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Shoku-iku, the Japanese way of health
Table of Contents
1. What is shoku-iku?
Shoku-iku is a balanced approach to eating prevalent among Japanese people. Literally translated, it is nutrition education, but Asian society treats shoku-ku as a combination of philosophy, tradition, and lifestyle. Due to the growing problem of obesity and civilization diseases (including in children), the Japanese government passed a law in 2005. It introduces a proper nutrition model into the school curriculum. This action was also groundbreaking because it was the first legal act in Japan to speak of a regulated way of eating.2. The basic premises of the diet
Shoku-iku relies heavily on the scientific research of Dr. Sagen Ishuzuki. He analyzed the nutritional value of the products that make up traditional Japanese foods, including whole grains, seafood, rare daikon, and kudzu. He also studied the relationship between the food consumed, the environment, lifestyle, and the functioning of the body. The main premise of Japanese philosophy is to strengthen the body from within through proper food and nutrition.3. The rules of shoku-iku
Shoku-iku very strongly emphasizes the need to listen to oneself and the signals sent by the body so that it is possible to maintain balance. According to Japanese philosophy, one must respect one's body one should not starve or overeat. This also refers to the Confucian teaching of Hara hachi bun me that a meal should be finished when the degree of satiety can be defined as 80%.4. Diversity, a feast for the senses
Meals are meant to stimulate all taste receptors, so the proper composition takes into account the taste of sweet, salty, bitter, sour and salty foods. However, it is worth noting that the Japanese pay attention to the harmfulness of salt, so they replace it with miso paste or soy sauce. It is also important that the dishes are different (white, yellow, orange and red; green and blue; brown and black). In this way, they also affect the taste.5. Location and seasonality
According to shoku-iku, the diet should be based on seasonal products because they contain the most minerals and vitamins. Processing and storage greatly reduce nutritional value. Imports of raw food are also associated with a decrease in its health values, which is why the Japanese choose local products. They avoid fast food. An important part of the diet, as 4060% of the daily calories, are grains. A very important element are vegetables and seeds of herbs, fish, hydrates, algae and mushrooms.6. Shared meals
In Japanese philosophy, attention is paid not only to the selection of appropriate ingredients, but also to the social dimension of nutrition. According to the shoku-iku, a meal should be eaten in peace and with others. It should satisfy not only physiological needs but also those related to group membership and a sense of closeness. It is an extremely important element of well-being and mental health.7. Rational meal planning
The Japanese care about the environment, so one of the principles of shoku-iku is not to waste food. They try to respect food and minimize waste by consciously planning meals, as well as maximizing the use of these products. This is consistent with the increasingly popular zero waste trend, also in Poland, aimed at greater environmental protection.8. Summary
Given the beneficial effects of shoku-iku, it's worth taking inspiration from the Japanese approach. It's important to listen to your body's needs and choose nutritious foods, preferably seasonal, local.
