Japanese diet.Menu

The Japanese remain one of the worst people in the world.A look at your diet shows why this is how we can benefit from this.

If we want to lose weight, we often begin with strict diets, which do not run in a few days or weeks for all strict rules.In fact, it is very simple: let's see 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 of the Japanese diet are fish, rice and vegetables.As well as soy and fruits.

After a more detailed exam, this is like

• Rich in protein,
• low
• And 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. Do not be afraid of carbohydrates: at first glance it seems that with the ubiquitous carbohydrate phobia that eats an incredible amount of white rice in Japan.Obviously, this is not very harmful to defect failures.RiceIt does not contain gluten and contains little fat.
4. Soupand fermented dairy products.That they barely eat in Japan ismilk 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 intestines.This, in turn, plays an important role in weight loss.And one more thing we can adopt from the Japanese: they eat a lot of soup even for breakfast.

Travel to Japan.Cooking methods

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

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

In Japanese, consciously eat

In Japan, food is considered an independent action in which it must concentrate.The food must eat slowly and consciously and enjoy it.Therefore, you don't traditionally eat "on the way" or "go".That is, neither during a walk, nor in the subway, nor during work, nor when I watch a TV.Of course, this is not prohibited, but, in fact, a diet, especially when weight is lost, must be carried out consciously.With this method of food absorption, you feel a feeling of satiety.Since business days and school days in Japan can be very long, it also means that there are longer food for food.AlsoportionsLess in Japan.You will not see an overloaded dish of food.

The weight comes with fast food

Slow food (slow food)In Japan in trend.If you mimic this, you can lose weight deliberately, not hunger.However, it should be taken into account that in Japan more and more than west trends appears: 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 fighting quite hard with this, Japan in 2009 took decisive measures against the causes of overweight.Medical tests are carried out regularly in all municipalities and large companies.Companies must pay more for medical insurance if their employees are overweight or have high blood pressure, high blood lipids or blood sugar increase.In view of such measures, many Japanese prefer to return to Miso-supplies with fish instead of toast 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 lost3to8A kilogram in four weeks with a diet.The result can be further increased if a sports program begins.

• During the diet, many vegetables and fiber are used.The diet plan provides1200 caloriesper day.
• Rice, fish and vegetables are mainly proposed.
• Drinks: A lot of green tea and water.
• Take care of fresh kitchen: without finished products.
• Take sports or train for resistance.
• Plan enough time to cook.

See a doctor.- Any change in the diet can cause ailments.The reasons are mainly of a mental nature and due to low calorie consumption.See 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 paid to fresh products and a balanced composition of the dishes.

The disadvantages of the Japanese diet

• Low calorie consumption, this can cause a feeling of hunger and discomfort.For overweight people, total calorie consumption can even be too low.
• Cooking fresh dishes can be tedious in the long term for those who are accustomed to feeding fast food.
• Spontaneous visits to coffee or restaurants with friends face an option.
• The diet requires a lot of resistance.

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

If you want to see great successes, do a sports program.Be sure to consume enough protein.Otherwise, it cannot increase muscle mass.In the worst case, you will lose your muscles.Malvated 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.The food and enjoyment of food (slow food absorption) are also very important.

Breakfast

• 1 mandarin
• 1 cup of miso.This typical Japanese soup offers a lot of energy, but is low in fat.By the way, it consists of fish broth, tofu, algae, miso (flavored soy paste) and green onions.The recipe below!
• 1 cup of green tea

Dinner

• 1 plate of land (raw fish with rice), with soy sauce
• Blush cup with mushrooms
• 1 apple
• A cup of green tea

Dinner

• 1 portion of Sashimi (one dish of another fish), soy sauce and basebi (be careful, this paste made of water is very acute)
• 1 cup of integral rice
• 1 orange
• A cup of green tea

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

And now about the "good old days", let's make a trip on time, in 1975

The Japanese are one of the healthiest people in the world with the greatest life expectancy, 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 have studied the eating habits of the Japanese for more than half a century.Result:In 1975, Japanese culinary habits were appreciated by the highest evaluations.

Why was the Japanese diet of 1975 considered a model of diets?

For many decades, Japanese culture has been influenced by the western world, in particular, western power habits propagated in the country, and also brought with them diseases such as atherosclerosis and diabetes.The study in which the Japanese diet in mice was tested for several decades: in 2005, 1990, 1975 and 1960.

Result:The mice had the best health status with a diet plan in Japan since 1975. This group of mice had the greatest risk of diabetes and a healthy liver.

Cause:The average Japanese diet plan contained a large part of vegetables, fruits, seaweed and seafood in this particular year.In addition, in 1975, the diet was predominated by several fermented spices methods and a greater variety of herbs.In addition, the consumption of sweet juices and soft drinks at that 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, who were driven by the 1975 Japanese diet, were older and had a better memory than the mice that observed the 2005 diet.

But is it possible to transmit these results to people?A study by the Studies Committee of the University of Tokhoki in Sendai, Japan, "Research Ethics Committee" Der Tōhoku Uni, Sendai, showed 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 food plan. In the first group, the cholesterol was lower, as well as the risk of diabetes.In combination with one -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, nutrition in 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.

In short, we can say thatJapanese power 1975Compared to modern nutrition in Japan, and typical of the West, today's eating habits are more useful in many aspects.This healthier lifestyle and nutrition reduce the risk of diabetes, long -term cholesterol, reduces blood lipids and visceral fat, weight loss is a positive side effect.

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

1. Diversity:The daily menu generally 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, steamed or raw, also on the grill.The heat of freedom and roasted 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, contains 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 soybeans, shellfish, green and yellow vegetables and 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. Spices:Instead of salt and sugar for the taste, soybean, vinegar and sake sauce, fermented spices and fish broth are used.

Soup miso- This is a Japanese national dish, which is prepared quickly and very aromatic.The main recipe contains very few ingredients: it can enrich it as you want.Miso-Sup often eats for breakfast in Japan, but also as a snack or garrison.With filling, the soup becomes the main dish.

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

Mizopasta:This spicy paste consists of soybeans and, depending on the variety of several cereals, such as rice or barley.The ingredients are salty and fermented in barrels with the help of the Mold called Coji.There are light, dark, sweet and sharp miso pastes.Therefore, the choice of variety has a great effect on the taste of miso soup.Mizopasta is considered very useful because it contains probiotic lactic bacteria formed during fermentation.Dasha:The Japanese fish broth is prepared from combat combat of algae and flakes of beautiful dry (type of mackerel or tuna: "Katsuo-Bushi"-"Katsuo-Busi").If you want to cook Miso vegetarian soup, you can use dry shiitaka and, possibly, mushroom or angii fungi instead of beautiful flakes.

Miso soup: basic recipe

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

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

Use the miso-posse of your choice: in addition to soybeans, Shiro-Miss also contains rice and has a pretty soft and sweet taste.The darkest varieties of miso, such as Genmai or Hatco Miso, are more spicy.

How to cook Miso soup

Hot the Dasha broth, but not cook.
Omits the passage of miso through the sieve and mix well with the broth.First, use only part of the quantity, since Paste miso has a very salty flavor.Try the soup and then add more to miso pastes, if necessary.
Add the ingredients of your choice in an error in a few minutes before serving.Serve the soup finished in bowls.By the way, in Japan, the soup eats with food sticks, and then the broth is drunk with the cup.

Miso soup recipe: additives and condiments

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

• Rice or cooked pasta (for example, sarracene wheat dog noodles)
• Tofu cut by cubes
• Green onions or onions, cut into thin rings
• Mushrooms, finely chop
• Kohlrabi, fine shock
• Snow sections
• Leaf spinach, Park choi or mangold
• Fried vegetables such as broccoli, pepper or carrots

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

• soy sauce
• A little like the Lima
• Japanese wostershire sauce
• A few drops of sesame oil
• A little ginger dust and / or Chile.
• You can also cut fresh ginger and / or pepper in fine slices and leave a soup.

Advice:For many ingredients, you will have to go to an Asian store, but in regional markets you can buy fresh onions, fungi, kohlrabi and company.

The Tofu and other soy products now also occur in other countries.

Japaneseeat:

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

I hardly eat desserts, don't eat bread

Drink green tea

Do not fry in oil, use only some vegetable oil to fry

They go a lot and go by bicycle

Three three products

Rice/fish (algae)/soy (tofu)

Drink: green tea

And another Japanese secret

Do you want to become thinner at the 12 cm waist?- If so, do the next respiratory exercise!

Important!

• Do daily!
• Act before breakfast!
• Never hurry!

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

Exercise perform the beginning of 3 minutes, then increase time at 10 minutes.