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 it.

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

There they treat food with respect and have fun.

Japanese diet

Travel to Japan. The choice of products

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

After a more detailed exam, this is how

• Rich in protein,
• bass
• And the gluten free diet.

1. FishIt contains many 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, an incredible amount of white rice is consumed in Japan. Obviously, this is not very harmful to failures of failure.RiceIt contains no gluten and contains little fat.
4. Soupand fermented dairy products.That they barely eat in Japan isdairy products.
5. AlthoughcerealsSometimes 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 likeEnzyme productsLike Miso or Kimchi.They contain probiotics that are useful for the intestine.This, in turn, plays a big role in weight loss.And one more thing we can adopt from the Japanese: they eat a lot of soup, even at breakfast.

Travel to Japan. Cooking methods

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

Obviously, there is also fried food, for example, a popular pace, but is used as a 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, to consciously eat

In Japan, foods are considered an independent action in which you should focus.Food should be consumed slowly and consciously and enjoy it.Therefore, it is traditionally not eaten "by the way" or "go".That is, neither during a walk, nor on the subway, nor during work, nor when I watched a TV.Obviously, this is not prohibited, but in fact a diet, especially when losing weight, should be performed consciously.With this method of food absorption, a feeling of satiety is felt.Since business days and school days in Japan can be very long, it also means that there are longer breaks for food.AlsoportionsLess in Japan. You won't see a license plate overloaded with food.

The weight comes with fast food

Slow food (slow food)In Japan in trend.If you mimic this, you may lose weight deliberately, not starving.However, it should be noted that in Japan more appears in the west of new trends: fast food, for example.The previous habits of the food disappear ...

This has consequences: the Japanese also recover when they say goodbye to their traditional food!However, the country is also fighting quite difficult with this, Japan in 2009 has taken decisive measures against the causes of overweight.Medical examinations are performed regularly in all municipalities and large companies.Companies should pay more for medical insurance if their employees are overweight or 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?

Time and possible weight loss may vary.The Japanese diet should be observed at least four weeks.This time it is sufficient to stimulate fat burning.There are people who have lost3to8A kilogram in four weeks with a diet.The result can be further increased if you start a sports program.

• During the diet, many vegetables and fibers are used.The diet plan provides1200 caloriesa day.
• It is mainly proposed rice, fish and vegetables.
• Drinks: Lots of green tea and water.
• Take care of fresh cuisine - no finished products.
• Take sports or train for resistance.
• Plan enough time to cook.

Consult a doctor.- Any changes in the diet can lead to disease.The reasons are mainly mental in nature 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.A lot of attention is given 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 misleading.For overweight people, total calories consumption can be very low.
• Cooking fresh dishes can be long -term tedious for those who are used to feed fast food.
• Spontaneous visits to coffee or restaurants with friends are confronted with a choice.
• The diet requires a lot of resistance.

But those who successfully end up the Japanese diet will be rewarded with more overweight.

If you want to see big successes, make a sports program.Be sure to consume enough protein.Otherwise, you cannot increase muscle mass.At worst, you will lose your muscles.Malignant 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.Food and pleasure of food (slow food absterption) are also very important.

Breakfast

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

To have lunch

• 1 plate of dirt (raw fish with rice), with soy sauce
• Cup of pasta with mushrooms
• 1 apple
• A cup of green tea

To have lunch

• 1 portion of sashimi (a plate of other fish), soy sauce and basabi (be careful, this paste made of water is very acute)
• 1 cup of brown rice
• 1 orange
• A cup of green tea

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

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

The Japanese are one of the healthiest people in the world with the highest expectation of long life, during which they remain harmful as a result of exemplary nutrition.Currently, Nippon.com has published a study in which it justifies the reasons for the good health of the Japanese with their nutrition.Nutritionists studied the eating habits of the Japanese for over half a century.Result:In 1975, Japanese culinary habits were appreciated by the highest evaluations.

Why the 1975 Japanese diet was considered a model of diets

For many decades, Japanese culture has been influenced by the western world, in particular, western energy habits spread in the country, and also brought 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.

Result:The rats had the best health condition with a diet plan in Japan since 1975. This group of rats 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 this year in particular.In addition, in 1975, the diet was predominated by various fermented spice methods and a greater variety of herbs.In addition, the consumption of sweet juices and sodas 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, which were fed by the 1975 Japanese diet, were older and had a better memory than the rats watching the 2005 diet.

But is it possible to convey these results to people?A study by the University of Tokhoki Study Committee in Sendai, Japan, “Research Ethics Committee“ Der tōhoku uni, Sendai, proved 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 exceeded the indicators of those who followed the 2005 dietary plan. In the first group, cholesterol was lower, as well as the risk of diabetes.In combination with an hour training three times a week, the 1975 diet also reduced stress and increased resistance in the group of participants from 20 to 30 years.In general, Japanese 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.

In short, we can say thatJapanese Power 1975Compared to modern nutrition in Japan - and typical to the West, eating habits today are more useful in many ways.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.

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

1. Diversity:The daily menu usually consists of many small different dishes, served with soup and rice - instead of a large main course.
2. Preparation:The three most popular types of dishes prepared in 1975 were boiled, steamed or raw, also grilled.The heat of freedom and roasting were used less frequently.This form 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 contains only one third of the initial fat compared to raw fish, such as sashim.
3. Ingredients:The 1975 diet is especially rich in soy products, seafood, green tubers and vegetables (including richons), fruits, algae, mushrooms and green tea.Eggs, dairy 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 broth.

Soup- This is a Japanese national dish, preparing quickly and very aromatic.The main recipe contains very few ingredients - you can enrich it as you wish.MISO-SUP is often consumed at breakfast in Japan, but also as a snack or follow-up.With filling, the soup becomes the main course.

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

Mizopasta:This spicy paste is soy 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 coji mold.There are light and dark, sweet and clear mission folders.Thus, the choice of variety has a great effect on the flavor of mission soup.Mizopasta is considered very useful because it contains probiotic lactic bacteria formed during fermentation.Dasha:The Japanese fish broth is prepared from seaweed and beautiful-dry seaweed (type of mackerel or tuna: "katsuo-busti"-"katsuo-busi").If you want to cook MISSO Vegetarian Soup, you can use dry shiitaka and possibly MAITAKA or ENOKI mushrooms instead of beautiful flakes.

Miso soup: Basic recipe

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

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

Use the miso-poste of your choice: In addition to soy, Shiro-Miso also contains rice and has a very mild and sweet flavor.The darker varieties of miso, such as Genmai or Hacho Miso, are more spicy.

How to cook miso soup

Heat the broth of dasha - but do not cook.
Jump MISSO through the sieve and mix well with the broth.Firstly, use only part of the quantity, as the Miso folder has a very salty flavor.Try the soup and add the MISSO folders more if necessary.
Add the ingredients of your choice to a mis-sup in a few minutes before serving.Serve the finished soup in bowls.By the way, in Japan, soup is consumed with dicks for food and then the broth is drunk from the glass.

MISO SOUP RECIPE: Additives and spices

For your soup, you can prepare different ingredients.In Japan, close attention is given to the fact that the ingredients are cut uniformly - so the finished soup looks very beautiful.Here are some examples to enrich your soup miso:

• Cooked rice or paste (eg, sarracene wheat dog noodles)
• Cubed tofu
• Onion or green onion, cut into fine rings
• Mushrooms, finely chop
• Kohlrabi, Pike Finally
• Snow sections
• Spinach of leaf, Choi Park or Mangold
• Fried vegetables such as broccoli, pepper or carrot

Although miso soup is very clear in itself, it can be seasoned with several spices.For example:

• soy sauce
• A little like lemon
• Japanese wostershire sauce
• A few drops of sesame oil
• A little ginger powder and / or 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 company.

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

Japaneseeat:

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

They hardly eat desserts do not eat bread

Drink mainly green tea

Not fried in oil, use only a little vegetable oil to fry

They go a lot and go by bicycle

The three main products

Rice/Fish (algae)/soy (tofu)

Drot: Green tea

And another secret of the Japanese

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

Important!

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

1. The feet place themselves at a convenient distance.The knees, of course, "look" forward.
2. Move the body weight to the rear leg, straighten ahead.
3. Inhale for 3 seconds.
4. Exhale for 7 seconds.Relax the muscles.Tear your hands.

The exercise performs at the beginning of 3 minutes and increase the time for 10 minutes.