Okinawan kev noj haus (Okinawan lossis Japanese cov zaub mov noj) tau nyob ntev ntawm qhov chaw sib tham ntawm cov kws tshawb nrhiav khoom noj khoom haus thiab lwm cov neeg muaj kev noj qab haus huv.
Cov khoom noj khoom haus no muaj npe rau cov kob nyob rau thaj av qab teb ntawm Nyij Pooj hauv Dej Hiav Txwv Pacific, thiab muaj feem cuam tshuam los ntawm ob qho chaw nyob thiab thaj chaw noj mov zoo.
Vim li cas cov tib neeg nyob rau sab hnub tuaj, tshwj xeeb tshaj yog cov neeg Nyij Pooj, nyob ntev dua li lawv cov neeg sawv cev ntawm lwm thaj chaw hauv ntiaj teb? Qhov nruab nrab, Okinawans cov neeg muaj sia nyob txog 110 xyoo kev noj qab haus huv, muaj lub neej zoo, ntev dua li lwm qhov hauv lub ntiaj teb. Thiab qhov no tsuas yog ib nrab vim los ntawm caj ces!
Cov kev tshawb fawb pej xeem tsis ntev los no los ntawm lub zej zog scientific tau qhia tias qhov tseem ceeb tshaj plaws cuam tshuam rau lawv lub neej ntev yog cov zaub mov uas Okinawans tau noj rau ntau pua xyoo. Yog li, lub npe "khoom noj" yog qhov tsis nyiam. Cov neeg nyob hauv cov kob tau ua raws nraim ntawm lawv cov zaub mov, thiab tsis txuas nrog qee qhov khoom noj ib zaug dhau ib zaug.
Cia wb mus ze saib lub peculiarities ntawm Okinawan lub teb chaws ua noj!
Ua ntej, tsuas pub tsawg ntawm cov calories. Cov neeg noj cov nyom muaj 20% tsawg dua cov calories nruab nrab: tsis muaj ntau tshaj 1 calories rau ib phaus, thiab nyob rau nruab nrab Okinawans muaj lub cev qhov ntsuas ntawm 20.
Thib ob, khoom noj yog nplua nuj nyob hauv antioxidants. Okinawan cov zaub mov muaj cov zaub ntsuab, txiv kab ntxwv thiab daj, txiv hmab txiv ntoo, cov hauv paus hniav thiab cov hauv paus hniav. Cov khoom noj no yog qhov zoo ntawm antioxidants thiab vitamins xws li C thiab A, thiab tseem muaj polyphenolic flavonoids xws li beta-carotene thiab cov zaub mov muaj xws li calcium, iron thiab zinc.
Qhov thib peb, nws yog qhov muaj roj tsawg thiab piam thaj ntau. Okinawan kev noj haus yog qhov muaj roj tsawg, nrog tsuas 25% piam thaj thiab 75% nplej. Thiab muaj rog thiab piam thaj tsawg dua tuaj yeem pab tiv thaiv kev mob plawv thiab mob stroke.
Plaub, neeg tsis noj nqaij thiab nqaij nruab deg. Cov tsoos cov pej xeem suav daws suav nrog ntses tsawg me me thiab ntau cov kua zaub, cov zaub muaj calorie tsawg, thiab cov zaub txhuv. Nqaij, qe, khoom noj siv mis yuav luag tsis siv lossis cais tawm tag nrho. Soy (nyob rau hauv daim ntawv ntawm tofu), ntxiv rau qhov uas yog qhov zoo ntawm cov protein, txhawb kev noj qab haus huv los ntawm qhov muaj cov khoom sib txuas xws li soluble kev noj haus fiber, antioxidants thiab tannins.
Okinawan Cov neeg tawm tswv yim txog kev noj haus (Bradley Wilcox M. D., D. Craig Wilcox M. D., thiab Makoto Suzuki M. D.) tau muab cov zaub mov cais ua plaub yam raws li lawv cov lus qhia hauv calorie raws li hauv qab no:
1. Cov zaub mov pab pawg uas muaj cov khoom noj tsawg dua lossis sib luag rau 0.8 calories ntawm ib gram. Citrus txiv hmab txiv ntoo - zoo li txiv kab ntxwv, zaub muaj tsawg-calories li zaub spinach, dib, thiab lwm yam. Lawv tuaj yeem noj hauv cov pluas noj ntau ntau hauv ib hnub yam tsis muaj teeb meem loj.
2. Cov Khoom Noj "Pom". Cov pab pawg no suav nrog cov khoom noj uas muaj caloric ceev ntawm 0.8 txog 1.5 calories rau ib qho. Ib co txiv ntoo zoo li txiv tsawb thiab zaub zoo li qos yaj ywm yog cov piv txwv los ntawm pawg no. Lawv yuav tsum siv rau kev sim.
3. Cov Khoom Noj "Nruab Nrab": cov pab pawg noj zaub mov muaj cov caloric ntom ntawm 1.5 mus rau 3.0 calories ntawm gram, xws li cov nplej xws li nplej, legumes, thiab cov nqaij ntshiv. Nws raug tshaj tawm tias lawv yuav tsum tau noj tsuas yog nrog kev saib xyuas ntawm qhov loj me, i.e. hauv cov khoom me me.
4. Cov zaub mov "hnyav": cov khoom noj uas muab 3 txog 9 calories rau ib gram. Cov qeb no suav nrog ntau cov roj thiab cov rog, txiv ntoo, roj thiab cov nqaij liab uas pom zoo kom noj tsuas yog qee lub sijhawm.
Nws tseem raug sau tseg tias ntawm cov pejxeem ntawm cov kob, suav nrog txhua tus neeg Nyij Pooj, muaj ob peb tus neeg rog dhau thiab pom tias ua rog dhau los pom tseeb tsis yog teeb meem ntawm lub tebchaws rau lawv!
Zoo, tej zaum nws yog lub sijhawm rau peb los saws cov zaub mov zoo thiaj li yuav ncua sijhawm peb lub cev kom ntev ntev?
