Hara hachi bu

[hubag bohol]

Hara hachi bu, or hara hachi bunme (and sometimes spelled hari hachi bu), is a Confucian teaching that instructs people to eat until they are 80 percent full. Roughly, in English the Japanese phrase translates to, "Eat until you are eight parts (out of ten) full" "belly 80 percent full". --Wiki

[hubag bohol]

As of the early 21st century, Okinawans in Japan, through practicing hara hachi bu, are the only human population to have a self-imposed habit of calorie restriction. Almost 29% of Okinawans live to be 100, about four times the average in western countries.[4] They consume about 1,800 to 1,900 calories per day. Their typical body mass index (BMI) is about 18 to 22, compared to a typical BMI of 26 or 27 for adults over 60 in the United States.

While a professor at Cornell University in the 1930s, biochemist Clive McCay found that significant calorie restriction prolonged life in laboratory animals. Authors Bradley and Craig Wilcox and Makoto Suzuke believe that hara hachi bu may act as a form of calorie restriction, thus extending practitioners' life expectancy. They believe hara hachi bu assists in keeping the average Okinawan BMI low due to the delay in stomach stretch receptors indicating satiety results in a constant stretching of the stomach which in turn increases the amount of food needed to feel full.

[hubag bohol]

[hubag bohol]

Lisod kon imbis hara hachi bu, ang motto kay hala hatsit busog hangtod 120% ang butirik...

[bugsay]

harabhab hachibog busog?

[islander]

harabhab hachibogsay busgay.
hurubhubag hachibughay hubga.

[hubag bohol]

harabhab hachibog busog?

harabhab hachibogsay busgay.

Hmm, don't forget harabhab hachicogon conhon?

[chicogon]

Hmmm mas delikado harihari tsinelasilander harhardekarabaw bachuchin 

[hubag bohol]

harabhab hachibog busog?

harabhab hachibog busog...buhagay?

[Lorenzo]

This is a very interesting philosophy. I'll try this out.

[hubag bohol]

Makapiyahok ra ba ni sa nawong...

[Lorenzo]

Gusto ko mo try ani, Bai Hubag, kai I would like to lose some weight pod.

[hubag bohol]

Hmm, there must be an effective reminder for us to stop while we're enjoying a sumptuous meal...

[Lorenzo]

Indeed, I need to remind babycakes not to cook so much really delicious food. Lisod pod sometimes kai kahibalo raba ni si babycakes mo luto...

[Lorenzo]

Today, we implemented a healthy eating directive. So she cooked a veggie Pancit Molo dish ...sus ay ka namit gid!

[hubag bohol]

Namit gid man ang humba haw!

[Lorenzo]

huod bla! indi na ako gusto ma kaon madamang karne. Gusto na ako ma kain sang veggies na lang.

[hubag bohol]

Vegemeat na lang haw...

[islander]

binangkal na imbis babycakes haw...

[hubag bohol]

Pode gid man babynangkal haw...

[Lorenzo]

Vegemeat na lang haw...

he he ka namit gid sang pikchyur bla! kuan diay na, bai hubag, PVP (pure veggie protein) ?

ma gusto ako makain ini...

[hubag bohol]

Pure veggie but tastes like meat...

[hubag bohol]

Hara Hachi Bu


Hara Hachi Bu - eat until you are 80% full.

The traditional Okinawa diet, with its emphasis on vegetables, whole grains, fruits, legumes (soy foods) and fish with limited amounts of lean meats serves as a model for healthy eating and healthy aging that not only reduces your risk of cardiovascular disease but also helps to minimize free radical production. Free radicals are cell-damaging molecules that are generated mainly by our bodies' metabolism when we create energy from food.

The Okinawan cultural habit of calorie control called hara hachi bu, which means eat only until you are 80% full, plays a role as well as their habit of eating an antioxidant rich plant-based diet. Stopping at 80% capacity is actually a very good strategy to avoid obesity without going hungry because the stomach's stretch receptors take about 20 minutes to tell the body that how full it really is and 20 minutes after stopping you will really feel full.

[hubag bohol]

In Okinawa, Heart Disease rates are 80% lower, and stroke rates lower than in the US. Cholesterol levels are typically under 180, homocystein levels are low and blood pressure at goal levels. Rates of cancer are 50-80% lower - especially breast, colon, ovarian and prostate cancer. Hip fractures are 20% lower than mainland Japanese and 40% lower than in the US. Dementia is rare.

However, Okinawans who adopt Western eating styles have similar rates of heart disease as in the US. Young Okinawans, eating more processed foods, have a higher risk of heart disease than their elderly relatives. A study of 100,000 Okinawans who moved to Brazil and adopted local eating habits, showed a life expectancy 17 years lower than in Okinawa.

[hubag bohol]

In summary, the Okinawa approach is:

Consciously controlled portion sizes through the practice of Hara Hachi Bu: eat until you are 80% full.

A low-calorie, mostly plant-based diet with plenty of fish and soy foods, a great variety of vegetables as well as moderate amounts of the monounsaturated fats and Omega 3’s. Include high fiber whole grains and starches.

Regular, life-long physical activity. Tai Chi, walking and gardening are common forms of exercise.
Staying lean and fit. The combination of diet and activity keeps body fat low (BMI 18-22). -- http://okinawa-diet.com/