Menene Tsarin Abincin Jafananci? Duk Kana Bukatar Sanin

Wadatacce

• Menene tsarin abincin Jafananci na gargajiya?
• Yadda ake bin abincin gargajiya na Jafananci
• Fa'idodi masu amfani ga lafiyar Jafananci na gargajiya
• Mawadaci a cikin abubuwan gina jiki da kuma mahadi masu amfani
• Iya inganta narkewar ku
• Promoteila inganta ingantaccen nauyi
• Zai iya karewa daga cututtuka na kullum
• Zai iya taimaka muku ku yi tsawon rai
• Abincin da za'a ci
• Abinci don iyakance ko kaucewa
• Samfurin menu
• Rana 1
• Rana ta 2
• Rana ta 3
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Abincin Jafananci na gargajiya shine abinci mai cikakken abinci mai cike da kifi, abincin teku, da kayan abinci na tsire-tsire tare da ɗan furotin dabba, ƙara sugars, da mai.

Ya dogara ne da kayan gargajiyar Jafananci na gargajiya, wanda aka fi sani da "washoku," wanda ya ƙunshi ƙananan jita-jita na sauƙi, sabo, da kayan haɗi na yanayi.

Wannan tsarin cin abinci yana da wadataccen abinci mai gina jiki kuma yana iya samar da fa'idodin kiwon lafiya da yawa, gami da haɓaka ƙimar nauyi, narkewar abinci, tsawon rai, da lafiyar gabaɗaya.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da abincin gargajiya na Jafananci.

Menene tsarin abincin Jafananci na gargajiya?

Abincin gargajiyar Jafananci ya ƙunshi ƙananan sarrafawa, abinci na yanayi wanda ake amfani dashi a cikin ƙananan ƙananan jita-jita.

Wannan salon cin abinci yana jaddada jita-jita 'dandano na ɗabi'a maimakon rufe shi da miya ko kayan ƙanshi.

Abincin yana da wadatacce a cikin shinkafa mai yaɗuwa, taliya, kifi, tofu, natto, tsiren ruwan teku, da sabo, dafaffe, ko ɗanyun kayan marmari da kayan marmari amma ƙarancin sugars da mai mai ƙaran. Hakanan yana iya ƙunsar wasu ƙwai, kiwo, ko nama, kodayake waɗannan yawanci suna yin ƙaramin ɓangare na abincin.

Abincin Jafananci na gargajiya yana kama da abincin Okinawan, tsarin cin abincin tarihi na waɗanda ke zaune a tsibirin Okinawa na Japan, amma ya haɗa da ƙarin shinkafa da kifi sosai.

Ya bambanta da abincin Jafananci na zamani, wanda ke da tasirin tasirin Yammacin Turai da Sinanci kuma ya haɗa da yawan furotin na dabbobi da abinci da aka sarrafa.

Abubuwan gargajiyar Jafananci na gargajiya suna da wadataccen sarrafa abinci, sabo, na abinci. Ya ƙunshi ƙananan ƙara yawan sugars, kitse, ko furotin na dabbobi kuma yana inganta kifi, abincin teku, shinkafa, taliya, tsiren ruwan teku, waken soya, 'ya'yan itace, da kayan marmari.

Yadda ake bin abincin gargajiya na Jafananci

Abincin Jafananci gabaɗaya sun ƙunshi abinci mai ƙaranci haɗe da miya, babban abinci, da sidesan bangarorin (,).

• Abincin abinci: steamed shinkafa ko soba, ramen, ko udon noodles
• Miya: yawanci miyan miya ce da aka yi da tsiren ruwan teku, kifin kifi, ko tofu da kayan marmari a cikin kayan waken soya mai dahuwa - duk da cewa kayan lambu ko miyar taushe wasu zaɓuka ne masu farin jini
• Babban tasa: kifi, abincin teku, tofu, ko natto tare da ƙananan nama, kaji, ko ƙwai
• Yankin gefen: kayan lambu (danye, dahu, dafaffe, dafafaffen, ko na gasasshe, ko na tsami), tsire-tsire na daji, tsiren ruwan teku, da danye ko 'ya'yan itacen da aka yi

Abincin Jafananci sananne ne ga ɗanɗanar umami mai ɗanɗano, wanda aka bayyana a matsayin ɗanɗano na biyar - ya bambanta da mai daɗi, mai daɗi, mai ɗaci, da ɗaci. Abunda yake faruwa a al'adance yana kara dandano kayan lambu da sauran abinci masu wadataccen abinci a cikin kayan abinci na Jafananci ().

Gani na gani wani muhimmin al'amari ne na abincin gargajiya na Jafananci. Sau da yawa ana cin abinci a ƙananan cizo tare da sandunan tsinke, saboda ana ganin wannan hanyar tana haifar da wadataccen dandano.

Shayi mai shayi mai zafi ko shayin sha'ir mai sanyi sune abubuwan sha waɗanda aka zaɓa, yayin da giya masu giya kamar giya da sake yawanci ana keɓance su ne don abincin dare. Abun ciye-ciye baƙon abu bane kuma ba safai ake cin sa ba ().

Abincin Jafananci na gargajiya yana da shinkafa mai daɗaɗɗiya ko noodles da aka yi amfani da shi tare da miyar dumi, abincin kifi-ko babban kayan abinci na soya, da fewan bangarorin. Ana amfani da umami ta al'ada don haɓaka ƙanshin abinci.

Fa'idodi masu amfani ga lafiyar Jafananci na gargajiya

Abincin gargajiya na Jafananci yana da alaƙa da tarin fa'idodin kiwon lafiya.

Mawadaci a cikin abubuwan gina jiki da kuma mahadi masu amfani

Abincin Jafananci na gargajiya yana da wadataccen abinci mai gina jiki, ciki har da fiber, alli, potassium, magnesium, iron, da bitamin A, C, da E ().

Kayan lambu suna ba da gudummawa ga haɓakar gina jiki na wannan abincin kuma ana dafa shi sau da yawa a dashi, busasshen kifi da kayan lambu na ruwan teku. Wannan yana rage ƙarar su kuma yana haɓaka ƙanshin su, yana sauƙaƙa cin abinci mai yawa ().

Hakanan abincin yana ba da adadin ruwan teku da koren shayi. Dukansu manyan hanyoyin antioxidants ne, waxanda suke da amfani masu amfani wanda yake kiyaye jikinka daga cutar salula da cuta (,,).

Abin da ya fi haka, yawancin kifin-da tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire waɗanda aka haɗa a cikin wannan abincin suna samar da ƙwayoyin omega-3 mai tsayi, waɗanda ke inganta ƙwaƙwalwa, ido, da lafiyar zuciya ().

Iya inganta narkewar ku

Ruwan teku, waken soya, 'ya'yan itatuwa, da kayan marmari suna da wadatar fiber, sinadarin gina jiki wanda ke taimakawa narkar da abinci.

Fiber mara narkewa yana motsa abinci ta cikin hanjin ka kuma yana kara girma zuwa duwawu, yana rage kasadar maƙarfar ciki ().

Waɗannan abincin suma suna alfahari da fiber mai narkewa, wanda ke ciyar da ƙwayoyin cuta masu amfani a cikin hanjin ku kuma yana taimakawa rage sararin da ke akwai don ƙwayoyin cuta masu cutarwa su ninka (,,).

Lokacin da ƙwayoyin hanji ke cin abinci akan fiber mai narkewa, suna samar da gajeren sarkar mai (SCFAs), wanda zai iya rage kumburi da alamomin cututtukan hanji (IBS), cututtukan Crohn, da ulcerative colitis (,,).

Bugu da ƙari, 'ya'yan itacen da aka zaɓa da kayan lambu waɗanda aka fi ci akan wannan abincin sune babban tushen ƙwayoyin cuta. Wadannan kwayoyin masu amfani suna inganta lafiyar hanji da rage alamun narkewa kamar gas, kumburin ciki, maƙarƙashiya, da gudawa (,,).

Promoteila inganta ingantaccen nauyi

Abincin gargajiya na Jafananci yana da wadataccen kayan lambu, yana da ƙananan rabo, kuma ba shi da ƙarancin ƙara sukari da mai. Waɗannan abubuwan duk suna ba da gudummawa ga ƙarancin adadin kalori ().

Bugu da kari, al'adun Jafananci suna karfafa cin abinci har sai kashi 80% kacal suka cika. Wannan aikin yana hana yawan cin abinci kuma yana iya taimakawa ga karancin kalori da ake buƙata don rasa nauyi (,,,).

Bugu da ƙari kuma, bincike ya nuna cewa kayan marmari masu yalwar fiber, kayan waken soya, da kayan miya irin na al'adun gargajiyar Jafananci na iya taimakawa rage ƙoshin abinci da haɓaka ƙoshin lafiya, don haka inganta kula da nauyi (,,).

Bayanin ya nuna cewa canzawa tsakanin jita-jita, kamar yadda aka saba yayin cin abincin gargajiya na Jafananci, na iya rage yawan abincin da ake ci a kowane abinci ().

Zai iya karewa daga cututtuka na kullum

Abincin gargajiya na Jafananci na iya kiyayewa daga yanayi kamar ciwon sukari na 2 da cututtukan zuciya.

Yana da wadataccen arziki a cikin kifi, tsiren ruwan teku, koren shayi, waken soya, 'ya'yan itatuwa, da kayan marmari amma ƙarancin ƙarin sukari, mai, da furotin na dabbobi - duk abubuwan da aka yi imanin suna kariya daga cutar zuciya (,,,,).

A zahiri, hadarin mutanen Japan na cututtukan zuciya ya kasance ba zato ba tsammani duk da yawan shan gishiri, wanda yawanci ke haifar da haɗarin cututtukan zuciya ().

Mene ne ƙari, a cikin nazarin mako 6 a cikin maza 33 da ke bin abincin gargajiya na Jafananci, 91% sun sami raguwa mai mahimmanci a cikin abubuwan haɗari ga ciwon sukari na 2, ciki har da ƙima mai yawa da ƙananan LDL (mummunan) matakan cholesterol (, 33).

Bugu da ƙari, yawan shan koren shayi da aka ƙarfafa akan wannan abincin na iya kare cutar Alzheimer, cututtukan Parkinson, da wasu nau'o'in cutar kansa (,,,).

Zai iya taimaka muku ku yi tsawon rai

Japan tana da ɗayan mafi girman tsammanin rayuwa a duniya, wanda masana da yawa ke dangantawa da abincin Jafananci na gargajiya (,,,).

A zahiri, tsibirin Okinawa na Japan ana ɗaukar shi a matsayin Yankin Shudi, wanda yanki ne mai tsawon rai sosai. Ka tuna cewa abincin Okinawa yana mai da hankali kan dankali mai zaki kuma yana da ƙarancin shinkafa da kifi fiye da abincin gargajiya na Japan.

A cikin nazarin shekaru 15 a cikin mutanen Japan sama da 75,000, waɗanda suka bi abincin gargajiya na gargajiya na Jafananci sun sami kusan kashi 15% na rashin saurin mutuwa idan aka kwatanta da waɗanda ke cin abincin Westernized ().

Masana sun danganta wannan karin shekarun zuwa ga abincin gargajiya na Jafananci na girmamawa gabaɗaya, abinci mai ƙarancin sarrafawa, da ƙarancin kitse da sukari ().

Abincin gargajiya na Jafananci yana da wadataccen abinci mai gina jiki kuma yana iya taimakawa narkewa, rage nauyi, da tsawon rai. Hakanan yana iya rage haɗarin cututtukanku na yau da kullun.

Abincin da za'a ci

Abincin gargajiya na Jafananci yana da wadataccen abinci mai zuwa:

• Kifi da abincin teku. Duk nau'ikan kifi da abincin teku za'a iya haɗa su. Wadannan ana iya dafa su, a gasa su, a soya su, ko su danye - kamar yadda ake yi da sushi da sashimi.
• Abincin waken soya. Mafi yawancin sune edamame, tofu, miso, soya sauce, tamari, da natto.
• 'Ya'yan itace da kayan marmari. Yawancin lokaci, ana cin fruitsa fruitsan itace rawanyen ora oran ko ɗanɗano yayin da ake dafa kayan lambu, sautéed, pickled, simmered a cikin broth, ko ƙara su zuwa miya.
• Ruwan teku. Kayan lambu na teku babban ɓangare ne na abincin gargajiya na Jafananci. Galibi ana cinsu ɗanye ko busasshe.
• Tempura. Ana yin wannan kullu mai haske ta hanyar haɗa garin alkama da iced ko ruwan walƙiya. Yana aiki a matsayin batter don zurfin soyayyen abincin teku da kayan lambu.
• Shinkafa ko taliya. Steamed shinkafa ita ce tsaka-tsakin cikin abincin gargajiya na Jafananci. Sauran shahararrun zaɓuɓɓuka sun haɗa da soba, ramen, ko udon noodles da aka yi wa sanyi ko a cikin romon zafi.
• Abin sha. Shayi koren shayi da shayi mai sha'ir mai sanyi sune manyan abubuwan sha, kodayake ana iya shayar da giya tare da abincin dare.

Hakanan za'a iya haɗa da ƙaramin jan nama, kaji, ƙwai, da madara. Koyaya, waɗannan abincin ba su ƙunshi babban ɓangare na abincin gargajiya na Jafananci.

Abincin gargajiya na Jafananci yana haɓaka cikakke ko ƙananan abincin da aka sarrafa - da farko kifi, abincin teku, tsiren ruwan teku, shinkafa, waken soya, 'ya'yan itace, da kayan marmari tare da ƙananan kayayyakin dabba.

Abinci don iyakance ko kaucewa

Abincin gargajiya na Jafananci yana rage girman abinci masu zuwa:

• Kiwo: man shanu, madara, cuku, yogurt, ice cream, da sauransu.
• Red nama da kaji: naman sa, naman alade, kaza, agwagwa, da sauransu.
• Qwai: dafa, soyayyen, azaman omelet, da sauransu.
• Yawan kitse, mai, da biredi: margarine, man girki, suttura, biredi mai wadataccen kitse, da sauransu.
• Kayan gasa gurasa, pita, tortillas, croissants, kek, brownies, muffins, da sauransu.
• Abincin da aka sarrafa ko mai daɗi: abincin karin kumallo, sandunan granola, alewa, abubuwan sha mai laushi, da dai sauransu.

Bugu da ƙari, kayan ciye-ciye baƙon abu ba ne a kan wannan abincin, wanda a zahiri ya iyakance shahararrun abincin ciye-ciye irin su kwakwalwan kwamfuta, popcorn, hanyoyin hanya, da masu fasa kwaro.

Desserts za a iya haɗa su a kan abincin gargajiya na Jafananci - amma sun dogara da abubuwan da ke cikin jiki, kamar 'ya'yan itace, matcha, ko man ja na wake, maimakon ƙara sukari.

Abincin gargajiyar Jafananci ban da kayan ciye-ciye kuma yana da ƙarancin kiwo, jan nama, kaji, kayan da aka toya, da abinci mai daɗi ko sarrafawa.

Samfurin menu

Ga tsarin menu 3 na yau da kullun don abincin gargajiya na Jafananci:

Rana 1

• Karin kumallo: miyar miya, steamed shinkafa, natto, da salad
• Abincin rana: soba noodles a cikin kayan miya, da gasasshen tuna, da salat na kale, da dafaffun kayan lambu
• Abincin dare: miyar noodle, naman kifi, edamame, da kayan lambu da aka dafa a cikin ruwan tsami

Rana ta 2

• Karin kumallo: miyar miya, shinkafa dafaffe, omelet, busasshen kifi, da 'ya'yan itace da aka kwashe
• Abincin rana: miyan kuka, ƙwallan shinkafa da aka nade a cikin tsiren ruwan teku, tofu da aka dafa, da salatin dafaffun kayan lambu
• Abincin dare: miyan miya, sushi, salad din tsiren ruwan teku, edamame, da citta da ginger

Rana ta 3

• Karin kumallo: miyar udon-noodle, dafaffen kwai, da jatan lande, da kayan lambu mai daɗaɗɗu
• Abincin rana: miyan shiitake-naman kaza, wainar shinkafa, sikanin da aka dafa, da kuma kayan lambu mai dahu
• Abincin dare: miyar miya, shinkafa mai yauki, tsiran kayan lambu, da kifin kifi ko tuna sashimi

Abincin Jafananci na gargajiya yana haɗuwa da miya mai sauƙi, shinkafa mai yaɗa ko noodles, kifi, abincin teku, tofu ko natto, da nau'ikan bangarorin sarrafa abubuwa kaɗan.

Layin kasa

Abincin Jafananci na gargajiya yana mai da hankali ne gabaɗaya, ƙarami sarrafawa, mai wadataccen abinci mai gina jiki, kayan abinci na yanayi.

Yana da wadatar musamman a cikin abincin teku, kayan lambu, da 'ya'yan itace, kuma yana iyakance nama, kiwo, da kayan ciye-ciye.

Yana iya inganta narkewar abinci, taimakawa sarrafa nauyi, taimaka maka rayuwa tsawon lokaci, da kariya daga cututtuka daban-daban.

Idan kuna son ƙarin koyo game da abincin gargajiya na Jafananci, kuna iya samun littattafai da yawa kan batun. Lokacin lilo, nemi littattafan da suka mai da hankali kan abinci gabaɗaya kuma basa samar da girke-girke na esterasashen yamma.