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[Immune power up information] "Denshietto" to acquire the ability to choose food ③
[Immune power up information] Recently, the new coronavirus has taken the world by storm. In this corner, you can find information on how to build a body that can withstand corona, We will introduce excerpts from past musubi magazines and books published by Seishoku Publishing. The 14th is an interview with Mr. Senji Okumura from the "Musubi Magazine December 6 issue" special feature (XNUMX episodes in total). ----------------------------------------------------------------------------------- Approximately 500 calories per meal, 150 grams of rice and 200 g or more of vegetables
―The second half of the book is an example of a proposal for a lunch that includes rice, the main dish, and a side dish.
I agree.It is a recipe for densiet that is low in calories but high in satiety and satisfaction. Based on the results reported in the study, the energy is about XNUMX kcal first.The amount of rice is XNUMX grams, which is equivalent to one and a half convenience store rice balls.XNUMX-XNUMX grams of vegetables.Less than XNUMX grams of salt.Calorie density is less than XNUMX kcal/g. Aim for 20 grams of protein. The main dish is about 60 grams. That's about the size of an L size egg.It is a side dish about the size of a fist or the size of your palm.For light fish such as flounder, you can use about 70 to 80 grams. The side dish is said to be three minutes of about 70 grams in one small bowl. Also, since there are a lot of vegetables, "If you have a potassium limit, please follow the doctor's instructions." This was a satisfying combination for those over XNUMX years old. In the case of young men, if it was about XNUMX kilocalories, the amount of vegetables would be XNUMX to XNUMX grams, but they were more satisfied with XNUMX grams of rice and more side dishes.Depending on your age, your tastes will change, whether you prefer more rice or more side dishes.
Choose cooking methods and seasonings with calorie density in mind
―How did you measure how full and satisfied the subjects were?
Prepare a XNUMX cm long line with opposite words such as "full" at one end and "hungry" at the other, and mark the line the moment you see it after eating There is a method called the VAS method.It is measured by such an evaluation method. Even with the same XNUMX kilocalories, we changed the amount of staple food, main dish, vegetables, and oil and compared various things to see what kind of composition would give a high degree of satiety and satisfaction. However, if all three meals, breakfast, lunch, and dinner, were to be a Denciet set menu, the amount of vegetables would exceed XNUMX grams, which would be too much, so I can only offer one meal for lunch. Also, when choosing a la carte dishes, I have to be aware of whether to choose high calorie density or low calorie density, and how to eat it, such as not to put too much dressing on the salad. I think it would be nice to have it.
Japanese food is inherently low in density.
―Is it possible to expect improvements in metabolic conditions or weight loss as a result of continuing to eat Denciette?
We've tested it thoroughly for satiety and satisfaction, but we haven't yet seen any results that actually lead to weight loss. Dr. Barbara, who I mentioned earlier, has a paper stating that if you continue to eat foods with low energy density, you will lose weight. However, since the research was conducted in the United States, the energy density of the basic diet was quite high.That's why I think it's difficult to get good results with Japanese food, which is originally low in density. We are currently conducting joint research on the effects of the denciette diet, but we cannot yet say that it will help you lose weight.
----------------------------------------------------------------------------------- Hisami Okumura Registered dietitian.PhD (Nutrition).Born in Settsu City, Osaka Prefecture.He graduated from Osaka Prefectural Ibaraki High School.He completed the first term of doctoral course at Tokushima University Graduate School of Nutrition. My research theme is to answer the question of "what should I eat, how much, how should I eat, and why?" Engaged in diet evaluation using nutritional therapy and metabolome analysis. My hobbies are eating local food and looking at tableware in Japan and overseas.His book is "Denseit, 500kcal even with rice, low-calorie satiety food focused on calorie density [CD]" (Kodansha).
