Okinawa Diet

Okinawa is a small Japanese island of arhipelago, whose fame continues to grow, in part because longevitatii impressive and health of its inhabitants. In truth, the island of Okinawa, there are several centenari than in any other place in the world. But the inhabitants of the islands not only have the greatest hope of life in the world, but is happy and a very good state of health. Thus, diseases common in Western countries-diabetes, cancer, osteoporosis, vascular accident, cardiopatii - are much more rare in the island of Okinawa.

The fact that the island holds the world record longevitatii attracted the attention of researchers worldwide who have studied intensively "Okinawa case." Studies on the island of Okinawa population show that longevitatea status and good health of the population is not due to any of the gene, nor climate, but a healthy lifestyle - especially the food.

The regime of the food island of Okinawa residents is based on consumption of fish and seafood, and calorific aporturile are relatively small (800 kcal per day compared to 2300 kcal in Western countries).

Food base in Okinawa diet:

-- Vegetables and fruits (especially cucumbers)
-- Grain (rice, corn, semolina, pasta)
-- Products based on soy (tofu, soy milk)
-- Herbs (creson)
-- Fish and seafood (at least 3 times per week)
-- Red meat and dairy products in small quantities
-- Very little alcohol, sugar and salt
-- Tea and water - a lot off

Okinawa diet is primarily a healthy supply on the basis of tofu, fish, rice and vegetables, very poor in terms of caloriilor and fats.

Great food problem is our lack of adapting to its low level of physical activity, as well as the needs of our habits. The inhabitants of Okinawa island know they have to keep a supply adapted to their life and daily activity, also using the riches of nature.

On the island of Okinawa there are a number of cultural principles that place an emphasis on supply natural and healthy:

»Did not eat more than the body requires. "Hara hachi bu" is the essence of Okinawa and consists of lifting on the table before you have feelings of fullness. Another principle is the island's inhabitants "kuten gwa," encourages consumption of food rations in small businesses.

»Choose foods containing caloric small, but rich in vitamins and minerals. In truth, the island of Okinawa's population consuming foods calorica density (number of calories to 100 g) small - between 75 and 150 cal/100g - or very small - under 75 cal/100g food.

-- Cereals: rice, pasta pasta, semolina, sweet corn
-- Vegetables
-- Fruit-all, except dried fruit (apricots, raisins, figs) and oil (walnuts, hazelnuts, peanuts)
-- Fish, shellfish, seafood

»At least 7 gate of fruits and vegetables daily - they contain few calories, but provides vitamins, minerals, fibre, water, and giving the feeling of fullness.

»7 grain rations and / or dried vegetables per day, of which 2 rations based on soya. Bogate slow in sugars, vitamins, fiber and protein, whole grain are recommended, unlike refined cereals (white rice, white bread, pasta).

»Aromatic herbs, spices and marine algae. Aromatic plants containing vitamins and minerals, spices have antibacterial properties, and seaweed provides minerals, fiber, vitamins and antioxidanti.

»Consume over at least 3 times a week. The fish is the main source of animal protein in Okinawa diet, the preferred species without being fat, consumed raw (Sushi), boiled or grilled.

»Limiting the other products of animal origin (red meat, dairy). In average, the inhabitants of the island of Okinawa consume 18 times less meat and 3 times less than occidentalii milk. Instead, they prefer vegetable proteins, which contain various substances beneficial for our health (polyphenols, phytosterols).

»Excluding alcoholic beverages.

»Limiting consumption of sugar and salt. Preparations industrial products - cookies, candy - are very rare on the island of Okinawa. Therefore, its inhabitants consume 3 times less than occidentalii sweets. Using spices and herbs in traditional cuisine, allow waiver of salt.

»Drink a lot of water and tea. Water is the only drink indispensable, allowing the elimination toxinelor hydration and body.