Japan is known to one of the longest life expectations in the world, and their eating habits can be the reason for maintaining healthy weight and overall well -being. Adopting some of these Japanese food techniques can help us control our health, avoid excess weight gain and feel more energetic. The following are 5 Japanese eating habits Anyone can adopt a balanced, healthy lifestyle.
80% rule (Hara Hachi Bu)
One of the most famous Japanese eating habits is the practice of eating until you are 80% complete, known as Hara Hachi Bu. Before we feel stuffed or highly complete, it is all about stopping. This habit encourages EatThis allows our body to indicate properly when it was enough. By adopting this simple habit, we inhibit overying and give our digestive system a chance to process food efficiently, which often comes from overgrowth.
Using small plates and bowls can dodge the mind visually to adequately assume small parts, which supports the practice of Hara Hachi Boo.
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How to adopt it:
- Slow during dinner and when you feel satisfied, pay attention (do not keep any care like looking at the mobile phone).
- Use small plates to control the shape of the part naturally.
- As a reminder, leave a little food on your plate that you are eating from the mind.
Balanced, small food throughout the day
Instead of sticking to three large food, Japanese foods are usually small and more balanced. Traditional Japanese diet The nutritional-dense foods such as vegetables, fish and rice are filled with foods, which provide balanced intake of protein, carbs, and healthy fats. Eating small food throughout the day helps to stabilize blood sugar levels and curb appetite, which makes it easier to avoid eating more.
A colorful, nutritious and balanced diet.
How to adopt it:
- Break your food into small parts spread throughout the day. For example, eat small parts with a interval of 2 hours between meals.
- Include different types of vegetables, lean proteins (eg fish), and whole grains in each food.
- Pay attention to obtaining enough nutrients, not only calories.
What power does fermented foods
Misso, pickle, and fermented foods such as natto (fermented soybean) are a daily meal in Japanese dishes. These foods are packed with probiotics, which promote a healthy intestine microbiome. A healthy intestine plays a large role in regulating metabolism and preventing weight gain, as well as improving digestion.
How to adopt it:
- Start with Misso Soup or add fermented food to our food. The best option that can achieve it, idli, dosa and dhokla.
- Try adding more probiotic-rich foods to your diet, such as yogurt, for equal benefits.
Ikigai approach
The Japanese philosophy of Ikigai, which refers to finding the purpose in life, can also be applied to eat. Japanese people eat, when they eat, appreciate every bite and focus on food in front of them. Eating without distractions like TV or smartphone helps to identify them better when you are satisfied, which prevents overting. This practice leads to better digestion and weight control.
How to adopt it:
- Avoid eating in front of TV or scrolling through your phone.
- Pay attention to the taste and texture of the food you are eating.
- Small bites and chew well, allow your body to feel that it was enough.
Eat seasonal, fresh foods
Japanese diets prefer fresh, seasonal yield, which not only makes food more tasty, but also healthy. Seasonal foods are usually localized locally and are packed with nutrients, which helps the body to grow. Eating different types of fruits and vegetables depending on the weather makes sure that you get the right nutrients to meet the needs of your body, which can prevent crawings for processed and unhealthy foods.
How to adopt it:
- First of all, we need to understand which fruits and vegetables are seasonal. This will help us to eat fresh yield instead of fruits and vegetables filled with any fertilizer and pesticides.
- Choose seasonal fruits and vegetables at the local market or grocery store.
- Uses with new dishes based on weather offerings.
- Pay attention to eating a wide range of colored, plant-based foods to keep your food interesting and healthy.
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