ダイエットに加える7つの健康的な日本食

日本食はその健康上の利点で有名です。 日本人は世界で2番目に平均余命が長く、健康状態は食事に起因しています。 研究者たちは、なぜ日本食がとても健康的であるのかを解明しようとしていますが、それが良い食事であることは間違いありません。 日本人の健康に貢献する最高の食べ物のいくつかを次に示します。

日本では刺身、寿司、握りなどの生の魚を食べるのが一般的です。

魚

日本人は毎年一人当たり約140ポンドの魚を消費します。 対照的に、平均的なアメリカ人は1人あたり年間約15ポンドを消費します。

魚は高品質のタンパク質の優れた供給源であり、筋肉量の構築と維持に役立ちます。 さらに、野生のサケなどの脂肪の多い魚には、心臓と脳の健康をサポートする脂肪の一種である長鎖オメガ3脂肪酸が含まれています。 いくつかの研究は、オメガ-3が心血管疾患を含む多くの健康問題の背後にある原動力である炎症を軽減することを発見しました。 長鎖オメガ3にはエイコサペンタエン酸が含まれています[{” attribute=””>acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are found in cold-water fish like salmon, mackerel, or tuna—but not shellfish such as clams and mussels.

However, there are some problems with eating too much fish. For one, fish is typically high in mercury and other metals, which can be harmful to your health. Avoid farmed fish, as they eat unnatural diets of corn or soybeans that may affect their nutrient content.

Natto, a traditional Japanese food made from fermented soybeans, is high in protein and vitamin K2.

Natto

Natto is a traditional Japanese food made from fermented soybeans. Natto has a sticky texture like cheese or yogurt, and it has an odor that can be off-putting for some people. Yet the Japanese love it and eat it frequently.

What makes natto such a nutritional powerhouse? It’s high in protein, but also vitamin K2, a vitamin important for bone health. Studies suggest vitamin K2 may also be beneficial for cardiovascular health. It activates osteocalcin, a hormone that directs calcium to the bones and away from the inner walls of arteries where it could contribute to cardiovascular disease.

Many people who eat natto say the smell and flavor grow on them after they’ve eaten it regularly for a while, but others find themselves unable to stomach even small amounts of this unusual dish. If you’re planning on trying natto at home, give it a chance! Some people dislike it at first but develop an affinity for it after eating it several times. It’s an acquired taste!

Edamame, a common starter at Japanese restaurants in the United States, is high in fiber, protein, vitamins, and minerals.

Edamame

Edamame are a traditional Japanese snack of boiled, salted soybeans. The soybeans are picked when they are still green and soft, and then boiled or steamed to a consistency that is slightly crunchy on the outside and tender on the inside. You can eat edamame as an appetizer or snack, or as part of a main meal.

Why would you want to? They’re high in fiber, protein, vitamins, and minerals. Edamame contain more than 20 essential amino acids, which are the building blocks of protein and is a complete source of protein. If you’re trying to lose weight or improve your diet, add edamame to your menu because it’s low in calories and fat but still contains plenty of protein for muscle development. You can find edamame at most grocery stores in the frozen food section.

Fermented foods such as miso are known to be beneficial for microbiome health.

Miso Soup

Miso soup is a Japanese soup made from dashi, vegetables, and miso paste. The Japanese enjoy it as an appetizer and you can too. It’s a delicious way to get your daily dose of vegetables as it can contain several types of vegetables in each serving. If you’re looking for healthy Japanese food, then miso soup can be an excellent choice because it’s nutritious and high in protein. Plus, miso paste has over 20 different nutrients including vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and vitamin E, as well as minerals such as calcium, iron, magnesium, manganese, phosphorus, and potassium.

While pickled ginger is commonly served alongside sushi at Japanese restaurants in the U.S., it can also be as a snack.

Pickled Ginger

Another food the Japanese enjoy is pickled ginger, a traditional Japanese food made by preserving ginger in vinegar and salt. You may have had pickled ginger at a sushi restaurant with your favorite sushi or sashimi, but you can also eat it as a side dish or snack. You can find pickled ginger at any Japanese market, or you can make your own at home by preserving ginger in vinegar and salt.

Why is it healthy? Ginger has anti-inflammatory effects and may help you recover faster after a workout. One study found that 2 grams of ginger improved the symptoms of delayed onset muscle soreness (DOMS), the soreness you feel after a workout your body isn’t accustomed to. Ginger is also effective for relieving nausea.

Daikon is low in calories, yet high in fiber.

Daikon Radish

Daikon radishes are a popular ingredient in many Asian dishes. This root vegetable is low in calories and high in fiber and also contains vitamin C, some B-vitamins, potassium, and calcium. The Japanese eat daikon radish raw or cooked and you can pickle it, grate it into salads, or add it to soups, stews, stir-fries, and other dishes. Another idea is to slice them into thin rounds or julienne them to add to salads and cold noodle dishes. You’ll discover this Asian offering offers lots of versatility.

Seaweed is nutritious, and one of the best natural sources for iodine.

Seaweed

The Japanese also consume a lot of sea vegetables, including seaweed. Seaweed is a great source of iodine, which is essential for producing thyroid hormones. It also contains vitamins A and C, magnesium, iron, magnesium, potassium, and calcium. Plus, they’re rich in fiber and contain omega-3s.

There are many kinds of seaweed, and they all have different flavors and textures. Some are crunchy, and some are soft. Some taste like vegetables, and others taste like seafood. Why not explore a variety of sea vegetables and seaweed?

A seaweed salad is a tasty way to get your daily dose of greens and vitamins. Seaweed salads are particularly popular in Japan, where they’re served with all sorts of toppings, from boiled eggs and smoked salmon to tofu and seaweed.

Japanese diets are quite healthy, being high in fish and vegetables.

Conclusion

These are just some foods that make up a healthy Japanese diet. The Japanese eat a diet rich in omega-3s, phytochemicals with antioxidant activity, and other vitamins and minerals. Plus, they eat less processed foods. Many traditional Japanese dishes center around vegetables, so keep that in mind when you plan your meals.

References:

1. “Daikon Radish: Types, Nutrition, Benefits, and Uses – Healthline.” 07 Oct. 2019, healthline.com/nutrition/daikon-radish.
2. Hoseinzadeh K, Daryanoosh F, Baghdasar PJ, Alizadeh H. Acute effects of ginger extract on biochemical and functional symptoms of delayed onset muscle soreness. Med J Islam Repub Iran. 2015 Sep 12;29:261. PMID: 26793652; PMCID: PMC4715415.
3. “Nutritional Values For Common Foods And Products.” nutritionvalue.org/.