Janpanese have many cutting diet plans different to enhance longevity, one of all them is Okinawa diets of the people living in the Ryukyu Islands.
Okinawa diet is based on four basic principles :
The diet of the people in Okinawa have generally lower levels of calories than the average 20% of the Japanese. Their diet always be balanced so that each g containing not more than one food calorie. Thus the average BMI of the people of Okinawa in a desirable figure is 20. In addition habits fed only about 80% have become culinary culture of Okinawa region. To accomplish this, the principle is that you eat slowly, chew thoroughly and eat in 15-20 minutes to get up brain signals and stop at no enough.
Less fat and sugar
Okinawa diet limiting fat and sugar consumption by 25%, 75% of the grains than traditional diets of different regions of Japan. In our daily menu, they had to remove all saturated fats from fast food, canned food, sugar ¾ cuts. Consume less fat and sugar not only helps prevent coronary heart disease and stroke risk, but also help the people of Okinawa has the highest life expectancy in the world, live happily.
Rich in antioxidants
Diets rich in antioxidants, foods mainly green, orange, yellow from fruits, roots and tubers. These foods are rich sources of vitamin antioxidants such as vitamin C, vitamin A and poly-phenolic compounds such as ß-carotene flavonoids, luteins, xanthins, the minerals calcium, iron, potassium and zinc. The people of the island popular low-calorie foods, but many antioxidants and no longer work, help with weight loss as seaweed, mushrooms, melon …
Eat less meat and seafood priority
The traditional diet of the islanders including fish, soy, vegetables like bitter gourd calorie and other legumes. They almost do not use meat, eggs and milk in the diet. Fish provides omega-3 essential fatty acids. Soy is a good source of protein, containing the compounds to improve health as soluble fiber, antioxidants. People prefer to use food from the sea has caught up as they are full of nutrition and does not lose flavor.
Additionally supporters Okinawa diet divided into 4 groups of food based on calories so that the level of priority the food choices for each meal. Menu eating their daily calorie intake based on the 4 food groups.
Food “lower classes”: Group offers less than or equal to 0.8 calories per g of food. Fruits such as oranges, tangerines, grapefruit or low-calorie vegetables such as spinach, cucumber, celery … this food group. People can eat comfortably without fear of weight gain.
Food “light”: This group has fluctuated from 0.8 to 1.5 calories per g of food calories. Bananas, potatoes are representative of this group, should consume in moderation.
Food “medium class”: Provides 1.5 to 3 calories per g of food, such as grains such as wheat, bean products, lean meat … Eat and share export restrictions clearly part to avoid excessive loading on.
Food “heavy”: Energy 3-9 calories per g, contains 300-900 calories equivalent to 100 g of food. This typically fatty oils used in fast food, red meat … Best to eat very little or eliminate them from the daily diet.