Japan is a country of centenarians. Many Japanese people live to a venerable age - life expectancy in Japan, both men and women, is the highest in the world. In this country there are more than 36 thousand centenarians. The average life expectancy of the Japanese is 82 years, they can only be envied. At the same time, grandparents of the most advanced age feel great and lead a completely active lifestyle. These people continue to go in for sports, travel and generally take an interest in the diversity of life, they even "do not know how to get sick." The percentage of heart attacks, strokes, prostate and breast cancer is the lowest on the planet.
Why do Japanese people live long? How do they do it?
1. Fish, vegetables, fruits, rice and soy - the basis of a complete diet
The Japanese are obsessed with fish. It is eaten for breakfast, lunch and dinner. It is put on rice balls, inside rice balls, eaten raw, smoked, baked, fried, stewed with spices and just like that. Still, there are over 3,000 species of fish living off the coast of Japan, and all of them can be deliciously cooked. Each Japanese eats an average of 68 kg of fish per year, a resident of other countries - 3-4 times less. Salmon is the undoubted favorite of Japanese cuisine, but trout, mackerel, sardines, tuna, shrimp, octopus, eel, scallop crabs and other fish are also used.
Thanks to such a marine diet, the body receives in excess of proteins, minerals, iodine, selenium and, most importantly, omega-3 fatty acids. It is omega-3 that is responsible for the health of the heart and blood vessels. By eating a little fish every day or taking fish oil capsules, anyone can get closer to Japanese longevity.
Japanese cuisine is low in calories and contains almost no animal fats harmful to the body. Brown rice and vegetables are excellent sources of fiber.
The people of the land of the rising sun also love vegetables. Especially popular are steamed, rapeseed oil stewed mixes consisting of red pepper, green peas, zucchini, eggplant, white onion, negi, cilantro and, of course, rice. Don't forget about shiitake mushrooms. Finely chopped, they are a great addition to clear soup. More vegetables, delicious and different.
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The Japanese know how to cook and serve almost any plant. Daikon, bamboo shoots, lotus roots and more mundane eggplants, lettuce, broccoli transform in the hands of Japanese chefs and become real delicacies. No wonder Japanese children shouldn't be forced to eat vegetables - it's so delicious!
Fruits are also loved in Japan, although most of the fruit comes from the mainland and is expensive. They are eaten only fresh, and not only as a dessert, but also as part of salads. Apples, peaches, persimmons, grapes, bananas, apricots and citruses - the choice is great.
Vegetables and fruits are excellent at reducing the risk of cardiovascular disease, in addition, fruits and vegetables help you not to gain extra pounds.
A story about Japanese cuisine would be incomplete without soy. It is unthinkable for a Japanese to live a day and not eat a dish made from low-calorie, lean, protein-rich soy. It is mainly eaten in the form of miso soup, tofu chunks, soy sauce, or fermented natto beans.
Experts believe that the high consumption of soy products in Japan is the reason for the health and longevity of the Japanese nation. Again, mind you, a minimum of calories, amino acids and proteins. Soy successfully replaces animal protein, and even surpasses it in terms of unsaturated fats. The abundance of soy products is another factor in the health of the Japanese, according to doctors.
2. Miniature portions and eating ritual
The Japanese portion is one third smaller than the western portion. We prefer to gorge ourselves "with a reserve", and the Japanese prefers to leave the table feeling a little hungry. The Japanese meal is leisurely. Chewing food thoroughly, the Japanese strive to taste every bite. Japanese housewives are real craftswomen, they always try to make the dish not only tasty, but also as beautiful and intricate as possible. Food needs to be admired.
Even more meditative eating becomes thanks to hashi (chopsticks). It is impossible to grab a large piece with them - and the body is quickly saturated.
3. Nothing more
The philosophy of Japanese cuisine is to preserve the original appearance of any product as much as possible. It is important to preserve nutrients in dishes, so the Japanese prefer gentle types of heat treatment, almost never use hot seasonings and complex sauces. Instead of heavy oils, butter and vegetable, canola oil or dashi (fish and seaweed broth) is used for frying and dressing.
4. Less bread means more rice
What do the Japanese eat all the time? That's right, fig. Moreover, both as a side dish and separately or for a snack. Young Japanese people who are curious about Western culture sometimes eat bread, but usually homemade bread. And conservative elders don't accept him at all. And the body only benefits from this, because rice is a universal source of complex carbohydrates, minerals and vitamins.
5. Breakfast - energy for the whole day
The Japanese are not saturated with fast carbohydrates in the morning, as we are. Sweet cereals, buns, pancakes, scrambled eggs give a quick burst of energy and by lunchtime they leave only hunger and frustration.
Breakfast in Japan is more basic: rice, miso soup with onions and tofu, a slice of salmon and always green tea. With such a breakfast, the feeling of fullness will not go away until the evening.
6. Shared dessert with a friend
The Japanese also love sweets, they only eat them in very small portions, 2-3 times less than ours. Besides, many Japanese desserts are healthier than ours. They are based on seaweed marmalade and do without cream or high-calorie creams.
7. More traffic
Despite the sedentary work, the Japanese try to move more: to walk even long distances, use stairs rather than elevators, and bicycles instead of cars.
In the 1960s, researcher Yoshiro Hatano developed the extremely popular 10,000-step theory in Japan. According to this theory, a person who walks 10 thousand steps (8 kilometers) a day lives longer, stays slim and does not suffer from pressure problems.
8. Tea ceremony
Japan is the country of tea. Green tea is the symbol of Japan. And the tea ceremony is a process that has been perfected over five hundred years. Green tea is drunk here around the clock. At meals, before going to bed, in the morning for tone, just in the middle of the day. Green tea is a miracle cure for any ailment, the Japanese believe. Green tea is served free of charge in restaurants.
Also popular are black tea and cold barley tea, indispensable in summer.
Here is an explanation of why the Japanese live long, here is the whole secret of Japanese longevity! If you follow these rules, then you can not only improve your health, but also probably live longer.
Good luck!