People in Japan are healthy. According to the data released by the Ministry of Health, Labor, and Welfare, the average life expectancy of the Japanese male, as of 2018, was 81.25 years for men and 87.32 years for women (overall average was 84.21, which was the second-highest behind 84.93 in Hong Kong). In addition, the Japanese have the lowest rates of obesity (as of 2017, only 3.6% of people in Japan have BMI over 30, whereas the rate was 32% in the U.S). It is said that the advances in treating diseases, welfare services, and people’s rising health awareness have contributed a lot to the long life expectancy.
However, they are not the only factors. Long and healthy life can be attributed to a healthy diet that has been practiced for centuries in Japan.
Below is about the healthy Japanese diet. As the time you spend at home increases, maintaining health could get harder. You might be able to improve your healthy by adapting Japanese way of living!
What and how do the Japanese eat?
・Rice
Just like many people in Asian countries, the Japanese eat rice more than wheat. Studies suggest that eating rice is associated with lower risk of developing cardiovascular disease while wheat increases it. What is more, a rice-heavy diet doesn’t come with the gut irritation that many have in reaction to wheat. Rice contains fewer carbs and more vitamins and minerals than wheat does.
Consuming more rice will definitely improve your health.
・A lot of vegetables (especially pickled ones)
The Japanese eat vegetables a lot. 漬物/Tsukemono, pickled vegetables, in particular have a lot of benefits such as the prevention of diabetes and obesity because many of them are fermented.
・Fish and Seaweed
Japan is an island country and people eat more seafood (often fresh and unprocessed like Sashimi) compared to other countries. You can take omega-3 fatty acids from fatty fish, which are crucial for optimal body and brain function and they can reduce the risk of many diseases. Fish can lower inflammation and improve your health, whereas red meat can increase your risk of cancer and obesity.
・Beans
There are a lot of bean-based products in Japan such as Tofu, Natto, Miso, and people eat them daily. They provide healthy plant-based protein and they are low in fat and calories. They can help you lose your weight and can significantly lower bad cholesterol, which is a risk factor for heart disease.
・Green tea and Matcha
Green tea and Matcha tea are high in antioxidant compounds, which may help prevent cell damage and lower your risk of chronic diseases. They can reduce liver enzyme levels and decrease the risk of liver disease.
・People eat moderately
It is also important to control the portion. Traditionally, the Japanese don’t eat too much and have a healthy attitude to food and eating. Japanese food is served in a set of small dishes and people eat with chopsticks in small quantities. This way, you can enjoy food and digest slowly.
A healthy diet can reduce the risk of dying young and help you lead a long and healthy life. After all, prevention is much easier than the cure of a disease so a healthy diet is the key to enjoy life!
Today’s words and phrases
今日の単語/フレーズ
・Life expectancy 平均寿命
・Obesity 肥満
・be associated with 〜に関連する
・Crucial for 〜にとって無くてはならない
・Optimal 最適な
・Portion 量
Thank you for reading today’s post.
See you next time!
Taka
*I’m a professional composer by the way.
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