{"id":17391,"date":"2020-09-27T11:18:31","date_gmt":"2020-09-27T08:18:31","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17391"},"modified":"2021-06-23T17:57:21","modified_gmt":"2021-06-23T14:57:21","slug":"hara-hachi-bu-un-principiu-alimentar-sanatos","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/hara-hachi-bu-un-principiu-alimentar-sanatos\/","title":{"rendered":"Hara Hachi Bu \u2013 un principiu alimentar s\u0103n\u0103tos"},"content":{"rendered":"

\"tr\u0103ie\u0219te<\/p>\n

Okinawa este un arhipelag de insule care apar\u021bine de Japonia, iar oamenii din Okinawa sunt unii dintre cei mai s\u0103n\u0103to\u0219i \u0219i longevivi de pe aceast\u0103 planet\u0103. Insula se afl\u0103 \u00een Blue Zone<\/a>, adic\u0103 \u00eentr-o regiune \u00een care oamenii tr\u0103iesc o via\u021b\u0103 lung\u0103 \u0219i s\u0103n\u0103toas\u0103. Oare care este secretul lor?<\/p>\n

Pe l\u00e2ng\u0103 faptul c\u0103 respect\u0103 deja o serie de practici s\u0103n\u0103toase, localnicii \u00ee\u0219i repet\u0103 \u00eenainte de fiecare mas\u0103 o zical\u0103 pe care o respect\u0103 cu sfin\u021benie – hara hachi bu<\/em> \u2013 pe care o putem traduce ca \u201cm\u0103n\u00e2nc\u0103 p\u00e2n\u0103 e\u0219ti plin \u00een propor\u021bie de 80%\u201d. U\u0219or de spus, greu de f\u0103cut, mai ales c\u00e2nd avem \u00een fa\u021b\u0103 o mas\u0103 plin\u0103 de bucate apetisante…<\/p>\n

Acest\u0103 combina\u021bie \u00eentre m\u00e2ncarea sc\u0103zut\u0103 \u00een calorii \u0219i aten\u021bia acordat\u0103 cantit\u0103\u021bii de alimente consumate este motivul pentru care Okinawa are cel mai mare procent de centenari din \u00eentreaga lume.<\/p>\n

Ca s\u0103 \u00ee\u021bi fie mai u\u0219or \u00ee\u021bi prezent\u0103m cinci modalit\u0103\u021bi prin care po\u021bi integra acest concept \u00een via\u021ba ta:<\/p>\n

    \n
  1. Nu te \u00eenfometa<\/strong> \u2013 \u0219tim cu to\u021bii c\u00e2t de greu este s\u0103 te opre\u0219ti din m\u00e2ncat atunci c\u00e2nd \u00ee\u021bi este foame. Pentru a evita asta \u00eencearc\u0103 s\u0103 m\u0103n\u00e2nci mai pu\u021bin \u0219i bine organizat. P\u0103streaz\u0103 l\u00e2ng\u0103 tine un snack s\u0103n\u0103tos, precum rondelele<\/a> sau alunele<\/a>, pentru acele momente c\u00e2nd sim\u021bi c\u0103 \u021bi se face foame. \u0218i, foarte important, ai grij\u0103 s\u0103 nu neglijezi mesele principale. Ideal ar fi ca acestea s\u0103 fie bine integrate \u00een cursul zilei, iar apa s\u0103 fie sursa ta de revitalizare \u00eentre mese.<\/li>\n
  2. Mestec\u0103 \u00eencet \u0219i des<\/strong> \u2013 atunci c\u00e2nd m\u00e2nc\u0103m, \u00een sf\u00e2r\u0219it, dup\u0103 o zi lung\u0103 de munc\u0103 avem tendin\u021ba de a m\u00e2nca mult \u0219i rapid. \u00cen acest mod stomacul nostru nu are timp suficient s\u0103 digere tot \u0219i po\u021bi rata semnalul prin care acesta \u00ee\u021bi d\u0103 de \u00een\u021beles c\u0103 este plin. Dureaz\u0103 20 de minute p\u00e2n\u0103 c\u00e2nd corpul t\u0103u \u00ee\u0219i d\u0103 seama c\u0103 ai m\u00e2ncat destul, a\u0219adar acord\u0103-\u021bi timpul necesar.<\/li>\n
  3. R\u0103m\u00e2i concentrat pe ce faci<\/strong> \u2013 dac\u0103 m\u0103n\u00e2nci, atunci asta s\u0103 fie singura ta activitate. \u00cencearc\u0103 s\u0103 evi\u021bi televizorul sau alte device-uri, o s\u0103 acorzi mai mult\u0103 aten\u021bie m\u00e2nc\u0103rii \u0219i nu vei exagera cu cantitatea.<\/li>\n
  4. M\u0103n\u00e2nc\u0103 verde\u021buri<\/strong> \u2013 a\u0219a \u00ee\u021bi iei aportul necesar de nutrien\u021bi \u0219i o s\u0103 te sim\u021bi mai plin. \u00cencearc\u0103 s\u0103 faci astfel \u00eenc\u00e2t m\u0103car jum\u0103tate din farfuria ta s\u0103 fie plin\u0103 cu verde\u021buri.<\/li>\n
  5. Reseteaz\u0103 memoria tisular\u0103<\/strong> \u2013 dup\u0103 ce stomacul t\u0103u se obi\u0219nuie\u0219te s\u0103 m\u0103n\u00e2nce o cantitate mai mare de m\u00e2ncare o s\u0103 \u00eei fie destul de greu s\u0103 se limiteze la o cantitate mai mic\u0103. \u00cens\u0103 u\u0219or, tot sc\u0103z\u00e2nd progresiv aportul, stomacul o s\u0103 se obi\u0219nuiasc\u0103 \u0219i, astfel, scade riscul de a m\u00e2nca prea mult.<\/li>\n<\/ol>\n

    Cu ajutorul acestui concept putem \u00eenv\u0103\u021ba s\u0103 ne bucur\u0103m de mesele noastre. Putem \u00eens\u0103 \u00a0\u00eencerca s\u0103 aplic\u0103m \u0219i \u00een via\u021ba de zi cu zi \u00een alte aspecte, nu numai c\u00e2nd e vorba de m\u00e2ncare, pentru a ne aminti s\u0103 fim mai modera\u021bi!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Okinawa este un arhipelag de insule care apar\u021bine de Japonia, iar oamenii din Okinawa sunt unii dintre cei mai s\u0103n\u0103to\u0219i \u0219i longevivi de pe aceast\u0103 planet\u0103. Insula se afl\u0103 \u00een Blue Zone, adic\u0103 \u00eentr-o regiune \u00een care oamenii tr\u0103iesc o via\u021b\u0103 lung\u0103 \u0219i s\u0103n\u0103toas\u0103. Oare care este secretul lor? Pe l\u00e2ng\u0103 faptul c\u0103 respect\u0103 deja […]<\/p>\n","protected":false},"author":12,"featured_media":17392,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[873,814,895,899,759,898,716,779],"class_list":{"0":"post-17391","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-alege-sa-fii-sanatos","9":"tag-alimentatie","10":"tag-alimentatie-echilibrata","11":"tag-alimentatie-sanatoasa","12":"tag-dieta","13":"tag-diete","14":"tag-sano-vita","15":"tag-sanovita"},"yoast_head":"\nHara Hachi Bu \u2013 un principiu alimentar s\u0103n\u0103tos – Zi de zi mai bine - 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