Secret of long life in Okinawa (March 2019).
The anti-aging formula of the inhabitants of the Japanese island of Okinawa brings our hormones naturally in balance - and that is also good for our figure.
As a 100-year-old island, Okinawa has been known for a long-term study of the Faculty of Medicine at the University of Ryukyu (Japan). The question was: why do the people of this archipelago in southern Japan live longer than anywhere else in the world? And why is it that you stay slim and fit for a lifetime? One thing soon became clear: to look at the diet alone is not enough. The Okinawa phenomenon is based on traditional lifestyles that influence health, body and well-being through hormones. In other words: who balances his hormones, decreases easier, is fitter and happier. Retirement? Unknown! The term "pension" does not exist in the vocabulary of Okinawa. You work for a lifetime, you want to stay independent - and that keeps you fit. Of course, the daily work in the garden and house also strengthens the bones. In addition, the Japanese run errands mostly on foot and participate in old age in Tai Chi exercises and the traditional dances of the islanders. Through regular exercise, the adrenal glands release more of the hormone DHEA (dehydroepiandrosterone), which helps to keep you slim and keeps you young. Blood tests show: Okinawer over 50 have DHEA values, as they are typical for teenagers!$config[ads_text] not found
Friendships reduce stress
And one more thing the fit olds have ahead of us: they are not so easy to stress. For the reduction of stress hormones on the one hand ensures the daily movement. Another factor: on Okinawa there is "visiting time" throughout the day. In other words, people chat with neighbors, meet family and eat together. This leads to the release of the cuddly hormone oxytocin. Stress hormones are broken down, which means less puffiness on the stomach. When relaxing and keeping a figure but also help the regular bedtime and one or the other nap. Studies show that in sleep deprivation, we automatically make less of the satiety hormone leptin. That makes food cravings.
Always leave room in the stomach
One of the key points of the mid-1970s study is nutrition. "Hara hachibu", says the portion formula on Okinawa. "That means we should better stop eating at the first satiety, " Dr. Bradley Willcox, one of the collaborators of the long-term study. The slim figure owes the Okinawer but also the traditional ingredients of the island cuisine - these are particularly low in calories and rich in protein. Carbs are only in moderation, and if it is, then it is whole grains or sweet potatoes, the body slowly degrades and exploits, so they have a particularly good satiating effect.
Less salt, but many herbs and spices
One of the biggest differences to our western diet is the widespread abandonment of salt. Instead, you often spice up on the archipelago with chilies, herbs, dried mushrooms, turmeric, pepper or soy sauce. Although the traditional Japanese soy sauce also contains salt - according to a study, it saves around 50 percent when cooking with soy sauce. This explains, among other things, the low rate of high blood pressure and cardiovascular diseases in Okinawa. As cooking is always done with fresh and unprocessed food, Okinawer's foods contain no additives such as preservatives or flavors. And it is precisely these that often brake our metabolism! Because they are stress for our body. He then reacts with the release of stress hormones, for example cortisol, which is known to make losing weight difficult - especially in the abdominal area.
First spoon a soup
The meals on Okinawa are all similar: a bowl of miso soup is the prelude to each meal. Miso is a soybean paste, which you get in our Asia or health food store. Stir it into broth and warm other ingredients in it. The slim effect: The soup pre-fills the stomach in a low-calorie way and reduces the release of the cravings hormone ghrelin. So you eat from the main course always less.
Miso soup with chicken: Boil 125 g chicken fillet with 250-300 ml poultry stock, cook for about 10 minutes. Remove. Stir 1 teaspoon miso paste (Asian shop). 2 spring onions (in rings), a little chopped chilli, 1/2 clove of garlic (chopped), 1 carrot (sliced), 50 g mango pods (in strips) and 1 handful of bean sprouts for about 5 minutes. Boil 40 g Udon noodles (wheat noodles, Asia shop). Chop the meat, add the noodles to the soup. Season with soy sauce and pepper. Naturalness Less salt, but many herbs and spices
When buying vegetables: the more colorful, the better. Because bright green, yellow and red colored vegetables provide an extra dose of antioxidants. These plant substances act as a shield for our body and our skin. They also prevent an increase in stress hormones and fattening insulin. Eating something colorful in everyday life is actually quite simple: for example, instead of cauliflower, take broccoli, replace kohlrabi with carrots or celeriac with leeks.
Ginger vegetables with tofu:Mix 1 teaspoon of lime juice, rice vinegar and soy sauce. Marinate 100 g of tofu in slices. Heat 1/2 teaspoon rapeseed oil, fry 1/2 clove of garlic and 1 piece of ginger (chopped) in it. 1 carrot, 50 g bamboo shoots and 125 g pak choi or chard (in pieces). Add 100 ml vegetable stock, cook for about 8 minutes. Drain the tofu and fry in 1/2 teaspoon rapeseed oil. Season the vegetables with the marinade.
Saturated egg whites
High-quality - and especially low-cholesterol - proteins are an integral part of all meals on Okinawa. The combination of protein from legumes, tofu and nuts, but also low-fat dairy and fish with plenty of vegetables on the Japanese archipelago only slightly available available carbohydrates on the table. This not only keeps the blood sugar but also insulin levels at a low level. Food cravings do not even appear, and fat burning can be optimal. By the way, vegetable proteins are always cholesterol free! They are just as full as those made from meat. But they protect us from the consequences of high meat consumption: namely hypertension and cardiovascular diseases. That's why at breakfast occasionally go to soy yogurt, oat or rice milk. And for the small appetite in between a handful of peanuts or almonds in your pocket.
Plenty of fish, rapeseed oil, but also nuts have a great fit-making effect - whether on Okinawa or ours. These foods contain the so-called omega-3 fatty acids. These are unsaturated fatty acids that lower the blood cholesterol content and protect our blood vessels. But they also have an invaluable effect on our figure: studies have shown that they effectively drive out food cravings, protecting us from unnecessary pounds
Salmon Teriyaki Skewers: Mix 1/2 teaspoon soy sauce, 1 teaspoon lime juice and 1 teaspoon rapeseed oil. Cut 125 g salmon fillet into pieces and marinate for about 20 minutes. Drain the fish, skewer alternately with 1/2 bunch of spring onions (in pieces). Fry the skewers in a hot grill pan, drizzle with the remaining marinade. Cook 40g of wholemeal rice, then cook 40g boiled chestnuts (halved). Sprinkle with chopped herbs.