The Japanese have been known for longevity, according to the World Health Organization released the latest information, the Japanese heart disease incidence is also low, including coronary heart disease incidence rate of only 0.041%.
Japan's Ministry of Health, Labor and Welfare established a "Healthy Dietary Life Guide" in 1985. It advocated that people eat as much as 30 ingredients a day (including cooking oil and condiments).
Since then, many people regard it as a daily diet guidelines, such as colored sushi rice to rice-based material, adding sweet shrimp, shellfish meat, squid meat, fish, tuna, sugar, ginger, etc .; Miso soup with soy products, seafood, vegetables and so on.
Even outside the restaurant, the restaurant will provide as many as possible with. In order to prevent excessive heat, the amount of each dish are very small.
Dietary diversification, especially fruit and vegetable intake is conducive to adequate intake of nutrients, play a role in protecting cardiovascular health, longevity.
In view of the current situation in China, the Dietary Guidelines for Chinese Residents (2016 version) also suggests that the average number of non-repetitive food types per day should be more than 12, up to 25 per week (cooking oil and condiments excluded).
In fact, to achieve this goal is not difficult. Such as a bowl of eight-treasure porridge; a bowl of egg noodles, add cabbage, mushrooms, edible fungus, etc. boiled; do carrot shredded pork, add green peppers, bamboo shoots; stew, put the mushrooms, carrots, bamboo shoots, kelp and so on.
In short, to ensure that every day, food, beans, potatoes, vegetables, eggs, milk, eat a few vegetables, fish, seafood and other daily food to eat, plus a few fruits and nuts as snacks, .
Each year to eat 200 kilograms of fish per person
The Japanese people eat fish per capita up to 200 kilos per year, consumption among the best in the world. Like the fish directly dipped in mustard and soy sauce to eat; the whole fish next to the fire next to the roasted, baked fish put some salt and lemon juice, such as salted fish, On it.
Once the body triglyceride exceeded, it means that blood vessels and heart will withstand greater pressure. The deep-sea fish rich in omega-3 fatty acids, regular consumption can help lower blood pressure, reduce the body triglyceride levels.
People may wish to learn the Japanese, from now on, twice a week to eat deep-sea fish, adhere to a month or two, heart health will be improved. However, the deep-sea fish may have parasites, eating too much also affect digestion and absorption, so the best way to eat is steamed, do not exceed 60 grams each time, it is recommended with some more fruits and vegetables.
Natto is essential for the Japanese breakfast, as we drink milk as common. Natto, at first from China's fermented beans (ie, tempeh), is soybeans as raw materials, with natto bacillus bud germination from bud.
Natto boom is 80 years from the beginning of the last century, in 1986, Japanese researchers found that natto contains natural thrombolytic enzymes, help to regulate blood lipids, reduce the incidence of cardiovascular disease.
If you think there is a natto smell, natto can be mixed with sesame oil and kelp, okra and other ingredients, tastes slippery, nutrition is also rich.
China's cooking guide recommended cooking, multi-use steaming, boiling, cold, etc., more nutrition and health.
Japanese people do a good job at this point, the one they like to lettuce, carrots, cucumbers and other ingredients into the seasoning sauce directly raw; Second, a lot of cooking methods are used cooking, and finally pour a little oil, Reduce the high temperature hot oil to the nutrient destruction, but also reduces the oil intake, is advantageous to the cardiovascular health.
As early as 1975 the Japanese government began to pay attention to national salt problem, and launched a series of salt reduction campaign. Moreover, at the urging of the World Health Organization, the Japanese are now very much attention from all aspects of diet salt control.
For example, do not drink too much soup, eat noodles when noodles soup; cooking, stew when the last salt, so that you can minimize the salt intake.
In contrast, China's salt intake exceeded the standard, the World Health Organization recommended amount of 2.4 times. China's large number of cardiovascular and cerebrovascular diseases and hypertensive groups of patients, and high-salt diet are closely related.
Therefore, we must improve the "salt business", eating as light as possible, cooking, and more with pepper, vinegar and other seasonings, put soy sauce, MSG, chicken, eat a variety of cooked food, pickles, pickles, instant noodles.
心脏最爱的5种食谱，日本就是靠鱼成了长寿大国
日本人一直以长寿著称，根据世界卫生组织公布的最新资料显示，日本人的心脏病发病率也较低，其中冠心病发病率仅为0.041%。
日本厚生劳动省早在1985年就制定了《为了健康的饮食生活指南》，倡导民众一天尽量吃30种食材（包括烹调油和调味品），营养才全面。
此后，很多人将其当作每日饮食准则，比如五色寿司饭会以米饭为主料，加入甜虾、贝肉、乌贼肉、鱼籽、金枪鱼、糖姜片等；做菜时，用多种食材做成一道菜；味噌汤里有豆制品、海鲜、蔬菜等。
即便在外就餐，饭馆也会尽可能提供多种搭配。为了防止热量超标，每道菜的量都很少。
饮食多样化尤其是果蔬摄入多有利于摄入足够的营养，起到保护心血管健康、延年益寿的作用。
鉴于我国目前的情况，《中国居民膳食指南(2016版)》也建议，平均每天不重复的食物种类数达到12种以上，每周达到25种以上(烹调油和调味品不计算在内)。
其实，想实现这个目标并不难。比如，一碗八宝粥；一碗鸡蛋面条，加入小白菜、蘑菇、木耳等一起煮；做胡萝卜炒肉丝时，加入青椒、冬笋等；炖肉时，放点香菇、胡萝卜、竹笋、海带等。
总之，保证每天都有粮食、豆类、薯类、蔬菜、蛋、奶，多吃几种蔬菜，鱼肉、海鲜等每天换样吃，再加上几种水果和坚果当零食，就能轻松达标了。
每人一年吃200多斤鱼
日本人每年人均吃鱼达200多斤，消耗量在全球名列前茅。而且，吃法有很多讲究，比如钟爱三文鱼、鳗鱼等深海鱼；喜欢直接将生鱼片蘸点芥末和酱油吃；将整条鱼放在明火旁烤，烤好的鱼放点盐和柠檬汁就可以了。
人体中一旦甘油三酯超标，就意味着血管和心脏将承受更大的压力。而深海鱼中富含欧米伽3脂肪酸，经常食用有助降低血压，减少体内甘油三酯的含量。
国人不妨学学日本人，从现在起，每周吃两次深海鱼，坚持一两个月，心脏健康就会有所改善。不过，深海鱼可能有寄生虫，吃太多也影响消化吸收，所以最佳吃法是清蒸，每次别超过60克，建议多搭配些果蔬。
纳豆是日本人早餐的必备，就像我们喝豆浆一样普遍。纳豆，起初源于中国的发酵豆（即豆豉），是以黄豆为原料，用纳豆枯草芽苞杆菌发酵而成。
纳豆热潮是从上个世纪80年代开始的，1986年，日本研究者发现，纳豆中含有天然的血栓溶解酵素，有助于调节血脂，减少心血管疾病的发病率。
如果你觉得纳豆有股怪味，可用纳豆拌上麻油及海带、秋葵等食材，吃起来滑溜溜的，营养也丰富。
我国膳食指南推荐烹调时，多选用蒸、煮、凉拌等方式，更营养健康。
日本人在这点上做得就很好，一来他们喜欢将生菜、胡萝卜、黄瓜等拌入调料汁直接生吃；二来很多菜都采用蒸煮的加工方式，最后淋上一点油，这样既减少高温热油对营养素的破坏，又减少油类摄入，对心血管健康有利。
日本政府早在1975年就开始重视国民减盐问题，并发起了一系列减盐运动。而且，在世界卫生组织的督促下，日本人现在非常注意从饮食的方方面面控盐。
比如，不喝太多味增汤，吃拉面时别喝汤；炒菜、炖菜时最后再放盐，这样能最大限度地减少盐的摄入量。
相比之下，我国居民盐摄入量严重超标，是世界卫生组织推荐量的2.4倍。我国数量庞大的心脑血管疾病和高血压患者群体，与高盐饮食关系密切。
因此，我们一定要提高“盐商”，饮食尽量清淡，烹调时，多用花椒、醋等调味，少放酱油、味精、鸡精等，少吃各种熟食、咸菜、酱菜、方便面等。
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