Japanese women enjoy their healthy lives, as shown in “3 facts to show how Japanese women are healthy,” and it will largely be attributed to the healthy Japanese food established through their long history.
As a supplement brand originated from Japan, we have curated the crucial elements of the Japanese diet and added the techniques how you can take their wisdom into your life naturally.
Fish, they eat a lot
Japan is one of the biggest countries to eat a lot of fish. Fish (especially blueback fish) contain omega three unsaturated fatty acids like EPA and DHA richly. They will lower your triglycerides and the risk of cardiac decease and stroke, comparing against having too much meat, which contains much saturated fatty acids. There are many variations of cooking fish, boiling, steaming, roasting, and sashimi (raw fish). There are also various products of minced fish. They play one of the major roles in the healthy Japanese food.
—- YOUR TECHNIQUE: Take sardine and anchovy. Instead of fish, chicken breast will be a low calories protein source.
Soy Foods are essential in heathy Japanese food
Japanese people nurtured their unique culture to eat a lot of soy through their history to avoid eating meat for a religious reason. There is no such rule anymore, but they take various soy foods almost every day. Miso soup, Soy sauce, Tofu, Moyashi (soy sprout), Edamame, and more. Soy Food is also one of the major parts of healthy Japanese food, but less Western people know it.
Soy provides you vegetable protein with lower calorie and fat per the same protein quantity than meat. It also gives you a lot of dietary fiber. Isoflavone is an estrogen-like-material. But its activity as estrogen is about 1 / 1,000 to 1 / 10,000. It protects your estrogen receptor from too much stimulation by attaching to it.
Isoflavone from fermented soy, Isoflavone Aglycone, mitigates menopause symptoms. Researchers in the Japanese National Cancer Center suggest the correlation of more fermented soy diet and less breast cancer risk from their cohort study.
—-YOUR TECHNIQUE: Take EFFISOY® by Juveriente®, for Isoflavone Aglycone
DASHI (low calories umami extract), which has less oil and adds up the thickness of the taste
They didn’t have live-stock farming for edible meat in most of their history. So, Japanese people of old times didn’t use animal fats for their cooking. As vegetable oils are often difficult to extract and costly, they developed cookings without oil, and they used DASHI, umami extracts, to add up the thickness of the taste. The typical DASHI sources are small dried sardine, shaved dried bonito, and dried tangle. DASHIs make dishes extra-low calories and extra-low fat regardless of their firm taste and flavor. They also lower the necessity of salt. (The contemporary Japanese often use oil, but the above trend is still prevalent. )
—-YOUR TECHNIQUE: Vegetable stock will lower the calories of your dishes. Roasting and steaming will also restrain excessive calories.
Japan is the biggest country in the number of variations of fermented foods, almost double China according to Dr.Koizumi, the most famous researcher of fermented foods in Japan. Japan already had a manufacturer and seller of pure rice malt in the 15th century, about 600 years ago. It would be the first every bio-business in the world.
The primary fermented Japanese foods are Miso, Natto, and Soy sauce from soy and various pickles, and most of the Japanese people take one or some of them every day.
Food’s fermentation will provide you exceptional benefits like the following.
(1) It helps you to balance the intestinal environment and support your immune system.
(2) It makes nutritions easier to be absorbed.
(3) It prepares food tastier.
—-YOUR TECHNIQUE: Most familiar fermented foods for westerners are yogurt and cheese. Kombucha is getting popular recently.
One soup and three dishes style, makes the Japanese food set healthy, with the better balance and less eating
The ideal meal style in Japan is called “Ichiju-Sansai,” meaning “1 soup and three dishes.” It comprises of rice, soup, one main dish, and two side dishes. It sounds never be different from Western styles, like main and sides, but their way is somehow different in size. Each dish is served small in the typical Japanese style. Taking these dishes little by little in turn, with the limitation of the small portion, will slow your eating pace and moderate your appetite while balancing the nutrients. The features of above #1 – #4 add further healthiness to their style.
(1) Separate your dishes to multiple plates and make each one small.
(2) Take a break when your appetite is satisfied to some extent. Have some (low calorie) soup, tea or water, and chat or read a book. Your satiety center is satisfied with 15 – 30 minutes delay. (Try this! Powerful for your weight loss.)
Rice, over wheat (bread and noodle)
Rice has far higher amino acid value over wheat, which suppresses your appetite with the same volume. Rice tastes good even in combination with foods without oil. So, the total calories of a meal can be low with rice. Slow digestion of rice will also provide the same effect.
—-YOUR TECHNIQUE: Take protein with less fat and oil – For example, chicken breast with oil-free sauce.
MIKAN (Satsuma Mandarin Orange), another main player of the healthy Japanese food
One of the most popular fruits in Japan, ranking with apple and strawberry, is Satsuma Mandarin Orange. It is called “Mikan” in Japanese. It is confirmed that β-Cryptoxanthing, a carotenoid specifically contained in MIKAN richly, helps bone health from the cellular level. (Refer the product page of “Bone Strength Complex” for the details.
—- YOUR TECHNIQUE: Try Bone Strength Complex by Juveriente®
These features form the healthy Japanese food by less calories, less fat and the better balance. But there are also negative aspects like, too much salt (because their fermented foods were mostly made as preservative foods) and they used to have too less protein to have stronger bodies. But taking positive points from their diet without turning your back on your dietary culture will help you maintain your healthy life naturally.