چرا زنان ژاپنی خوش اندام و جوان می‌مانند؟Why do Japanese women stay happy and young?

در پاسخ به این سؤال باید گفت که دو عامل اصلی در این میان وجود دارد: تغذیه و سبک زندگی. اصل و اساس غذاهای ژاپنی بر پایه‌ی طول عمر و سلامت بنا شده است. شاید عجیب باشد اما ژاپن بیشترین تعداد افراد بالای صد سال را دارد. ژاپنی‌ها غذا را صرفا به خاطر مزه‌ی آن نمی‌خورند، بلکه معتقدند که باید مزایا و مواد مغذی را از غذاها دریافت کنند. با ما همراه باشید تا ببینید چرا زنان ژاپنی خوش اندام و جوان می‌مانند.


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۱.نوشیدن چای سبز

قوری چای سبز

ژاپنی‌ها عاشق چای سبز هستند. «ماچا» یا پودر چای سبز از باکیفیت‌ترین برگ‌ها ساخته می‌شود. برگ‌هایی که خشک شده و به شکل پودری مرغوب درمی‌آیند. این پودر با آب داغ ترکیب می‌شود و در جشن چای مصرف می‌شود. جشن چای حرکتی است فرهنگی که در آن به تهیه و معرفی ماچا پرداخته می‌شود.

چای سبز فقط خوش‌طعم و خوش‌عطر نیست، بلکه مزایای فوق‌العاده‌ای نیز دارد و یکی از سالم‌ترین انواع چای در سراسر جهان است. این چای سرشار از آنتی‌ اکسیدان است. آنتی‌اکسیدان‌ها با رادیکال‌های آزاد مبارزه می‌کنند، فرایند پیری را به تأخیر می‌اندازند و حتی باعث کاهش وزن هم می‌شوند.

نوشیدن چای سبز خطر ابتلا به سرطان و بیماری‌های قلبی را نیز کاهش می‌دهد. بر اساس پژوهشی که در سال ۲۰۰۶ صورت گرفت، از میان بزرگسالان افرادی که بیشتر چای سبز مصرف می‌کردند کمتر با خطر ابتلا به بیماری‌های قلبی و عروقی و مرگ مواجه بودند. این مطالعه علاوه بر این نشان می‌داد که نرخ مرگ‌ومیر در شهروندان ژاپنی که روزانه ۵ فنجان چای می‌نوشیدند، ۲۶ درصد کمتر از سایرین بود.

۲. مصرف مواد تخمیر شده

ژاپنی‌ها اغلب از غذاهای تخمیر شده استفاده می‌کنند، مثلا نام برخی از این غذاها به این شکل است: کفیر، کیمچی، میزو و… . غذاهای تخمیری غذاهایی هستند که در فرایندی از تخمیر لاکتو ساخته می‌شوند. در این فرایند، باکتری‌های طبیعی از شکر و نشاسته‌ی موجود در غذاها تغذیه کرده و اسید لاکتیک تولید می‌کنند. تخمیر شدن باعث حفظ مواد مغذی موجود در غذا می‌شود و آنزیم‌های مفیدی تولید می‌کند؛ ویتامین‌ B، امگا۳، اسیدهای چرب و انواع پروبیوتیک‌ها.

تخمیر شدن منجر به رشد باکتری‌هایی می‌شود که به عملکرد روده کمک می‌کنند و با تجزیه‌ی مواد غذایی به شکلی قابل هضم‌تر، به کاهش وزن نیز کمک می‌کنند. از دیگر فواید آنها می‌توان به دفع سموم مضر و فلزات سنگین از بافت سلولی اشاره کرد.

طبق مطالعه‌ای که در سال ۲۰۱۴ صورت گرفت و گزارش آن در مجله‌ی «Physiological Anthropology» به چاپ رسید، میان مواد لبنی تخمیری و رشد میکروب‌های روده‌ای ارتباطی وجود دارد.

این مطالعه نشان می‌داد که مواد غیرلبنی تخمیری و گیاهان دارویی نیز تأثیر مثبتی روی میکروب‌های روده‌ای دارند و ممکن است آثار بلندمدتی روی ارتباطات مغز-روده داشته باشند.


حتما بخوانید: خواص روغن نارگیل برای پوست، مو و کاهش وزن


۳. استقبال از غذاهای دریایی

غذاهای دریایی

بر خلاف آمریکایی‌ها، علاقه‌ی ژاپنی‌ها به غذاهای دریایی خیلی بیشتر از گوشت قرمز است. خب همان‌طور که می‌دانید گوشت قرمز موجب بسیاری از مشکلات سلامت می‌شود که از بین آنها می‌توان به چاقی افراطی، کلسترول بالا و بیماری‌های التهابی اشاره کرد.

برنج و نودل یا همان رشته به شکل‌های مختلفی با انواع غذاهای دریایی ترکیب می‌شود و انواع متنوعی از غذاها را برای نوش جان کردن ژاپنی‌ها فراهم می‌کند. دور تا دور کشور ژاپن دریا وجود دارد و همین باعث شده که این کشور منبع عظیمی از صدف، ماهی‌های مختلفی مانند: تُن، ماهی اسقومری، سالمون، میگو و … باشد. این غذاهای دریایی به شدت در ژاپن طرفدار دارند.

ماهی منبع فوق‌العاده‌ای از پروتئین، سرشار از مواد مغذی متنوع، و اسیدهای چرب امگا۳ است. این مواد برای مغز، قلب و سایر ارگان‌های بدن بسیار مفیدند.

اسیدهای چرب امگا۳ برای کاهش میزان چربی بدنی خیلی کاربرد دارند، به‌ویژه برای کاهش چربی‌های شکمی عالی عمل می‌کنند. علاوه بر اینها غذاهای دریایی به کم شدن التهاب بدن نیز کمک می‌کند و برای سیستم عصبی مفید است.

اسیدهای چرب امگا۳ به داشتن پوستی زیبا نیز کمک می‌کند و باعث می‌شود پوستی صاف و جذاب داشته باشید. این چربی‌های مفید از اختلالات پوستی مانند: آتوپیک درماتیت، آکنه ولگاریس، سرطان پوست و … جلوگیری می‌کند.

ژاپنی‌ها معتقدند هرچه ماهی مصرفی شما سالم‌تر باشد، برای سلامتی شما هم مفیدتر خواهد بود و از انواع ماهی‌ها در شکل‌های مختلف خام، کبابی، سرخ کرده، پخته، بخارپز ،آب‌پز و … استفاده می‌کنند.


حتما بخوانید: بهترین منابع پروتئین گیاهی و غیرگوشتی


۴. وعده‌های غذایی کوچک‌تر

ژا\نی ها در حال غذاخوردن با چوب

سرو غذا در ژاپن معمولا در حجم و اندازه‌ی کم صورت می‌گیرد. حجم کم‌تر غذا باعث می‌شود که کم‌تر بخورید و در نتیجه به کم کردن وزن شما کمک می‌شود. حجم غذا در بشقاب‌های کوچک‌تر، بیشتر به نظر می‌رسد و باعث می‌شود کمتر بخورید. با این روش می‌توانید از پرخوری و ورود کالری‌های ناخوشایند به بدن جلوگیری کنید.

وقتی بحث کم کردن وزن به میان می‌آید، حجم غذا مهم‌تر از نوع غذایی است که میل می‌کنید. تعدادی از مهم‌ترین اصول ژاپنی‌ها در سرو و مصرف غذا به این شکل است:

  • بشقاب را کاملا پر نکنید؛
  • از هر غذا فقط حجم کمی را آماده کنید؛
  • غذاهای تازه بهترین هستند؛
  • غذا باید به زیبایی تزئین بشود و هر ماده‌ی غذایی که در سفره گذاشته می‌شود باید زیبایی طبیعی خود را نشان بدهد.

حتما بخوانید: ۱۸ راه علمی برای کاهش اشتها


۵. نهادینه شدن عادت قدم زدن

دختران ژاپنی در حال قدم زدن

ژاپنی‌ها، چه مرد و چه زن عادت دارند که زیاد قدم بزنند و پیاده‌روی کنند. پیاده‌روی یکی از بهترین روش‌ها برای تناسب اندام و از بهترین انواع تمرینات ورزشی است. پیاده‌روی علاوه بر کاهش وزن به بهبود عملکرد قلبی-عروقی، افزایش انرژی و خلق و خو و کاهش استرس نیز کمک می‌کند.

جمعیت ژاپن بیشتر در شهرها متمرکز است و بیشتر افراد معمولا برای عبور و مرور از قطار عادی و زیرزمینی استفاده می‌کنند. و به همین دلیل برای رسیدن به ایستگاه و بازگشت از آن یا پیاده‌روی می‌کنند یا دوچرخه سوار می‌شوند. حتی کودکان نیز برای رفت‌وآمد به مدرسه بخش قابل توجهی از مسیر را پیاده طی می‌کنند و والدین‌شان آنها را با اتومبیل دقیقا تا جلوی درب کلاس نمی‌رسانند.

به جز پیاده‌روی، استفاده از دوچرخه نیز در ژاپن رواج زیادی دارد. خیلی از افراد برای رفت و آمد خود از دوچرخه استفاده می‌کنند. به این ترتیب با یک تیر دو نشان می‌زنند و ورزش هم می‌کنند.


حتما بخوانید: تاثیر پیاده‌روی بر سلامت و تناسب اندام


۶. مخالفت با خوردن در هنگام تردد

زمان خوردن غذا در ژاپن بسیار مقدس و مهم است و از این رو خوردن در هنگام تردد کار شایسته‌ای نیست. وقتی در رفت و آمد هستید نباید غذا بخورید و این کار از نظر ژاپنی‌ها بی‌ادبی و بی‌احترامی به شمار می‌رود. به همین دلیل در خیابان یا وسایل نقلیه‌ی عمومی به ندرت شاهد غذا خوردن افراد هستید.

ژاپنی‌ها به هنگام غذا خوردن هیچ کار دیگری نمی‌کنند. یعنی دورِ تلویزیون،کار و … را یک خط قرمز بزرگ می‌کشند. تمیزی و شیوه‌ی سِرو غذا برای آنها خیلی مهم است و بخش مهمی از آداب غذا خوردن در ژاپن را شکل می‌دهد. ژاپنی‌ها خیلی آرام غذا می‌خوردند و به معده اجازه‌ی هضم بهتر غذا را می‌دهند علاوه بر این با آرام خوردن باعث می‌شوند که مغز فرمان سیری بدهد. البته ناگفته نماند که چوب‌هایی که برای خوردن غذا به‌عنوان قاشق و چنگال استفاده می‌کنند نیز در امر کم و آرام غذاخوردن بی‌تأثیر نیست.

وقتی آرام آرام غذا می‌خورید به شکم مبارک زمان کافی برای صدور دستور توقف می‌دهید؛ درست برخلاف عادت آمریکایی‌ها که با پرخوری زیاد مانع از ایجاد ارتباط میان مغز و معده می‌شوند.

۷. روش‌های طبخ سالم

ژاپنی‌ها نه‌تنها از مواد سالم برای غذاهای خود بهره می‌برند بلکه روش‌های طبخی که به‌کار می‌گیرند نیز سالم است. آنها برای اجتناب از مصرف روغن معمولا غذاها را به‌صورت کبابی، خام یا جوشانده شده با شعله‌ی ملایم مصرف می‌کنند. این روش‌ها به حفظ طعم و مواد مغذی موجود در غذا نیز کمک می‌کند.

سرخ کردن زیاد مواد در ژاپن بی‌معناست. اگر هم بعضی از غذاها با سرخ کردن همراه باشد، تنها اندکی از آن غذا در کنار سایر مواد اصلی مصرف می‌شود. مثلا «تمپورا» نمونه‌ای از این غذاهای سرخ کردنی است که البته در حجم کمی در کنار غذاهای دیگر خورده می‌شود. به این ترتیب روی هم رفته یک وعده‌ی غذایی سالم می‌خورند.


حتما بخوانید: ۹ قدم ساده برای داشتن تغذیه سالم


۸. تمرین ورزش‌های رزمی

دختر ژاپنی در حال ورزش رزمی

ورزش‌های رزمی متنوعی در ژاپن رواج دارد و مردان و زنان به آنها می‌پردازند. در واقع، یکی از رازهای اصلی خوش اندام بودن و جوان ماندن بانوان ژاپنی ورزش‌های رزمی مختلف مانند جودو، کاراته، آیکیدو و … است. بیشتر ورزش‌های رزمی موجب بهبود وضعیت قلب و عروق می‌شوند و تناسب اندام و مقاومت بدن را بالا می‌برند. این تمرینات ورزشی موجب تقویت عضلات و انعطاف آنها می‌شوند. و از همه بهتر باعث سلامتی عمومی بدن و کند شدن فرایند پیری در افراد می‌شوند.

طرح اولیه‌ی پژوهشی که در سال ۲۰۱۳ انجام شد، نشانگر این بود که: ورزش‌های رزمی باعث بهبود ترکیب بدن و بهبود نشان‌گرهای زیستی تغییر استخوان می‌شود. یعنی موجب افزایش شکل‌گیری و استحکام استخوان‌ها و کاهش جذب آنها می‌شود. از دیگر فواید این ورزش‌ها کاهش التهاب در زنانی است که اضافه وزن و چاقی افراطی دارند و در دوران قبل از یائسگی به‌سر می‌برند.


حتما بخوانید: بهترین ورزش‌ برای لاغری چیست؟


۹. استفاده از چشمه‌های آب گرم

چشمه‌های آب گرم در ژاپن منبع خوبی برای افزایش عمر هستند. این کشور به دلیل شرایط جغرافیایی، کشوری است که در آن کوه‌های فعال آتش‌فشانی زیادی وجود دارد. و به همین خاطر در جزایر آن هزاران هزار چشمه آب گرم موجود است که در زبان محلی به آنها اُنسن (onsen) می‌گویند.

چشمه‌های آب گرم خاصیت شفابخشی دارند و برای سلامتی بسیار سودمندند. در این چشمه‌ها به علت دمای بالا مواد معدنی نظیر منیزیم، کلسیم، سیلیک و نیاسین دیده می‌شود. با حمام گرفتن در این چشمه‌ها بدن شما غرق در مواد معدنی شده و فشار هیدرواستایتک شما بالا می‌رود و باعث می‌شود گردش خود و جریان اکسیژن رسانی به قلب و سایر اندام‌هایتان بهتر صورت بگیرد.

استفاده از چشمه‌های آب گرم موجب کاهش استرس و خواب بهتر و در نتیجه زیبایی و بهبود پوست می‌شود. حمام چشمه آب گرم حداقل دو بار در ماه یکی از دلایل جوان ماندن و خوش‌اندام بودن زنان ژاپنی است.


حتما بخوانید: ۱۰ کاری که برای داشتن عمر طولانی باید ترک کنید


۱۰. دسرهای سالم

دسر سالم

به دسر در آشپزی ژاپنی اهمیت زیادی داده نمی‌شود. زنان ژاپنی زیاد شیرینی مصرف نمی‌کنند و این یکی دیگر از دلایل اندام متناسب آنهاست. در ژاپن، افراد معمولا پس از غذا میوه‌های تازه می‌خورند و از دسرهای شیرین استفاده نمی‌کنند. قند و شکر یکی از عوامل اصلی چاقی افراطی به ویژه در ایالت متحده آمریکا هستند.

شیرینی‌های ژاپنی کارامل اندکی دارد و با آرد تصفیه شده درست می‌شود و مواد مضر و چاق‌کننده از آن حذف می‌شود. بیشتر شیرینی‌های ژاپنی از مواد مفیدی مثل قند سیب‌زمینی، آرد گندم سیاه و میوه‌های تازه تهیه می‌شوند. حتی اگر ژاپنی‌ها از دسرهای شیرین غربی استفاده کنند، حجم مصرفی‌شان بسیار کم و کوچک خواهد بود.

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