nutrition, lifestyle, editor’s choice
Oriental secrets of slimness: 10 rules
- Tip 1: make Friends with sticks
- Tip 2: Make the main side dish rice
- Tip 3: Remember: the spices do not happen
- Tip 4: Eat soy products
- Tip 5: be Careful with dairy products
- Tip 6: Say no to canned and frozen
- Tip 7: Accept the gifts from the sea
- Tip 8: Choose the right desserts
- Tip # 9: Lean on probiotics
- Tip 10: More green tea
According to statistics, the most orderly people on the planet — Asians. If you enviously look at the figures of Japanese and Chinese, try to learn from their good food habits! You yourself will not notice how you will fit into jeans a couple sizes smaller or can finally enjoy the sun on the beach and swim in the sea.
Tip 1: make Friends with sticks
In fact, no matter what devices you use. The main thing — the speed with which you eat. The control sticks causes the Europeans to increase the duration of the meal, so that the brain gets the time signal of saturation and does not allow you to overeat. Hate sticks? Just try eating slower!
Tip 2: Make the main side dish rice
And not the usual white, parboiled, which is respected by the Europeans and unrefined. The perfect choice would be brown rice — a source of slow carbohydrates and fiber. Research scientists, published in the American Journal of Clinical Nutrition, showed that three or more servings of whole grain foods per day promote weight loss and reduce the amount of visceral fat. That’s why dishes of whole grains should at least partially replace potatoes and pasta.
Tip 3: Remember: the spices do not happen
For Asian cuisine is characterized by the abundance of spices and seasonings. Asians who visited Russia, recognized that our food seems fresh to them. Of course, this does not mean you have to pour pepper spoons on my plate, but add the herbs and spices in meals (including drinks and dessert) — very useful. The spices contribute vitamins and minerals. Don’t come in the store by Cayenne pepper, turmeric, curry, garlic, onions and other seasonings.
Scientists from Laval University in Quebec (Canada) published the results of a curious study. It turns out that people who eat Breakfast food with Cayenne pepper, lose weight faster than those who refuse spicy seasonings. Pepper helps control appetite, making people consume less calories during the day.
Tip 4: Eat soy products
Imagine Oriental cuisine without soy sauce, and tofu — it is impossible. Although scientists are still wary of soy meal, they recognize that they can be healthy. In 2009 year edition of the Annual Rewiews published the results of studies suggesting that soy helps to reduce weight.
However, choosing soy products, remember that they must be fermented. In addition, the choice of sauce is always consider the content of salt, sugar and other not the most useful supplements.
Tip 5: be Careful with dairy products
At a time when Europeans can’t imagine my life without dairy foods, Asians are free to live without them. This position has a right to exist! The fact that with age human reduced ability to digest lactose (milk sugar). In some cases this leads to malfunction of the gastrointestinal tract — for example, to bloating. If after drinking milk you feel unwell, make an emphasis on alternative sources of calcium and protein.
Did you know?
In Asian cuisine, in contrast to Europe, welcome the combination of different types of protein in one dish. For example, the Chinese can easily combine tofu, beans, oysters and fish. Any mixes, most importantly that it was delicious!
Tip 6: Say no to canned and frozen
The basis of the Asian diet is fresh food. Unlike Russian cuisine, it is not welcome canned and frozen for the future products. All dishes are prepared with “piping hot”. And there is a use for the figures! In the canning process, are still widely used sugar, salt and vinegar — not the most useful supplements. If sweet jams and preserves — very high in calories and so can contribute to weight gain, the salty vegetables can keep fluids in the body, contributing to edema. Frozen food less insidious, but after thawing lose their taste and of the useful properties.
Tip 7: Accept the gifts from the sea
Fish and other seafood are present in the diet of Chinese and Japanese almost every day. And this, according to the researchers, helps them to maintain a great shape. Omega-3 and omega-6 unsaturated fatty acids contained in fish, algae and mollusks, stimulate immunity, maintain health cardiovascular and reproductive systems, help in reducing weight. The data of the three-week experiment, scientists have shown that dieters taking supplements of omega-3, lose on the average of 500 grams per week more.
Japan is home to the most expensive fishes in the world. Thus, 80% of the bluefin tuna used in the sushi and rolls are also fished in Japan. The cost of a kilogram of delicacy is often more than $ 375.000.
Tip 8: Choose the right desserts
One of the reasons for accumulation of extra pounds in people are often eating high-calorie food. Examples are chocolates, cakes, hamburgers, the cheese mass. In Asian countries such products are not popular. Asians choose healthy desserts — nuts, seeds and fruit snacks based on rice, seaweed, red beans. Popular snacks are fruit salads, which in time to satisfy the appetite and the body is saturated with vitamins and antioxidants.
Tip # 9: Lean on probiotics
Not to say that Asians only eat healthy food. In their diet a lot of fried dishes. This national treasure of Japanese — fried noodles, and slices of meat and fish with different degree of doneness, the so-called “steaky” — in China. Fried dishes are served with vegetables — corn, radish, cauliflower, and roots of Lotus. In addition, in menu introduce fermented foods. The latter are present in the diet every day.
Due to its content of probiotics, they facilitate digestion and enhance the protective functions of the body, reducing the damage from eating fried foods. Want to be slim? Eat for example Asians kimchi, tofu, natto beans and miso.
Did you know?
Chinese cuisine is considered one of the healthiest in the world. First of all, due to the abundant content of fresh fruits and vegetables. But some of the dishes can plunge into shock. The people of China eat “anything that moves” — insects, snakes, rats, birds and dogs. Moreover, we used by-products: heads, feet, liver, kidney, heart, and blood.
Tip 10: More green tea
Want to live long, like the Chinese and to be as slim as a Japanese — drink 4-5 cups of green tea a day! In the East it is treated as a real elixir of longevity. Scientific studies have shown that contained in tea antioxidant catechins help the body fight free radicals — the main culprits of aging and disease. The tea has a mild tonic effect, helps eliminate toxins, has a beneficial effect on metabolism.
Natalia Fadeeva, M. D., physician, nutritionist, endocrinologist
In Eastern cuisine, traditional for countries such as Japan, Vietnam, Thailand, China and Korea, weight loss contributes to the use of soups. They have fewer calories than other dishes that include noodles (source of carbohydrates); meat and seafood (source of protein), as well as plenty of vegetables, sprouts and algae (sources of vitamins, minerals, fiber).
Use in Asian cooking in large quantities of seaweed, seafood contributes to the replenishment of iodine and improving thyroid is responsible for metabolic rate.
A wide variety of spices can satisfy hunger faster due to saturation of the taste buds, so food seems tastier and the portion may be reduced.
Use as dessert dishes of fruit also allows you to obtain natural sugars in combination with dietary fiber, which improves intestinal motility and does not provide too many calories.