Hara Hachi Bu, Cara Orang Jepang Mengatur Pola Makan Sehat

The problem of appetite is one of the scourges that is quite disturbing for many people. Decrease and increase in appetite is a sign that the body is not doing well.

Drastically reduced appetite is often caused by various mild to severe diseases.

Excessive appetite can certainly invite various kinds of dangerous diseases such as diabetes mellitus, heart disease, liver disorders, and so on.

Therefore, how to control appetite through dietary regulation becomes one of the important needs. One of the diet methods that is quite popular is diet hara hachi ma’am. This diet method originated in Japan.

Also read: Differences in Diet, Vegetarian, and Clean Eating for a Healthy Eating Pattern

Hara hachi bu originally from Japan, born 2,500 years ago

(photo credit: pixabay)

Hara hachi bu comes from Okinawa, Ryukyu Islands, Japan. This tradition originated in Confucianism about 2,500 years ago.

Hara hachi bu is a sentence that Okinawans say just before eating a meal.

Broadly speaking, this term means ‘eat until you are 80 percent full’, meaning don’t eat until you are too full.

People who eat are required to leave about 20 percent of the stomach area to remain empty to facilitate the processing of food in the stomach.

In addition, the type of food consumed when doing this diet is also limited. What are allowed to be consumed are fresh vegetables, fruits, whole grains, fish, and red meat.

Once implemented, the calorie intake consumed by Okinawa residents is only about 1,900 calories, smaller than the calorie intake of Americans, which is 2,200 to 2,300 calories.

This diet method is a Japanese recipe for longevity and health

Hara Hachi Bu, The Japanese Way of Managing a Healthy Diet

(photo credit: pixabay)

According to data from the Australian Institute of Health 2019, Japan is the country with the highest life expectancy in the world, with an age of 84.1 years.

The population of Okinawa Japan is also only a small part suffering from various ‘killer’ diseases, such as only one fifth of the entire population suffering from cardiovascular disease, cancer, and so on.

This is supported by research conducted by Pennington Biomedical Research professor of clinical science, Leanne Redman.

According to him, eating in small portions can lead to lower blood sugar and insulin levels.

This affects the slowing process of premature aging and protection from several chronic diseases such as cancer, diabetes, stroke, and others.

The level of free radicals exposed to the body is also reduced due to this diet.

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Here’s an easy way to implement a diet hara hachi bu

Hara Hachi Bu, The Japanese Way of Managing a Healthy Diet

(photo: learn Japanese)

Some ways to follow the hara hachi bu diet are:

  • Eat low calorie foods

Foods are consumed with low calories and rich in fiber such as various kinds of fish, fresh vegetables, whole grains, fruits, and so on.

  • Adjusting eating habits

At first, the habit of eating previously in large portions must be changed to ideal portions. This adaptation of course takes about 15-20 meals.

  • Don’t eat when you’re too hungry

Eating food when hungry should be avoided. Usually there is an order from the mind to continue eating, even though the stomach is actually full.

  • Use a small plate when eating

The use of small plates aims to ‘manipulate’ the mind as if you are still eating large amounts of food or without reducing the portion.

  • Eat slowly and focus

Chewing food slowly is good for health. The brain and body will have the perfect time to process food.

Also, try to avoid distractions such as WL or TV. This will make us more focused with food and will enjoy the food to the fullest.

Thus the discussion about the Japanese style of eating hara hachi bu. Interesting to try, right?