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Japanese diet pattern
Low calorie, more collocation.
Japanese food is light and low in calories, so we often see raw food in Japanese cuisine.
In their daily cooking, they rarely use greasy and spicy condiments. In the practice of Japanese cuisine, Takahashi Takahashi, a fourth-generation descendant of Japanese fourth-rate, said: "There is a principle in Japanese cuisine that its delicacy cannot conceal the original flavor of ingredients."
Japanese traditional culture advocates "freshness first", so Japanese women usually like to buy more fish, vegetables and fruits.
Red meat, candy, biscuits and other high-calorie processed foods are bought less.
Eating 30 kinds of ingredients a day is the dietary goal advocated by the Japanese Ministry of Health, Labor and Welfare in the 1985 guide to healthy eating and living. Since then, the concept of 30 kinds of ingredients has spread widely in Japan, and many housewives have adopted it as a guideline for arranging their daily diet.
Usually the diet of Japanese families is sashimi or grilled fish, boiled fish, cold tofu and boiled vegetables. Soy sauce is highly valued. The general collocation method is rice with miso soup and pickles, plus side dishes. Japanese cuisine is full of algae and vegetables, and perilla and laver are their most common foods. These foods are rich in various nutrients, with more protein and less fat.
You might say that they also like to eat fried food, such as the most representative "tempura".
But the Japanese frying method is to pay attention to the fact that the noodles should not be thin and the noodles should not leak oil. Suck it with a piece of facial tissue, and you can't leave a trace of oil on the paper. This frying method is different from many American fast food.
The small plate is full.
Japanese traditional cuisine, represented by Shi Huai cuisine, prefers to use small plates as containers, and the weight of food is very small. Even pickles or sauces will be divided into many portions, each with a small bowl.
Although there are many kinds of food, the amount of each dish is really small. When you eat it, you will feel that you have eaten a lot, but you don't. Over time, they will form the habit of eating less.
Japan also advocates "eight points full".
They will use beautiful tableware to hold food, and they won't gobble it when they eat, but they won't eat it until they are eight points full.
Pay more attention to breakfast and eat less outside.
In Japanese culture, breakfast is the most important of the three meals, so Japanese women have long prepared rich and healthy breakfasts for their families every morning. At present, science has proved that breakfast is not only the most important for health, but also the most difficult meal to gain weight.
Many families let their children go out after breakfast and bring their mothers' lunch at noon.
Students and office workers choose a nutritious lunch provided by the Japanese government.
It is worth mentioning that these lunches are all designed by professional nutritionists and the quality is very good.
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Japanese travel habits
Compared with westerners, Japanese prefer walking or cycling.
In terms of the average number of bicycles per1000 people, Japan is in the forefront of the world, having surpassed China.
Taking a taxi is a very extravagant behavior in Japan. Taxis in Japan can be graded. You can call the class you want to take according to your own needs. It can be said that the quality of user experience is very high, and it will be available when you need to take a taxi. However, the cost of all this is too expensive, and the low cost performance makes passengers reluctant to choose to call a taxi.
This is also an important reason why taxi software is difficult to enter this market. It takes 8 minutes to get to a place by taxi and half an hour to walk, so the Japanese will resolutely choose to walk.
Children in the United States basically go to school by school bus now, and some parents will pick them up directly. Some middle school students and college students drive directly to school by themselves. But in Japan, children are basically from walking to school. People who drive to school are rarely seen in universities.
In addition, bicycles are a means of transportation that everyone in Japan is used to. Bicycles are the first choice for students who go to school, office workers who catch trains and subways, and housewives who take their children to kindergarten and buy daily necessities at home.
As the country with the highest population density in the world, various facilities in Japanese communities are very concentrated.
Within five to ten minutes, you can find supermarkets, kindergartens, schools at all levels and dentists to solve your daily needs. Bicycle is a convenient and practical means of travel.
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Commuting time
For Japanese office workers, they commute for a long time every day, but with the development of public transportation, they spend an average of one or two hours on foot, by tram and by bike every day.
In the past, a survey in Japan found that the longer the average commuting time, the lower the probability of people suffering from intervertebral disc problems. The reason is that in order to keep balance on the swaying tram, the body exercises invisibly, which accelerates the consumption of calories.
In addition, Japan is a mountainous and hilly country, and some roads need to go uphill and downhill. So for the Japanese, commuting is not simply walking, but climbing up and down, which invisibly increases the difficulty of sports.
In addition, Japanese people focus on work in their lives. They are under great pressure and busy at ordinary times. The average sleep time of office workers in Tokyo is only five and a half hours, and they are often too busy to eat, so it is reasonable to be thin.
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Government legislation and company regulations
As early as April 2008, the Japanese Ministry of Health, Labor and Welfare officially presided over the "National Skinny Waist Plan" and promulgated legal provisions:
Local governments and enterprises must strictly check the waist circumference of employees aged 40-75 when they have physical examinations every year: the waist circumference of men should not exceed 33.5 inches (85 cm) and that of women should not exceed 35.4 inches (90 cm). This figure is the same as the upper waist circumference limit issued by the International Diabetes Federation in 2005 to identify whether there is a health risk.
The Japanese government not only legislates to regulate the waistlines of office workers, but also sets the goal of a nationwide "waist reduction" campaign: reducing the overweight population by 10% in four years and14 in seven years, which is completed by the Japanese Ministry of Health, Labour and Welfare. In order to promote the realization of the goal, the Ministry of Health, Labor and Welfare first started with educating the people and popularizing the word "metabolic syndrome" so that more people can know the harm of "metabo" (the pronunciation of "metabolic syndrome" in Japanese).
"Losing weight is not a personal matter, but an important matter related to the company's life and death"-this is an advertising slogan of the Japanese economic and industrial sector to promote the health of employees. In March last year, the Japanese authorities, together with Tokyo Securities Company, selected 22 "healthy listed companies".
Japanese magazine published an article introducing several companies on the list, all of which are willing to invest in employee health. And many companies have made various efforts and come up with some strange tricks.
There is a Japanese company that sells office supplies. In order to let employees consume calories at work, some high desks are set up to let employees stand for two hours every day. It is understood that this "penalty station" office method has been implemented for six weeks, and the waist circumference of employees has decreased by an average of 0.8 cm.
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Why does the government list weight loss as the national economy?
The fundamental reason for the Japanese government's efforts to control the national weight lies in Japan's special national conditions.
As an aging and declining country, Japan's birth rate has been declining since 1960s. Statistics show that the total endemic rate of 1926 is 5%, and that of 1974 has dropped to 2.05%. In 2005, it hit a record low, only 1.26%.
According to Xinhua News Agency, the proportion of elderly people over 65 in Japan is higher than that in many European and American countries, such as Italy (22.7%) and Germany (2 1.4%). There are 654.38+069.7 thousand elderly people over 75 who enjoy Japanese medical subsidies, accounting for 654.38+03.4% of the total population, which highlights the seriousness of the aging problem in Japan.
The reason why Japan's aging process is so fast is that with the progress of medical technology, the life expectancy of the elderly is prolonged and the birth rate is declining, which makes the proportion of the elderly population remain high.
The Japanese Ministry of Health, Labor and Welfare recently announced that the total medical expenses paid to medical institutions nationwide in 20 15 was about 410.5 trillion yen (about 2.7 trillion yuan), a record high.
The aging population and the introduction of expensive new drugs have caused a big burden on Japanese finance. With the aging of the younger children, it is expected that the medical expenses of the elderly over 65 will further expand in the future, or reach nearly 50 trillion yen in 2025.
As a long-lived country, Japan has always been deeply proud of its long-lived citizens. However, if the longevity quality of these long-lived citizens is far from ideal, for example, although they live long, they are riddled with diseases, and even can only lie in bed all day, and they cannot take care of themselves without medical care.
If it is such a "longevity" situation, it will not only torture the elderly themselves, but also bring unbearable overload to Japan's future medical expenses.
One of the most basic and, in fact, the most important ways for the Japanese government to solve the burden of medical expenses in the future is to keep people healthy and improve the quality of longevity.
To this end, the Japanese government has introduced various policies to encourage the whole people to lose weight and control their weight within a healthy range, so as to prevent heart disease, hypertension and other related diseases and reduce medical expenses. Since kindergarten, Japanese children have received "diet education" since childhood, telling them how to eat three meals a day healthily and nutritionally and cultivate good eating habits since childhood.
After reading these, you should understand why the Japanese are so thin. There is an old saying in China that "learn from foreigners to control them". Those good experiences and habits of the Japanese are really worth learning.