Japanese diet

yaponskaya-dietaWe all know that nutrition plays a huge role in
well-being and quality of our life.

An interesting fact is that the average life expectancy in Europe
For children born today – 78 years. In Japan, 4 years higher –
82 years old.

Of course, there are still many other factors than just diet,
determining life expectancy.

For example, in Europe this is a higher crime rate, other
words – more kills. There are also big problems with
drugs. However, the fact remains that the Japanese diet
considered one of the healthiest in the world.

Japan is an island nation, and fishing is playing
a big role in the economy of the country. Fish diet is great
source of quality protein. Also has a low content
saturated fats and plenty of omega-3 fatty acids.

When studying the effect of fish oil on the brain, research
show that these essential fatty acids play a huge role
in improving brain function. The Japanese, of course, eat fish more often than
Europeans at least once every two days.

Although Japan is home to sumo wrestling, cases of obesity
is very rare. This is partly due to the cultural
traditions. Society still believes that the place of women to be in
house. In Japan, it is a way of life. Feeding your family is
one of the many important tasks that a housewife must perform
everyday. The focus is on cooking delicious and
healthy food for men (who work a lot) and children (who
learn).

A huge portion of Japanese dishes includes nutritious rice, which
is an important source of carbohydrates, but with a very low content
fat It is included in all sorts of dishes. If you think that
simple rice to eat a little boring, then you can easily cook
A large number of mixed dishes. There are many Japanese
cookbooks that boast thousands of recipes.

However, the real basis of this diet is not rice, but fish,
consumed more than 70 kilograms per person per year is
means 190 grams per day.

The reasons for the effectiveness of the Japanese diet

dieta-yaponskayaSugar content

The Japanese consume only 20 kg. sugar per year (Europeans 71 kg.),
and cereals (which includes rice) 105 kg. per year (europeans
68 kg.).

The human body assimilates natural cereals much better.
cereals than sugar, so there are far fewer cases in Japan
heart disease and cancer.

Portion size

Another important factor in the Japanese diet is small portions. This
means that food must be eaten slowly and enjoyed. WITH
using chopsticks you eat more measured and able to assess
what you eat. It helps in digestion, proven
fact.

Breakfast

A typical Japanese breakfast usually includes green tea,
boiled rice, miso soup, green onions, scrambled eggs and fried fish. This gives
your body has everything you need to start your day well. You
you will feel better, and such food does not add weight
of your body. In fact, it stimulates the exchange mechanism
substances. You не будете набирать вес, и если имеете избыточный вес,
will lose it.

Diversity

A typical American eats about 30 different meals a week,
European (especially from southern Europe) – about 45. A typical diet
Japanese food contains about 100 kinds of food per week, and
includes a lot of fresh fish, vegetables, fruits and a variety of
types of meat.

The basic menu of the Japanese diet (13 days)

Duration is: minimum 13 days, maximum 13
weeks. After the first week you will lose about 4 kg., And after 13
days, about 8 kg. overweight.

Like most other weight loss programs, Japanese require
follow a number of restrictions: sugar should be excluded from the diet,
confectionery, alcohol and all sources of salt.

Day 1:

  • Breakfast: черный кофе без сахара.
  • Lunch: 2 boiled eggs, cabbage salad (you can add a little
    olive oil), a glass of tomato juice.
  • Dinner: 200g. boiled or baked in foil fish.

Day 2:

  • Breakfast: черный кофе без сахара и ломтик хлеба из муки грубого
    grinding
  • Lunch: 200g. boiled or baked in foil fish, salad from
    cabbage.
  • Dinner: 100g. lean meat (beef or chicken), glass
    skimmed milk.

Day 3:

  • Breakfast: черный кофе без сахара и ломтик хлеба из муки грубого
    grinding
  • Lunch: a pair of eggplants with a minimum of olive oil.
  • Dinner: 2 boiled eggs, 200g. lean meat (beef or
    курятина), салат из cabbage.

Day 4:

  • Breakfast: WITHырая морковь и стакан лимонного juice.
  • Lunch: 200g. boiled or baked in foil fish, glass
    tomato juice.
  • Dinner: 200g. fruit (your choice).

Day 5:

  • Breakfast: WITHырая морковь и стакан лимонного juice.
  • Lunch: 400g. boiled or baked in foil fish, glass
    tomato juice.
  • Dinner: 200g. fruit (your choice).

Day 6:

  • Breakfast: черный кофе без сахара.
  • Lunch: 500g. lean meat (beef or курятина), салат из
    моркови и cabbage.
  • Dinner: 2 boiled eggs, raw carrots.

Day 7:

  • Breakfast: 2 стакана зеленого чая.
  • Lunch: 200g. lean meat (beef or chicken).
  • Dinner: 200g. boiled or some fish baked in foil
    fruits.

Day 8:

  • Breakfast: черный кофе без сахара.
  • Lunch: 500g. lean meat (beef or курятина), салат из
    моркови и cabbage.
  • Dinner: 2 boiled eggs, raw carrots.

Day 9:

  • Breakfast: WITHырая морковь и стакан лимонного juice.
  • Lunch: 200g. boiled or baked in foil fish, glass
    tomato juice.
  • Dinner: 200g. fruit (your choice).

Day 10:

  • Breakfast: черный кофе без сахара.
  • Lunch: 1 boiled egg, raw carrots.
  • Dinner: 200g. fruit (your choice).

Day 11:

  • Breakfast: черный кофе без сахара и ломтик хлеба из муки грубого
    grinding
  • Lunch: a pair of eggplants with a minimum of olive oil.
  • Dinner: 2 boiled eggs, 200g. lean meat (beef or
    chicken).

Day 12:

  • Breakfast: черный кофе без сахара и ломтик хлеба из муки грубого
    grinding
  • Lunch: 200g. boiled or baked in foil fish, salad from
    cabbage.
  • Dinner: 100g. lean meat (beef or chicken), glass
    skimmed milk.

Day 13:

  • Breakfast: черный кофе без сахара.
  • Lunch: 2 boiled eggs, cabbage salad, a glass of tomato
    juice.
  • Dinner: 200g. boiled or запеченной рыбы.

In addition, it is necessary to drink non-carbonated and non-mineralized.
unlimited water.

As you can see, the proposed program of nutrition is incredibly useful.
for health and perfect for those who want to lose extra
weight and avoid disease.

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