Ukuqalisa ekudleni kwama-macrobiotic akudingeki kube nzima. Ngaphandle kokwazi okuyisisekelo sokudla , uJessica Porter, umbhali we -Hip Chick's Guide kuya Macrobiotics , unikeza amathiphu kubantu abasha kule plan yokudla:
1. Zama nge-Whole Grains
Ukudla okunama-macrobiotic kusekelwe ezinhlameni ezigcwele (nezinye ukudla okutshalwe ezitshalweni), kodwa lokho akufanele kusho ukuthembela kuzo zonke izinkwa zokusanhlamvu kanye nama-crackers kanye ne-oatmeal esheshayo.
"Ukudla okuphelele kungabizi futhi kulula ukupheka," kusho uPorter. "Ukuqala, faka ibhodlela lelayisi elibomvu (noma ibhali noma i-quinoa - ukuhlukahluka kubalulekile) esitofu bese uvumela ukuba ipheke ngenkathi ugeza futhi ulungele ukusebenza. I-peasy elula. Yidla ngesidlo sasemini futhi sidle izinsuku ezimbili. "
Nakuba izindlela eziningi zokupheka ama-macrobiotic zihlanganisa irayisi elibomvu, zama ukudla izinhlobo eziningana ezifana nebhali, oats-cut-cut, i-millet noma i-farro.
Ukuhlaziya i-Bite ngayinye yokudla kahle
Ukudla kwama-macrobiotic akuyona nje lokho okudlayo, kungukuthi udla kanjani. Abantu bakhuthazwa ukuba bahle futhi badle ngokwengqondo, okusiza ukugwema ukudla ngokweqile. Ngokusho kukaPorter, ukuhlaziya ukudla ngokumnandi kahle kuzosiza ekugayeni. "I-carbohydrate enesisindo (njengezinhlamvu ezigcwele) idinga i-enzyme ethile ematheni akho ukuze ifakwe ngokuphelele."
U-Porter ukhombisa ukuzama izikhathi ezingu-50-100 ngomlomo. Uma lokhu kubonakala kubonakala kunzima, ungase ufise ukuqala ngezikhathi ezingu-20-30 ngomlomo.
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3. Ukunciphisa ubisi lweMayi bese ukhetha imifino yolwandle
"Sizincibilika esifubeni sikamama ngesikhathi esizayo. Ngisho namathole aphuma emlonyeni bese eqala ukudla utshani ngemuva kwesikhathi esithile. Ngakho-ke, yini esiyisebenzisayo eyenziwa ngaphansi kwenkomo njengabantu abadala? futhi ngisho nangaphansi komzimba, "kusho uPorter.
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Ngokusho kukaPorter, ezinye izici zokudla zibalulekile. "Iqiniso liwukuthi sidinga amaminerali afanelekayo futhi avela ekudleni okuhlukahlukene okunjengokuthi: imifino yasolwandle, imifino eluhlaza, amantongomane, imbewu nezinhlamvu." Izibonelo zemifino yasolwandle zibandakanya i-nori, i-hiziki, ne-dulse.
Nakuba uPorter evuma ukuthi ukuphuma ubisi kungathatha isikhashana, uphakamisa abenzi bokubisi abangabisi ubisi njenge-soy noma ubisi lwelayisi ukuze kunciphise ushintsho.
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4. Zama Izithelo Zemvelo
Nakuba ukusetshenziswa kokushukela ngokuvamile kulinganiselwe ekudleni kokudla okuphezulu (ngokuthanda ukudla okunomsoco ophelele), ama-sweeteners athiwa afanelekile. "Nginezinyo ezinomsoco, ngakho-ke ngangijabule ngokungafani ukuthola ukuthi i-malt, irayisi isiraphu nama-amazake (isiphuzo esiphundu selayisi) yizo zonke izithako ezihambisana nokudla okubucayi," kusho u-Porter. "Ngisho nesiraphu encane ye-maple idlula!"
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5. Yiba nesineke ngokwakho
Ukudla kwama-macrobiotic ngokuphathelene nokuzihlanganisa nezwe lemvelo, ngakho-ke kubalulekile ukunciphisa ekudleni bese ufunda izindlela zokupheka oyozijabulela. "Kwathatha iminyaka emithathu ukuba ngihambe ngidlala kuma-macrobiotics ukuze ngidle ukudla okungama-3 macro ngosuku - ngenjabulo nangokungahleliwe.
Uma ungasebenzisi ama-macrobiotics ukuze alulame esimweni esibucayi sezempilo, unelungelo lokuzama ", kusho u-Porter." Sebenzisa umzimba wakho njengesethi yamakhemikhali, ufunde ngempela imiphumela yokudla okuhlukile. Mhlawumbe udinga i-hangover ye-Twinkie ukuze uhloniphe ngempela i-rice buzz buzz. Ngokwenza lolu cwaningo, umzimba wakho uzoqala ukukhetha ukuthi uthandani ngaphezu kwesikhathi eside. "
Usikisela ukufunda izincwadi zokupheka ama-macrobiotic noma ukuthatha isigaba sokupheka. "Ukubuyela emvelweni kuyinto adventure impilo yonke. Yiba mnandi kuwe futhi ujabule."
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