Japanese diet.Menu

The Japanese are still one of the worst people in the world.A look at their diet shows why this is how we can benefit from this.

If we want to lose weight, we often start with rigorous diets, which are not performed in a few days or weeks for all rigorous rules.In fact, it's so simple: let's take a look at the worst people - in Japan.

There they treat food with respect and have fun.

Japanese diet

Travel in Japan.The choice of products

Manysquirrel: The main ingredients of the Japanese diet are fish, rice and vegetables.As well as soy and fruit.

To a more careful examination, this is like

• full of proteins,
• bass -
• And the gluten -free diet.

1. FishContains many Omega-3 fatty acids that are useful.
2. VegetablesThey contain the necessary vitamins and fill the stomach well.
3. Not being afraid of carbohydrates: at first glance it seems that with the omnipresent phobia of carbohydrates that is eaten an incredible amount of white rice in Japan.Obviously, this is not very harmful to the defect.RiceIt does not contain gluten and contains little fat.
4. Soupand dairy products -caseari fermented.Who hardly eat in Japan isDairy products.
5. WhilecerealsSometimes they are used, for example, in the form of pasta, are not the main food product.
6. MeatThey eat much less than fish.
7. But the Japanese likesEnzymesLike Miso or Kimchi.They contain useful probiotics for the intestine.This, in turn, plays an important role in losing weight.And another thing we can adopt by the Japanese: they eat a lot of soups also for breakfast.

Travel in Japan.Cooking methods

In Japan, the food is mainly steam, stewed or grilled.All these types of preparation are performed almost fatless.

Of course, there is also fried food, for example a popular rhythm, but then it is used as a side dish only in small quantities.In Japan, the presentation and design of the dish are also important.Asian products are useful, tasty and contribute to weight loss.

In Japanese, eating consciously

In Japan, food is considered an independent action on which it is necessary to concentrate.Food should be eaten slowly and consciously and enjoy it.Therefore, traditionally it is not eaten "by the way" or "go".That is, neither during a walk, neither on the subway, nor during the work, nor when watching a TV.Of course, this is not prohibited, but, in fact, a diet, especially when you lose weight, should be done consciously.With this method of absorption of food, there is a feeling of satiety.Since working days and school days in Japan can be very long, it also means that there are longer breaks for food.AlsoportionsLess in Japan.You will not see an overload of food.

The weight is provided with fast food

Food Slow (slow)In Japan in trend.If you imitate it, you can lose weight deliberately, don't starve.However, it should be noted that in Japan it appears more and more from the west of new trends: fast food, for example.The previous habits in food disappear ...

This has consequences: the Japanese also recover when they greet their traditional food!However, the country is also fighting hard enough with this, Japan in 2009 took decisive measures against the causes of overweight.The medical tests are carried out regularly in all municipalities and large companies.Companies should pay more for medical insurance if their employees have overweight or have high blood pressure, high lipids and blood sugar level.In light of these measures, many Japanese prefer to return to miso-supo with fish instead of toasting in the morning.

How long does the Japanese diet last?

Time and possible weight loss may vary.The Japanese diet should be observed at least four weeks.This time it is sufficient to stimulate the combustion of fats.There are people who have lost3TO8A kilogram in four weeks with a diet.The result can be increased even more if you start a sports program.

• During the diet, many vegetables and fibers are used.The dietary plan provides1200 caloriesper day.
• Rice, fish and vegetables is mainly proposed.
• Drinks: a lot of green tea and water.
• Take care of fresh cooking - No finished product.
• Take up sports or train for endurance.
• Plan enough time to cook.

Consult a doctor.- Any change in the diet can lead to ailments.The reasons are mainly mental and due to the low consumption of calories.Consult a doctor if the symptoms are preserved.

Advantages of the Japanese diet

Japanese diet- This is a healthy mixed diet.Much attention is paid to fresh products and a balanced composition of dishes.

The disadvantages of the Japanese diet

• Low calorie consumption, this can cause a feeling of hunger and malaise.For people with overweight, total consumption of calories can also be too low.
• Cooking fresh dishes can be boring long -term for those who are used to feeding fast food.
• Spontaneous visits in a coffee or restaurants with friends are confronted with a choice.
• The diet requires a lot of resistance.

But those who successfully end the Japanese diet will be rewarded with greater excess weight loss.

If you want to see great successes, create a sports program.Make sure to consume enough protein.Otherwise, muscle mass cannot be increased.In the worst case, you will lose the muscles.Evil sports and other large loads should be avoided.

Japanese diet.Menu

All food should be fresh.The dishes are well cooked, you can play with flowers.The food and fun of food (slow absorption of food) are also very important.

Breakfast

• 1 mandarin
• 1 cup of miso.This typical Japanese soup gives a lot of energy, but is low in fat.By the way, it consists of fish broth, tofu, algae, miso (flavored soybean paste) and green onions.The recipe below!
• 1 cup of green tea

Dinner

• 1 earth dish (raw fish with rice), with soy sauce
• Noodles cup with mushrooms
• 1 apple
• A cup of green tea

Dinner

• 1 portion of sashimi (a plate of other fish), soybean sauce and bases (be careful, this pasta made of water damn it is very acute)
• 1 cup of full rice
• 1 orange
• A cup of green tea

In addition, exercises are recommended (walking or cycling), as well as the pleasure of simple and small things.

And now about "good old days" - let's take a time in time, in 1975

The Japanese are one of the healthiest people in the world with the greatest long -lived expectation, during which they remain harmful due to exemplary nutrition.Currently, Nippon.com has published a study in which he justifies the reasons for the good health of the Japanese with their diet.Nutritionists have studied the food habits of the Japanese for over half a century.Result:In 1975, Japanese culinary habits were appreciated by the highest assessments.

Because the 1975 Japanese diet was considered a diet model

For many decades, Japanese culture has been influenced by the western world, in particular, western power habits spread to the country and have also brought diseases such as atherosclerosis and diabetes with them.The study in which the Japanese diet on mice was tested for several decades - in 2005, 1990, 1975 and 1960.

Result:The mice had the best state of health with a diet plan in Japan since 1975. This group of mice had the lowest risk of diabetes and a healthy liver.

Cause:The medium Japanese diet plan contained a large part of vegetables, fruit, algae and seafood in this particular year.In addition, in 1975, the diet was predominated with various methods of fermented spices and a greater variety of herbs.Furthermore, the consumption of sweets and sweet soft drinks at that moment in Japan was not as common as today: both drinks are considered harmful to health in large quantities.

After the 48 -week period, the researchers discovered that the mice, which were fed by the Japanese diet of 1975, had a better memory than the mice that observed the 2005 diet.

But is it possible to transmit these results to people?A study conducted by the Study Committee of the University of Tokhoki in Sendai, Japan, "Ethical Committe of the Research" Der Tōhoku Uni, Sendai, has shown that the 1975 diet has the same beneficial effect on people.And a group of participants who followed the 1975 diet during the 28 -day period passed the indicators of those who followed the 2005 food plan. In the first group, the cholesterol was lower and the risk of diabetes.In combination with training at once three times a week, the 1975 diet also reduced stress and increase in resistance in the group of participants aged between 20 and 30 years.In general, Japanese -style nutrition can also help reduce the level of lipids in the blood and visceral fat, which is considered harmful to health due to its metabolic activity.

Summarizing, we can say itPower of the Japanese 1975Compared to modern nutrition in Japan - and typical for the West, food habits are today more useful in many respects.This healthier lifestyle and nutrition reduces the risk of diabetes, long -term cholesterol, reduces lipids in the blood and visceral fat, weight loss is a positive side effect.

The 1975 diet, together with regular physical exercises, contributes to weight loss.

1. Diversity:The daily menu is usually made up of many different small dishes that are served with soup and rice, rather than a large main dish.
2. Preparation:The three most popular types of dishes that were prepared in 1975 were boiled, steam or raw, even grilled.The warmth of freedom and the roasting were used less often.This form of preparation has a consequence of the fact that the most important nutritional values are lost in heat.For example, fatty fish, such as COD, contains important omega-3 fatty acids.After frying, the fish contains only a third of the initial fat compared to raw fish, such as sashim.
3. Ingredients:The 1975 diet is particularly rich in soy products, seafood, tubers and green and yellow vegetables (including Rnicon), fruit, algae, mushrooms and green tea.The eggs, the dairy products -caseari and the meat were also consumed in 1975, but only in moderate quantities.
4. Spices:Instead of salt and sugar for taste, soy sauce, vinegar and sake, fermented spices and fish broth.

Miso soup- This is a national Japanese dish, quickly prepared and very aromatic.The main recipe contains very few ingredients: you can enrich it as wishes.Miso-Sup is often eaten for breakfast in Japan, but also as a snack or side dish.With the filling, the soup becomes the main dish.

As a base for a soup, you will need only two ingredients:

Mizopasta:This spicy paste is made up of soybeans and - depending on the variety - of various cereals, such as rice or barley.The ingredients are salty and fermented in barrels with the help of the mold so called Coji.There are light and dark miso pastes, sweet and acute.Therefore, the choice of variety has a great effect on the taste of miso soup.Mizopasta is considered very useful because it contains probiotic lactic bacteria formed during fermentation.Dasha:The Japanese fish broth is prepared by combat combat of algae and dry bonito flakes (type of mackerel or tuna: "Katsuo-Bushi"-"Katsuo-Busi").If you want to cook the vegetarian soup of miso, you can use the dry Shiitaka and, possibly, the Maitaka mushrooms or wicked instead of the Bonito flakes.

Miso soup: basic recipe

For four small portions of miso soup, you will need the following ingredients:

• 750 milliliters of Dasha
• About two or three tablespoons of miso-pasta

Use the miso-post of your choice: in addition to soy, Shiro-Miso also contains rice and has a rather soft and sweet taste.Miso's darkest varieties, such as Genmai or Hatcho Miso, are more spicy.

How to cook the miso soup

Heat Dasha's broth, but don't cook.
Jump the miso-pass through the sieve and mix well with the broth.Firstly, he uses only a part of the quantity, as miso pasta has a very salty flavor.Try the soup and then add more to the miso pastas, if necessary.
Add the ingredients of your choice in an error in a few minutes before serving.Serve the soup finished in bowls.By the way, in Japan, the soup is consumed with food sticks, so the broth is drunk from the cup.

Miso soup recipe: additives and condiments

For your soup, you can prepare different ingredients.In Japan, a lot of attention is paid to the fact that the ingredients are cut evenly, so the finished soup seems very beautiful.Here are some examples to enrich your miso soup:

• Cooked rice or pasta (for example, noodles of buckwheat dogs)
• Tofu affected by cubes
• Green onions or onions, cut into thin rings
• Mushrooms, fine cuts
• Kohlrabi, finely cutting
• Snow sections
• Leaf spinach, Choi Park or Mangold
• Fried vegetables such as broccoli, pepper or carrots

Although the miso soup is very acute in itself, it can be seasoned with different spices.For example:

• soy sauce
• A bit like lime
• Japanese Wostershire sauce
• A few drops of sesame oil
• A little ginger dust and / or chilli pepper.
• You can also cut fresh ginger and / or pepper into thin slices and leave in a soup.

Advise:For many ingredients, you will have to go to an Asian shop, but in regional markets you can buy fresh onions, mushrooms, kohlrabi and co.

Tofu and other soy products are now also produced in other countries.

Japaneseeat:

• rice, fish (raw and cooked), vegetables, all and algae
• Small portions
• Various foods (up to 30 different per day)
• For breakfast soup, fish, rice, vegetables
• Seasonal fresh raw products

They almost don't eat desserts do not eat bread

Drink green tea mainly

Do not fried in oil, use only a little vegetable oil for frying

they go a lot and go by bicycle

Topms three products

Rice/fish (algae)/soy (tofu)

Drink: green tea

And another secret from Japanese

Do you want to become thinner in the life of 12 cm?- In this case, do the following respiratory exercise!

Important!

• Perform every day!
• Perform before breakfast!
• Don't hurry up!

1. The feet are put at a comfortable distance.The knees, of course, "look".
2. Move the weight of the body to the rear leg, straightens the front.
3. Inhale for 3 seconds.
4. Exhale for 7 seconds.Relax the muscles.Tear your hands.

Exercise performs at the beginning of 3 minutes, so it increases time to 10 minutes.