Limbikitsani thanzi lanu ndi dongosolo lino
Zakudya zazikuluzikulu ndi kudya zakudya zomwe zimalimbikitsa kukhala ndi thanzi labwino komanso kulimbikitsa moyo wautali. Zambiri zodyera, zimayambira pa mbewu zonse, nyemba, ndi masamba. Osati kokha yogwiritsira ntchito kulimbikitsa thanzi labwino, zakudya zowonjezera mavitamini zimatchedwanso kuti zikhale ndi thanzi labwino komanso zimakhudza chilengedwe.
Poyambira ndi wophunzira wa ku Japan wotchedwa George Ohsawa, zakudya zamakono zopangidwa ndi masewera olimbitsa thupi zinafala m'ma 1970 ndi Michio Kushi (wophunzira wa Ohsawa ndi woyambitsa Erewhon Natural Foods ndi Boston Kushi Institute).
Mawu akuti "macrobiotic" ali ndi chiyambi cha Chigriki ndipo amamasulira monga "moyo wautali."
Zimene Macrobiotic Kudya Zimakhudza
Zakudya za mafuta ndi zowonjezera kwambiri, zakudya zazikuluzikulu zimatsindika kusankha zakudya zamasamba pazinthu zamtundu ndi zakudya zowonongeka. Otsatila ambiri ku zakudya zamakono zimatsatira dongosolo la chakudya chodziwika pazinthu monga nyengo, nyengo, zaka, chikhalidwe, ntchito, ndi zosowa za umoyo.
Osawa ali ndi zakudya zokwanira zowonjezera pang'onopang'ono, ndipo gawo lomaliza limakhala ndi mpunga ndi madzi. Komabe, njirayi sichivomerezedwanso ndi ochirikiza kwambiri zakudya zamakono.
Pano pali kuyang'ana pa zigawo zikuluzikulu za zakudya zazikuluzikulu.
1) Zipatso Zonse
Nthaŵi zambiri, mbewu zonse monga mpunga wofiira, balere, buckwheat, ndi mapira amapanga pafupifupi 50 mpaka 60 peresenti ya chakudya chilichonse. Kuphatikiza apo, zakudya zopangidwa ndi ufa monga pasitala ndi mkate zingadye nthawi zina ngati gawo la zakudya zamakono.
2) Zamasamba
Mbewu zambiri zimaphatikizapo 25 mpaka 30 peresenti ya chakudya cha tsiku ndi tsiku chodyera zakudya zamakono. Kufikira gawo limodzi mwa magawo atatu a zokolola zanu zamasamba zingakhale zakuda. Apo ayi, masamba ayenera kukhala steamed, yophika, kuphikidwa, kapena kusindikizidwa.
3) Nyemba
Nyemba zimakhala pafupifupi 10 peresenti ya zakudya zazikuluzikulu. Izi zikuphatikizapo soya, zomwe zingadye ngati mawonekedwe monga tofu, tempeh, ndi natto.
4) Msuzi
Zakudya zazikuluzikulu zimaphatikizapo kudya makapu awiri kapena mbale za msuzi tsiku lililonse. Kawirikawiri, ochita zakudya amadya msuzi wochokera ku soy monga miso.
5) Mbewu ndi mtedza
Idyani moyenera monga gawo la zakudya zazikuluzikulu, mbewu ndi mtedza zingakhale zosawidwa bwino komanso zamchere ndi mchere wa nyanja kapena shoyu.
6) Mafuta Osatchulidwa Mbewu
Zakudya zogwiritsa ntchito macrobiotic nthawi zambiri zimagwiritsa ntchito mafuta osakaniza ophika, pamene mafuta a siseame amdima amagwiritsidwa ntchito mosiyanasiyana. Mafuta a sesame, mafuta a chimanga, ndi mafuta a mpiru amatha kudyedwa ngati gawo la zakudya zazikuluzikulu.
7) Malingaliro ndi Zochitika
Kuwonjezera pa kukoma kwa chakudya, akatswiri a zakudya zamakono amagwiritsira ntchito condiments ndi zokongoletsera monga nyanja yamchere, shoyu, vinyo wofiira wa vinyo wofiira, viniga wa umeboshi, plamu ya umeboshi, mazira a ginger, mafuta a mchere, gomasio (mbewu zowamba zouma), sliced scallions.
8) Zakudya
Pamodzi ndi madzi a kasupe kapena madzi abwino kwambiri, zakumwa monga tiyi yachitsamba yachitsamba, tiyi ya tsabola, tiyi wofiira wofiira, tiyi yachitsulo yokazinga, ndi tiyi ya dandelion root tikulimbikitsidwa mu zakudya zamakono.
Njira Zina
Monga gawo la zakudya zazikuluzikulu, zakudya zina zingadye pang'ono (ie, kangapo pamlungu).
Zakudya izi zikuphatikizapo:
1) Zanyama Zanyama
Ngakhale nyama, nkhuku, mazira, ndi mkaka nthawi zambiri zimapewa kudya zakudya zambiri, nsomba zing'onozing'ono kapena nsomba zimadya nthawi zambiri pa sabata. Nsomba ndi nsomba zimadya kawirikawiri, wasabi, ginger, mpiru, kapena grated daikon.
2) Zipatso zapafupi
Zipatso zapanyumba zingathe kudyedwa kangapo pa sabata pa zakudya zazikuluzikulu. Izi zingaphatikize maapulo, mapeyala, mapichesi, apricots, mphesa, zipatso, ndi mavwende, ngakhale kuti zipatso zachitsamba monga mango, chinanazi, ndi papaya zimapewa.
3) Desserts
Zakudya zokoma (monga maapulo, sikwashi, nyemba za adzuki, ndi zipatso zouma) zingadye monga mchere.
Shuga, uchi, molasses, chokoleti, ndi carob amapewa kudya zakudya zamakono, koma okoma ngati mpunga, balere, ndi amazake amaloledwa.
Thandizo Labwino la Macrobiotic Zakudya
Malinga ndi akatswiri, zakudya zamakono zingateteze ku matenda akuluakulu komanso kuchepetsa ukalamba. Ngakhale kuti chithandizo cha sayansi pazinthu izi ndi chochepa, kafukufuku wina wam'mbuyomu wasonyeza kuti kutsatira zakudya zamakono zingapereke ubwino wathanzi. Pano pali zochitika zingapo zofunika kuchokera kufukufuku.
1) Shuga
Pali umboni wina wosonyeza kuti zakudya zopangira matenda a shuga zingathandize kuthandizira matenda a shuga. Mu lipoti lomwe lafalitsidwa mu Diabetes / Metabolism Research and Reviews mu 2014, mwachitsanzo, ochita kafukufuku anafufuza zomwe anapeza kuchokera ku maphunziro anayi a masiku 21 ndipo adapeza kuti kulandira zakudya zogwiritsa ntchito macrobiotic kunathandiza kuthetsa shuga m'magazi ndikuchepetsa chiopsezo cha mtima kwa anthu achikulire omwe ali ndi shuga.
Kuwonjezera pamenepo, kafukufuku wofalitsidwa ku BMJ Open Diabetes Research & Care mu 2015 akuwonetsa kuti zakudya zazikuluzikulu zingathandize kuchepetsa kuchuluka kwa zizindikiro zina za insulini kukana ndi kutupa (zifukwa zazikulu ziwiri pa chitukuko ndi kupitirira kwa matenda a shuga).
2) Khansa
Malinga ndi lipoti lofalitsidwa mu Journal of Nutrition mu 2001. Lipotili limachenjeza kuti kafukufuku wokhudzana ndi zomwe zingayambe kugonjetsa khansa ya zakudya zamakono ndi zochepa kwambiri kafukufuku amafunika kuti afotokoze ngati zakudyazo zingakhale zothandiza kuti matenda a khansa komanso / kapena mankhwala apitirire.
Chitetezo
Popeza zakudya zopangira mavitamini zingakhale zopanda zakudya zambiri (kuphatikizapo mapuloteni, vitamini B12 , iron, magnesium, ndi calcium), palinso nkhawa kuti chakudya chingakhale choletsa kwambiri.
Tiyeneranso kukumbukira kuti kugwiritsa ntchito zakudya zamakono kuti tidzipange matenda aakulu (monga matenda a shuga) komanso kupeŵa kapena kuchepetsa kusamalidwa koyenera kungakhale kovulaza thanzi lanu. Ngati mukuganiza zogwiritsa ntchito zakudya zogwiritsira ntchito mankhwala, muzionetsetsa kuti muwone dokotala kuti akuthandizeni.
Zotsatira:
Fallucca F, Fontana L, Fallucca S, Pianesi M. "Gut microbiota ndi Ma-Pi 2 zakudya zamakono zothandizira mtundu wa shuga 2." World J Chiwindi. 2015 Apr 15; 6 (3): 403-11.
Kushi LH, Cunningham JE, Hebert JR, Lerman RH, Bandera EV, Teas J. "Zakudya zazikulu za khansa." J Nutriti. 2001 Nov; 131 (11 Suppl): 3056S-64S.
Lerman RH. "Zakudya zazikuluzikulu m'magulu aakulu." Kachipatala Kuthandizira. 2010 Dec; 25 (6): 621-6.
Porrata C, Sánchez J, Correa V, Abuín A, Hernández-Triana M, Dacosta-Calheiros RV, Díaz ME, Mirabal M, Cabrera E, Campa C, Pianesi M. "Ma-pi 2 macrobiotic zakudya omwe amathandiza anthu akuluakulu okhala ndi mtundu 2 matenda a shuga. " MEDICC Rev. 2009 Oct; 11 (4): 29-35.
Porrata-Maury C, Hernández-Triana M, Ruiz-Álvarez V, Díaz-Sánchez ME, Fallucca F, Bin W, Baba-Abubakari B, Pianesi M. "Ma-Pi 2 zakudya zopatsa thanzi komanso mtundu wa shuga wa diabetes mellitus: pooled analysis of maphunziro a panthaŵi yochepa. " Matenda a shuga a Rev. 2014 Mar; 30 Suppl 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; Gulu la MADIAB. "Zotsatira za macrobiotic Ma-Pi 2 zakudya pa kutupa kwa odwala omwe ali ndi matenda a shuga a mtundu wa 2: kufufuza kwapadera kwa mlandu wa MADIAB." BMJ Yothetsera Shuga Kusamalira. 2015 Mar 26; 3 (1): e000079.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.