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JAPANESE FOOD AS A SOURCE OF HEALTH

The latest research shows that the longest life expectancy in the world are Japanese. Average Japanese experience 84 years of age. Does it have to do with a traditional diet and lifestyle, which benefits health are traditional Japanese dishes and lots of interesting things about one of the oldest and most advanced civilization, we explain in this article.

Scientists and historians for a years monitored and devote a lot of attention to this very interesting nation. Especially with the advancement of technology and the detection of various diseases, people are increasingly turning to traditional Asian cultures, their way of life and way of treatment, which is certainly worthy of attention. The World Health Organization has found that the Japanese as a nation in the first place when it comes to the lowest rates of obesity in developed countries, with only 3% of overweight, as opposed to America with obesity rates of 33%.

Their way of cooking is based on very sound foundations: raw or steamed food or food prepared in the wok. Such a diet does not contain excess calories, no harmful fats, no use of oils, most of the fish meat that is eaten raw as sushi and sashimi. Source of protein and omega fatty acids are fish and mushrooms, a source hydrate, fiber and vitamins is rice, buckwheat noodles and steamed vegetables. Natural green tea as a beverage has a special place in Japanese culture. Portions are moderate, no overeating, the body is not struggling to digest food and that’s why you are constantly energized and rested. You can work long with full concentration, with very little sleep. Habit is all that remains of this diet, over time the body adjusts and there is no need for extra calories, and when you get to that stage of your daily tasks it is easier for you to perform, and certainly this will be healthier.

Of course it is the price of Japanese specialties at exclusive restaurants around the world is certainly the most expensive. Cheap and bad food mostly makes you unhealthy and obese. But such a diet can easily be applied by making meals at home. Get the groceries at the market take a little time, and there you have a healthy diet.

We will mention some of the specialties of this cuisine and give approximate nutritional composition.

Japanese soup with noodles. Soba noodles are made from buckwheat flour. Buckwheat in possession of vitamins B1 and B2, minerals and almost double the percentage of protein in relation to rice. Sashimi. Seafood in its purest form. This dish consists only of thin slices of raw salmon, tuna, squid, or anything else fresh. No matter what fish you choose, you are guaranteed you will get a huge percentage of protein and nutrients with very little fat. Edamame. It represents a fresh glow, which can be a great appetizer. It contains a high percentage of protein, omega 3 fats and fiber. Serve with fresh vegetables will lead to the full before the main course, and time will not come to overeating. Shiitake Mushrooms. This food is very rich in protein and has a low percentage of fat. It is used in Asian medicine for centuries. Studies show that shiitake mushrooms protect against cardiovascular disease and high cholesterol. Tofu. This is a very standard food in the Asian kitchen. Similar properties as shiitake, a lot of protein and little fat. It can be easily combined and used as a dietary supplement.Wasabi. This unique flavor contains the same chemicals, to fight cancers, like in broccoli and cabbage.Wasabi also reduces the risk of heart attack. Nigri. Thin slices of fresh fish wrapped around rice with bits of seaweed. Most chefs in restaurants that it is much easier to handle if raw fish is mixed with rice and some restaurants use or brown rice. Seaweed. This staple is indispensable when it comes to consuming a sufficient amount of minerals. Seaweed contains several things that our bodies need, including zinc, selenium, iodine, and vitamin B12. It also help to reduce blood pressure and cholesterol levels.


These are some important details that characterize a healthy diet in the Japanese way. Changing bad habits with better, accept the fact that health enters the mouth, giving an example to others and most importantly give an example to your children, ones it’s up to yourself. This diet will help your working day to be more efficiently and your life much longer. So the Japanese are doing this!

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JAPANSKA KUHINJA KAO IZVOR ZDRAVLJA

Najnovija istraživanja pokazuju da najduži životni vek na svetu imaju Japanci. Prosečno Japanac doživi 84 godina starosti. Da li to ima veze sa tradicijonalnom ishranom i stilom života, koje benefite na zdravlje imaju tradicionalna japanska jela i još puno zanimljivih stvari u vezi jedne od najstarijih i najnaprednijih civilizacija, pojasnićemo u ovom tekstu.

Naučnici i istoričari godinama prate i posvećuju puno pažnje ovoj veoma interesantnoj naciji. Posebno sa napretkom tehnologije i otkrivanjem raznih bolesti, ljudi se sve više okreću tradicionalnim azijatskim kulturama, njihovim načinom života i načinom lečenja, koji svakako zavređuju pažnju. Svetska Zdravstvena Organizacija je ustanovila da su Japanci kao nacija na prvom mestu što se tiče najniže stope gojaznosti u razvijenim zemljama sa samo 3% gojaznih, za razliku od Amerike čija je stopa gojaznih 33%.

Njihov način pripreme hrane se zasniva na veoma zdravim osnovama: sirova hrana, hrana kuvana na pari ili pripremana u VOK-u. Takva ishrana ne sadrži suvišne kalorije, nema štetnih masti, nema upotrebe ulja, većina mesa tj ribe se jede sirova kao sushi i shashimi. Izvor proteina i omega masnih kiselina su riba i pečurke, izvor hidrata, vlakana i vitamina je pirinač, heljdine nudle i bareno povrće. Naravno zeleni čaj kao napitak zauzima posebno mesto u japanskoj kulturi. Porcije su umerene, nema prejedanja, organizam se ne muči da ovakvu hranu dugo vari i zato ste stalno puni energije i odmorni. Možete da radite dugo puni koncentracije, kao Japanci sa vrlo malo potrebnog sna. Navika je sve što preostaje za ovakav način ishrane, vremenom se organizam navikne i nema potrebu za dodatnim kalorijama, a kada dođete do tog stadijuma vaše svakodnevne obaveze ćete lakše obavljati i svakako biće te zdraviji.

Naravno da je cena japanskih specijaliteta po ekskluzivnim restoranima  širom sveta svakako najskuplja. Jeftina i loša hrana uglavnom vas čini nezdravim i gojaznim. Ali ovakav način ishrane možete lako primeniti praveći obroke kod kuće. Nabavite potrebne namirnice u marketu odvojite malo vremena i eto vam zdrava ishrana. Pomenućemo neke specijalitete ove kuhinje i dati okviran nutricionistički sastav.

Japanska Supa sa Nudlama. Takozvani Soba rezanci su napravljeni od heljdinog brašna. Heljda poseduje vitamine B1 i B2, minerale i skoro dupli procenat proteina u odnosu na pirinač.

Sashimi. Plodovi mora u svom najčistijem obliku. Ovo jelo se sastoji samo od tanke kriške sirovog lososa, tune, lignje, ili bilo čega drugog svežeg. Bez obzira koju ribu da izaberete, vi ćete garantovano dobiti ogroman procenat proteina i hranljivih materija sa vrlo malo masti.

Edamame. Predstavlja svežu soju, koja može biti odlično predjelo. Sadrži veliki procenat proteina, omega 3 masti i vlakana. Serviranje sa svežim povrćem će dovesti do sitosti pre glavnog jela i time neće doći do prejedanja.

Shiitake Pečurke. Ovo hrana je veoma bogata proteinima i poseduje mali procenat masti. Koristi se u azijskoj medicini vekovima. Studije su pokazale da shiitake gljive štite od kardiovaskularnih bolesti i visokog nivoa holesterola.

Tofu. Ovo je jedna veoma standardna namirnica u aziskoj kuhinji. Slična svojstva kao i šitaki, puno proteina a malo masti. Može se lako kombinovati i služiti kao dodatak ishrani.

Wasabi. Ovaj jedinstveni ukus sadrži iste hemikalije za borbu protiv raka koje se nalaze i u brokoliju i kupus. Wasabi takođe smanjuje rizik od srčanog udara.

Nigri. Tanki listići sveže ribe obmotani oko pirinča sa delićima morske trave. Većina kuvara u restoranima smatra da je mnogo lakše rukovati sirovom ribom ako se pomeša sa pirinčem, a neki restorani koriste i braon pirinač.

Alge. Ova namirnica je nezamenjiva kada je u pitanju konzumiranje dovoljne količine minerala. Alge sadrži nekoliko stvari koje našem telu trebaju, uključujući cink, selen, jod, i vitamina B12. Alge takođe pomažu da se smanji krvni pritisak i nivo holesterola.

Ovo su samo neke bitne pojedinosti koje karakterišu zdrav način ishrane na japanski način. Menjanjem loših navika boljim, prihvatate činjenicu da zdravlje ulazi na usta, dajete primer drugima i najbitnije dajete primer najbližima i svojoj deci da sve zavisi od vas samih. Ovakvom ishranom pomažete sebi da svoj radni dan učinite efikasnijim a svoj život dužim. Tako to Japanci rade! 

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