top of page

Free member site

The basics of cooking

Enzyme Ingestion and Smoothie

Deadline of life. 100year-old project and nursing care

Plain Food

 

What is plain food? Plain food and small appetite to bring healthy life expectancy close to an average life span

As for the Japanese average life span, the healthy life expectancy has male 70.4 years old, difference of woman 73.6 years old for male 80.2 years old, woman 86.6 years old. If it is the story only for these data, as for the man, as for 13 years, the woman must live a life in the state that is not healthy in the old age for 9.8 years.

I bring healthy life expectancy close to an average life span and think that"plain food" and the eating habits "to eat lightly" are very important throughout the lifeto become independent without needing care throughout the life, and to live.

With the plain
mokuji

With the plain food

A village of longevity eats

Vegetarian cooking of the Buddhist priest

Japanese of blind faith to satiation excessive

Appropriate amount of a bowl of soup and one dish

Simple diet and brown rice vegetarian diet is different

​Polished rice or unpolished rice

Unpolished rice of non-refinery

"γ oryzanol" of the unpolished rice holds the desire to a high-fat meal in check

​With vegetables, seaweed, the mushroom of the season a dietary fiber

​Vegetables table of the season

With the fermented food

Effect of the fermented food

Representative fermented food

Of good fermented food consume; one

Eat a fish; and DHA

The amount - How much should i eat

Cooking - How should I eat

Bear in mind the low-salt

Refrain from sugar

Refrain from bad oil, take the good oil

Perilla oil oil and olive oil

With the plain 2

With the plain food

The plain food is not a poor meal. Grains mean a main meal with vegetables.

With the plain food, I do not eat meat.

I begin to work hard that the internal digestive organs absorb nourishment

when they make plain food.

I may think that a body weakens when it is malnutrition, but it is wrong.

A body is a thing becoming weak adversely when I consume nourishment too much.

A village of

A village of longevity eats

It is said that there is a village continuing something like bread which I mix wheat flour and salt and baked and the plain food life that there is no longer only as for the tea every day in Russia. With some meat in the case of a festival to include a feast once a year, eating. In fact, this village wins fame as a village of longevity as I do not read an example elsewhere, and longevity living long more than 100 years old do a field work, and where is dark one to live.

Vegetalian

Vegetarian cooking of the Buddhist priest

It has been said that vegetarian cooking of a bowl of soup and one dish was good for health from old days. I do not seem to have any problem and a rather useless thing chips it and is dropped and becomes really healthy earnestly at all therapeutically even if I continue rice and miso soup and the plain food of the pickle for dozens of years during one year. Will you say even a subtilized feeling? I understand that I watch a Buddhist priest eating vegetarian cooking. The luster of the face is good, and I feel fine, and a lot of Buddhist priests who seem to be healthy come.

Japanese of blind faith to satiation excessive

This and eat too much and there is Japanese. Sing and the day 30 items, will try to immediately plenty in miso soup. That's because they considered healthy. The truth is, is enough in several of vegetables intended to be caught in the land in its season. You know if imagine the old days. Rather than "what to eat", "is what caught (splendid) or", it is that.
In addition, it appears to have been largely misunderstood also for meat. Japanese people since ancient times, such as tofu, deep-fried tofu, fried tofu, natto, bean curd, Ganmodoki,"Kinako"flour, we have to eat food that could be soy. The soybean contains rich nutritional components that do not lose to the meat. Well, I think you are also said to be the meat of the field. For example ganmodoki. The ganmodoki, compelling contains plenty of nutritional components than such as chuck eye roll (beef). Vitamin B12, which is in the chuck eye roll (beef) is not in the ganmodoki, but vitamin B12 is because they are included in the laver, it will compensate if to eat seaweed. Western is there was a need to eat meat because I did not eat soy, but by the westernization of Japanese food, for it has become to eat meat in addition to the nutrients that were sufficiently be covered even in lean diet.
Also, in Japan, but recommends that you drink milk for calcium intake for a long time, in fact, without drink milk, if you try to diet of Japanese food, Japanese food, eating seaweed and seaweed, and small fish in I calcium is able to take in enough.

Japanese
Appropriate

Appropriate amount of a bowl of soup and one dish

Diet of one-plate meal, which is said to be good for health. This amount that is suitable for one serving of lean diet is do you, such how much hell.

2 bowlful rice

1 cup of miso soup

Your pickles 3 pieces

Only this.

But is a tool of miso soup, for example, seaweed 3 × 3cm position two + carrot 1 × 1cm angle two + two leaves of spinach two + Turnip 1 × 1cm square things. The amount of the ingredients of miso soup in the lean diet has been said to be sufficient this much. In the are often contemporary ingredients plenty of miso soup is a good, might be a small amount unthinkable of. Say the side dishes, you just you pickles and miso soup of ingredients, you might have some people to worry about whether there is no problem in nutritional in so little of the material. But, do not worry. It called the fact there is no problem anymore. A lot of people, referred to as can be seen as realized that try to continue this lean diet for a while. I think people can not believe it even, you might say that try to start with a trial thing. The body is likely to be activities lightly. Physical condition awakening is cleaner than previously is getting better. That should other scales fall from the eyes to the changes in a variety of body and mind.

Simple

Simple diet and brown rice vegetarian diet is different

"The plain food" is another thing with "the unpolished rice vegetable diet" said macrobiと really. The unpolished rice vegetable diet forbids it to eat a fish, but the plain food recommends that I eat a fish. Because there are many similar parts, there seem to be a lot of people confusing it.

Polished

​Polished rice or unpolished rice

Because there are many meal methods recommending unpolished rice food, there seem to be many people thinking that "even plain food" must be never unpolished rice, but is not so. The plain food "an unpolished rice vegetable diet" is similar "to be macrobiotic", and non-become. "Unpolished rice is surely desirable for many opinions about rice in "the plain food" if I can do it". But, it is "to eat rice not living on bread properly" to be important, and it is important I bite rice in unpolished rice in polished rice well without waiting, and to eat.

Unpolished rice

Unpolished rice of non-refinery

Simple diet Why does even without any brown rice vegetarian and macrobiotic the "brown rice is desirable if you can" is? It is not yet polished grain is itself perfect balance diet, because a "complete meal". Brown rice, millet, foxtail millet, buckwheat and you hit it. Even in rice in noodles is a mark that is of the "white" rather than "brown".
Man is originally grain vegetarian animal. Human beings, we are made as can be in health to live to be a meal in which the grain to the main. If a non-whole grains is a complete meal in the staple food, even without considering the balance, it looks like the balance in nature can be taken. It is rich active ingredients not whole grains have a voice from the body, it is said that it is because exerts its power, if necessary. In this way, has been recognized as the brown rice has the effect of cure the disease aggressively.
Brown rice, which was removing the husk of rice, which were removed the bran and rice brown rice is polished rice is white rice. It especially contains many B vitamins in the bran. Edo era, the story of its bran and was eating white rice, which had by removing Edo samurai and common people is to beriberi "Edo noisy", is a famous story. It is also well known that more of brown rice contains many dietary fiber than white rice. Much white rice is sometimes referred to as being on "a US dead", we've been Sogiotosa nutrition. White rice, which is generally purification is not that they've poor nutritional value than non-polished brown rice.

"y oryzanol"

"γ oryzanol" of the unpolished rice holds the desire to a high-fat meal in check

There is power that the material called "γ oryzanol" included in the unpolished rice works on brain and controls the desire to a high-fat meal causing the obesity. A bad cycle that the dependence on high-fat meal increases in brain when I continue having a meal having high fat content and is grown fat is born. As brakes to cut off the cycle, I understand that unpolished rice foods are effective. In addition, I am said to be it when there is the effect to control absorption of fat lowering blood sugar level as an effect of the unpolished rice food. There seem to be enough effects so far only by the person who was a polished rice group doing one of three meals to unpolished rice food.

With vegetables

​With vegetables, seaweed, the mushroom of the season a dietary fiber

I eat seasonal vegetables produced in the season and seaweed, mushrooms, and it is said that you should take a lot of dietary fibers. The vegetables will consume root crops in particular consciously.

Vegetable table

Vegetables table of the season

 

In spring

  • Spring cabbage

  • Rape

  • Auction

  • Blow

  • Celery

  • Bamboo shoot

  • Green peas

  • Snap pea

  • Soramame

  • Asparagus

  • New onion

  • Sheath pea

  • Angelica keiskei

  • Udo

  • Butterbur sprout

​

In the summer

  • Pumpkin

  • Tomato

  • Eggplant

  • Bad makeup

  • Cucumber

  • Bitter gourd (bitter gourd)

  • Corn

  • Myouga

  • Garlic

  • Green soybean

  • I do it and do it and ask it

  • Kidney beans

  • Okra

  • Green shiso

  • Green pepper

  • Molokheiya

  • Zucchini

  • Gromwell to have cramped

​

In autumn

  • Sweet potato

  • Taro

  • Potato

  • Yam

  • Yamawa potato

  • Shiitake

  • Shimeji 

  • Burn Mai

  • Oh, it is ringgit

  • Mushrooms

  • Onion

  • Carrot

  • Lotus root

  • Burdock

  • Garland chrysanthemum

  • Qing-geng-cai

  • Broccoli

  • Cauliflower

​

In winter

  • Chinese cabbage

  • Spinach

  • Japanese mustard spinach

  • Lily root

  • Leek

  • Turnip

  • Japanese radish

  • Chinese chives

  • Do not look; greens

​With the fermented food

I let food ferment using the function of microbes such as mold or the yeast with the fermented food. Bacteria "probiotics" working good for health in large intestine is included in fermented food.

With the fermented
Effect of the

Effect of the fermented food

As for the ingredients, it is revealed that an antioxidant action is strengthened than I eat as the material of the cause cause by fermenting. In addition, there is an effect to raise physical immunity to the fermented food. The taste becomes mellow, and a special taste appears.

Representative

Representative fermented food

Natto, miso, yogurt cheese, rice bran pickles, sweet sake, soy sauce, vinegar, dried bonito, salt malted rice, kimchi wine bread sauerkraut pickles

Of good

Of good fermented food consume; one

It is ideal that the fermented food consumes every day, but might be connected for obesity when the animal fermented food (butter or cheese) is not careful because it is high-fat. Originally the Japanese food which I often use miso, rice bran pickles, sweet sake, soy sauce, the vinegar for is the constitution that fermented food is easy to consume. I can take the fermented food effectively if I take in the menu of the Japanese food positively.

Eat a fish

Eat a fish; and DHA

DHA and EPA are included in the oil of the fish. Above all, the blue-skinned fish has particularly abundant DHA.

The amount - How much should I eat

Intake ideal DHA is a 1 g ~ 1.5 g per day. Even if captured on a daily basis, is 200 ~ 300g likely to say, even to eat about three times a week (more fish fat).

If you want to take the easy is likely to say, even canned fish. Among the canned, such as "mackerel boiling in water," "mackerel boiled miso" "saury grilled eel," "sardine Ajizuke" is recommended because DHA is abundant in raw material itself. In addition, since the DHA also in the can juice it is included in a lot, you want to make use without discard juice.
As those that take the easy DHA in addition, there is also a product called DHA-containing fish sausage (Maruha Risara sausage). As it is or eat, or put in a stir-fry, and the menu incorporates instead of meat, fish, you can easily ingest DHA.
Ideal DHA intake of the day
If sashimi
Tuna (Toro) 4, 5 pieces
Yellowtail 6, 7 pieces
If grilled fish
Saury about half tails
Small sardines about 2 fish
If canned
Mackerel boiled cans (190g) 1/4 cans (example: 1 cans in four families)
Sardine taste with cans (100g) 1 cans

The amount
Cooking

Cooking - How should I eat

Pains even fish plenty of DHA, by cooking method will be reduced and the amount also Gaku'. For example, about 80% of or boiled to and when the raw baked, in the fried like tempura is called thus reduced to about 50%. "Raw> cook, bake> frying" Let's remember this order.
Best way to eat is "raw remains." Typical place in the What "sashimi". I think that can eat away so delicious. Other cooking methods, for example, although there with or fried burning or or boiled, the oil out in the steamed or foil baking even or to be eaten together, or, the oil that came out when the baked fish in a frying pan to the source if or entwined, it can be ingested without wasting the precious DHA.
By the way, it has been also included in the DHA Many skin. It is quite too good to leave. Skin also let's eat because it is long-awaited. So it is very tasty and have burnt crisp something skin of grilled salmon. Let's eat.
Tips to take the waste without DHA
Let drank whole in the soup-like (take advantage of the oil in the soup)
Yellowtail radish
Boiled cream of salmon
Minced fish soup of sardines (with sardines seasoning cans)
Since the grilled fish would be oil fell and burn with a net, let's baked in a frying pan (take advantage of the oil to the source)
Baked fish in a frying pan, caramel the oil source made taking advantage of the emerging
Eat oil that came out in the steamed or foil baking also together

Bear in

Bear in mind the low-salt

Salinity, is also said to be sufficient in the extent to which originally contained in the food. Even eat remains of the material itself without the use of salt, it is a translation that are taking salt unwittingly. Take too much salt are hypertension and kidney disease, such as also a trigger of arrhythmias and heart disease, we found that would impair the health. For starters of salt reduction, you may want to devise such as a change to those low-salt seasoning compounds. For example, miso is low-salt miso, soy sauce is a low-salt soy sauce. Ponzu You may also want to handmade together soy sauce and vinegar and mirin, a soup stock. However, we will not produce and extremely followed by a state that does not take the salt force, honest danger.

Refrain from sugar

Refrain from sugar

White sugar is "does much harm but no good." it has been said to be, but the side dish and fast food, sweets, drinks, sugar is like eating out has been commonly used. Nothing and have a life to continue to take a lot of sugar to eat this stuff without having to worry about, insulin is out in large quantities will continue to lower the blood sugar. And with too low a blood sugar "become mentally unstable," "energy is lost." It seems to come out symptoms such as "feeling of fatigue is increased." There is a word "thing sugar that eats at the heart, not the stomach." Leave without or ate, such as candy, cake and drink the juice of I think, is what you want to try to be as much as possible control.
If you want to use the sweet taste as a seasoning of dishes, than white sugar will be able to reduce the sugar to be taken by using brown sugar and soft brown sugar, also Rakanto and Pal Sweet, Erisurimu the like. However, if you would use to be in the same kind of sweetness and are using the sugar, mental satisfaction is obtained, we can not say that can control the desire for sweetness. I want to continue to as we reduce the sweetness consciously.

Refrain from bad oil, take the good oil

Let's seriously thinking about oil.
Reduce the intake of bad oil = linoleic acid (n6 fatty acids), always try to use good oil.
Specific examples of the linoleic acid (n6 fatty acids), safflower oil (safflower oil), and the like and corn oil will be like. Excessive intake of linoleic acid (n6 fatty acids) or aggravate allergies, cancer, arteriosclerosis, is said to have depression, a risk that increases the risk, such as neurosis. In fact, lunch box, which is commercially available, side dish, such as fast food, since it is cooked with the linoleic acid (n6 fatty acids), we absolutely mouth linoleic acid (n6 fatty acids) In the course of daily life This would tend to to.

Refrain from bad
Perilla oil

Perilla oil oil and olive oil

I get good oil = and will use perilla oil, the olive oil. Olive oil extra virgin will be good if I consume it raw. Oh, a lot of α linolenic acid which is essential fatty acid is included in perilla oil, and, as for the content, there is approximately 100 times of the olive oil how.

It is an appropriate amount every day to take approximately one cup of teaspoon.

It is effective after having prevented you from consuming linoleic acid (n6 fatty acid) if possible when I obtain it and consume α linolenic acid with perilla oil or olive oil.

bottom of page