Japanese Ichijyusansai for your healthy life
“一汁三菜 (Ichijyusansai)” is said to be the basis of Japanese food.
It is a menu that combines rice, soup, a main dish, and 2 side dishes.
“一” means one, “汁” means soup, “三” means three, and “菜” means dishes.
It provides well-balanced nutrients that the body needs: those that provide energy, those that build the body, and those that regulate the body’s condition. Let’s learn the basic concept of “Ichijyusansai”.
Provides carbohydrates as a source of energy.
It can be white rice, brown rice, takikomi gohan(Seasoned rice with vegetables). Anything you like, but bread and noodles are not suitable for “Ichijyusansai”.
Replenishes water. Miso soup is the most common.
Foods high in protein, such as meat, fish, egg, and soybean products are used for a main dish.
Proteins build the body, including blood and muscles.
Vegetables, potatoes, beans, seaweed, mushrooms, etc.
Vitamins, minerals, and dietary fiber help keep the body in good shape.
If you add pickled vegetables, it will add a unique umami flavor to the dish, making it even more delicious.
The pickled vegetables do not count as a side dish.
Ichijyusansai for your healthy life
Each nutrient has a different role, and it is important to combine them in a well-balanced manner.
Of course, it doesn’t matter if you have one or two side dishes, as long as you can take in enough nutrition.
The basic “Ichijyusansai” form is the easist way to take in the most balanced nutrition.
However, you may feel that it is difficult to prepare all three dishes in your busy life.
You can lighten your load by making processed foods such as natto (fermented soybeans) and chilled tofu, or by making salads that are easy to prepare, or by making them on the weekend when you have time.
Also, if you make your miso soup full of ingredients, you can consider it as a side dish.
With the basics of three dishes in one soup in mind, let’s think of ways to make our daily meals healthier and more enjoyable according to our lifestyle.