Igama elithi macrobiotic livela kwi-Greek macro, okusho enkulu noma ende, ne-bios, noma impilo. I-Macrobiotics iyindlela yokuphila nefilosofi yokudla ekhuthaza impilo, impilo ende nokuphulukisa, ngokudla okunomsoco ngokuyinhloko. Ngesikhathi isetshenziswe kakhulu, kuyisayensi eyinkimbinkimbi ehlanganisa ukuxilongwa, indlela yokuphila nokudla, umuntu ovamile angakwazi ukuzivumelanisa kalula nezimiso eziyisisekelo zibe yimpilo yokuphila yeminyaka yama-21.
I-macrobiotics yendabuko ivela embonweni waseJapan isebenzisa izithako zomdabu, kodwa singasebenzisa imiqondo efanayo ngendlela enamuhla yesentshonalanga.
Lewebhusayithi inikezwa umbono womhlaba jikelele kuma-macrobiotics. Kubalulekile ukuqaphela ukuthi isiko ngalunye emhlabeni, kungakhathaliseki ukuthi sigxile emakethe aseLatin American, European, African noma ase-Asia, sinohlelo lwaso lefilosofi.
Thenga Isikhathi Nendawo Ngonyaka
Namuhla "indawo" kusho ukutshala ngaphakathi kwamakhilomitha angu-500 ukusuka lapho uhlala khona; umqondo wokuthi uzobe udla ukudla okusemvelo kumvelo wakho, futhi izakhi ezibalulekile ngeke zibe neminyaka eminingi ekudleni kwakho ngesikhathi sifinyelela etafuleni lakho. E-New York City sibona ukudla okuthunyelwe kusuka eNew Zealand, eChile, kwa-Israyeli nakwezinye izindawo. Eziningi zalezi zokudla zithathwa ngaphambi kokuvuthwa futhi zigcinwe kwisitoreji esibandayo amaviki. Okukhethwa kukho okungcono kakhulu ukuvame ukuvakashela izindawo zokugcina ezendawo endaweni yakho, lapho kudayiswa khona imikhiqizo ekhulile esifundeni.
Phakathi nenkathi ekhulayo esebenzayo, thenga kusuka emakethe yasendaweni yakho, futhi ngesikhathi sezinyanga ezinzima noma zesikhashana zidla izithelo nemifino eningi (futhi yendawo), eneshefu elide (i-apula, i-squash yasebusika, u-anyanisi, izimpande zemizi, njll) .
Thenga izinto zokudla kanye nokukhiqizwa okwenziwe nge-Organic noma okuncane
Lo mkhuba uyanciphisa kakhulu ukutholakala kwezinambuzane ezibulala izibulala, ama-hormone, ama-dyes kanye nezinye izinto ezinobuthi ekudleni kwakho.
Zonke okusanhlamvu
Lezi kufanele zenze ukudla okungama-40-60%, njengoba kunjalo namasiko amaningi endabuko emhlabeni. Izinhlamvu zifaka ilayisi elibomvu, i-millet, i-corn, i-oats, ibhali, i-amaranth, i-teff, i-quinoa, i-buckwheat nokuningi. Izitshalo zidliwa esimweni esingenasiphelo.
Imifino
Imifino yenza ama-20-30% wokudla, noma cishe u-¼ kuya ku-1/3 weplate yokudla. Imifino yesimo sezulu esifudumele ihlanganisa imifino emifino, imifino eyisitshalo, imifino enomsoco, nxazonke, nemifino emhlabathini, ababethela imithi, nabanye. Phakathi kwabo sibona izinhlanzi, ama-collards, i-arugula, i-chicory, i-parsnips, izaqathe, i-rutabagas, i-turnips, isithombo, u-anyanisi, i-garlic, ama-leeks, ama-sweetate, zonke izinhlobo zokuxubha, iklabishi, i-broccoli, i-cauliflower nokuningi. Imifino ye-Nightshade (amazambane, isitshalo seqanda, utamatisi kanye nopelepele) ayisetshenzisiwe ngoba kubhekwa ukuthi kunezinhlanganisela ezivuthayo .
Ubhontshisi kanye nemifino yelwandle
Lokhu kudla kufanele kube ngu-5-10% kokudla, noma ingxenye encane. Ukukhonta ubhontshisi kungaba ngu-½ indebe, kanti imifino yokudoba inamapayipi amabili. Imikhiqizo yamabhontshisi kanye nobhontshisi, kanye nemithambo, njenge-adzuki, emnyama, izinso, enyakatho enkulu, ama-chickpeas, i-damam, i-tofu, i-tempeh, i-peas ehlukaniswe kanye namalenti wonke ahlinzeka ngamaprotheni we-high quality. Imifino yemifino (i-arame, i-kombu, i-hijiki, i-dulse, i-nori) inikeza amaminerali aphezulu, aphezulu.
I-soups
Izinsizi zidliwa nsuku zonke emidlalweni yokudalwa kwama-macrobiotic futhi kuyindlela enhle, eguquguqukayo yokufaka noma yikuphi ukudla noma okunye okushiwo ngenhla. Zingaba njengezilula njengoMdabu woMdabu we-Tofu nama-Scallions noma ogcwele njenge-White Fish Soup ne-Lotus Root Soba, i-Ginger ne-Lemongrass.
Ama-Condiments and Seasonings
Lezi zinhlobonhlobo futhi zihlanganisa amakhambi amasha kanye nama-pickle, kanye nokuvuna okomile noma okunebhodlela, okumbozwe ekugcinikeni kwe-Pantry yakho.
Ezinye ukudla
Izithelo ngesikhathi senkathi, izinhlanzi nezilwane zasolwandle (ikakhulukazi izinhlanzi ezincane ezimhlophe), amantongomane, imbewu kanye namaswidi angagciniwe asetshenziselwa ukulinganisa hhayi njalo nsuku zonke.
Chew, Chew, kanye Chew Okunye Okunye
Ukuhlafuna ngokucophelela ukudla kwethu kufeza izinhloso ezimbili: ama-enzyme akhishwe ngamathe ethu asiza ukugaya ukudla, futhi avimbele ukushaya kwenhliziyo; futhi ukuhlafuna ngokucophelela kusenza sithole amathuba okudla ngokweqile.
Busisa Ukudla Kwakho
Thatha isikhathi sokusetha itafula lakho, bese udla ukudla. Hlala phansi, uhambe kancane, futhi ube khona esenzweni sokondla umzimba wakho.