Japanese diet.Menu

Japanese is still one of the worst people in the world.A look at their diet shows why it is how we can benefit from it.

If we want to lose weight, we often start with strict diets, which are then not executed in a few days or weeks for all strict rules.In fact, it is very simple: let's look at the worst ones - in Japan.

There they respect food and enjoy it.

Japanese diet

Travel to Japan.Products choice

manySquirrel: The main ingredients of Japanese diet are fish, rice and vegetables.Also sleep and fruit.

On near exam, this is like this

• Rich in protein,
• low fat
• And gluten -filled diet.

1. fishThere are many omega -3 fatty acids that are useful.
2. vegetablesThey contain essential vitamins and fill the stomach well.
3. Do not be afraid of carbohydrates: At first glance it seems that with omnipresent carbohydrate phobia that an incredible amount of white rice is eaten in Japan.Obviously, it is not very harmful for defects.RiceIt does not contain gluten and has some fat.
4. stockAnd fermented milk products.That they hardly eat in JapanDairy products,
5. AlthoughCerealSometimes they are used, for example, as pasta, they are not the main food products.
6. MeatThey eat much less than fish.
7. But Japanese likesEnzymed ProductsLike misso or kimchi.They contain probiotics which are useful for the intestines.This, in turn, plays a big role in losing weight.And another thing we can adopt from Japanese: they also eat a lot of soup for breakfast.

Travel to Japan.ways of cooking

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

Of course, there is also fried food, for example, a popular tempo, but then it is only used as a side dish in small amounts.In Japan, the presentation and design 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 action that you should focus on.Food should be eaten slowly and consciously and enjoy it.Therefore, it is traditionally not eaten "by" or "go".That is, neither during a walk, nor in the metro, nor during work, nor on watching TV.Of course, it is not prohibited, but, in fact, a diet, especially when losing weight, should be done consciously.With this method of absorption of food, a feeling of satisfaction is felt.Since working days in Japan and school days can be very long, it also means that there are long breaks for food.TooPartLow in Japan.You will not see a plate overload with food.

Weight comes with fast food

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

Its results are: Japanese also recover when they say goodbye to their traditional food!Nevertheless, the country is also fighting very strictly with it, in 2009 Japan took decisive measures against the causes of overweight.Medical testing is done regularly in all municipalities and large companies.Companies should 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 miss-SP with fish instead of toast in the morning.

How long does Japanese diet last?

Time and possible weight loss may vary.The Japanese diet should be observed at least four weeks.This time is enough to stimulate fat burning.There are people who have lost3To8One kilogram in four weeks with a diet.The result can be increased even more if you start a sports program.

• During the diet, many vegetables and fiber are used.Provides diet plan1200 caloriesdaily.
• It is mainly proposed rice, fish and vegetables.
• Drinks: A lot of green tea and water.
• Take care of fresh cooking - no finished product.
• Take sports or train for endurance.
• Plan enough time for cooking.

consult a doctor.- Any change in diet can cause diseases.The causes are mainly mental in nature and due to low calorie consumption.Consult a doctor if the symptoms are preserved.

Benefits of Japanese Diet

Japanese diet- This is a healthy mixed diet.The balanced structure of fresh products and cuisine is given great attention.

Japanese diet loss

• Consumption of low calorie, it can cause a sense of hunger and unhealthy.For overweight people, total calorie consumption can be very low.
• Fresh dishes can be teduned for a long time for people cooking that are used to feed fast food.
• Spontaneous trips in a cafe or restaurant with friends face an option.
• Diet requires a lot of endurance.

But those who successfully finish the Japanese diet will be rewarded with greater weight loss.

If you want to see big successes, create a sports program.Be sure to consume enough protein.Otherwise, you cannot increase the muscles.In the worst situation, you will lose your muscles.Wicked 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.Enjoying food and food (slow absorption of food) is also very important.

Breakfast

• 1 tangerin
• Miss 1 cup.This specific Japanese soup gives too much energy, but it is low fat.By the way, it includes fish broth, tofu, algae, misso (flavored soy paste) and green onions.Recipe below!
• 1 cup green tea

dinner

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

dinner

• Sashimi (a dish of other fish), soy sauce and 1 part of bassbi (be careful, this paste made of water curse is very intense)
• 1 cup full grain rice
• 1 orange
• A cup of green tea

In addition, exercise is recommended (cycling or riding), as well as simple, small things.

And now about "Good Old Times" - let's make a trip to time in 1975

Japanese is one of the world's most healthy people, with the largest long -life expectations, 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 Japanese with its nutrition.Nutritionists have studied Japanese food habits for more than half a century.Result:In 1975, the Japanese Pak habits were appreciated by the highest assessment.

Why Japanese diet of 1975 was considered a model of diet

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

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

Reason:The average Japanese diet plan had a large part of vegetables, fruits, algae and seafood in this particular year.In addition, in 1975, the diet was prepared by various methods of fermented spices and a large variety of herbs.In addition, consumption of juice and sweet soft drinks in Japan was not common as today - both drinks are considered harmful to health.

After the 48-week period, researchers found that the rats, which were operated by the Japanese diet of 1975, were older and a better memory than mice watching the 2005 diet.

But is it possible to tell these results to people?A study conducted by Tokhoki University Studies Committee in Sendai, Japan, "Research Athics Committee" Der Toku Uni, Sandai proved that the diet of 1975 has the same beneficial impact on people.And a group of participants who followed the 1975 diet during the 28-day period crossed the indicators of those who followed the 2005 food plan.In the first group, cholesterol was low, as well as the risk of diabetes.In combination with a training three times a week, the diet of 1975 also reduced stress and increased patience in a group of participants between 20 and 30 years of age.In general, nutrition in Japanese style can also help reduce lipid levels in blood and intestinal fats, which are considered harmful to health due to its metabolic activity.

In summary, we can say thatPower of Japanese 1975Compared to modern nutrition in Japan - and specific to the West, food habits are more useful in many cases today.It reduces the risk of healthy lifestyle and nutrition diabetes, reduces cholesterol, blood lipids and intestinal fat in the long run, weight loss is a positive side effect.

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

1. Diversity:The daily menu usually contains many small separate dishes that are served with soup and rice - instead of a large main dish.
2. Preparation:The most popular three types of dishes prepared in 1975 were boiled, boiled or raw, also grilled.Freedom heat and roasting were used less frequently.This form of preparation is the result of the fact that the most important nutritional values are lost in summer.For example, omega -3 fatty acids are important in oily fish, such as CODs.After frying, the fish has only one third of the initial fat compared to the raw fish, such as Sashim.
3. Material:The diet of 1975 is particularly 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 amounts.
4. Spices:Instead of salt and sugar, soy sauce, vinegar and sake, fermented spices and fish broth are used for flavor.

Soup misso- It is a Japanese national dish, quickly preparation and very fragrant.The main recipe has very few ingredients - you can enrich it at your will.Miss-SP is often eaten for breakfast in Japan, but also as a snack or side dish.With filling, the soup becomes the main dish.

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

Mizopasta:This spicy paste contains soybeans and - depending on the variety - various grains, such as rice or barley.The material is salty and fermented, which is in the barrel with the help of so many molds of Koji.There are light and dark, sweet and sharp misso paste.Thus, the choice of diversity has great effects on the taste of the Misso soup.Mizopasta is considered very useful because it contains probiotic lactic bacteria formed during fermentation.Dasha:Japanese fish broth is prepared from seaweed combat combat and dried bonito flex (type of mackerel or tuna: "Katsuo-Bashi"-"Katsuo-Busy").If you want to cook the Misso Vegetarian Soup, you can use dried Shivaka and possibly, Mataka or ANOKI mushrooms instead of Bonito Flex.

Miso Soup: Basic Recipe

For four small parts of Misso Soup, you will need the following materials:

• 750 ml of condition
• About two or three tablespoons of miso-dice

Use the misso-post of your choice: Apart from soy, Shiro-Miso also contains rice and has a soft and sweet taste.Deep varieties of misso, such as Jenmai or Hacho Miss, are more spicy.

How to cook misso soup

Heat the broth of the condition - but do not cook.
Leave the misso-pass through the sieve and mix well with the broth.First, use only part of the volume, as the paste misso has very salty taste.Try the soup, and then add more to the misso paste, if necessary.
In a few minutes before serving, add the components of your choice to the miss -port.Serve prepared soup in the bowl.By the way, in Japan, the soup is eaten with sticks for food, and then the broth is intoxicated by the cup.

Miso Soup Recipe: Additives and Seasonings

For your soup, you can prepare different ingredients.In Japan, a lot of attention is paid to the fact that the material is cut evenly - so the prepared soup looks very beautiful.Some examples are given to enrich your soup misso:

• Rice rice
• Tofu
• Onion or green onion, cut into thin rings
• Mushrooms, fine chops
• Kohlbi, Fine Chop
• Ice section
• Leaf Spinach, Park Choi or Mangold
• Fried vegetables

Although miso soup is very spicy on its own, it can be seasoned with several spices.For example:

• Soy sauce
• Lime like a little lime
• Japanese Vester Share Sauce
• A few drops of sesame oil
• A small powder of ginger and / or chili pepper.
• You can also cut fresh ginger and / or black pepper into thin slices and leave it in a soup.

Advice:For many materials, you have to go to an Asian store, but in the regional markets you can buy fresh onions, mushrooms, kohabi and co.

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

JapaniEat:

• Rice, fish (raw and cooked), vegetables, all and algae
• small parts
• Different foods (30 separate)
• For breakfast soup, fish, rice, vegetables
• Fresh seasonal raw products

Do not eat almost desserts, don't eat bread

Mainly drink green tea

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

They go a lot and go on a bicycle

top three products

Rice/Fish (Algae)/Soya (Tofu)

Drink: Green Tea

And another secret from Japanese

Want to be thin in the waist of 12 cm?- If yes, do the following respiratory exercise!

Important!

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

1. The feet put each other at a convenient distance.Knee, of course, "look" forward.
2. Take the body weight in the Hind leg, straighten the front.
3. Inhale for 3 seconds.
4. Exhale for 7 seconds.Relax the muscles.Rip your hands.

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