ʻO'Okinawa he wahi ma kaʻaoʻao hema loa o Iapana kahi i noho mau ai nā poʻe i nā manawa lōʻihi ma ka honua. ʻOiai paha he nui nā kumu no kēlā mau loli lōʻihi, he mea maikaʻi ka loaʻaʻana o kā lākouʻaiʻai meaʻai. ʻO kaʻoihana o'Okinawa ka mea nui loa o nā huaʻai a me nā lekile, ma kahi nui loa. Ua emi ia i ka calories a me ka momona, a kiʻekiʻe loa i loko o nā kaʻaʻaleʻa.
ʻO ka hapanui o kēlā mau huaʻalea e hele mai ana mai nā huaʻai, me kahi liʻiliʻiʻole o nā hua a iʻole nāʻanoʻano, aʻaʻole he kōmole a me nā'alapalapala i hoʻoheheʻeʻia. Aia kahi mea'alaʻula iki a me ka nui iki o ka waiu. Hoʻopihaʻia ka iʻa i ka hoʻohaʻahaʻa, aʻo ka inu lama i kaupalenaʻia i ka wai inu.
ʻO nā meaʻai maʻamau i loko o kēiaʻai,ʻo ia nō nāʻuala, melaki, melono melono, nā haloni heitake, kāpena, ke kumu jasmine, ka uawe, a me keʻano o nā mea kanu a me nā meaʻala. Eia kekahi mau mea e hiki ai iāʻoe ke kūʻai i loko o kaʻoihana kūʻai kumukūʻai aiʻole nā makai Ahia.
ʻO Pīpī Sweet
I ka wā ma mua, uaʻai nā meaʻala liʻiliʻi o'Okinawī i kaʻuala. Nui a nui nāʻuala. ʻOi aku ka maikaʻi o ka'iliaki,ʻo ia hoʻi, i ka raiki laiki, a no laila heʻano o ka hōʻailona kūlana: he mea i pau wale i ka poʻe waiwai waiwai. ʻO ka meaʻono e pili ana i ka uala, he mau meaʻala-nui a he waiwai i nā huaora A a me C, calcium a potassium.
Aia lākou i ke kiʻekiʻe i ka fiber a loaʻa i loko o ka huaola E.
Aloha
ʻO kaʻai'Okinawa kahiko ka mea like me keʻano o ka miso me ka tofu. He kumu maikaʻiʻo Soy i nā mea kanu o ka mea kanu, a ke hāʻawi nei ia i ka nui o ka meaola i loko o kaʻai'Okinawa. Aia nō hoʻi i loko o Soy nā pūnaehana pono'ī i kapaʻia he flavonoids a me nā phytoestrogens, hiki ke loaʻa nāʻano hoʻoikaika olakino.
Hana Melon
ʻO ka mīkoi melonā he huewa iʻikeʻiaʻo goya, goo-fa, aʻoʻoe gua paha. Hoʻohanaʻia ia i nā meli, nā mea i hoʻouluuluʻia a hiki ke hanaʻia i wai a inu paha. He kiʻekiʻe ia i ka fiber a me ka huamino C, a me kekahi mau kikoʻona waiwai pono'ī. He mea paʻakikī paha ka loaʻaʻana o ka meloniko ma kou hale kūʻai, akā, hiki i nā mākaʻi kūʻai'Asia ke halihali.
Lehua Shiitake
Loaʻa kēia mau'āhihi nui i nāʻanoʻano kuke kuke'Asakai. Hiki lākou i ka meaʻai, a loaʻa paha iā lākou kekahi mau pono olakino e hiki ai ke hoʻohuli i kāu kamepiula a kōkua e kōkua i ka cholesterol. Hiki iāʻoe keʻimi i kēia mau halo i loko o ka'āpanaʻoihana o nā kumukūʻai kūʻai nui, aiʻole e loaʻa paha lākou i loko o kaʻaeʻai momona.
ʻO Seaweed
ʻO Kombu, hijiki, a me ka mozuku nā loʻi i hoʻohana mauʻia i'Okinawa. Hoʻohana pinepineʻia lākou me nāʻahu, i nā meli, i nā kumulāʻau, a me nā huaʻai. He kiʻekiʻeʻo Seaweed i ka iodine, ka palahalaha, ka konupūmā, ka hao, ka magnesium, a me ka astaxanthin . ʻAʻole hiki keʻoluʻolu eʻike i kēiaʻano o ka limu i loko o ka hale kūʻai maʻamau, akā hiki iāʻoe keʻimi i ka nori, i kūʻaiʻia ma nā pepa liʻiliʻi, a hoʻohanaʻia i kekahi manawa i ka hoʻomākaukauʻana i ka sushi.
ʻO nā mea kanu a me nā meaʻala
ʻO kekahi o nā hoʻohana i hoʻohanaʻia i kēiaʻai he mea hiki ke loaʻa i nā pono olakino a hoʻonui i ka'ōpala me ka hoʻokomoʻana i kekahi calories.
ʻO lākou nā'ōmaʻomaʻo, nā mugwort, nā'Okinakina pepa, a me nā hua fennel.
No ke aha eʻono ai ka hanaʻai
ʻO kaʻai o'Okinawa he mea nui ia i nā calories a kiʻekiʻe i ke ahi, no laila hiki iā ia ke kōkua iāʻoe e pale aiʻole mālama i ke kaumaha, he mea nui ia no ka paleʻana i nā maʻi kūlohelohe e like me ka maʻi maʻi maʻi maʻi, diabetes, a me kekahi mau maʻi kanesa.
Hiki iāʻoe ke'ōlelo aku i kaʻai'Okinawa heʻai pāʻaniʻole, kahi hiki iā ia ke hōʻemi i ka pilikia o kēlā mau maʻi kūlohelohe no nā kumu he nui:
- ʻO ke kai momona (kahi momona momona), akā i ke kiʻekiʻe i nā omega-3 mau momona. Hiki i nāʻano momona momona ka nui ke hoʻonui i ka mumū a me ka omega-3 mau e emi iho ai ka mumū.
- Ka mea haʻahaʻa i loko o nā'ōpona'eneʻe hoʻopili (e like me ka sugar), no lailaʻaʻole i loaʻa ka hopena nui o kāu mau koko koko. He maikaʻi ia no ka hikiʻana i nā kikola koko koko i kahi kūlana pro-inflammatory i loko o kou kino e hoʻonui ana i ka hopena o ka maʻi a me ka mumū.
- ʻO ke kiʻekiʻe i loko o nā hua'ōlelo C,ʻE a me A, a me nāʻano pono'ī. Hana kēia mau meaʻai e like me nā antioxidants e pale aku i kāu mau pūnaewele mai kahiʻinoʻino liʻiliʻi (nā mea e like me ka uahi, ka pollution, nā momona rancid a me nā hinu a pēlā aku). Hiki i kēia mau meaʻai ke kōkua i ka ho'ēmiʻana i ka hoʻona.
Aia ka'Okinawa'Okinawa noʻoe?
ʻO ka mea kumuʻoleʻole,ʻo ia keʻano kiʻekiʻe i ka sodium. Ināʻoe i kahiʻai paʻakai i ka paʻakai, eʻoluʻolu e kamaʻilio i kāu kauka ma mua o ka hoʻonuiʻana i kekahi mau meaʻai waiwaiʻaila sodoma e like me miso, iʻa paʻakai, aiʻole ka meaʻai (ʻo ka momona soy malohi he nui ka sodium). Hiki i ka nui o nā huaʻai a me nā huaʻai i hoʻomehanaʻia ma ka potassium a me ka calcium ke hoʻopili i ka sodium, akāʻaʻole ponoʻoe e pilikia.
He haʻahaʻa loa kēiaʻai i kaʻiʻoʻulaʻula, nā hua manu, a me nā moa. He maikaʻi nō ia no ka mea hiki iāʻoe ke lako i nā meaola mai ka momona a me ka iʻa. Akā he nui nā hua liʻiliʻi,ʻo ia nā'ōpala piha, a he haʻahaʻa loa ia i nā hua puaʻa. Hiki iāʻoe ke lako i ka meaʻaiʻole me kaʻole o kēlā mau meaʻai, akā, paʻakikī ka hahaiʻana i ka meaʻai maʻamau.
ʻAʻole ponoʻoe e hahai i kaʻoihana o'Okinawa e hoʻomanaʻo ai i kekahi pōmaikaʻi: E hoʻokomoʻia kekahi o kēia mau māhele i kāuʻai:
- Eʻai i nā mea kanu,ʻo ia hoʻi nā mea'ōmaʻomaʻo a lahilahi paha. ʻO ka hōkū o ka'Okinawa ka meaʻaiʻuala. Makemake lākou i ka loaʻaʻana i kahi hale kūʻai (inā paha e hoʻopunipuniʻia lākou e like me nā uhi).
- E koho i nā meaʻai a me nā meaʻai. E ho'āʻo e hoʻohui i ka tofu i kahi hauʻoli a hoʻololi paha mai ka waiu waiu i ka waiū.
- Hoʻopili i kāuʻiʻoʻulaʻula no ka lawelawe iʻa. A maikaʻi aʻe paha, i kāu laweʻana i nā lemu.
- E hoʻomoʻi i nā pūʻina i kāu meaʻai. E ho'āʻo i nāʻano likeʻole e like me ka shiitake, ka hulu, a me ka pū kī kani pū Kī. He meaʻono ia a hiki ke hoʻohanaʻia ma kahi o ka meaʻai e like me ke kuhikuhiʻana o ka meaʻai.
> Puna:
> Willcox DC, Willcox BJ, Todiciki H, Suzuki M. "ʻO kaʻOkina Okinawa: Nā hopena o ke olakino o ke kalokalo, ka mea kanu-nui, ka meaʻaʻai keʻano anuanu-waiwai a haʻahaʻa i ka loliʻo Glycemic." J Am Coll Nutr . 2009 Aug; 28 Suppl: 500S-516S.