Thuthukisa Impilo Yakho Nalolu Hlelo
Ukudla kwama-macrobiotic uhlelo lokudla oluthi lungcono impilo futhi kukhuthaze isikhathi eside. Ngokuyinhloko yemifino, igxile kuwo wonke okusanhlamvu, izithelo kanye nemifino. Akugcini nje ukusetshenziselwa ukukhulisa impilo engokwenyama, nokudla okubukwa kwamacrobiotic kuthiwa ukuthuthukisa impilo engokomoya kanye nokuthonya okuhle emvelweni.
Ekuqaleni lakhiwa uthisha waseJapan ogama lakhe linguGeorge Ohsawa, ukudla okudakayo kwama-macrobiotic kwaphakanyiswa ngawo-1970 nguMichio Kushi (umfundi we-Ohsawa nomsunguli we-Erewhon Natural Foods kanye neBoston's Kushi Institute).
Igama elithi "macrobiotic" linemvelaphi yesiGreki futhi lihumusha ngokuthi "ukuphila okude."
Okushiwo yi-Macrobiotic Diet
I-fat in fat and high in fiber, ukudla macrobiotic kugcizelela ukukhetha ukudla kwezitshalo phezu kwemikhiqizo yezilwane nokudla okucutshungulwayo. Abalandeli abaningi ekudleni kwama-macrobiotic balandela uhlelo lokudla olulodwa ngokusekelwe ezintweni ezifana nesimo sezulu, inkathi, ubudala, ubulili, umsebenzi, nezidingo zezempilo.
Inguqulo ka-Ohsawa yokudla okuyi-macrobiotic yayihilela izinyathelo eziyishumi zokuvimbela okuqhubekayo, kanti isigaba sokugcina esinezilayisi namanzi kuphela. Kodwa-ke, le ndlela ayisekho ukunconywa yizinkampani eziningi zokudla okuyi-macrobiotic.
Nakhu ukubheka izingxenye eziyinhloko zokudla kokumaketha macrobiotic.
1) Zonke izithelo
Ezimweni eziningi, okusanhlamvu konke kufana nelayisi elibomvu, ibhali, ukunye okunye okunye nokunye, kanye ne-millet kwakha cishe amaphesenti angama-50 kuya kwangu-60 kokudla ngakunye. Ngaphezu kwalokho, imikhiqizo esekelwe ufulawa efana ne-pasta nesinkwa ingadliwa ngezikhathi ezithile njengengxenye yokudla kwama-macrobiotic.
2) Imifino
Imifino ngokuvamile ihlanganisa amaphesenti angu-25 kuya kwangu-30 okudla kokudla kwansuku zonke ekudleni kwama-macrobiotic. Kuze kube ingxenye eyodwa kwezintathu zokudla kwemifino yakho yonke ingaba yinto eluhlaza. Uma kungenjalo, imifino kufanele isetshenziswe, ibilisiwe, ibhakwe noma isuswe.
3) Ubhontshisi
Ubhontshisi bakha amaphesenti angaba ngu-10 ekudleni kwama-macrobiotic. Lokhu kuhlanganisa isoya, okungadliwa ngendlela yemikhiqizo enjenge-tofu, tempeh, ne-natto.
4) isobho
Ukudla okubucayi kuhilela ukudla amakhophi amabili noma izitsha zesobho ngosuku ngalunye. Ezimweni eziningi, abadobi bezokudla bakhetha izinsizi ezise-Soy like miso.
5) Imbewu namantongomane
Yidla ngokulinganisela njengengxenye yokudla kwama-macrobiotic, imbewu kanye namantongomane kungabalwa kancane futhi kusetshenziswe ngamanzi usawoti noma i-shoyu.
6) Amafutha angenakutshelwa amafutha
Izidakamizwa ekudleni kwama-macrobiotic ngokuvamile zisebenzisa amafutha yemifino engagcini ukupheka, kuyilapho amafutha omsizi omnyama asetshenziselwa ukunambitheka. Amafutha omswakama okhanyayo, amafutha ommbila, namafutha omfelinaphi angabuye asetshenziswe njengengxenye yokudla kwama-macrobiotic.
7) Ama-Condiments and Seasonings
Ukwengeza ukunambitheka ekudleni, izidakamizwa zokudla ezidakamizwa zivame ukusebenzisa ama-condiments kanye nezikhathi ezinjengokusawoti olwandle, i-shoyu, uviniga obomvu we-rice, uviniga wama-ume, i-umeboshi plums, izimpande ze-ginger ezivuthiwe, ama-pickle agayiwe, i-gomasio (imbewu enothileyo ye-seame), ama-seaweed agwetshiwe ama-scallions aqotshiwe.
8) Ukuphuza
Ngaphandle kwamanzi entwasahlobo noma izinga eliphakeme kakhulu amanzi, iziphuzo ezifana netikishi eziwusiwe ze-tikicha, itiye elibiwe itiye, itiye elibomvu elayisi, itiye elibiwe i-barley, kanye netiyi le-dandelion izimpande zinconywa ekudleni kwama-macrobiotic.
Izinkombandlela ezengeziwe
Njengengxenye yokudla kwama-macrobiotic, ukudla okuthile kungadliwa kancane (okungukuthi, izikhathi eziningana ngeviki).
Lokhu kudla kufaka:
1) Imikhiqizo yezilwane
Ngenkathi inyama, izinkukhu, amaqanda, kanye nobisi ngokuvamile kugwenywa ekudleni kwama-macrobiotic, inani elincane lezinhlanzi noma izilwane zasolwandle ngokuvamile lidla izikhathi eziningana ngeviki. Izinhlanzi nezilwane zasolwandle ngokuvamile zidliwa nge-horseradish, wasabi, i-ginger, lwesinaphi, noma i-daikon egayiwe.
2) Izithelo zendawo
Izithelo zendawo zingadliwa izikhathi eziningana ngesonto ekudleni kwama-macrobiotic. Lokhu kungabandakanya ama-apula, amapheya, amapayipi, ama-apricot, amagilebhisi, amajikijolo, namakhabe, nakuba izithelo ezishisayo ezifana nemango, i-ananas, ne-papaya ngokuvamile zigwetshwa.
3) Izidakamizwa
Ukudla okunomsoco (njengama-apula, u-squash, ubhontshisi we-adzuki kanye nezithelo zomisiwe) kungadliwa njenge-dessert.
I-Sugar, i-honey, i-molasses, i-chocolate, ne-carob igwema ekudleni kwama-macrobiotic, kepha ama-sweeteners afana ne-rice isiraphu, i-barley malt nama-amazake avunyelwe.
Izinzuzo zezeMpilo zesidlo se-Macrobiotic
Ngokwezisebenzi, ukudla okubukeka ngokukhululekile kungavimbela izifo eziningi ezingapheli futhi kuphuze inqubo yokuguga. Ngenkathi ukusekelwa kwezesayensi kulezi zimangalo kunciphise kakhulu, ucwaningo oluthile luye lwabonisa ukuthi ukulandela ukudla kwama-macrobiotic kunganikeza izinzuzo zezempilo. Nazi izinyathelo eziningana ezibalulekile ezivela kulolu cwaningo.
1) Isifo sikashukela
Kunobunye ubufakazi bokuthi ukudla okudakayo kwe-macrobiotic kungasiza ekuphatheni isifo sikashukela. Embikweni oshicilelwe ku- Diabetes / Metabolism Research and Reviews ngo-2014, isibonelo, abacwaningi bahlaziya iziphumo ezivela ezifundweni ezine ezinsuku ezingu-21 futhi bathola ukuthi ukutholwa kokudla kwama-macrobiotic kwasiza ukuthuthukisa ukuphathwa kweshukela egazini nokunciphisa ingozi yomzimba kubantu abadala abanesifo sikashukela.
Ngaphezu kwalokho, isifundo eshicilelwe ku- BMJ Open Diabetes Research & Care ngo-2015 siphakamisa ukuthi ukudla okuyi-macrobiotic kungasiza ukunciphisa amazinga omakaki athile okumelana nokuvutha (izici ezimbili ezibalulekile ekuthuthukiseni nasekuthuthukisweni kwesifo sikashukela).
2) Igciwane
Ukudla kwama-macrobiotic kubonisa isithembiso njengendlela yokunciphisa ingozi yomdlavuza, ngokusho kombiko oshicilelwe kuyi- Journal of Nutrition ngo-2001. Nokho, lo mbiko uxwayisa ukuthi ucwaningo mayelana nemiphumela yokulwa nomdlavuza we-macrobiotic yokudla lukhawulelwe futhi okuqhubekayo ucwaningo luyadingeka ukuze kucacise ukuthi ukudla kungasebenza yini ekuvimbeleni umdlavuza kanye / noma ukwelashwa.
Ukuphepha
Njengoba ukudla okudakayo kwamanzi kungabikho emithonjeni eminingana ebalulekile (kuhlanganise amaprotheni, i- vitamin B12 , insimbi, i-magnesium ne-calcium), kunokukhathazeka okuthile ukuthi ukudla kungase kube nzima kakhulu.
Kumele futhi kuqaphele ukuthi ukusebenzisa ukudla okunama-macrobiotic ukuze uphathe isifo esingapheli (njengokushukela kwesifo sikashukela) nokugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba yingozi kakhulu empilweni yakho. Uma ucabanga ukufaka ukudla okuhloswe ngama-macrobiotic ohlelweni lwakho lokulawulwa kwezifo, qiniseka ukubonisana nodokotela wakho ukuze uthole isiqondiso.
Imithombo:
I-Fallucca F, i-Fontana L, i-Fallucca S, i-Pianesi M. "I-Gut microbiota ne-Ma-Pi 2 yokudla kwama-macrobiotic ekwelapheni uhlobo lwesifo sikashukela." I-World J Diabetes. 2015 Apr 15; 6 (3): 403-11.
Kushi LH, Cunningham JE, Hebert JR, Lerman RH, Bandera EV, I-Teas J. "Ukudla okumangalisayo kokudla komdlavuza." J Nutriti. 2001 Nov; 131 (11 Suppl): 3056S-64S.
Lerman RH. "Ukudla kwama-macrobiotic kwizifo ezingapheli." I-Clinic Pract. 2010 Dec; 25 (6): 621-6.
I-Porrata C, uSánchez J, Correa V, Abunn A, Hernández-Triana M, Dacosta-Calheiros RV, Díaz ME, Mirabal M, Cabrera E, Campa C, Pianesi M. "Ma-pi 2 ukuhlinzwa kokudla kwama-macrobiotic kubantu abadala abanehlobo 2 isifo sikashukela. " MEDICC Rev. 2009 Okthoba; 11 (4): 29-35.
I-Porrata-Maury C, uHernández-Triana M, Ruiz-Álvarez V, uDiaz-Sánchez ME, Fallucca F, Bin W, Baba-Abubakari B, Pianesi M. "Ma-Pi 2 yokudla kwama-macrobiotic kanye nohlobo lwesibili lwesifo sikashukela: izifundo zokungenela kwesikhashana. " Isifo sikashukela seMetab Res Rev. 2014 Mar; 30 Ukusekela 1: 55-66.
Soare A, Del Toro R, Roncella E, Khazrai YM, Angeletti S, Dugo L, Fallucca S, Fontana L, Altomare M, Formisano V, Capata F, Gesuita R, Manfrini S, Fallucca F, Pianesi M, Pozzilli P; I-MADIAB Group. "Umphumela wokudla kwama-macrobiotic Ma-Pi 2 ngokuvuvukala kwesistimu kweziguli ezine-type 2 yesifo sikashukela: ukuhlaziywa kokuthunyelwe kwecala leMADIAB." BMJ Open Diabetes Res Care. 2015 Mar 26; 3 (1): e000079.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.