It is said that eating too much high-carb and fried food is easy to gain weight. Why is the obesity rate in Japan so low?
Although China's average height has increased, the obesity rate has also increased. China's obesity rate has reached about 12%, and the United States is even more exaggerated. Their obesity rate has reached 32%! Obesity is a disease, and the main reason is related to diet, and both Chinese and American diets like to eat high-carb, high-calorie, fried, high-sugar and other foods, so there is a certain reason for being fat. However, Japanese residents also like to eat high-carb and fried foods, but the obesity rate is only about 4%. Where is the problem?
According to surveys and studies, Japanese residents have a lot to learn from their diet. The low obesity rate also benefits from good eating habits. Let’s learn together!
- Wide variety of food
Friends who have watched Japanese dramas, have been to Japan, and have eaten Japanese food all know that Japanese food is very delicate. They are all served in small plates. At first glance, it seems that there are many varieties and small portions . This enables Japanese residents to eat different foods for each meal without excessive amounts, ensuring a balanced nutrition . Therefore, Japanese residents rarely suffer from malnutrition and metabolic disorders , and the obesity rate is well controlled.
- Eat only 70% full
The doctor once watched a documentary about the diet of Japanese residents. In addition to the rich food, the doctor also discovered another major advantage of them, that is, they eat less at each meal, and make sure to eat until they are 70% full . The way of eating is actually very good. It can effectively control the total daily calorie intake , reduce the burden on the stomach , reduce the load on the pancreatic islets , and prevent the occurrence of obesity and metabolic diseases.
- Use less seasoning
I have investigated the secrets of longevity of hundreds of Japanese long-lived elderly people. Many elderly people say that reducing the intake of salt and sugar is the key to healthy longevity. There is some truth to this statement. Eating salt can easily lead to high blood pressure , and eating too much sugar will increase the burden on the pancreatic islets and easily induce metabolic diseases. While Japanese cuisine pays attention to the original taste, it will use vegetables and food to season, thereby reducing the use of seasonings.
- Love to eat unsaturated fats
Compared with China, the frequency of eating red meat in Japan is lower. First, because Japan is near the sea, seafood has become one of the most commonly eaten meats. Second, because red meat contains too many saturated fatty acids, it is easy to become fat and easy to eat. Induce metabolic diseases, cardiovascular and cerebrovascular diseases and other problems. And deep-sea fish are mostly unsaturated fatty acids . Eating more in moderation is good for blood vessels and can prevent Alzheimer's .
Japanese residents still have many good eating habits worth learning, and some may not adapt to the diet of Chinese residents. You can improve your eating habits according to your actual situation to make our eating habits better. As a world-famous longevity country, Japan is not only worthy of our study of dietary habits, but also has many outstanding aspects. Let's take a look!
For example , the awareness of smoking cessation is very good . Although there are people who smoke in Japan, they never smoke in public places, especially when there are pregnant women and children, and they do not smoke. The quality is indeed very high. In addition, they will not take the initiative to give others cigarettes , because they think that smoking is harmful to the body, and giving others cigarettes is to bring harm to others, and they will not smoke together like in China, they are all looking for someone to communicate with. After two puffs of cigarettes, I was addicted to smoking.
Another example is Japanese women's health awareness . They never shy away from gynecological diseases. They go to see if they are sick, and they don't tweak the examination items. This is worth learning from domestic women, because many women in China are ashamed to have physical examinations. Missing the best treatment time in the early stage will endanger your own health. The good habits of Japanese residents are introduced here. You may wish to learn them, which may be helpful to you.