He aha ka ʻai Okinawa? Nā Meaʻai, Ola Lōʻihi, a me nā mea hou aʻe

Anter

• He aha ka papaʻai Okinawa?
• Nā meaʻai e ʻai ai
• ʻAi e hōʻalo
• Nā pono olakino o ka papaʻai Okinawa
• Lōʻihi ola
• Hoemi i ka makaʻu o nā maʻi maʻi
• Nā hopena hiki ʻole
• Kaohi kapu
• Hiki ke kiʻekiʻe i ka sodium
• Kūpono anei ka papaʻai Okinawa nāu?
• Ke laina lalo

ʻO Okinawa ka nui o nā mokupuni ʻo Ryukyu aia ma ke kapakai o Iapana ma waena o ka Hikina Kina a me nā Moana Pilipino.

ʻO Okinawa kekahi o nā ʻelima mau ʻāina o ka honua i ʻike ʻia he mau ʻāpana polū. Noho ka poʻe e noho ana i nā ʻāpana polū i nā ola lōʻihi keu, ke ola olakino ke hoʻohālikelike ʻia me ke koena o ka heluna o ka honua ().

Hiki ke wehewehe ʻia nā mea ola i ʻoluʻolu ʻia e nā Okinawans e kekahi mau ʻano kūpuna, ke kaiapuni, a me nā ʻano nohona. ʻLelo ʻia, manaʻo ka poʻe loea i kekahi o nā mea ikaika loa kaʻai.

ʻImi kēia ʻatikala i ka papaʻai Okinawa, me kāna mau meaʻai mua, nā pono olakino, a me nā hemahema hiki ʻole.

He aha ka papaʻai Okinawa?

Ma ke ʻano maʻemaʻe loa, kuhikuhi ka papa ʻaina Okinawa i nā ʻano ʻai maʻamau o nā poʻe e noho ana ma ka mokupuni Kepani ʻo Okinawa. Hāʻawi ʻia kā lākou papa ʻaina ʻokoʻa a me ka nohona me ka hāʻawi ʻana iā lākou i kekahi o nā ola lōʻihi loa ma ka honua.

ʻO ka ʻai maʻamau ʻo Okinawa ka haʻahaʻa o nā calorie a me nā momona ʻoiai kiʻekiʻe i nā carbs. Hoʻomaopopo ia i nā mea ʻai a me nā huahana soy ma kahi o kekahi manawa - a me ka liʻiliʻi - nā noodles, laiki, puaʻa, a me nā iʻa.

I nā makahiki i hala iho nei, ʻo ka hana hou ʻana o ka hana ʻana i ka meaʻai a me nā ʻano papaʻai i alakaʻi ai i kahi neʻe o ka macronutrient ʻike o ka papa ʻaina Okinawa. ʻOiai ʻoi aku ka haʻahaʻa o ka calorie a me ka kumu-nui, aia i kēia manawa nā protein a me nā momona.

ʻO ka haʻihaʻi macronutrient o ka papa Okinawa i hōʻike ʻia i kēia papa ():

Hoʻohui, mālama ka moʻomeheu Okinawan i ka meaʻai i lāʻau lapaʻau a hoʻohana i nā hana he nui mai ka lāʻau lapaʻau Kina. E like me, ʻo ka papaʻai nā mea kanu a me nā mea ʻala i ʻike ʻia no ka loaʻa ʻana o nā pono olakino, e like me ka turmeric a me ka mugwort ().

Hoʻomaopopo pū ka nohona Okinawan i ka hoʻoikaika kino i kēlā me kēia lā a me nā hana ʻai noʻonoʻo.

ʻO nā pōmaikaʻi olakino e pili ana i ka papa ʻaina Okinawan kuʻuna i hāpai i kahi mana nui i manaʻo ʻia e hāpai i ka pohō kaumaha. ʻOiai ia e paipai nei i ka lawe ʻana i nā meaʻai momona-momona, hoʻohuli nui ʻia kēia offshoot e ka papa komohana.

ʻO kaʻai Okinawa - kiʻekiʻe i nā carbs a me nā mea kanu - pili i ka papa kuʻuna a me nā ʻano nohona o ka poʻe e noho ana ma ka mokupuni Kepani o Okinawa. Paipai kahi mana nui i ka hoʻoliʻiliʻi kaumaha.

Nā meaʻai e ʻai ai

ʻO ka nui o nā keu pono o ka ʻai Okinawa ke kumu ʻia i ka lako piha o nā meaʻai āpau, nā mea momona, nā meaʻai kiʻekiʻe-antioxidant.

He mea nui nā meaola kūpono no ka hana kūpono o kou kino, ʻoiai ʻo nā antioxidants e pale i kou kino i ka hōʻino ʻana o ke kelepona.

ʻAʻole like me nā Kepanī ʻē aʻe, ʻai liʻiliʻi ka poʻe Okinawans i ka laiki. Akā, ʻo kā lākou kumu nui o nā calorie ʻo ia kaʻuala, a ukali ʻia e nā hua palaoa, nā legume, a me nā lau momona.

ʻO nā meaʻai nui i ka papa ʻaina Okinawan kuʻuna ():

• Nā Meaʻai (58-60%): ʻuala (ʻalani a me ka poni), limu, limu, lālā ʻohe, radik daikon, melon ʻawaʻawa, kāpiki, kāloti, ʻoka Pākē, ʻumeke, a me ka pepaya ʻōmaʻomaʻo.
• Nā mānoanoa (33%): millet, palaoa, laiki, a me nā noodles
• Nā meaʻai soya (5%): tofu, miso, natto, a me edamame
• Kaʻiʻo a me nā iʻa (1-2%): ka hapa nui o nā iʻa keʻokeʻo, nā iʻa iʻa, a me nā puaʻa i kekahi manawa - nā ʻoki āpau, me nā meaola
• Other (1%): ʻalekohola, tī, mea ʻala, a me dashi (broth)

ʻO ka mea ʻē aʻe, hoʻopau nui ʻia ka tī jasmine ma kēia papaʻai, a he mea maʻamau nā antioxidant-waiwai e like me ka turmeric ().

ʻO ka papa ʻaina ʻo Okinawa ka mea momona, ka hapanui o nā mea kanu i kanu ʻia - ʻo ia hoʻi kaʻuala. Hāʻawi kēia mau meaʻai i kahi lako waiwai o nā antioxidant a me nā fiber.

ʻAi e hōʻalo

Kākoʻo loa ka papa kuʻuna ʻo Okinawa i ka hoʻohālikelike ʻana i kahi papaʻai o kēia manawa, komohana.

Ma muli o ke kaʻawale o Okinawa a me ka moʻomeheu mokupuni, ʻaʻole i hiki i ka nui o nā meaʻai ke kiʻi ʻia no ka hapa nui o kona mōʻaukala.

No laila, e hāhai i kēia papaʻai, makemake ʻoe e kaohi i nā hui o nā meaʻai ():

• ʻAi: pipi, nā moa, a me nā huahana i hana ʻia e like me ka puaʻa, ka ham, ka salami, nā ʻīlio wela, ka sausage, a me nā ʻiʻo i hoʻōla ʻia
• Nā huahana holoholona: nā hua a me ka waiū, me ka waiū, ka tī, ka bata, a me ka yogurt
• Nā meaʻai i hana ʻia: hoʻomaʻemaʻe ʻia nā kō, nā māno, nā mea ʻai kakahiaka, nā mea ʻai māmā, a me nā aila kuke hana
• Legume: ka nui o nā legume, ʻē aʻe ma mua o nā pī soy
• Nā meaʻai ʻē aʻe: ka nui o nā huaʻai, a me nā hua kukui a me nā ʻanoʻano

Ma muli o ke ʻano o kēia manawa, ka mana nui o ka papa ʻaina Okinawa i hoʻokumu ʻia ma ka ʻike calorie, ʻae ʻia ka maʻalahi.

ʻAe ʻia paha kekahi o nā meaʻai calorie haʻahaʻa e like me ka hua, ʻoiai ka hapa nui o nā meaʻai calorie kiʻekiʻe - e like me ka waiū, nā nati, a me nā ʻanoʻano - palena mau ʻia.

Hoʻopau a hoʻopau paha ka papaʻai ʻo Okinawa i kekahi mau hui o nā meaʻai, e like me ka nui o nā hua, ka ʻiʻo, ka waiū, nā nati, nā ʻanoʻano, a me nā kāpena i hoʻomaʻemaʻe ʻia. ʻO ka hana kuʻuna o ka papaʻai ka palena o ka mōʻaukala ma muli o ka hoʻokaʻawale kāʻei ʻāina o Okinawa.

Nā pono olakino o ka papaʻai Okinawa

ʻO ka papaʻai ʻo Okinawa he nui o nā pono olakino, i pili pinepine ʻia i ka ʻike antioksidant kiʻekiʻe a me nā mea kiʻekiʻe, nā meaʻai momona.

Lōʻihi ola

ʻO ka pōmaikaʻi ʻoi loa o ka papa kuʻuna Okinawa ka hopena maopopo i ke ola. ʻO Okinawa ka home no nā kenekulia he nui - a i ʻole ka poʻe e noho ana ma kahi o 100 mau makahiki - ma mua o nā wahi ʻē aʻe o ka honua ().

Kuhi ka poʻe kākoʻo o ka mana nui o ka papaʻai i ka paipai ʻana i ka lōʻihi, akā ʻaʻohe noiʻi nui i loaʻa e hōʻoia i kēia mau koi.

Hoʻohuli nā kumu he nui i ka lōʻihi, e like me nā genetics a me ke kaiapuni - akā he kuleana nui nā koho nohona.

Nā pae kiʻekiʻe o nā radical manuahi - a i ʻole nā ​​mea hoʻoheheʻe e hoʻonāukiuki i ke koʻikoʻi a me nā hōʻino cellula i kou kino - e hōʻeleu paha i ka ʻelemakule ().

Hōʻike ka noiʻi e hiki i nā meaʻai waiwai antioxidant ke kōkua i ka lohi i ke kaʻina ʻelemakule e ka pale ʻana i kāu mau pūnaewele mai ka hōʻino kūwaho manuahi a me ka hōʻemi ʻana i ka mumū ().

ʻO ka papa ʻaina Okinawa ka mea nui o nā meaʻai i hoʻokumu ʻia i nā mea kanu e hāʻawi i nā antioxidant ikaika a me nā mana anti-inflammatory, kahi e hāpai ai i kahi ola lōʻihi.

ʻO ka calorie haʻahaʻa o ka papaʻai, haʻahaʻa-protein, a me nā meaʻai kiʻekiʻe-carb e hoʻoulu ai hoʻi i ka lōʻihi.

Hōʻike nā haʻawina holoholona i kahi papaʻai kalepona i kaupalena ʻia i hana ʻia i nā carbs hou a me nā protein liʻiliʻi e kākoʻo i ka lōʻihi o ke ola, ke hoʻohālikelike ʻia me nā protein protein kiʻekiʻe, ().

Pono e noiʻi hou aʻe e hoʻomaopopo pono ai i ka papa ʻaina Okinawa e hāʻawi ai i ka lōʻihi i ke kanaka.

Hoemi i ka makaʻu o nā maʻi maʻi

ʻAʻole ola nā Okinawans i nā ola lōʻihi wale nō akā ʻike pū kekahi i nā maʻi maʻi liʻiliʻi, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai, a me ka maʻi kō.

He mea nui paha ka papaʻai, e like me ka ʻai a Okinawan e kaena ai i nā mea pono, pulupulu, a me nā mea anti-inflammatorial ʻoiai e haʻahaʻa ana i nā calories, nā kō i hoʻomaʻemaʻe ʻia, a me nā momona momona.

I ka papa kuʻuna maʻamau, ʻo ka hapa nui o nā calorie mai nā uala. Wahi a kekahi poʻe loea, ʻo ka ʻuala kekahi o nā meaʻai olakino loa hiki iā ʻoe ke ʻai ().

Hāʻawi nā ʻuala i kahi lāʻau olakino o ka fiber a loaʻa kahi helu glycemic haʻahaʻa (GI), ʻo ia hoʻi ʻaʻole lākou e kōkua i ka piʻi ʻoi loa o ke kō kō. Hāʻawi pū lākou i nā meaola kūpono e like me ka calcium, potassium, magnesium, a me nā huaora A a me C ().

ʻO ka mea hou aku, nā ʻuala a me nā mea kanu waihoʻoluʻu ʻē aʻe e hoʻopau mau ʻia ma Okinawa i nā mea kanu ikaika i kapa ʻia ʻo carotenoids.

Loaʻa nā Carotenoids i nā pono antioxidant a me anti-inflammatory a he mea nui paha i ka pale ʻana i nā maʻi puʻuwai a me ka maʻi diabetes 2 (,).

Hāʻawi pū ka papa Okinawa i nā kiʻekiʻe o ka soy.

Hōʻike ka noiʻi e pili ana kekahi mau mea pili i ka soy me ka hoʻemi ʻia ʻana o nā maʻi maʻi e like me ka maʻi puʻuwai a me kekahi ʻano maʻi ʻaʻai, me ka maʻi ʻaʻai umauma ().

ʻO ka hapa nui o nā meaʻai i hana i ka papa ʻaina Okinawa kuʻuna e kākoʻo i kahi ola lōʻihi a hoʻemi ʻia ka pilikia o nā maʻi maʻi mau.

Nā hopena hiki ʻole

ʻOiai he nui nā pono o ka papa Okinawa, hiki i nā drawbacks ke noho pū kekahi.

Kaohi kapu

Hoʻokaʻawale ka papa ʻaina Okinawa i nā hui like ʻole o nā meaʻai - ʻo ka hapa nui o lākou he olakino maikaʻi loa.

Hiki i kēia ke hoʻoikaika i ka mālama pono ʻana i ka papaʻai a e kaupalena paha i nā kumuwaiwai waiwai nui. Eia kekahi, ʻaʻole hiki ke kiʻi ʻia kekahi mau meaʻai ʻo Okinawan e pili ana i kāu wahi.

ʻO kahi laʻana, ʻaʻohe liʻiliʻi loa i ka papaʻai, nā hua, nā hua, a me ka waiū. Hoʻohui pū, hāʻawi kēia mau meaʻai i kahi kumu maikaʻi loa o ka fiber, nā wikamina, nā minelala, a me nā antioxidant i hiki ke hoʻonui i kou olakino (,,).

ʻAʻole pono ka pāpā ʻana i kēia mau pūʻulu meaʻai - a hiki ke hōʻino inā ʻaʻole ʻoe e akahele e hoʻololi i nā mea nalo e nalo ana.

No kēia kumu, makemake kekahi poʻe i ka mainstream, mana hoʻoliʻiliʻi o ka papa ʻaina Okinawa no ka mea ʻoi aku ka maʻalahi me nā koho meaʻai.

Hiki ke kiʻekiʻe i ka sodium

ʻO ka haʻahaʻa nui loa i ka papaʻai Okinawa ke ʻano o ka nui o ka sodium.

Hoʻololi kekahi mau mana o ka papaʻai i 3,200 mg o ka sodium i kēlā me kēia lā. ʻAʻole kūpono paha kēia pae o ka lawe paʻakai no kekahi poʻe - akā ʻo ka poʻe i loaʻa i ke koko kiʻekiʻe (,).

Paipai ka American Heart Association e kaupalena i ka lawe ʻana o ka sodium i 1,500 mg i kēlā me kēia lā inā loaʻa ke kiʻekiʻe o ke koko a me 2,300 mg i kēlā me kēia lā inā he kaomi koko maʻamau (16).

Hiki i ka lawe ʻana i ka sodium kiʻekiʻe ke hoʻonui i ka paʻa ʻana o ka wai i loko o nā kīʻaha koko, e alakaʻi ana i ka hoʻonui ʻia o ke koko.

ʻO ka mea nui, ʻoi aku ka nui o ka ʻai Okinawa i ka potassium, a he mea ia e hoʻoliʻiliʻi ai i nā hopena maikaʻi ʻole o ka lawe ʻana i ka sodium kiʻekiʻe. Kōkua ka lawa ʻana o ka potassium i kou mau puʻupaʻa e hemo i ka nui o ka wai, a laila e hoʻemi ʻia ke kaomi koko ().

Inā makemake ʻoe i ka hoʻāʻo ʻana i ka papaʻai Okinawa akā pono e kaupalena i kāu lawe ʻana i ka sodium, e hoʻāʻo e hōʻalo i nā meaʻai kiʻekiʻe loa i ka sodium - e like me miso a dashi paha.

He nui nā downsides a ka ʻai Okinawa, e pili ana i ka lawe ʻana i ka sodium kiʻekiʻe a me ka palena kūpono ʻole o nā pūʻulu meaʻai kikoʻī. Eia nō naʻe, hiki ke hoʻololi i ka papaʻai e hoʻohaʻahaʻa i ka paʻakai a hoʻokomo i kahi ʻano ākea o nā meaʻai.

Kūpono anei ka papaʻai Okinawa nāu?

ʻOiai he nui nā hopena olakino maikaʻi ka papa ʻaina Okinawa, makemake paha kekahi poʻe i ka papa liʻiliʻi o ka palena a ʻoi aku ka liʻiliʻi o kaʻai momona.

Hiki i kekahi mau ʻaoʻao o ka papaʻai ke hoʻopōmaikaʻi i kou olakino, e like me ke koʻikoʻi ʻana i nā mea kanu, ka fiber, a me nā meaʻai waiwai anti-antioxidant i hui pū ʻia me kāna mau kapu i ke kō, nā hua i hoʻomaʻemaʻe ʻia, a me nā momona nui.

ʻO nā loina nohona i hāpai ʻia e ka moʻomeheu Okinawan - me ka hoʻoikaika kino i kēlā me kēia lā a me ka noʻonoʻo - hāʻawi pū paha i nā pono olakino hiki ke ana ʻia.

ʻ saidlelo ʻia, hiki ke hoʻohana ʻia kēia mau loina i nā papaʻai a me nā nohona ʻē aʻe.

Inā kānalua ʻoe inā pili ka papaʻai ʻo Okinawa i kāu mau pahuhopu papaʻai, e noʻonoʻo e kamaʻilio me kāu kaukaʻai a i ʻole mea lawelawe olakino e hana i kahi hoʻolālā i hoʻohālikelike ʻia i kāu mau pono.

Hoʻomaopopo ka papa ʻaina Okinawa i nā ʻano papaʻaina olakino like ʻole a me nā loina nohona, e like me ka lawe ʻana i nā mea kanu kiʻekiʻe. Eia nō naʻe, kapu loa a kaumaha paha i kekahi mau kanaka.

Ke laina lalo

Hoʻokumu ʻia ka papa ʻaina Okinawa i nā meaʻai a me ka nohona o ko Okinawa mau mokupuni ma Iāpana.

Hoʻomaopopo ia i nā mea momona-momona, nā mea kanu kiʻekiʻe a me nā kumu protein momona i ka wā e hoʻonāukiuki ana i ka momona momona, kō, a me nā meaʻai i hana ʻia.

ʻOiai paha nā pōmaikaʻi i kahi ola lōʻihi, hiki ke kaohi a kiʻekiʻe i ka sodium.

Eia nō naʻe, hāpai kahi ʻano hou o ka papaʻai i kekahi o kēia mau kapu a hoʻomākaukau ʻia i ka lilo ʻana o ke kaupaona. E hoʻomanaʻo i kēia mana hou ʻaʻole i hoʻokolohua koʻikoʻi i ka noiʻi ʻepekema.

Inā makemake ʻoe i ka hoʻomaikaʻi ʻana i kou olakino holoʻokoʻa a hoʻonui i kou lōʻihi, hiki ke hoʻāʻo ka ʻai Okinawa.