The Asian diet is a type of diet which is inspired by people of Asia’s eating habit. Asian people eat a plant-based diet that includes food such as rice, fresh fruits, vegetables, and fish. Asian diet is an extremely healthful diet. Asian diet followers are the healthiest and longest-lived people on Earth. This diet is based on fresh food prepared primarily raw, steamed, stir-fried, or deep fried. Below I am giving some key guideline of the Asian diet. See below to know more about the Asian diet…
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Key Guideline Of Asian Diet:
The traditional Asian diet receives a lot of attention because many of the chronic diseases, such as heart disease, diabetes, and certain cancers, are not as common in Asia as in the United States and other western nations. Researchers believe that the Asian plant-based diet provides protection against many chronic diseases. The diet is also believed to contribute to the long life spans commonly seen in Asia. So, let’s know the key guideline of the Asian Diet.
1. Consumption Of Rice:
Rice combinations like black, brown, red, or even purple rice are nutritionally denser than white or brown alone. Rice is eaten to supplement the meal in Asia, not the main course. Rice has always been a popular carbohydrate, cheap to grow and easy to transport and store. But as a carbohydrate, it is converted into sugar during the digestive process.
2. 3:1 Ratio of Vegetables and Meat:
3:1 means three times the amount of vegetables to the amount of meat. The meat and potato American diet does not make much room for vegetables on the plate. In fact, the favorite American vegetable, potatoes, should be replaced with sweet potatoes if you absolutely can’t live without that starch.
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3. Small Portions:
Small serving bowls and small plates are a great way to eat smaller portions. I love to mix up attractive small plates and bowls in different shapes and sizes. Not only is it aesthetically pleasing to eat from these but it helps you eat smaller portions.
4. Consume Soup:
The traditional Asian diet emphasizes the consumption of soup as it is a nutrient dense food that fills you up quickly. Most Asian soups are prepared with bone broths or combinations of veggies which provide a rich boost of vitamins and minerals to your body. Besides, the warm temperature of soups can significantly improve your digestion. So, it is advisable to have just a half cup of soup on a regular basis.
5. Avoid Desserts at Night:
Desserts like sugary cakes, ice cream and cookies should be avoided at night. You can replace them with fruits which are nutritious and delicious. You can also prepare desserts from fruits at home.
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6. Avoid Cow’s Milk:
The traditional Asian diet completely eliminates the consumption of cow’s milk. Besides, milk can combine with almost anything, thus supplying excess calcium and not enough magnesium. Combining the dairy foods drastically slows down your gut motility which adversely affects your digestion.
7. Restricted Fluid Intake with Meals:
Intake of water or any other drink, especially cold drinks with meals should be avoided. This will prevent the dilution of your digestive enzymes, thus enabling proper digestion. It is advisable to have green tea or other hot teas before a meal as they support enzymatic activities which further enhance your digestive abilities. You can have liquids 30 minutes before or after meals but not in the course of a meal.
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8. Cooked Vegetables:
This diet advises consuming cooked vegetables rather than raw vegetables. It is true that cooking spoils many nutrients in the vegetables but not cooking them adversely affects your metabolism.
These are the key guideline of the Asian Diet everyone should know before starting Asian Diet.
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