He aha ka papahana ʻai Kepanī? ʻO nā mea āpau āu e ʻike ai

Anter

• He aha ka papaʻai Kepanī kuʻuna?
• Pehea e hahai ai i ka papaʻai Kepanī maʻamau
• ʻO nā pono olakino kūpono o ka papaʻai Kepanī maʻamau
• Waiwai i nā mea momona a me nā mea hoʻohui pono
• Hiki ke hoʻomaikaʻi i kāu digestion
• Hiki ke hāpai i kahi kaupaona olakino
• Pale aku ai i nā maʻi kūmau
• Hiki ke kōkua iā ʻoe e ola lōʻihi
• Nā meaʻai e ʻai ai
• Nā meaʻai e kaupalena a hōʻalo paha
• Papa kuhikuhi laʻana
• Lā 1
• Lā 2
• Lā 3
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka papaʻai Kepani kuʻuna kahi papaʻai holoʻokoʻa i piha i ka iʻa, iʻa iʻa, a me nā meaʻai mea kanu me ka hapa liʻiliʻi o nā protein holoholona, ​​i hoʻohui ʻia nā kō, a me ka momona.

Hoʻokumu ʻia ia i ka meaʻai Kepanī kuʻuna, ʻike ʻia ʻo "holoi," nona nā ipu liʻiliʻi o nā mea maʻalahi, hou, a me nā kau kau.

Nui ka waiwai o kēia ʻano ʻai i nā huaola a hiki ke hāʻawi i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana i ka pohō, digestion, longevity, a me ke olakino holoʻokoʻa.

Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i ka papa kuʻuna Kepanī.

He aha ka papaʻai Kepanī kuʻuna?

ʻO ka papaʻai Kepanī kuʻuna e hana liʻiliʻi ʻia, nā meaʻai kau i lawelawe ʻia i nā ʻano kīʻaha liʻiliʻi.

Hoʻomaopopo kēia kaila o ka ʻai i nā ʻono 'ono maoli ma mua o ka masking iā lākou me nā mea ʻono a me nā mea ʻono.

Nui ka meaʻai i ka raiki mahu, nā noodles, nā iʻa, tofu, natto, limu, a me nā mea hou, kuke ʻia, a i ʻole nā ​​huaʻai pickled a me nā mea kanu akā haʻahaʻa i nā kō a me nā momona. Loaʻa paha i kekahi mau hua manu, waiū, a i ʻole ʻai, ʻoiai ʻo kēia mau mea he hapa liʻiliʻi o ka papaʻai.

ʻO ka papaʻai Kepanī kuʻuna e like me ka ʻai Okinawan, ke ʻano o ka mōʻaukala o nā poʻe e noho ana ma ka mokupuni Kepani ʻo Okinawa, akā ʻoi aku ka nui o ka laiki a me nā iʻa.

Hoʻohālikelike ia me nā kīʻaha Kepanī o kēia wā, nona ka mana o ke komohana a me ka Kina a komo pū me nā protein protein a me nā meaʻai i hoʻoponopono ʻia.

ʻO kaʻai kuʻuna Kepani ka mea waiwai i ka minimally i hana ʻia, hou, nā meaʻai kau. Loaʻa i loko o ia nā mea nui o nā kō, nā momona, a me nā protein holoholona a paipai hoʻi i nā iʻa, nā iʻa iʻa, nā laiki, nā noodles, limu, soy, nā huaʻai, a me nā mea kanu.

Pehea e hahai ai i ka papaʻai Kepanī maʻamau

ʻO nā pāʻina Kepanī kahi o nā meaʻai nui i hui pū ʻia me kahi sup, kahi ipu nui, a me kekahi mau ʻaoʻao (,).

• Meaʻai meaʻai nui: laiki mahu a soba, ramen, a i ʻole udon noodles
• Kopa: ʻo ka maʻa mau kahi sup miso i hana ʻia me ka limu, nā ʻāpala, a i ʻole nā ​​tofu a me nā mea kanu i loko o kahi waihona soya i hū ʻia - ʻoiai ʻo nā mea ʻai a me nā kopa noodle kekahi mau koho ʻē aʻe.
• Main ipu: iʻa, iʻa iʻa, tofu, a i ʻole natto me nā koho liʻiliʻi o ka ʻiʻo, nā manu, a me nā hua manu
• Aoao mau kiaha: nā mea kanu (maka, māhu, hoʻolapalapa ʻia, kālua ʻia, ʻai ʻia, a i ʻole ʻūlū ʻia), nā mea ulu hihiu, limu, a me nā hua maka a i ʻole pickled.

ʻIke ʻia nā papaʻai Kepanī no kā lākou momona umami momona, i hōʻike ʻia ma ke ʻano o ka ʻelima ʻono - ʻokoʻa i nā mea momona, paʻakai, ʻawaʻawa, a ʻawaʻawa hoʻi. Hoʻonui ka umami kūlohelohe i ka ʻono o nā mea kanu a me nā meaʻai waiwai momona i ka meaʻai Kepanī ().

ʻO ka hoʻopiʻi hoʻopiʻi kahi ʻano nui o ka papaʻai Iapana kuʻuna. ʻAi ʻia nā kīʻaha i nā nahu liʻiliʻi me nā chopsticks, ʻoiai ke manaʻo ʻia kēia hana e hana i kahi kūlike o nā ʻono.

ʻO ke tī ʻōmaʻomaʻo wela a i ʻole tī tiita anu nā mea inu i koho ʻia, ʻoiai nā mea inu ʻona e like me ka pia a me ka sake ke mālama ʻia no ka ʻaina awakea. ʻAno pinepine ʻole nā ​​mea ʻono a ʻaʻole ʻai pinepine ().

ʻO nā pāʻina Kepanī kuʻuna e pili ana i ka raiki mahu a me nā noodles i lawelawe ʻia me kahi sophana mehana, kahi meaʻai nui a me nā mea ʻai i hoʻokumu ʻia me ka soy, a me kekahi mau ʻaoʻao. Hoʻohana ʻia ka umami kūlohelohe e hoʻomaikaʻi i ka ʻono o nā meaʻai.

ʻO nā pono olakino kūpono o ka papaʻai Kepanī maʻamau

Pili ka papaʻai Kepanī maʻamau i kahi ʻano o nā pono olakino.

Waiwai i nā mea momona a me nā mea hoʻohui pono

ʻO kaʻai kuʻuna Kepani kahi waiwai maoli i nā meaola like ʻole, e like me ka fiber, calcium, potassium, magnesium, iron, a me nā wikamina A, C, a me E ().

Hāʻawi nā mea kanu i ka momona o kēia papaʻai a kuke pinepine ʻia i ka dashi, kahi iʻa maloʻo a me nā kumu mea kanu kai. Hoʻoemi kēia i kā lākou leo ​​a hoʻonui i kā lākou ʻono, maʻalahi ka ʻai ʻana i nā nui ().

Hāʻawi pū ka papaʻai i nā nui o nā limu a me nā tī ʻōmaʻomaʻo. ʻO nā kumuwaiwai ʻelua nā kumu waiwai nui o nā antioxidant, nā mea kōkua maikaʻi e pale ai i kou kino i ka hōʻino ʻana o ke kelepona a me nā maʻi (,,).

ʻO ka mea hou aku, ʻo ka nui o nā iʻa a me nā limu i hoʻokumu ʻia i kēia papaʻai e hāʻawi i nā momona omega-3 lōʻihi, e hāpai i ka lolo, ka maka, a me ka olakino puʻuwai ().

Hiki ke hoʻomaikaʻi i kāu digestion

ʻO ka limu, nā soybeans, nā huaʻai, a me nā mea kanu i waiwai maoli i ka fiber, kahi mea kōkua e kōkua i kāu digestion.

Hoʻoneʻe ka fiber insoluble i ka meaʻai ma o kou ʻōpū a hoʻohui i ka nui i ka pahu, e hoʻemi ana i kou maka o ka paʻa paʻa ().

Haʻaheo hoʻi kēia mau meaʻai i ka fiber soluble, nāna e hānai i nā koʻohune maikaʻi i loko o kou ʻōpū a kōkua i ka hoʻēmi ʻana i kahi i loaʻa no nā koʻohune ʻino e hoʻonui (,,).

Ke hānai ka bacteria bacteria i ka fiber soluble, hana lākou i nā waikawa momona momona (SCFAs), kahi e hōʻemi ai i ka mumū a me nā ʻōuli o ka huhū o ka bowel syndrome (IBS), ka maʻi o Crohn, a me ka ulcerative colitis (,,).

Eia kekahi, ʻo nā hua pickled a me nā mea kanu i ʻai mau ʻia ma kēia papaʻai kahi kumu nui o nā probiotics. Paipai kēia mau koʻohune maikaʻi i ke olakino ʻōpū a hoʻēmi i nā ʻōuli o ka digestive e like me ka gas, bloating, constipation, and diarrhea (,,).

Hiki ke hāpai i kahi kaupaona olakino

ʻO kaʻai kuʻuna Kepani ka mea momona i nā mea kanu, loaʻa nā ʻāpana liʻiliʻi, a haʻahaʻa haʻahaʻa i ka kō a me ka momona i hoʻohui ʻia. Hāʻawi kēia mau mea āpau i kahi helu calorie haʻahaʻa ().

Hoʻohui ʻia, paipai ka moʻomeheu Kepani i ka ʻai a 80% wale nō i piha. Hoʻopau kēia hana i ka ʻai nui a hāʻawi paha i ka deficit calorie e pono ai e lilo kaupaona (,,,).

Eia kekahi, ua hōʻike ʻia ka noiʻi i nā lauʻai momona, nā meaʻai soy, a me nā soups maʻamau o kaʻai Kepanī maʻamau i hiki ke kōkua i ka hōʻemi ʻana i ka makemake a me ka hoʻonui ʻana i ka piha, a pēlā e hāpai ai i ka kaupaona (,,).

Hōʻike nā hōʻike i ka hoʻololi ʻana ma waena o nā kīʻaha, e like me ka mea maʻamau i ka wā o nā pāʻina Kepani, hiki ke hōʻemi i ka nui o nā meaʻai i ʻai ʻia i kēlā me kēia pāʻina ().

Pale aku ai i nā maʻi kūmau

Maluhia paha ka papaʻai Kepanī kuʻuna i nā kūlana e like me ka maʻi diabetes type 2 a me nā maʻi puʻuwai.

ʻO ka waiwai maoli i ka iʻa, limu, tī tī, soy, nā huaʻai, a me nā mea kanu akā haʻahaʻa ka kō, ka momona, a me nā protein holoholona - nā kumu āpau i manaʻo ʻia e pale aku i nā maʻi puʻuwai (,,,).

ʻO ka ʻoiaʻiʻo, ʻo ka hopohopo o ka poʻe Kepanī i nā maʻi puʻuwai e waiho haʻahaʻa haʻahaʻa me ka nui o kā lākou paʻakai kiʻekiʻe, kahi e hāpai pinepine ai i ka maʻi maʻi puʻuwai ().

ʻO ka mea hou aʻe, i ke aʻo ʻana he 6 mau pule ma 33 mau kāne e ukali nei i ka papaʻai Iapana kuʻuna, ua ʻike ʻo 91% i ka hōʻemi nui ʻana i nā mea pilikia no ka maʻi diabetes type 2, me ke kaupaona ʻana a me nā kiʻekiʻe o ka LDL (ʻino) kolesterol (, 33).

Hoʻohui, ʻo ka lawe ʻana i ke kī ʻōmaʻomaʻo kiʻekiʻe i paipai ʻia i kēia papaʻai hiki ke pale aku i ka maʻi o Alzheimer, ka maʻi ʻo Parkinson, a me kekahi ʻano maʻi ʻaʻai (,,).

Hiki ke kōkua iā ʻoe e ola lōʻihi

ʻO Iapana kahi o nā manaʻo ola kiʻekiʻe loa o ka honua, kahi a nā poʻe loea i manaʻo ai i ka meaʻai maʻamau Iapana (,,).

ʻO ka ʻoiaʻiʻo, ʻo ka mokupuni Kepani ʻo Okinawa i manaʻo ʻia he Blue Zone, kahi ʻāpana me ka lōʻihi loa o ke ola. E hoʻomanaʻo ʻo ka ʻai ʻo Okinawa ke kau nui nei i ka ʻuala a me nā hiʻohiʻona o ka laiki a me nā iʻa ma mua o ka hana maʻamau a Iapana.

Ma kahi hoʻopaʻa 15 mau makahiki ma mua o 75,000 poʻe Kepanī, ʻo ka poʻe i ukali kokoke i ka papaʻai Kepanī maʻamau i loaʻa i ka 15% haʻahaʻa o ka make mua i hoʻohālikelike ʻia me ka poʻe e ʻai ana i ka papaʻai Westernized ().

Hoʻohui ka poʻe loea i kēia hoʻonui ola ʻana i ke kuanaʻike kuʻuna Kepanī i ka manaʻo nui o ka meaʻai holoʻokoʻa, a me nā momona a me nā kō kō ().

ʻO kaʻai kuʻuna Kepani ka waiwai i nā mea momona a kōkua paha i ka digestion, ka pohō kaumaha, a me ka lōʻihi o ke ola. Hiki iā ia ke hōʻemi i kou makaʻi i nā maʻi maʻi.

Nā meaʻai e ʻai ai

ʻO kaʻai kuʻuna Kepani ka waiwai i kēia mau meaʻai:

• ʻO ka iʻa me ka iʻa iʻa. Hiki ke hoʻohui ʻia nā ʻano iʻa a me nā iʻa āpau. Hiki ke mahu, hoʻomoʻa, ʻai, a maka ʻia paha kēia mau mea - e like me ka hihia me ka sushi a me ka sashimi.
• Nā meaʻai soya. ʻO ka maʻamau ka edamame, tofu, miso, soy sauce, tamari, a me natto.
• Nā huaʻai a me nā mea kanu. ʻO ka maʻamau, ʻai ʻia nā hua a i ʻole ʻohi ʻia ʻoiai hoʻomohala ʻia nā mea kanu, kālua ʻia, pickled, simmered in broth, a i hoʻohui ʻia i nā soups.
• Kai limu. ʻO nā mea kanu kai kahi ʻāpana nui o ka papaʻai Iapana kuʻuna. ʻAi maʻamau a maloʻo paha lākou.
• Tempura. Hana ʻia kēia palaoa māmā e ka hoʻohuihui ʻana i ka palaoa a me ka wai aniani a wili paha. Mālama ʻia ia me kahi ʻōpala no ka iʻa iʻa hohonu a me nā mea kanu.
• Laiki a noodles paha. ʻO ka laiki māhu ka mea nui i ka papaʻai Iapana kuʻuna. ʻO nā koho ʻē aʻe e pili pū me ka soba, ramen, a me nā noodles udon i lawelawe ʻia i hoʻomalulu ʻia a i ʻole ka wela wela.
• Mea inu. ʻO ka tī ʻōmaʻomaʻo wela a me ke kī barley anuanu nā mea inu nui, ʻoiai e hāʻawi ʻia ka pia a me ke sake me ka ʻaina awakea.

Hiki ke hoʻopili pū ʻia i ka nui o ka ʻiʻo ʻulaʻula, nā moa, nā hua, a me ka waiū. Eia nō naʻe, ʻaʻole kēia mau meaʻai i ka hapa nui o ka papaʻai Iapana kuʻuna.

Paipai ka papa kuʻuna Kepanī i nā meaʻai holoʻokoʻa a liʻiliʻi paha - ka iʻa, ka iʻa iʻa, limu, raiki, soy, nā huaʻai, a me nā mea kanu a me nā huahana holoholona ʻē aʻe.

Nā meaʻai e kaupalena a hōʻalo paha

ʻO ka papaʻai Iapana kuʻuna e hoʻoliʻiliʻi i nā meaʻai aʻe:

• Waiu: ka bata, ka waiū, ka tī, ka yogurt, ka ʻaikalima, a pēlā aku.
• ʻIʻo ʻulaʻula a me nā moa: pipi, puaʻa, moa, pālū, a pēlā aku.
• Hua manu: i hoʻolapalapa ʻia, palai ʻia, ma ke ʻano he omelet, etc.
• ʻO nā momona momona, nā aila, a me nā sausa. margarine, nā aila kuke, nā lole, nā mea momona momona, a pēlā aku.
• Nā mea i hoʻomoʻa ʻia: berena, pita, tortillas, croissant, pai, brownies, muffins, a pēlā aku.
• Nā meaʻai i hana a kō paha: nā mea ʻai kakahiaka, nā kī granola, nā kanakē, nā mea inu momona, a pēlā aku.

Eia kekahi, ʻaʻohe mea mau nā meaʻai māmā i kēia papaʻai, ka mea i kaupalena ʻia i nā meaʻai māmā e like me ka palaoa, popcorn, trail mix, a me nā crackers

Hoʻokomo ʻia paha nā Desserts ma ka papaʻai Iapana kuʻuna - akā hilinaʻi lākou i nā mea kūlohelohe, e like me ka hua, matcha, a i ʻole ka pī pi ʻulaʻula, ma mua o nā kō i hoʻohui ʻia.

Hoʻokaʻawale ka papaʻai Iapana kuʻuna i nā meaʻai māmā a haʻahaʻa maoli i ka waiū, ka ʻulaʻula, ka moa, nā mea i hoʻomoʻa ʻia, a me nā meaʻai momona a i hana ʻia paha.

Papa kuhikuhi laʻana

Eia kahi papa kuhikuhi 3 lā maʻamau no ka papaʻai Iapana kuʻuna:

Lā 1

• ʻAina kakahiaka: miso sup, laiki mahu, natto, a me ka salakeke limu
• ʻAina awakea: ʻo ka nū soba i loko o ka palaʻai i hoʻokumu ʻia me dashi, nā tuna i hoʻomoʻa ʻia, nā saladi kale, a me nā mea kanu i hoʻolapalapa ʻia
• ʻAina ahiahi: udon noodle sup, pōpō iʻa, edamame, a me nā mea ʻai i kāko ʻia i ka vīnega

Lā 2

• ʻAina kakahiaka: miso sup, laiki mahu, kahi omelet, trout maloʻo, a me nā hua pickled
• ʻAina awakea: ka moa kupa, nā popo laiki i wahī ʻia i ka limu, nā tofu i hoʻomoamoa ʻia, a me kahi salakeke mea ʻai i kuke ʻia
• ʻAina ahiahi: miso sup, sushi, limu limu, edamame, a me ka ʻōpala pickled

Lā 3

• ʻAina kakahiaka: sopa udon-noodle, kahi hua moa i hoʻolapalapa ʻia, ʻōpala, a me nā mea kanu pickled
• ʻAina awakea: shiitake-mushroom sup, mau popo laiki, nā scallops i hoʻopaʻa ʻia, a me nā mea kanu mahu
• ʻAina ahiahi: miso sup, laiki mahu, nā mea kanu tempura, a me nā salemona a i ʻole tuna sashimi

Hoʻohui ka papa kuʻuna Kepanī i nā kopa maʻalahi, ka laiki i hoʻomoʻa ʻia a i nā noodles, iʻa, iʻa iʻa, tofu a i ʻole natto, a me kekahi ʻano o nā ʻaoʻao i hana liʻiliʻi ʻia.

Ke laina lalo

ʻO ka papa kuʻuna Kepanī e nānā i ka mea holoʻokoʻa, hana liʻiliʻi, waiwai waiwai, nā wā kau.

ʻO ka waiwai nui i nā iʻa iʻa, nā mea kanu, a me nā huaʻai, a me nā palena o ka ʻiʻo, ka waiū, a me nā meaʻai māmā.

Hiki ke hoʻomaikaʻi i ka digestion, kōkua i ka mālama ʻana i ke kaupaona, kōkua i kou ola lōʻihi ʻana, a pale aku i nā maʻi like ʻole.

Inā makemake ʻoe e aʻo hou aʻe e pili ana i ka papaʻai Iapana kuʻuna, hiki iā ʻoe ke ʻike i nā puke he nui e pili ana i ke kumuhana. Ke kele nei, e nānā i nā puke e nānā i nā meaʻai āpau a hāʻawi ʻole i nā papa hana Westernized.