Japanese diet.Menu

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

If we want to lose weight, we often start with strict diets, which are then not executed within days or weeks for all strict rules.In fact, it's so simple: let's see the worst people - in Japan.

There they treat food with respect and enjoy it.

Japanese diet

Travel to Japan.Choosing products

manysquirrel: The main ingredients of the Japanese diet are fish, rice and vegetables.As well as soybeans and fruits.

After the nearest examination, this is like

• rich in protein
• low
• And gluten -free diet.

1. FISHContains many omega-3 fatty acids that are useful.
2. vegetableThey contain the necessary vitamins and fill the stomach well.
3. Do not be afraid of carbohydrates: at first glance it seems that with the ubiquitous phobia of carbohydrates eating an extraordinary amount of white rice in Japan.Of course, this is not very harmful to shortcomings.RICEIt does not contain gluten and contains little fat.
4. Soupand fermented milk products.That they hardly eat in Japan isDairy products.
5. thoughgrainSometimes they are used, for example, in the form of pasta, they are not the main food product.
6. MeatThey eat much less than fish.
7. But the Japanese likesEnzymeLike Miso or Kimchi.They contain probiotics that are beneficial to the intestines.This, in turn, plays a major role in losing weight.And another thing we can adopt by the Japanese: they eat a lot of soup for breakfast as well.

Travel to Japan.Cooking methods

In Japan, the food is mostly steamed, decoction or grilled.All of these types of preparation are performed almost fat -free.

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

In Japanese, to eat consciously

In Japan, food is considered an independent act on which you need to focus.Food should be eaten slowly and consciously and enjoy it.Therefore, traditionally not eaten "by the way" or "go".That is to say, neither during a walk, nor in the subway, nor during work, nor when watching a TV.Of course, this is not forbidden, but, in fact, a diet, especially when losing weight, must be consciously performed.With this method of absorbing 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.alsopartLess in Japan.You will not see an overloaded dish with food.

Weight comes with fast food

Slow food (slow food)In Japan on trend.If you imitate this, you can lose weight deliberately, not hungry.However, it should be noted that in Japan more and more appear from the west of new trends: fast food, for example.Previous habits in food disappear ...

This has consequences: the Japanese also recover when they say goodbye to their traditional food!However, the country is also struggling 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.In view of such measures, many Japanese prefer to return to Miso-Supa with fish instead of toast in the morning.

How long does the Japanese diet last?

Possible weight time and weight loss can vary.Japanese diet should be noticed at least four weeks.This time is enough to stimulate fat burning.There are people from whom they have lost3BY8One kilo in four weeks with a diet.The result can increase even more if you start a sports program.

• During the diet, many vegetables and fibers are used.The diet plan provides1200 caloriesper day.
• Proposed mainly rice, fish and vegetables.
• Drink: Lots of green tea and water.
• Take care of fresh cooking - without finished products.
• Get sport or train for patience.
• Plan enough time for cooking.

Consult a doctor.- Anydo change in diet can lead to disease.The reasons are mainly mentally and due to low calorie consumption.Consult a doctor if the symptoms are stored.

The advantages of the Japanese diet

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

Disadvantages of Japanese diet

• Low calorie consumption, this can cause a feeling of hunger and mistreatment.For people with overweight, overall calorie consumption can be very low.
• Cooking fresh dishes can be tiring in the long run for those who are accustomed to feeding fast food.
• Spontaneous visits to a cafe or restaurants with friends face a choice.
• The diet requires a lot of consistency.

But those who successfully finish the Japanese diet will be rewarded with more overweight loss.

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

Japanese diet.Menu

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

breakfast

• 1 tangerine
• 1 cup Miso.This typical Japanese soup gives a lot of energy, but it is low fat.By the way, it consists of fish soup, tofu, algae, miso (spicy soy paste) and green onions.Recipes below!
• 1 cup of green tea

DINNER

• 1 plate of soil (rice -raw fish), with soy sauce
• mushroom foil
• 1 apple
• A cup of green tea

DINNER

• 1 part of Sashim (a plate of other fish), soy sauce and bazabi (be careful, this paste made of water curse is very acute)
• 1 cup of whole grain rice
• 1 orange
• A cup of green tea

Moreover, exercises (walking or driving a bike), as well as the pleasure of simple, small things, are recommended.

And now for "good old times" - let's make a trip in time, in 1975

Japanese are one of the healthiest people in the world with the longest longevity long, during which they remain harmful as a result of exemplary food.Currently, Nippon.com has published a study that justifies the reasons for the good health of the Japanese with their food.Nutritionists have studied Japanese food habits for more than half a century.The result:In 1975, Japanese cuisine habits were evaluated by the highest ratings.

Why was the 1975 Japanese diet considered a dietary model

For many decades, Japanese culture has been influenced by the Western world, in particular, the customs of Western government widespread in the country, and also brought with them diseases such as atherosclerosis and diabetes.The study in which the Japanese diet in rats was tested for several decades - in 2005, 1990, 1975 and 1960.

The result:Mice had the best health condition 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 diet plan contained a large portion of vegetables, fruits, algae and seafood in this special year.Moreover, in 1975, the diet was dominated by various methods of fermented spices and a larger variety of plants.Moreover, the consumption of juicy and sweet 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 rats, who were made possible by the 1975 Japanese diet, were older and had a better memory than the rats observing the 2005 diet.

But is it possible for these results to follow these results?A study conducted by the Committee of Studies of the University of Tokhoki in Sendai, Japan, the "Research Committee of Der Tōhoku Uni, Sendai, proved that the 1975 diet has the same beneficial effect on humans.And a group of participants who followed the diet of 1975 during the 28-day period exceeded the indicators of those who followed the 2005 food plan. In the first group, cholesterol was lower, as well as the risk of diabetes.In combination with one hour of training three times a week, the 1975 diet also reduced stress and increased durability in the group of participants aged 20 to 30 years.In general, Japanese -style food can also help lower 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 thatThe Japanese Power 1975Compared to modern food in Japan - and typical of the West, food habits today are more useful in many respects.This lifestyle and healthier nutrition reduces the risk of diabetes, cholesterol in the long run, reduces blood lipids and visceral fat, weight loss is a positive side effect.

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

1. Diversity:The daily menu usually consists of many different small dishes that are served with soup and rice - instead of a large main dish.
2. Preparation:The three most popular types of dishes that were prepared in 1975 were boiled, steam or raw, also grilled.The heat of freedom and baking were used less frequently.This form of preparation has a consequence of the fact that the most important nutritional values are lost in heat.For example, oily fish, such as COD, contains important omega-3 fatty acids.After frying, the fish contains only one -third of the initial fat compared to the raw fish, such as sashim.
3. Ingredients:The diet of 1975 is especially rich in soybean products, seafood, tuber and green and yellow vegetables (including rnicons), fruits, algae, mushrooms and green tea.Eggs, dairy products and meat were also consumed in 1975, but only in moderate quantities.
4. Spice:Instead of salt and sugar to taste, soy sauce, vinegar and grace, fermented spices and fish soup are used.

Miso soup- This is a Japanese national dish, preparing quickly and very aromatic.The main recipe contains very few ingredients - you can enrich it the way you want.Miso-Supa 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 only need two ingredients:

Disopasta:This spicy paste consists of soybeans and - depending on the variety - of different cereals, such as rice or barley.The ingredients are salty and fermented in the barrels with the help of so -called coji mold.There are light and dark, sweet and sharp pastries of Miso.Thus, the choice of variety has a great effect on the taste of the Miso soup.Misopasta is considered very useful because it contains probiotic lactic bacteria formed during fermentation.Dasha:Japanese fish soup is prepared by sea fighting and dried flakes Bonito (type of mackerel or tone: "katsuo-bush"-"katsuo-busi").If you want to cook vegetarian soup Miso, you can use dried shiitaka and, perhaps, mushrooms of maitaka or enoki instead of Bonno flakes.

Miso soup: Basic recipe

For four small pieces of Miso soup, you will need the following ingredients:

• 750 milliliters of dasa
• about two or three tablespoons of Miso-Pasta

Use Miso-Poste to your liking: in addition to soybean, shiro-miso also contains rice and has a very soft and sweet taste.The darkest varieties of Miso, such as genmai or hatcho miso, are more spicy.

How to cook Miso soup

Heat the Dasha soup - but not cook.
Pass the mismanagement through the sieve and mix well with the soup.First, use only one part of the quantity, as the Miso paste has a very salty taste.Try the broth, and then add more to the Miso pastries, if necessary.
Add the ingredients of your choice to a wrong broth within minutes before serving.Serve the finished soup in the bowl.By the way, in Japan, the soup is eaten with sticks for food, and then the soup is drunk from the cup.

Miso soup recipe: additives and spices

For your soup, you can prepare different ingredients.In Japan, much attention is paid to the fact that the ingredients are evenly cut - so the finished soup looks very beautiful.Here are some examples to enrich your MISO soup:

• Cooked rice or paste (for example, buckwheat dog foil)
• Tofu cut out of cubes
• Onions or green onions, cut into thin rings
• Mushrooms, finely chop
• Kohlrabi, finely chop
• Snow
• Leaf spinach, choi park or mangold
• Fried vegetables like broccoli, pepper or carrot

Although the Miso soup is very sharp in itself, it can be seasoned with some spices.For example:

• soy
• A little like lime
• Japanese sauce wostershire
• A few drops of sesame oil
• A little powder with 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 need to go to an Asian store, but in regional markets you can buy fresh onions, mushrooms, kohlrabi and together.

Tofu and other soy products are now produced in other countries as well.

JapaneseHan:

• rice, fish (raw and cooked), vegetables, all and algae
• Small pieces
• Different foods (up to 30 different per day)
• For morning soup, fish, rice, vegetables
• Fresh seasonal seasonal products

Almost don't eat cakes don't eat bread

Drink mainly green tea

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

They go a long way and go by bike

Three main products

Rice/fish (algae)/soy (tofu)

Drink: Green tea

And another secret from the Japanese

Want to become thinner at the waist of 12 cm?- If so, do the following breathing exercise!

Important!

• Perform every day!
• Performed before breakfast!
• Never rush!

1. The legs place each other at an appropriate distance.The knees, of course, "look" forward.
2. Move body weight to the rear leg, run the front.
3. Inhale for 3 seconds.
4. Extras for 7 seconds.Relax the muscles.Tear your hands.

Perform the exercise at the beginning of 3 minutes, then increase the time to 10 minutes.