okunye ukutya: uninzi lweziqhamo, kunye namandongomane nembewu

Ngenxa yokuba uhlobo lwangoku, olona luqhelekileyo lokutya kwe-Okinawa lusekwe ikakhulu kumxholo wekhalori, ivumela ubhetyebhetye ngakumbi.

Olunye ukutya lweekhalori ezisezantsi ezinjengeziqhamo zinokuvunyelwa, nangona uninzi lokutya okuphezulu lweekhalori- ezinje ngobisi, amandongomane, kunye nembewu- zisasikelwe umda.

Ukutya kwe-Okinawa kunciphisa okanye kuphelise amaqela okutya, kubandakanya iziqhamo, inyama, ubisi, amandongomane, iimbewu kunye neecarbs ezicokisekileyo. Uhlobo lwendabuko lokutya luyakuthintela ngokwembali ngenxa yokuzahlula ngokwendawo.

Izibonelelo zezempilo zokutya kwaseOkinawa

Ukutya kwase-Okinawa kunezibonelelo ezininzi zezempilo, ezihlala zibangelwa ngumxholo ophezulu we-antioxidant kunye nomgangatho ophezulu, ukutya okunesondlo.

Ixesha elide

Esona sibonelelo sibalulekileyo kukutya kwendabuko kwaseOkinawa kuyimpembelelo ebonakalayo kubomi bexesha lokuphila. I-Okinawa likhaya kubantu abangaphezulu kwekhulu- okanye abantu abaphila ubuncinci beneminyaka eli-100 ubudala- kunayo naphina emhlabeni ().

Abaxhasi benguqulelo yesiqhelo yokutya abathi ikwakhuthaza nokuphila ixesha elide, kodwa akukho phando lubalulekileyo luyafumaneka ukuqinisekisa la mabango.

Zininzi izinto ezinefuthe kubomi obude, kubandakanya ufuzo kunye nokusingqongileyo- kodwa ukhetho lwendlela yokuphila lukwadlala indima ebalulekileyo.

Amanqanaba aphezulu e-radicals yasimahla- okanye amasuntswana asebenzayo abangela uxinzelelo kunye nomonakalo weselfowuni emzimbeni wakho-kunokukhawulezisa ukuguga ().

Uphando lubonisa ukuba ukutya okune-antioxidant kunokunceda ekucothiseni inkqubo yokuguga ngokukhusela iiseli zakho kumonakalo omkhulu wasimahla kunye nokunciphisa ukudumba ().

Ukutya kwendabuko kweOkinawa kubandakanya ikakhulu ukutya okusekwe kwizityalo ezibonelela ngee-antioxidant ezinamandla kunye ne-anti-inflammatory, ezinokuthi zikhuthaze ixesha elide lobomi.

I-calorie ephantsi yokutya, iiprotein ezisezantsi, kunye nokutya okuphezulu kakhulu kunokukhuthaza nokuphila ixesha elide.

Izifundo zezilwanyana zicebisa ukuba ukutya okunqandwe ikhalori okwenziwe ngee-carbs ezininzi kunye neeprotheyini ezincinci kuthambekele ekuxhaseni ubomi obude, xa kuthelekiswa neeprotein ephezulu yokutya kwaseNtshona (,).

Olunye uphando luyafuneka ukuqonda ngcono ukuba ukutya kweOkinawa kunokuba negalelo njani kubomi obude ebantwini.

Ukwehlisa umngcipheko wezifo ezingapheliyo

Abantu baseOkinawa abaphili ubomi obude kuphela kodwa banamava okugula okunganyangekiyo, njengesifo sentliziyo, umhlaza kunye neswekile.

Ukutya kusenokwenzeka ukuba kudlala indima, njengoko ukutya kwaseOkinawan kuqhayisa ngezinto eziyimfuneko, ifayibha, kunye nezinto ezichasayo xa zineekhalori, iswekile ecoliweyo kunye namafutha.

Kwindlela yokutya yesintu, uninzi lweekhalori zivela kwiitapile. Ezinye iingcali zide zithi ibhatata yenye yezona zinto zokutya ezisempilweni onokuzitya ().

Iitapile eziswiti zibonelela ngomthamo osempilweni wefayibha kwaye zinesalathiso esisezantsi se-glycemic (GI), okuthetha ukuba azinalo igalelo ekunyukeni okubukhali kwiswekile yegazi. Zikwabonelela ngezakhamzimba ezibalulekileyo njenge calcium, potassium, nemagniziyam, kunye neevithamini A no C ().

Ngaphezu koko, iitapile kunye neminye imifuno enemibala edla ngokusetyenziswa e-Okinawa inezityalo ezinamandla ezibizwa ngokuba ziicarotenoids.

IiCarotenoids zinezibonelelo zokulwa ne-antioxidant kunye ne-anti-inflammatory kwaye zinokudlala indima ekuthinteleni isifo sentliziyo kunye nohlobo lwe-2 yeswekile (,).

Ukutya kwaseOkinawa kukwabonelela ngamanqanaba aphezulu esoya.

Uphando lubonisa ukuba ukutya okuthile okusekwe kwisoya kunxulunyaniswa nokwehla komngcipheko wezifo ezingapheliyo ezinjengesifo sentliziyo kunye neentlobo ezithile zomhlaza, kubandakanya umhlaza wamabele ().

Ukutya okuninzi okwakha ukutya kwendabuko kweOkinawa kunokuxhasa ubomi obude kunye nokunciphisa umngcipheko wezifo ezingapheliyo.

Izinto ezinokubakho ezantsi

Nangona ukutya kwe-Okinawa kunezibonelelo ezininzi, kusenokwenzeka ukuba kukho iingxaki ezinokubakho.

Ukuthintela ngokufanelekileyo

Ukutya kwendabuko kwe-Okinawa akubandakanyi amaqela ahlukeneyo okutya-uninzi lwazo lusempilweni.

Oku kunokwenza ukubambelela ngokungqongqo kwindlela yokutya kube nzima kwaye kunganciphisa imithombo ebalulekileyo yezakha mzimba ezibalulekileyo. Ngaphezu koko, okunye ukutya kwaseOkinawan akunakufikeleleka kuxhomekeke kwindawo okuyo.

Umzekelo, ukutya kuneziqhamo ezincinci, amandongomane, iimbewu, kunye nederi. Ngokudibeneyo, oku kutya kukubonelela ngomthombo ogqwesileyo wefayibha, iivithamini, iiminerali, kunye nee-antioxidants ezinokukhulisa impilo yakho (,,).

Ukuthintela la maqela okutya kusenokungabi yimfuneko- kwaye kunokuba yingozi xa ungaqapheli ukubuyisela izakha mzimba ezingekhoyo.

Ngesi sizathu, abanye abantu bakhetha eyona nto iphambili, uhlobo lokulahleka kwesisindo se-Okinawa yokutya kuba iyaguquguquka ngakumbi ekukhetheni ukutya.

Inokuba phezulu kwisodiyam

Eyona nto iphambili kukutya kweOkinawa kunokuba yimixholo ephezulu yesodium.

Ezinye iinguqulelo zokutya zikhupha kangange-3,200 mg yesodium ngosuku. Eli nqanaba lokutya i-sodium alinakulunga kwabanye abantu-ngakumbi abo banexinzelelo lwegazi (,).

Umbutho wentliziyo yaseMelika ucebisa ukunciphisa umda we-sodium ukuya kwi-1,500 mg ngosuku ukuba unoxinzelelo lwegazi oluphezulu kunye ne-2,300 mg ngosuku ukuba unoxinzelelo lwegazi oluqhelekileyo (16).

Ukutya okuphezulu kwesodiyam kunokunyusa ukugcinwa kolwelo ngaphakathi kwimithambo yegazi, kukhokelela ekwandeni koxinzelelo lwegazi.

Ngokukodwa, ukutya oku-Okinawa kuhlala kuphezulu kwi-potassium, enokuthi isuse ezinye zeziphumo ezinokubakho zokutya okuphezulu kwesodium. Ukutya okwaneleyo kwe-potassium kunceda izintso zakho zisuse ulwelo olugqithisileyo, okukhokelela ekunciphiseni uxinzelelo lwegazi ().

Ukuba unomdla wokuzama ukutya kweOkinawa kodwa kufuneka unciphise ukutya kwakho isodium, zama ukunqanda ukutya okuphezulu kwisodiyam - njengemiso okanye idashi.

Ukutya kwe-Okinawa kunamacala amaninzi, kubandakanya ukutya okuphezulu kwesodium kunye nokuthintelwa okungafunekiyo kwamaqela athile okutya. Nangona kunjalo, ukutya kunokuguqulwa ukuze kuncitshiswe umxholo wetyuwa kwaye kudityaniswe uluhlu olubanzi lokutya.

Ngaba ukutya oku-Okinawa kulungile kuwe?

Nangona ukutya kwe-Okinawa kunemiphumo emihle yempilo, abanye abantu banokukhetha ukutya okunesithintelo okanye ukutya okuncinci kwe-carb.

Imiba eliqela yokutya inokunceda impilo yakho, njengokugxininisa kwimifuno, ifayibha, kunye nokutya okune-antioxidant kunye nokuthintela iswekile, iinkozo ezicoliweyo kunye namafutha agqithisileyo.

Imigaqo-nkqubo yokuphila ekhuthazwa yinkcubeko yase-Okinawan-kubandakanya umthambo wemihla ngemihla kunye nengqondo-inokubonelela ngezibonelelo ezilinganisekayo zezempilo.

Oko kwathethi, le mithetho-siseko inokusetyenziswa nakwezinye izidlo ezininzi kunye neendlela zokuphila.

Ukuba awuqinisekanga ukuba ukutya kwe-Okinawa kuhambelana neenjongo zakho zokutya, cinga ukuthetha nesondlo sakho okanye umboneleli wezempilo ukuze wenze isicwangciso esilungelelaniswe neemfuno zakho.

Ukutya kwase-Okinawa kugxininisa kwimigaqo-nkqubo yokutya esempilweni kunye nemigaqo yokuphila, kubandakanya ukutya kwemifuno ephezulu. Nangona kunjalo, inokuba ngumqobo kakhulu okanye i-carb-inzima kwabanye abantu.

Umgca wezantsi

Ukutya kwaseOkinawa kusekwe kukutya nakwindlela yokuphila yabantu baseOkinawa eJapan.

Kugxininisa ukutya okunesondlo, imifuno enefayibha ephezulu kunye nemithombo yeeprotheyini ecekeceke ngelixa ityhafisa amafutha, iswekile kunye nokutya okucutshungulwayo.

Nangona izibonelelo zayo zinokubandakanya ixesha elide lobomi, linokuthintela kwaye liphezulu kwisodiyam.

Okwangoku, indlela yanamhlanje yokutya inyusa eminye yale miqobo kwaye ijolise ekunciphiseni ubunzima. Gcina ukhumbula ukuba le nguqulo yale mihla ayikaze ifundwe nzulu.

Ukuba unomdla ekuphuculeni impilo yakho yonke kunye nokunyusa ixesha elide, ukutya kweOkinawa kunokuba kufanelekile ukuzama.