Japanese diet.Menu

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

If we want to lose weight, we often start on a strict diet, which is not performed in 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 enjoy it.

Japanese diet

Travel to Japan.The choice of goods

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

Upon closer inspection this is like

• rich of protein,
• Low -fat
• And gluten -free diet.

1. FishContains a lot of omega-3 fatty acids that are useful.
2. VegetableThey contain the necessary vitamins and fill their stomach well.
3. Do not be afraid of carbohydrates: At first glance, it seems that with the ubiquitous carbohydrate phobia that an incredible amount of white rice is eaten in Japan.Obviously, this is not a very harmful defect.RiceIt does not contain gluten and contains low fat.
4. SoupAnd fermented dairy products.That they barely eat in Japan isProducts.
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 likeEnzyme productsLike Miso or Kimchi.They contain probiotics that are useful for the intestine.This, on the other hand, plays a major role in losing weight.And one more that we can adopt from the Japanese: They eat a lot of soup even for breakfast.

Travel to Japan.Methods of cooking

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

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

In Japanese, eating consciously

In Japan, food is considered an independent operation that you must focus on.Food should eat slowly and consciously and enjoy it.Therefore, it is not usually eaten "by the way" or "Go".It is neither a walk nor on the subway nor during work, nor when you watch TV.Of course, this is not forbidden, but in fact, a diet should be performed, especially when it losing weight, consciously.With this absorption method feels a feeling of recording.Since working days and school days in Japan can be very long, it also means that there are longer breaks for food.TooshareLess in Japan.You will not see the disk overloaded with food.

Weight accompanied by fast food

Slow food (slow food)In Japan in development.If you mimic this, you can deliberately lose weight, not starvation.However, it should be noted that Japan appears more and more from the west of new currents: for example fast food.Previous habits in food disappear ...

This has consequences: Japan also recover when they say goodbye to traditional food!Nevertheless, the country is also fighting this, Japan in 2009 took decisive measures against the causes of overweight.Medical examinations are regularly conducted in all municipalities and large companies.Companies should pay more for health insurance if their employees have too heavy or have high blood pressure, high blood fat or increased blood sugar.In view of such measures, many Japanese choose 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 can vary.The Japanese diet should be at least four weeks.This time is sufficient to stimulate fat burning.There are people who have lost from3to8Kilos in four weeks with a diet.You can increase the outcome even more if you start a sports plan.

• During the diet, many vegetables and fiber are used.The food plan provides1200 caloriesper day.
• It is mainly suggested that rice, fish and vegetables.
• Drinks: A lot of green tea and water.
• Watch out on fresh cooking - no finished products.
• Take sports or train for endurance.
• Plan enough time to cook.

Contact your doctor.- Any dietary changes can lead to disorders.The reasons are mainly spiritual in nature and due to low calorie consumption.Contact your doctor if the symptoms are preserved.

The benefits of the Japanese diet

Japanese diet- This is a healthy mixed diet.Much attention is given to fresh products and balance on dishes.

The disadvantages of the Japanese diet

• Small calorie consumption, this can cause hunger and distress.For people with overweight, overall calorie consumption can be even too small.
• Cooking fresh dishes can be boring in the long run for those who are used to feeding fast food.
• Industrial visits to a cafe or restaurants with friends are facing choices.
• Diet requires great endurance.

But those who complete the Japanese diet will be rewarded with more loss at excess weight.

If you want to see great results, make a sports schedule.Be sure to consume enough protein.Otherwise, you can't increase muscle mass.In the worst case, you will lose your muscles.Evil sports and other high loads should be avoided.

Japanese diet.Menu

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

Breakfast

• 1 tangerine
• 1 cup miso.This typical Japanese soup provides a lot of energy but is low in fat.By the way, it consists of fish broth, tofu, seaweed, miso (flavored soybean pasta) and green onions.Recipe below!
• 1 cup green tea

Dinner

• 1 plate of sushi (raw fish with rice), with soy sauce
• a cup of noodles with mushrooms
• 1 apple
• a cup of green tea

Dinner

• 1 served sashimi (other fish dishes), soy sauce and wasabi (be careful, this waterlocker pasta is very strong)
• 1 cup whole grain rice
• 1 orange
• a cup of green tea

In addition, movement (pedestrian or cycling) is recommended, such as enjoying simple, small parts.

And now about the "good old days" - let's go back in time, until 1975

The Japanese are among the healthy people in the world, with the longest life expectancy, at that time they are thin due to exemplary diet.Now, Nippon.com magazines have published a study that justifies the reasons for Japan's good health for the diet.Nutritionists have been studying Japanese eating habits for more than half a century.Result:In 1975, Japanese cooking habits were highly valued.

Why the Japanese diet since 1975 was considered a diet model

For many decades, Japanese culture was influenced by the Western world, especially Western eating habits that spread to the country and also brought diseases such as atherosclerosis and diabetes.A study that tested the Japanese diet for mice for several decades - in 2005, 1990, 1975 and 1960.

Result:The mice had the best state of health with a diet in Japan since 1975. This group of mice was at the lowest risk of diabetes and healthy liver.

Cause:The Japanese diet plan contained a large part of vegetables, fruits, algae and seafood this particular year.In addition, in 1975, the diet was mainly of various methods of fermented spices and more selection of herbs.In addition, the consumption of juice and sweet soft drinks at that time in Japan was not as common as today - both drinks are considered harmful health in large quantities.

After the 48 -week period, the scientists found that the mice, which were powered by the Japanese diet from 1975, were older and had better smaller than mice who followed the diet in 2005.

But is it possible to promote these results?A study conducted by the University of Tokki's Sendi, Japan, "Research Committee" Der Tōhoku Uni, Sendai, proved that the 1975 diet has the same positive effect on people.Treatment with one -time training three times a week also reduced the 1975 diet and increased endurance in the group of participants aged 20 to 30 years.

Summary can we say thatThe power of Japanese 1975Compared to modern nutrition in Japan - and typical of the West, today's eating habits are more useful in many ways.This healthier lifestyle and nutrition reduce the risk of diabetes, cholesterol in the long run, reduces blood fat and bowels, weight loss is a positive side effect.

The 1975 diet, along with regular exercise, promotes weight loss.

1. Variety:Daily menu usually consists of many small different dishes that are served with soup and rice - instead of one large main course.
2. Preparation:The most popular three types of dishes prepared in 1975 were boiled, steamed or raw, also grilled.Freedom temperature and frying were used less often.This form of preparation has the result that the most important nutritional value is lost in the heat.For example, oily fish, such as COD, contains important omega-3 fatty acids.After frying, the fish contains only a third of the starting fat compared to raw fish, such as sashim.
3. Ingredients:The 1975 diet is especially rich in soy products, seafood, tubers 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 for taste, soy sauce, vinegar and sake, fermented spices and fish broth.

Soup Miso- This is Japanese international law, quickly preparing and very aromatic.The main recipe contains very few ingredients - you can enrich it as you want.Miso-SUP is often eaten for breakfast in Japan, but also as a snack or trim.With fullness, the soup will be the main course.

As a foundation for soup, you only need two ingredients:

Mizopasta:This spicy paste consists of soybeans and - depending on the variety - of various grains, such as rice or barley.The ingredients are salt and fermented in barrels with the help of so -called mold of Coji.There are light and dark, sweet and sharp miso pasta.Thus, the choice of variety has a great impact on the taste of Miso soup.Mizopasta is considered very useful because it contains probiotic milk bacteria formed during fermentation.Dasha:The Japanese fish broth is made from a battle against seaweed and dried bonito chips (type of mackerel or tuna: "Katsuo-Bushi"-"Katsuo-Busi").If you want to cook Miso vegetarian soup, you can use dried shiitaka and possibly mushrooms of maitaka or enki instead of bonito flakes.

Miso Soup: Basic Recipe

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

• 750 milliliters of dasha
• About two or three tablespoons of Miso-Pasta

Use Miso-Poste of your choice: In addition to soy, Shiro-Miso also contains rice and has a rather soft and sweet taste.Darker varieties miso, such as Genmai or Hatcho Miso, are stronger.

How to cook Miso soup

Dasha heat - but not cook.
Release the Miso pass through a sieve and mix well with broth.First, use only part of the volume, where Paste Miso has a very salt taste.Try soup and then add more to Miso Pasta, if necessary.
Add ingredients of your choice in the variation after a few minutes before serving.Serve a finished soup in bowls.By the way, in Japan, the soup is eaten with sticks for food and then the broth is drunk from the cup.

Miso Soup Recipe: Address and spice

For your soup, you can create different ingredients.In Japan, much attention is given 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:

• Boiled rice or paste (for example, noodles of buckwheat dogs)
• Tofu slice of dice
• Onion or green onion, cut into thin rings
• Mushrooms, fine chopping
• Kohlrabi, fine chopping
• Furnace
• Leaves spinach, garden choi or mangold
• Fried vegetables like broccoli, pepper or carrots

Although the soup miso is very sharp in itself, it can be seasoned with a few spices.For example:

• soy -sauce
• A bit like lime
• Japanese Wostershire sauce
• Several drops of sesame oil
• A small powder of ginger and / or chili pepper.
• You can also cut fresh ginger and / or pepper into thin slices and leave behind in soup.

Council:For many raw materials, you need to go to Asian store, but in regional markets you can buy fresh onions, mushrooms, kohlrabi and co.

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

JapaneseEat:

• rice, fish (raw and cooked), vegetables, all and algae
• Small dose
• Various foods (up to 30 different a day)
• In breakfast soup, fish, rice, vegetables
• Fresh seasonal raw products

Almost don't eat desserts don't eat bread

Drink mainly green tea

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

They go a lot and go on bicycles

The top three goods

Rice/fish (algae)/soy (tofu)

Drink: Green tea

And another secret from Japanese

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

Important!

• Perform daily!
• Bring for breakfast!
• Never hurry!

1. Feet place each other at a convenient distance.The knees, of course, "look".
2. Move the weight of the body to the rear leg, the right front.
3. Inhale to you for 3 seconds.
4. Inhale for 7 seconds.Relax the muscles.Tear your hands.

Exercise performs at the beginning of 3 minutes and then increases time for 10 minutes.