Diet Okinawa (Okinawa, or Japanese diet) has long been at the center of discussions among dietitians, as well as other people who care about their health.
This diet is named after the island, located at the southern tip of Japan in the Pacific Ocean, and is due to both geographical location and certain eating habits.
Why do people in the East, especially the Japanese, liveLonger than their counterparts in other parts of the world? On average, typical Okinawans live for about 110 years with a healthy productive life, and this is longer than anywhere else in the world. And it's only partly because of the genetic component!
The recent research of the scientific community onPopulation showed that the most important factor affecting their longevity is the food that Okinawans have been eating for centuries. Therefore the name "diet" is rather conditional. The inhabitants of the island adhere to the constancy of eating, and do not connect to a particular dietary regime from time to time.
Let's look at the peculiarities of the Okinawan national cuisine together!
First, a limited number of calories. In the diet of islanders, 20% less calories than in the Japanese average: no more than 1 calorie per 1 gram, and on average Okinawans have a body mass index of 20.
Secondly, the food is rich in antioxidants. Diet Okinawa contains mainly green, orange and yellow vegetables, fruits, roots and tubers. These foods are good sources of antioxidants and vitamins such as C, A, as well as flavonoids of polyphenol compounds such as beta-carotene, and minerals such as calcium, iron and zinc.
Third, low fat and sugar content. Diet Okinawa is low in fat, in the diet only 25% of sugar and 75% of cereals. A low content of fats and sugar can help prevent ischemic heart disease and stroke.
Fourthly, vegetarian dishes and seafood. The traditional diet of islanders includes a relatively small amount of fish and a few more soy, vegetables with low calories and legumes. Almost no meat is used or excluded, eggs, dairy products. Soy (in the form of tofu), in addition to being a good source of protein, promotes health through the presence of compounds such as soluble dietary fiber, antioxidants and tannins.
Supporters of the Okinawa diet (Doctor of MedicineBradley Wilcox, PhD D. Craig Wilcox and MD Makoto Suzuki) divided food into four categories according to their caloric content as follows:
1. Groups of foods that contain calories in amounts less than or equal to 0.8 per gram. Citrus fruits - such as oranges, low-calorie vegetables, such as spinach, cucumbers, etc. They can be eaten on many portions a day without serious problems.
2. "Light" products. This group includes food with a caloric density of 0.8 to 1.5 calories per gram. Some fruits, such as bananas, and vegetables, such as potatoes, are examples from this category. They should be used in moderation.
3. "Medium" foods: a food group that has a caloric density of 1.5 to 3.0 calories per gram, such as cereals, such as wheat, legumes, lean meats. It is reported that you should use them only with careful monitoring of the size of portions, that is, in a small amount.
4. "Heavy" foods: foods that provide between 3 and 9 calories per gram. This category includes many oils and fats, nuts, seeds of oilseeds and red meat, which are recommended to use only occasionally.
It remains to note that among the population of the island, as well as among all Japanese, there are quite few full people and clearly overweight is clearly not a national problem for them!
Well, maybe it's time for us to adopt such a way of eating to prolong our active longevity?