Okinawa ndi dera lomwe lili kum'mwera kwa dziko la Japan kumene anthu akhala akukhala ndi moyo wautali kwambiri padziko lapansi. Ngakhale kuti pali zifukwa zambiri za anthu omwe amakhala ndi moyo wautali, ali ndi mwayi wabwino kuti chakudya chawo chamoyo chimakhala ndi gawo lina. Zakudya za ku Okinawan zimapangidwa ndi masamba ndi zamasamba, makamaka soya. Ndi mafuta ochepa komanso olemera, komanso otsika kwambiri m'zakudya.
Zambiri zazakudya zimachokera ku masamba, zokhala ndi tirigu kapena mbewu, komanso palibe shuga kapena maswiti okonzedwanso. Pali nyama zochepa zofiira komanso mkaka wambiri. Nsomba imagwiritsidwa ntchito mopitirira malire, ndipo kumwa mowa kumangokhala kuzimwa nthawi zina.
Zakudya zomwe zimadya zakudyazi zimakhala ndi mbatata, soya, vwende yakuwawa, bowa la shiitake, tiyi ya burdack, tiyi ya jasmine, tizilombo ta m'nyanja, ndi zitsamba zosangalatsa komanso zonunkhira. Nazi ochepa omwe mungathe kugula m'masitolo ambiri kapena m'misika ya Asia.
Zakudya Zabwino
Kale, Okinawans olemera kwambiri adadya mbatata. Zambiri ndi mbatata zambiri. Mpunga, makamaka mchele woyera, unali wotsika mtengo ndipo kotero chizindikiro choimira: chinali chinthu chokhacho chimene anthu olemerawo ankadya. Chinthu choyenera pa mbatata ndizo zimakhala zowonjezera komanso zowonjezera mavitamini A ndi C, calcium ndi potaziyamu.
Amakhalanso ndi mitsempha yambiri ndipo ali ndi vitamini E.
Soy
Zakudya za chikhalidwe cha Okinawan zimaphatikizapo soy monga miso phala ndi tofu. Soy ndi gwero labwino la mapuloteni, ndipo amapereka mapuloteni ambiri mu zakudya za ku Okinawa. Soy imakhalanso ndi phytochemicals yotchedwa flavonoids ndi phytoestrogens, zomwe zingakhale ndi makhalidwe olimbikitsa thanzi.
Manyowa Owawa
Mavwende oyipa ndi mchere womwe umatchedwanso goya, goo-fa kapena ku gua. Amagwiritsidwa ntchito mu saladi, chakudya chokoma ndipo akhoza kupanga juisi kapena tiyi. Ndipamwamba kwambiri mu mchere komanso vitamini C, kuphatikizapo mankhwala enaake opindulitsa. Zingakhale zovuta kupeza vwende yakuda m'sitolo yanu ya m'deralo, koma misika yodyera ku Asia mwinamwake imanyamula.
Shiitake Mushrooms
Bowa lalikuluwa amapezeka m'mitundu yambiri yakuphika Asia. Iwo ali ndi thanzi, ndipo akhoza kukhala ndi thanzi labwino lomwe lingakhudze chitetezo cha mthupi lanu ndi kuthandizira kuika kolesterolo. Mungapeze bowa awa mu gawo la zokolola m'masitolo ambiri, kapena amapezeka mumsewu wa masamba a zamzitini.
Nyanja
Kombu, hijiki, ndi mozuku ndi mchere womwe umagwiritsidwa ntchito ku Okinawa. Nthawi zambiri amatumizidwa ndi Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Nyanja yamchere imakhala ndi ayodini, folate, calcium, iron, magnesium, ndi astaxanthin . Sikovuta kupeza mitundu iyi ya mchere mu sitolo yogulitsa, koma mumatha kupeza nori, yomwe imagulitsidwa m'mapepala oonda, ndipo nthawi zina amagwiritsidwa ntchito pokonzekera sushi.
Zitsamba ndi Zodzoladzola
Zina mwa zokolola zomwe zimagwiritsidwa ntchito mu zakudyazi zimakhala ndi ubwino wathanzi ndikuwonjezera kukoma popanda kuwonjezera makilogalamu.
Amaphatikizapo mchere, mugwort, tsabola za Okinawan, ndi mbewu za fennel.
Chifukwa Chakudya Chakugwira Ntchito
Zakudya za ku Okinawan ndizochepa kwambiri ndipo zimatha kukuthandizani kutaya kapena kulemera, zomwe ndi zofunika kuti muteteze matenda aakulu monga matenda a mtima, shuga, ndi mitundu ina ya khansa.
Mukhoza kunena kuti chakudya cha Okinawan ndi zakudya zotsutsana ndi zotupa, zomwe zingathandize kuchepetsa chiopsezo cha matenda odwala chifukwa cha zifukwa zingapo:
- Mafuta aang'ono (makamaka mafuta odzaza), koma adakali omega-3 fatty acids. Mitundu ina ya mafuta odzaza akhoza kuwonjezereka ndipo omega-3 amachepetsa kutupa.
- Zakudya zochepa m'magazi (monga shuga), kotero sizimakhudza kwambiri shuga lanu la shuga. Izi ndi zabwino chifukwa ma shuga a shuga amagazi angathandize kuti thupi lanu likhale ndi zotupa kwambiri zomwe zimawonjezera chiopsezo cha matenda aakulu ndi kutupa.
- Mapamwamba ma vitamini C, E ndi A, ndi phytochemicals. Zakudyazi zimagwira ntchito monga antioxidants kuteteza maselo anu kuwonongeka kwakukulu kwaulere (zinthu monga utsi, kuipitsa madzi, mafuta ochepa ndi mafuta ndi zina zotero). Zakudya zimenezi zingathandize kuchepetsa kutupa.
Kodi chakudya cha Okinawan ndi Chakudya Chake?
Choipa chachikulu ndi chakuti chimakhala chapamwamba mu sodium. Ngati muli ndi zakudya zopanda mchere, chonde lankhulani ndi dokotala musanawonjezeko zakudya zina za sodium monga miso, nsomba zamchere, kapena msuzi wa soya (ngakhale kuchepetsedwa-sodium soy sauce ili pamwamba pa sodium). N'zotheka kuti kuchuluka kwa zipatso ndi ndiwo zamasamba zowonjezera potaziyamu ndi calcium zimagwirizanitsa ndi sodium, koma simuyenera kuika pachiswe.
Zakudya zimenezi ndi nyama yofiira, mazira, ndi nkhuku. Izi ndi zabwino chifukwa mutha kupeza mapuloteni okwanira kuchokera ku soya ndi nsomba. Koma imakhala ndi tirigu ochepa, ngakhale mbewu zonse, ndipo ndizochepa kwambiri mu mkaka. Mukhoza kupeza chakudya chokwanira popanda magulu a zakudya, koma ndi zovuta kutsatira zakudya zomwe zimatsutsana kwambiri.
Simukuyenera kudya chakudya cha Okinawan kuti muwone zotsatira zina: Zina mwazigawozi zingaphatikizidwe mu zakudya zanu:
- Idyani ndiwo zamasamba, makamaka zomwe zili zobiriwira kapena zobiriwira. Nyenyezi ya chakudya cha Okinawa ndi mbatata. Iwo ndi ovuta kupeza pa golopu iliyonse (ngakhale iwo angasokonezedwe monga yams).
- Sankhani zakudya za soya ndi soya. Yesani kuwonjezera tofu ku mkaka wachangu kapena kusintha mkaka wa mkaka ndi mkaka wa soya.
- Sinthani nyama yanu yofiira kuti mugwire nsomba. Kapena bwino, komabe mutenge nyemba.
- Onjezerani bowa pa chakudya chanu. Yesani mitundu yosiyanasiyana monga shiitake, oyster, ndi King lipenga. Zili zokoma ndipo zingagwiritsidwe ntchito mmalo mwa nyama monga cholinga cha chakudya.
> Chitsime:
> Willcox DC, Willcox BJ, Todoriki H, Suzuki M. "Zakudya za Okinawan: Zotsatira za thanzi la Mtengo Wochepa wa Zakudya, Zakudya Zamadzimadzi, Zakudya Zopatsa Mphamvu Zokwanira za Antioxidant Zomwe Zili M'ndandanda wa Glycemic." J Amtundu wa zakudya . 2009 Aug; 28 Suppl: 500S-516S.