Iingcali Ziba nomlinganiselo wokuhlala emdeni kwi-Traditional Okinawan Diet
IHara hachi bu (ebizwa ngokuba yi- hara hachi bun me ) ngumfundisi waseConfucian ocebisa abantu ukuba badle kuphela de kube malunga nama-80 ekhulwini. Yinkqubo yenkcubeko enokuthi ifumaneka namhlanje phakathi kwabantu base-Okinawa abahlala kwisiqithi se-southern prefecture (iphondo langaphambili) laseJapan. Abantu base-Okinawa baqala ukuba banomdla kwi-sayensi yezokwelapha eNtshona ngenxa yenani labo eliqhelekileyo labaneminyaka eyi-centenariya, ekuthiwa yiyona ephezulu kwihlabathi elixhomekeke kubemi.
IHara hachi bu yenye yeendlela ezininzi zokutya kunye nezendlela zokuphila ezenziwa ngabagqirha bezokwelapha kubomi base-Okinawans obude kunye neempilweni.
Isiqhelo seHara Hachi Bu
Ibinzana laseJapan, i- hara hachi bun me , liguqulela ngesiNgesi ngokuthi "isisu se-80% sipheleleyo" okanye "sidle de kube iindawo eziyi-8 zizalisekile," zikhankanya iqhezu lesibhozo kwi-10. Ngokwenene, isenzo se-hara hachi bu yindlela yokungahambisani nekhalori . Nangona i-caloric yokudla kunye nokutya ngokutya kuqhelekileyo kwiinkcubeko ezininzi zaseNtshona, ama-Okinawa anesiko lokukhutshwa kwekhalori ngokuzenzekelayo emva kwe-hara hachi bu. Enyanisweni, ama-Okinawa ayaziwa ukuba asebenzise rhoqo i-1,800 ukuya kuma-1,900 khalori ngosuku, okuyii-khilomitha ezimbalwa ngaphantsi kwezinto ezibekwe kumyinge onempilo eMelika. Le calori ephantsi ingenayo kuphela ikhokelela ekuhambeni kwazo (kwaye ngamanye amaxesha ngokubalulekayo) amanqaku amaninzi e-Body Mass Index (BMI), kodwa mhlawumbi ibe negalelo elikhulu kwimpilo yabo ephawulekayo kunye nexesha elide lokuphila.
Hara Hachi Bu kunye ne-Okinawan Diet
Kwiminyaka emininzi edlulileyo, ama-Okinawa kunye nendlela yabo yokuphila ekhethekileyo sele banomdla omkhulu eNtshona. Ngokungafani nezinye iindawo ezihlala ixesha elide, njengabase- Abakhaya abaye bathatha ubomi obuphawulekayo, i-Okinawans iyakwazi ukuqinisekiswa njengenkqubo yokubhalisa intsapho eyaziwa ngokuba yiKoseki iye yahlala kuyo bonke abemi baseJapan iminyaka engaphezu kwe-130.
Kukholelwa ukuba ama- Okinawa ahlala ubomi obude kunye nobomi obuphilileyo kunabanye abantu emhlabeni.
Xa kuziwa kubude babo obuphawulekayo, yintoni kunye nendlela ama-Okinawa adla ngayo kubaluleke kakhulu njengenani leekhalori. Nangona uphando luye lwaqinisekisa ukuba ama-Okinawans ayanciphisa i-caloric intake, ama-Okinawa awanalo i-calories-counters. Ngokulandela imigaqo ye-hara hachi bu yokufundisa, ama-Okinawa adla amacandelo amancinci kwaye adle ngokuthe ngcembe kunokuba atye ngokutya. Ukuxhamla kunye nemizimba yabo kubenza bakwazi ukuba bayeka nini ngelixa ezinye iindawo ezininzi zingavumeli ukuba ixesha lokuxhamla okanye "ndizele" ukuvela kwisisu ukuya kwingqondo (engathatha ukuya kwiminithi engama-20 ) ngaphambi kokuba baqhubeke besidla.
Ama-Okinawa ayaziwa nangokutya kwabo. Ukutya kwabo kuphezulu kwizityalo kunye nemifuno kunye ne-intanethi ye-grains, i-legumes, neentlanzi. Ukutya kwabo bendabuko kuphakame ngokwemvelo kwizondlo ezibalulekileyo kwaye ngokukhululekile kukhululekile ukutya okucwangcisiweyo. Kukholelwa ukuba ngenxa yoko, ama-Okinawa aye aphephe ngokuqhelekileyo izifo ezingapheliyo ezihlotshaniswa nokuguga njenge-Alzheimer's, umdlavuza kunye nesifo senhliziyo.
Umthombo
Willcox, uBradley J., D. Craig. Willcox, kunye noMakoto Suzuki. Inkqubo yase-Okinawa: Indlela abantu abade bahlala ngayo kwiLizwe abafumana iMpilo engunaphakade - nendlela onokuyenza ngayo . INew York: UClarkson Potter, ngo-2001.