Okinawa yog thaj av nyob rau sab qab teb ntawm Nyij Pooj uas cov pej xeem muaj kev ua neej ntev tshaj plaws hauv lub ntiaj teb. Thaum muaj ntau ntau yam rau cov neeg uas ua neej ntev ntev, muaj qhov zoo tsam lawv noj zaub mov feem ntau ua si qee qhov. Okinawan kev noj haus yog ua los ntawm feem ntau ntawm zaub thiab legumes, tshwj xeeb tshaj yog kua. Nws tsis muaj calorie ntau ntau thiab muaj rog, thiab muaj cov kab mob hauv cov carbohydrates.
Feem ntau cov carbohydrates tau los ntawm cov zaub, nrog ib qho me me ntawm cov nplej los yog noob, thiab tsis muaj piam thaj los yog cov khoom qab zib sib txawv. Muaj tsuas yog me ntsis ntawm cov nqaij liab thiab tsawg npaum li cas ntawm cov mis. Ntses yog haus dej hauv cawv, thiab haus cawv tsuas yog haus dej haus tsis tau.
Cov khoom noj khoom haus hauv cov khoom noj no muaj xws li cov qos yaj ywm qab zib, kua, iab melon, shiitake nceb, burdock, jasmine tshuaj yej, seaweed, thiab muaj ntau yam tshuaj ntsuab thiab tshuaj lom. Nov yog qee qhov uas koj yuav tsum tau mus yuav khoom hauv khw muag khoom noj lossis Asmeskas cov lag luam.
Sweet Potatoes
Hauv yav dhau los, tsis tshua muaj kev yoojyim Okinawans noj cov qos yaj ywm qab zib. Ntau thiab ntau cov qos yaj ywm qab zib. Rice, tshwj xeeb tshaj yog dawb txhuv, yog kim kim thiab yog vim li cas ib qho cim ntawm tus cim: nws yog ib yam khoom noj tsuas yog los ntawm cov pej xeem wealthy. Qhov zoo tshaj plaws txog cov qos yaj ywm qab zib yog lawv yog cov cev xeeb tub thiab cov nplua nuj nyob hauv cov vitamins A thiab C, calcium thiab potassium.
Lawv nyob nraum kuj muaj fiber ntau thiab muaj vitamin E.
Soy
Okinawan noj tshuaj muaj xws li cov kua qaub rau hauv daim ntawv ntawm miso muab tshuaj txhuam thiab taum paj. Soy yog ib qho zoo heev ntawm cov khoom cog protein, thiab nws muab cov qog ntawm cov protein nyob hauv Okinawa noj. Soy kuj muaj phytochemicals hu ua flavonoids thiab phytoestrogens, uas yuav muaj kev noj qab haus huv zoo.
Ntsuab Melon
Bitter melon yog ib tug gourd uas nws tseem hu ua goya, goo-fa lossis kuas. Nws tau siv ua cov khoom qab zib, cov khoom noj ua kib thiab ua tau rau hauv kua txiv los yog tshuaj yej. Nws muaj fiber ntau thiab vitamin C, ntxiv rau nws muaj qee yam phytochemicals lig. Tej zaum nws yuav tsis yooj yim rau koj nrhiav tau iab kab hauv koj lub khw muag khoom noj khoom haus, tab sis Esxias zaub mov lag luam tej zaum yuav nqa nws.
Shiitake nceb noj
Cov loj nceb no muaj nyob rau ntau hom Esxias ua noj ua haus. Lawv yog cov muaj txiaj ntsim, thiab lawv yuav muaj qee cov kev pabcuam kev noj qab haus huv uas yuav cuam tshuam koj lub cev thiab pab tswj cov roj (cholesterol). Koj tuaj yeem pom cov nceb no hauv cov khw muag khoom noj feem ntau, lossis lawv nrhiav tau hauv cov kaus poom zaub.
Seaweed
Kombu, hijiki, thiab mozuku yog seaweeds feem ntau siv hauv Okinawa. Lawv feem ntau tau txais kev pab cuam nrog noodles, hauv zaub nyoos, pleev xim rau, thiab nrog zaub. Seaweed yog siab hauv iodine, folate, calcium, hlau, magnesium, thiab astaxanthin . Nws tsis yog yooj yim mus nrhiav cov hom seaweed hauv khw muag khoom, tab sis koj tuaj yeem nrhiav tau nori, uas yog muag hauv cov ntawv khov, thiab qee zaus siv thaum npaj sushi.
Tshuaj thiab Tshuaj
Qee qhov kev yob siv rau hauv kev noj haus no muaj peev xwm pab tau kev noj qab haus huv thiab ntxiv tsw tsis ntxiv cov calorie ntau ntau.
Lawv muaj xws li turmeric, mugwort, Okinawan peppers, thiab fennel noob.
Vim li cas Diet yuav ua hauj lwm
Okinawan noj tsis muaj calorie ntau ntau thiab fiber ntau heev, yog li nws tuaj yeem pab koj poob lossis tuav qhov hnyav, uas yog qhov tseem ceeb rau kev tiv thaiv kab mob xws li kab mob plawv, mob ntshav qab zib, thiab qee hom mob cancer.
Koj tuaj yeem hais cov khoom noj Okinawan yog cov khoom noj khoom haus, uas tuaj yeem pab txo txoj kev pheej hmoo ntawm cov kab mob ntev ntev rau ntau yam:
- Cov roj tsawg (tshwj xeeb tshaj yog rog), tab sis tseem muaj roj omega-3 fatty acids. Yam tsawg kawg ntawm cov roj ntawm cov roj saturated muaj peev xwm nce tus mob thiab omega-3 tus yuav txo qhov mob.
- Tsawg ntawm cov carbonated refined (xws li qab zib), yog li nws tsis muaj qhov cuam tshuam loj heev rau koj cov ntshav qab zib. Qhov no yog qhov zoo vim tias cov ntshav qab zib yuav ua rau lub xeev muaj zog tuaj rau hauv koj lub cev uas ua rau kom muaj kab mob thiab muaj mob.
- Nyob hauv cov vitamins C, E thiab A, thiab phytochemicals. Cov kev lag luam no ua haujlwm ua antioxidants los tiv thaiv koj lub hlwb kom txhob muaj kev puas tsuaj (yam li haus luam yeeb, qaug qis, roj ntses roj thiab roj thiab lwm yam). Cov kev pabcuam no yuav pab txo kom txhob muaj mob.
Puas yog Okinawan noj zaub mov rau koj?
Qhov loj tsis zoo yog tias nws nyhav kom muaj siab hauv sodium. Yog tias koj noj cov zaub mov tsis muaj ntsev, thov nrog koj tus kws kho mob tham ua ntej yuav ntxiv cov zaub mov muaj ntsev xws li miso, ntses ntses, lossis kua ntses (txawm ntsev cov kua ntsev tsawg dua hauv sodium). Nws tau hais tias lub nplua mais ntawm txiv hmab txiv ntoo thiab zaub siab nyob rau hauv poov tshuaj thiab calcium counteracts lub sodium, tab sis koj yuav tsum tsis txhob yuav nws.
Qhov kev noj haus no muaj tsawg heev hauv cov nqaij liab, qe, thiab nqaij qaib. Tias 's noj vim tias koj tuaj yeem tau txais cov protein ntau txaus los ntawm cov kua thiab ntses. Tab sis nws kuj muaj tsawg tsawg nplej, txawm yog whole grains, thiab nws muaj tsawg heev hauv cov khoom noj siv mis. Koj tuaj yeem tau txais cov khoom noj haus txaus tsis muaj cov zaub mov noj, tab sis nws tsis yooj yim los ua raws li cov zaub mov uas txwv tsis pub noj.
Koj tsis tas ua raws Okinawan noj zaub mov religiously mus pom ib co kev pab: Ib txhia ntawm cov khoom no yuav muab tso rau hauv koj cov khoom noj:
- Noj ntau dua zaub, zoo dua yog cov uas sib sib zog nqus ntsuab los yog ci ntsa iab. Lub hnub qub ntawm Okinawa noj yog cov qos yaj ywm. Lawv yooj yim mus nrhiav tau tom khw muag khoom noj (txawm tias lawv yuav tau mislabeled li yams).
- Xaiv cov kua thiab kua zaub. Sim ntxiv tofu rau cov do-fry los yog hloov los ntawm cov mis nyuj mis nyuj rau kua mis.
- Sib pauv koj cov nqaij liab kom noj ntses. Los yog zoo dua tsis tau, txog li koj txais ntawm legumes.
- Ntxiv cov nceb noj rau koj cov zaub mov. Sim ntau ntau yam xws li shiitake, oyster, thiab King trumpet nceb. Lawv qab qab thiab siv tau rau qhov chaw ntawm cov nqaij raws li qhov tseem ceeb ntawm kev noj mov.
> Source:
> Willcox DC, Willcox BJ, Todoriki H, Suzuki M. "Okinawan noj zaub mov: Kev Noj Qab Haus Huv Rau Cov Nqes Qis, Nqaij Nqaij-Nqus, Antioxidant-Phaj Noj Zaub Tsawg Qis Hauv Glycemic Load." Jam Coll Nutr . 2009 Aug; 28 Cov Khoom Siv: 500S-516S.