Asian cuisine is known for its variety and unique flavor combinations. It also offers a variety of healthy and nutritious foods that can be included in your diet to keep you healthy and fit.
In this article, we will look at the basic principles of the Asian diet and recommendations for food choices.
1. Basis — vegetables: In the Asian diet, vegetables play an important role. Most traditional Asian dishes contain copious amounts of vegetables such as broccoli, spinach, kale, carrots, and bamboo shoots. They are rich in vitamins, minerals and dietary fiber, and help maintain health and increase the feeling of satiety.
2. Rice and grain products: Rice is the main source of carbohydrates in the Asian diet. It is preferred over other grain products and is often served as a side dish or main ingredient in dishes. Rice is rich in dietary fiber and provides a long feeling of satiety. Asian cuisine also makes extensive use of other grains such as wheat, barley, and corn.
3. Protein foods: In the Asian diet, proteins come primarily from fish, seafood, soy products, tofu, and lean meats such as chicken and turkey. Fish, especially sea fish, is an important source of omega-3 fatty acids, which are beneficial for the cardiovascular system and overall health.
4. Fermented Foods: Fermented foods such as kimchi, miso and soy sauce are widely used in Asian cuisine. They contain beneficial bacteria that promote health to intestines and improve digestion. Fermented foods can also improve the absorption of nutrients from other foods.
5. Tea: Tea, especially green tea, is an integral part of Asian culture and diet. Green tea is rich in antioxidants, which help protect the body from free radicals and prevent the development of various diseases. In addition to green tea, black tea, oolong tea and jasmine tea are also popular in Asian cuisine.
6. Limit sugar intake: Traditional Asian cuisine does not include a lot of sweets and desserts containing added sugar. Limiting sugar intake helps maintain healthy blood glucose levels and may help prevent diabetes and obesity.
7. Moderate portions: In Asian culture, moderation in eating is an important principle. The «eat until you’re full» approach is discouraged. Instead, they prefer small portions that meet their needs. This helps avoid overeating and maintains a healthy weight.
In conclusion, the Asian diet offers a variety of nutritious foods and healthy eating principles. It includes vegetables, grains, protein and fermented foods, tea, sugar restriction, and moderate portions. By following these principles, you can achieve a healthy lifestyle and good physical shape.