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 ourselves, we often start with strict diets, which are then not performed in a few days or weeks for all strict rules.In fact, it's so simple: let's look at the worst people - in Japan.

There they treat food with respect and enjoy it.

Japanese diet

Travel to Japan.The choice of products

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

Upon closer examination it is like

• rich in protein,
• Make -fat
• And the gluten -free diet.

1. FishContains a lot of omega-3 fatty acids that are useful.
2. VegetablesThey contain the necessary vitamins and fill the stomach well.
3. Don't be afraid of carbohydrates: At first glance, it seems that with the ubiquitous carbohydrate phobia that an incredible amount of white rice is eaten in Japan.Obviously, this is not very harmful to the flaw.RiceIt does not contain gluten and contains some fat.
4. Soupand fermented milk products.That they hardly eat in Japan isDairy products.
5. AlthoughcerealSometimes, for example, they are used in the form of pasta, they are not the most important food product.
6. MeatThey eat much less than fish.
7. But the Japanese canEnzyme productsLike miso or kimchi.They contain probiotics that are useful for the gut.This again plays a big role in losing weight.And one more thing that we can adopt from the Japanese: they eat a lot of soup, even for breakfast.

Travel to Japan.Methods of cooking

In Japan, food is mainly steamed, stew or grilled.All of these types of preparation are performed almost without fat.

Of course, there is also fried food, such as a popular pace, but then it is only used as a side dish in small quantities.In Japan, the presentation and designed by the bowl is also important.Asian products are useful, tasty and contribute to weight loss.

In Japanese, to eat consciously

In Japan, food is considered an independent action that you need to concentrate on.Food should be eaten slowly and consciously and enjoying it.Therefore, traditionally not "by the way" or "go".That is, neither during a walk nor in the subway or during work or when watching a TV.Of course, this is not forbidden, but in fact a diet, especially when losing weight, should be done consciously.With this method of absorption of food is felt a sense of metacity.Since working days and school days in Japan can be very long, it also means that there are longer breaks for food.AlsoshareLess in Japan.You will not see a plate overloaded with food.

Weight comes with fast food

Slow Food (Slow Food)In Japan in Trend.If you mimic this you can lose weight consciously and not starve.However, it should be noted that in Japan, more and more is shown from the western part of new trends: for example, fast food.The previous habits of food disappear ...

This has consequences: The Japanese also come when they say goodbye to their traditional food!Nevertheless, the country is also struggling quite hard with this, Japan in 2009 took crucial measures against the causes of overweight.Medical tests are performed regularly in all municipalities and large companies.Companies have to pay more for medical insurance if their employees have overweight or have high blood pressure, high blood lipids or increased blood sugar.Given such measures, many Japanese prefer to return to miso-supa with fish instead of toasts in the morning.

How long does the Japanese diet last?

Time and possible weight loss can vary.The Japanese diet must be observed at least four weeks.This time is enough to stimulate fat burning.There are people who have lost from3to8A kilogram of four weeks with a diet.The result can be increased even more if you start a sports program.

• During the diet, many vegetables and fiber are used.The diet plan gives1200 caloriesper.day.
• It is mainly proposed to rice, fish and vegetables.
• Drinks: Very green tea and water.
• Take care of fresh cooking - no finished products.
• Take sports or work out for stamina.
• Plan enough time for cooking.

Consult a doctor.- Any changes in the diet can lead to disorders.The causes are mainly mental in nature and due to low calorie consumption.Contact a doctor if the symptoms are preserved.

Benefits of the Japanese Diet

Japanese diet- This is a healthy mixed diet.A great deal of emphasis is placed on fresh products and a balanced composition of dishes.

The disadvantages of the Japanese diet

• Low -calorie consumption can cause a feeling of hunger and discomfort.For people with obesity, overall caloric consumption can even be too low.
• The cooking of fresh dishes can be boring in the long run for those who are used to feeding fast food.
• Spontaneous visits to a café or restaurants with friends are confronted with a choice.
• Diet requires a lot of stamina.

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

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

Japanese diet.Menu

All food must be fresh.The dishes are beautifully cooked, you can play with flowers.Food and joy of food (slow absorption of food) are also very important.

Breakfast

• 1 Mandarin
• 1 cup miso.This typical Japanese soup gives a lot of energy, but it is low -fat.For other, it consists of fishbuljong, tofu, algae, miso (aromatized soybean) and green onions.The recipe below!
• 1 cup of green tea

Noon

• 1 plate of soil (raw fish with rice), with soy sauce
• cup of noodles with mushrooms
• 1 Apple
• A cup of green tea

Noon

• 1 part of sashimi (a bowl of other fish), soy sauce and basabi (be careful, this pasta made of water cursed is very urgent)
• 1 cup of whole grain rice
• 1 orange
• A cup of green tea

In addition, exercises (to walk or ride a bike) as well as the joy of simple, small things are recommended.

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

The Japanese are one of the most healthy people in the world with the greatest long life expectancy where they remain harmful as a result of exemplary nutrition.Currently, Nippon.com has published a study that justifies the reasons for the good health of the Japanese with their nutrition.Nutrition experts have been investigating the food habits of Japanese for more than half a century.Result:In 1975, Japanese culinary habits were appreciated by the highest assessments.

Why was the Japanese Diet from 1975 considered a model for diets

For many decades, Japanese culture has been influenced by the Western world, especially Western power habits spread in the country and also brought with them diseases such as atherosclerosis and diabetes.The study in which the Japanese diet on mice was tested for 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 average Japanese dietary plan contained a large proportion of vegetables, fruits, algae and seafood in this particular year.In addition, the diet in 1975 was dominated by various methods of fermented spices and a larger range of herbs.In addition, the consumption of juice and sweet soft drinks at the time 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 found that the mice driven by the Japanese diet in 1975 were older and had a better memory than mice observing diet in 2005.

But is it possible to convey these results to people?A study conducted by Tokhoki University Studies Committee in Sendai, Japan, "Research Ethics Commission" der Tōhoku Uni, Sendai, proved that in 1975, the diet has the same advantageous effect on humans.And a group of participants who followed the diet in 1975 during the 28-day period surpassed the indicators of those who followed the meal plan in 2005. In the first group, cholesterol was lower as well as the risk of diabetes.In combination with a -hour training three times a week, Diet from 1975 also reduced stress and increased endurance in the group of participants aged 20 to 30 years.Generally, nutrition in the Japanese style 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.

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

Diet from 1975, along with regular physical exercises, contributes to weight loss.

1. Diversity:Daily menu usually consists of many small different dishes served with soup and rice - instead of a large main course.
2. Preparation:The most popular three types of dishes prepared in 1975 were cooked, steamed or raw, also grilled.Freedom heat and roasting were used less frequently.This kind of preparation has a consequence of the fact that the most important nutritional values are lost in the heat.For example, oily fish, such as cod, contain important omega-3 fatty acids.After frying, the fish contain only one -third of the initial fat compared to raw fish, such as Sashim.
3. Ingredients:Diet from 1975 is especially rich in soy products, seafood, tubers and green and yellow vegetables (including rnicon), fruits, algae, mushrooms and green tea.Eggs, dairy products and meat were also consumed in 1975, but only in moderate amounts.
4. Spices:Instead of salt and sugar for flavor, soy sauce, vinegar and sake, fermented spices and fish are used broth.

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

As the basis of a soup you need only two ingredients:

Mizopasta:This spicy pasta consists of soybeans and - depending on the variety - of different grains, such as rice or barley.The ingredients are salted and fermented in Tønder using the so -called form of Coji.There are light and dark, sweet and sharp miso -pastes.Thus, the choice of variation has a great effect on the taste of miso soup.Mizopasta is considered very useful because it contains probiotic dandelion formed during fermentation.Dashi:Japanese fishbuljong is made of kombu seaweed and dried bonito flakes (a type of mackerel or tuna: “Katsuo-Bushi”).If you want to make vegetarian miso soup, you can use dried shiitake mushrooms and maybe Maitake or Enoki mushrooms instead of Bonito flakes.

Miso Soup: Basic recipe

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

• 750 ml Dasha
• about two to three tablespoons of miso pasta

Use the miso-pasta of your choice: In addition to soy, Shiro-Miso also contains rice and has a rather mild and sweet taste.Darker varieties of miso, such as Genmai or Hatcho Miso, are spicings.

How to make miso soup

Heat Dashi -Bouillon - but don't cook.
Pass the miso paste through a sieve and mix well with broth.First, use only a fraction of the crowd as Miso pasta has a very salty taste.Taste the soup, and then add more miso pasta if necessary.
Add the ingredients of your choice to miso soup a few minutes before serving.Serve the finished soup in bowls.For other, soup is eaten in Japan with chopsticks, and then broth is drunk from a cup.

Miso soup recipe: additives and spices

You can prepare different ingredients for your miso soup.In Japan, a lot of attention is paid to the fact that the ingredients are cut evenly - so the finished soup looks very beautiful.Here are some examples of enriching your miso soup:

• Cooked rice or pasta (such as buckwheat soba -noodles)
• Tofu, cube
• Purre or green onions, cut into thin rings
• Mushrooms, finely chopped
• Kohlrabi, finely chopped
• Sprouts
• Leafy spinach, Pak Choi or Chard
• Fried vegetables such as broccoli, pepper or carrots

Although misos soup is very sharp in itself, it can be seasoned with multiple spices.For example:

• Soy sauce
• A bit like lime
• Japanese Wostrershire Sauce
• A few drops of sesame oil
• A small powder of ginger and / or chili pepper.
• You can also cut fresh ginger and / or pepper into thin slices and leave in a soup.

Advice:For many ingredients you will have to go to an Asian store, 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
• Different foods (up to 30 different a day)
• For breakfast soup, fish, rice, vegetables
• Fresh seasonal ingredients

Eat hardly desserts not eat bread

Drink mainly green tea

DON'T RIGHT IN OIL, USE ONLY Slightly vegetable oil for frying

They go a lot and walk on a bike

Top three products

Rice/fish (algae)/soy (tofu)

Drink: Green tea

And another secret from Japanese

Want to get thinner at the waist of 12 cm?- In that case, do the following airway exercise!

Important!

• Perform daily!
• Complete before breakfast!
• Never hurry!

1. Foots put each other at a convenient distance.The knees “look” forward.
2. Move the body weight to the hind leg, right front.
3. Inhale for 3 seconds.
4. Exhale for 7 seconds.Relax the muscles.Rip your hands.

Exercise is performed at the beginning of 3 minutes, then increase the time to 10 minutes.