Menene Abincin Okinawa? Abinci, Tsawon rayuwa, da ƙari

Wadatacce

• Menene abincin Okinawa?
• Abincin da za'a ci
• Abinci don kaucewa
• Amfanin lafiya na cin abincin Okinawa
• Tsawon rayuwa
• Rage haɗarin cututtukan cututtuka
• Entialarin hasara
• Restricuntatawa daidai
• Zai iya zama mai yawa a cikin sodium
• Shin abincin Okinawa ya dace da ku?
• Layin kasa

Okinawa ita ce mafi girma daga Tsibirin Ryukyu wanda yake kusa da gabar Japan tsakanin Gabashin China da Tekun Philippine.

Okinawa na ɗaya daga cikin yankuna biyar na duniya da aka sani da shiyoyin shuɗi. Mutanen da suke zaune a yankunan shuɗi suna rayuwa na musamman tsawon rayuwa, masu ƙoshin lafiya idan aka kwatanta da sauran mutanen duniya ().

Rayuwar da Okinawans ke jin daɗin ta na iya bayyana ta ɗimbin ƙwayoyin halitta, da muhalli, da kuma yanayin rayuwa. Wannan ya ce, masana sunyi imanin cewa ɗayan mahimmancin tasiri shine cin abinci.

Wannan labarin yana bincika abincin Okinawa, gami da abincinsa na farko, fa'idodin kiwon lafiya, da yiwuwar matsaloli.

Menene abincin Okinawa?

A cikin tsarkakakkiyar ma'ana, abincin Okinawa yana nufin tsarin cin abincin gargajiya na mutanen da ke zaune a tsibirin Okinawa na Japan. Abincinsu na musamman da salon rayuwarsu ana yaba su ne tare da basu wasu daga cikin mafi tsaran rayuwa a doron ƙasa.

Abincin gargajiyar Okinawa yana da ƙarancin kuzari da mai yayin da yake cike da carbi. Yana mai da hankali kan kayan lambu da kayan waken soya tare da lokaci-da ƙananan - noodles, shinkafa, naman alade, da kifi.

A cikin recentan shekarun nan, zamanintar da kayan abinci da ɗabi'un abinci ya haifar da sauyin kayan abinci na Okinawa. Kodayake har yanzu yana da karancin kalori da kuma asalinsa, amma yanzu yana dauke da karin furotin da mai.

Rushewar macronutrient na abincin Okinawa an bayyana a cikin wannan teburin ():

Bugu da ƙari, al'adun Okinawan suna ɗaukar abinci azaman magani kuma suna amfani da ayyuka da yawa daga magungunan gargajiyar gargajiyar kasar Sin. Saboda haka, abincin ya haɗa da ganyaye da kayan ƙanshi da aka sani don samun fa'idodin lafiya, kamar su turmeric da mugwort ().

Har ila yau, salon Okinawan yana jaddada ayyukan motsa jiki na yau da kullun da ayyukan cin abinci mai kyau.

Fa'idodin lafiyar da ke haɗuwa da abincin gargajiya na Okinawan sun haifar da ingantaccen sigar da aka tsara don haɓaka ƙimar nauyi. Duk da yake yana ƙarfafa cin abinci mai-yawan abinci mai gina jiki, wannan hargitsi yana da tasirin tasirin Yammacin Yamma sosai.

Abincin Okinawa - wanda yake cike da carbi da kayan lambu - yana nufin al'adun gargajiyar gargajiyar gargajiya da al'adun rayuwar mutanen da ke zaune a tsibirin Okinawa na Japan. Babban fasali na inganta asarar nauyi.

Abincin da za'a ci

Yawancin amfanin Okinawa za a iya danganta su da wadataccen wadataccensa, wadataccen abinci mai gina jiki, abinci mai yawan antioxidant.

Abubuwan gina jiki masu mahimmanci suna da mahimmanci don aikin da ya dace na jikin ku, yayin da antioxidants suna kiyaye jikin ku daga lalacewar salula.

Ba kamar sauran Jafananci ba, Okinawans suna cin ɗan shinkafa kaɗan. Madadin haka, tushen asalin su na adadin kuzari shine dankalin turawa, tare da dukkan hatsi, kayan lambu, da kayan lambu masu dauke da fiber.

Babban abincin da ake ci a al'adun gargajiya na Okinawan sune ():

• Kayan lambu (58-60%): dankalin turawa mai zaki (lemu da shunayya), ciyawar teku, kelp, harbelen gora, daikon radish, kankana mai daci, kabeji, karas, okra na kasar Sin, kabewa, da gwanda kore
• Hatsi (33%): gero, alkama, shinkafa, da taliya
• Abincin waken soya (5%): tofu, miso, natto, da edamame
• Nama da abincin teku (1-2%): yawanci fararen kifi, abincin teku, da naman alade lokaci-lokaci - duk yanka, gami da gabobi
• Sauran (1%): barasa, shayi, kayan yaji, da dashi (broth)

Abin da ya fi haka ma, ana shan shayi na Jasmin a yalwace a kan wannan abincin, kuma kayan ƙanshi na antioxidant kamar turmeric na kowa ne ().

Abincin gargajiyar Okinawa ya ƙunshi abinci mai gina jiki, galibi abinci na tsire-tsire - musamman dankali mai zaki. Waɗannan abinci suna ba da wadataccen kayan antioxidants da fiber.

Abinci don kaucewa

Abincin gargajiyar Okinawa yana da ƙuntatawa idan aka kwatanta da na zamani, abincin yamma.

Saboda keɓancewar dangin Okinawa da yanayin tsibirin, abinci iri-iri ba su sami dama ga yawancin tarihinsa.

Don haka, don bin wannan abincin, kuna son ƙuntata waɗannan ƙungiyoyin abinci masu zuwa ():

• Nama: naman sa, kaji, da kayayyakin sarrafawa kamar naman alade, naman alade, salami, karnuka masu zafi, tsiran alade, da sauran naman da aka warke
• Kayan dabbobi: ƙwai da kiwo, ciki har da madara, cuku, man shanu, da yogurt
• Abincin da aka sarrafa: tataccen sugars, hatsi, kayan karin kumallo, kayan ciye-ciye, da kuma man girkin da aka sarrafa
• Legumes: mafi yawan legan wake, ban da waken soya
• Sauran abinci: mafi yawan fruita fruitan itace, da seedsa anda da seedsa seedsa

Saboda tsarin zamani, na yau da kullun game da abincin Okinawa ya dogara ne akan abun cikin kalori, yana ba da damar ƙarin sassauci.

Wasu daga cikin abinci mai ƙananan kalori kamar fruita mayan itace ana iya halatta, kodayake yawancin abinci mai ƙarancin kalori - kamar su kiwo, goro, da iri - har yanzu suna da iyakancewa.

Abincin Okinawa yana iyakance ko kawar da ƙungiyoyin abinci da yawa, gami da yawancin 'ya'yan itace, nama, kiwo, goro, tsaba, da ingantaccen carbs. Hanyar gargajiya ta rage cin abinci tana da ƙuntataccen tarihi saboda keɓancewar yankin Okinawa.

Amfanin lafiya na cin abincin Okinawa

Abincin na Okinawa yana da fa'idodi da yawa na kiwon lafiya, wanda galibi ake dangantawa da babban abun da ke cikin antioxidant da inganci, abinci mai gina jiki.

Tsawon rayuwa

Babban sanannen fa'idar cin abincin Okinawa na gargajiya shine tasirin sa a rayuwa. Okinawa na gida ne ga mafi yawan shekarun da suka gabata - ko kuma mutanen da suke da shekaru akalla 100 - fiye da ko'ina cikin duniya ().

Masu goyon bayan tsarin al'ada game da abincin suna da'awar cewa shima yana inganta tsawon rai, amma babu wani bincike mai mahimmanci da zai iya tabbatar da waɗannan iƙirarin.

Abubuwa da yawa suna tasiri tsawon rai, gami da kwayoyin halitta da muhalli - amma zaɓin salon rayuwa yana da mahimmiyar rawa.

Levelsananan matakan masu kyauta - ko ƙwayoyin da ke haifar da damuwa da lalacewar salula a jikinku - na iya hanzarta tsufa ().

Bincike ya nuna cewa abinci mai wadataccen antioxidant na iya taimakawa jinkirin tsarin tsufa ta hanyar kare kwayarku daga lalacewar mummunan sakamako da rage kumburi ().

Abincin gargajiyar Okinawa ya ƙunshi abinci na tushen tsire-tsire waɗanda ke ba da ƙarfin haɓakar antioxidant da anti-inflammatory, wanda mai yiwuwa inganta ingantaccen rayuwa.

Abincin mai karamin kalori, furotin mai gina jiki, da kuma abincin mai yawan gaske na iya inganta tsawon rai.

Karatun dabbobi yana ba da shawarar cewa abinci mai ƙayyadadden kalori wanda ya kunshi yawancin carbs da ƙananan furotin yana son tallafawa rayuwa mai tsawo, idan aka kwatanta da yawan abincin mai gina jiki na Yammacin Turai (,).

Ana buƙatar ƙarin bincike don ƙarin fahimtar yadda abincin Okinawa zai iya ba da gudummawa ga tsawon rai a cikin mutane.

Rage haɗarin cututtukan cututtuka

Okinawans ba wai kawai suna rayuwa mai tsawo ba amma kuma suna fuskantar ƙananan cututtuka na yau da kullun, kamar cututtukan zuciya, kansar, da ciwon sukari.

Abinci zai iya taka rawa, kamar yadda abincin Okinawan ke alfahari da mahimman abubuwan gina jiki, fiber, da mahaɗan anti-mai kumburi yayin ƙarancin adadin kuzari, ingantaccen sukari, da kuma mai mai ƙanshi.

A cikin abincin gargajiya, yawancin adadin kuzari sun fito ne daga ɗankali mai zaki. Wasu masana har suna da'awar cewa dankalin turawa yana daya daga cikin lafiyayyun abincin da zaka ci ().

Dankali mai zaki yana ba da ƙoshin lafiya na zare kuma yana da ƙarancin glycemic index (GI), ma’ana cewa ba sa ba da gudummawa wajen kaifin hauhawar jini. Hakanan suna ba da mahimman abubuwan gina jiki kamar calcium, potassium, magnesium, da bitamin A da C ().

Abin da ya fi haka, dankali mai zaki da sauran kayan lambu masu launuka da ake yawan ci a Okinawa suna dauke da sinadarai masu karfi da ake kira carotenoids.

Carotenoids suna da antioxidant da anti-inflammatory kuma suna iya taka rawa wajen hana cututtukan zuciya da kuma buga ciwon sukari na 2 (,).

Abincin Okinawa yana ba da babban matakin waken soya.

Bincike ya nuna cewa takamaiman abincin da ake amfani da waken soya yana da alaƙa da rage haɗarin cututtuka na yau da kullun kamar cututtukan zuciya da wasu nau'o'in cutar kansa, gami da ciwon nono ().

Yawancin abincin da ke tattare da abincin gargajiya na Okinawa na iya tallafawa tsawon rai da rage haɗarin rashin lafiya mai tsanani.

Entialarin hasara

Kodayake abincin Okinawa yana da fa'idodi da yawa, akwai yuwuwar lalacewa kuma.

Restricuntatawa daidai

Abincin gargajiya na Okinawa yana keɓance ƙungiyoyi daban-daban na abinci - yawancinsu suna da ƙoshin lafiya.

Wannan na iya sa tsauraran bin abinci ya zama da wahala kuma yana iya iyakance mahimman hanyoyin abinci masu mahimmanci. Bugu da ƙari, wasu abincin Okinawan ƙila ba za a iya samun damar su ba dangane da wurin ku.

Misali, abincin yana dauke da 'ya'yan itace kadan, kwayoyi,' ya'yan itace, da kiwo. Gaba ɗaya, waɗannan abinci suna ba da kyakkyawar tushen zare, bitamin, ma'adanai, da antioxidants waɗanda zasu iya inganta lafiyar ku,,,.

Untata waɗannan rukunin abinci bazai zama mai buƙata ba - kuma zai iya zama lahani idan baku da hankali don maye gurbin ɓatattun abubuwan gina jiki.

Saboda wannan, wasu mutane sun fi son al'ada, nauyin hasara na abincin Okinawa saboda yana da sassauƙa tare da zaɓin abinci.

Zai iya zama mai yawa a cikin sodium

Babban koma baya ga abincin Okinawa na iya kasancewa babban abun ciki na sodium.

Wasu nau'ikan nau'ikan abinci suna wajaba kusan 3,200 MG na sodium kowace rana. Wannan matakin cin abincin sodium ba zai dace da wasu mutane ba - musamman waɗanda ke da cutar hawan jini (,).

Heartungiyar Zuciya ta Amurka ta ba da shawarar iyakance yawan amfani da sodium zuwa MG 1,500 a kowace rana idan kana da cutar hawan jini da kuma 2,300 MG kowace rana idan kana da hawan jini na yau da kullun (16).

Yawan amfani da sinadarin sodium na iya kara yawan ruwa a cikin jijiyoyin jini, wanda zai haifar da karin hawan jini.

Hakanan, abincin Okinawa ya kasance mai yawa a cikin potassium, wanda zai iya daidaita wasu tasirin mummunan tasirin amfani da sodium mai yawa. Ciyar da sinadarin potassium yana taimakawa kodon ka cire ruwa mai yawa, wanda hakan ke haifar da rage hawan jini ().

Idan kuna sha'awar gwada cin abincin Okinawa amma kuna buƙatar iyakance abincin ku na sodium, yi ƙoƙari ku guji abinci mafi girma a cikin sodium - kamar miso ko dashi.

Abincin Okinawa yana da matsaloli da yawa, gami da yawan amfani da sinadarin sodium da ƙuntatawa na musamman na takamaiman rukunin abinci. Koyaya, ana iya canza abincin don rage abubuwan gishiri da haɗa abinci mai yawa.

Shin abincin Okinawa ya dace da ku?

Kodayake abincin Okinawa yana da tasiri mai kyau na kiwon lafiya, wasu mutane na iya son ƙaramin mai hana abinci ko rage cin abinci mai ƙanƙanci.

Abubuwa da yawa na abincin na iya amfani da lafiyar ku, kamar su girmamawa akan kayan lambu, zare, da abinci mai wadataccen antioxidant haɗe da takunkumin sa akan sukari, hatsi da aka tace, da mai mai yawa.

Ka'idodin salon rayuwa waɗanda al'adun Okinawan ke haɓaka - gami da motsa jiki na yau da kullun da ƙwarewa - na iya samar da fa'idodi na kiwon lafiya masu ƙima.

Wancan ya ce, waɗannan ƙa'idodin za a iya amfani da su ga yawancin abinci da salon rayuwa.

Idan baku da tabbas ko cin abincin Okinawa yayi daidai da burinku na cin abinci, yi la'akari da yin magana da likitan ku ko likitan ku don ƙirƙirar shirin da ya dace da bukatun ku.

Abincin na Okinawa yana jaddada yawancin abinci mai kyau da ka'idojin rayuwa, gami da yawan cin kayan lambu. Koyaya, yana iya zama mai ƙuntatawa ko nauyi-nauyi ga wasu mutane.

Layin kasa

Abincin na Okinawa ya dogara da abinci da salon rayuwar mazaunan tsibirin Okinawa a Japan.

Yana mai da hankali game da abinci mai gina jiki, kayan lambu masu ƙoshin fiber da kuma tushen furotin mara ƙarfi yayin hana fataccen mai, sukari, da abinci mai sarrafawa.

Kodayake fa'idodinsa na iya haɗawa da tsawon rai, yana iya zama mai takurawa kuma yana da girma a cikin sodium.

Duk da haka, tsarin abinci na zamani ya ɗaga wasu daga waɗannan ƙuntatawa kuma an tsara shi zuwa asarar nauyi. Ka tuna cewa wannan sigar zamani ba ta sami tsayayyar binciken kimiyya ba.

Idan kuna sha'awar inganta lafiyar ku gabaɗaya da haɓaka tsawon rayuwar ku, abincin Okinawa na iya da ƙimar gwadawa.