Khothalletsa Bophelo ba Hao ka Moralo ona
Ho ja lijo tse matlafatsang ke mokhoa oa ho ja o bolelang ho ntlafatsa bophelo bo botle le ho khothalletsa bophelo bo botle. Haholo limela tsa meroho, li tsepamisitse maikutlo ho lithollo tsohle, limela le meroho. Hase feela ho sebelisetsoa ho ntlafatsa bophelo bo botle ba 'mele, lijo tse matlafatsang li boetse li boleloa hore li ntlafatse bophelo bo botle moeeng ebile li na le phello e ntle tikolohong.
Qalong e thehiloe ke mosuoe oa Japane ea bitsoang George Ohsawa, lijo tsa macrobiotic li ne li atile haholo lilemong tsa bo-1970 ke Michio Kushi (seithuti sa Ohsawa le mothehi oa Erewhon Natural Foods le Boston's Kushi Institute).
Lentsoe "macrobiotic" le na le mohloli oa Segerike 'me le fetolela "bophelo bo bolelele."
Seo Macrobiotic Lijoang se Etsang se Akarelletsa
Ha e le mafura haholo 'me e mafura haholo, lijo tsa macrobiotic li hatisa ho khetha lijo tsa limela ka lihlahisoa tsa liphoofolo le lijo tse sebelisoang. Batsamaisi ba bangata ho lijo tsa macrobiotics ba latela moralo oa lijo ka bomong o itšetlehile ka lintho tse kang boemo ba leholimo, nako, lilemo, tekano, mesebetsi le litlhoko tsa bophelo.
Sejo sa Ohsawa sa lijo tsa macrobiotic se ne se akarelletsa mehato e leshome e thibelang mehato e fokolang, 'me karolo ea ho qetela e na le raese e sootho le metsi feela. Leha ho le joalo, mokhoa ona ha o sa khothaletsoa ke batšehetsi ba bangata ba lijo tsa macrobiotic.
Mona ho sheba lintlha tse ka sehloohong tsa lijo tsa macrobiotic.
1) Lihlahisoa tsohle
Maemong a mangata, lijo tsohle tse kang raese e sootho, harese, buckwheat le nyalothe li etsa karolo ea 50 ho isa ho 60 lekholong ea lijo ka 'ngoe. Ho phaella moo, lihlahisoa tse hlahisitsoeng ka phofo tse kang pasta le bohobe li ka jeoa ka linako tse ling e le karolo ea lijo tsa macrobiotic.
2) Meroho
Hangata meroho e na le karolo ea 25 ho isa ho 30 lekholong ea lijo tsa letsatsi le leng le le leng ka ho ja lijo tsa macrobiotic. Ho fihlela karolo ea boraro ea lijo tsa hau tsa meroho e ka ba tse tala. Ho seng joalo, meroho e lokela ho chesoa, e phehiloe, e behoe kapa e tlosoe.
3) linaoa
Likhooa li etsa karolo ea 10 lekholong ea lijo tse matlafatsang. Sena se akarelletsa li-soya, tse ka jeoang ka mofuta oa lihlahisoa tse kang tofu, tempeh le natto.
4) Sopho
Ho ja lijo tse ngata ho akarelletsa ho ja linoelo tse peli kapa tse peli tsa sopho letsatsi le leng le le leng. Maemong a mangata, litsebi tsa lijo li ja lijo tsa soy tse kang miso.
5) Peo le linate
Ja ka mokhoa o leka-lekaneng e le karolo ea lijo tsa macrobiotic, peo le linate li ka nooa habobebe ebile li letsoai ka letsoai la leoatle kapa shoyu.
6) Oli e sa hlahisoang ea meroho
Li-adherents ho lijo tsa macrobiotic hangata li sebelisa oli ea meroho e sa fuoeng bakeng sa ho pheha, ha oli ea seseame e lefifi e sebelisoa ka tloaelo bakeng sa monate. Oli oli ea sesame, oli ea poone le oli ea mosetareta e ka boela ea sebelisoa e le karolo ea lijo tse matlafatsang.
7) Litemoso le linako
Bakeng sa ho eketsa tatso ho lijo, litsebi tsa meriana ea li-macrobiotic li atisa ho sebelisa li-condiments le li-seasoning tse kang letsoai la leoatle, shoyu, asene ea raese e sootho, asene, umeboshi plums, motsoako oa ginger o nang le majoe, li-pickles tse nonneng, gomasio (peo ea sesame e halikiloeng) li-scallions tse nkiloeng.
8) Lijo
Hammoho le metsi a selemo kapa boleng bo phahameng ba metsi, lino tse kang tee e halikiloeng ea lekala, sesepa ea sesea, tee e entsoeng ka raese e halikiloeng, tee ea harese e halikiloeng le dandelion root tea e khothalletsoa ho ja lijo tse matlafatsang.
Litaelo tse ling
E le karolo ea lijo tsa macrobiotic, lijo tse ling li ka jeoa ka mokhoa o fokolang (ke, ka makhetlo a 'maloa ka beke).
Lijo tsena li kenyeletsa:
1) Liphoofolo tsa liphoofolo
Le hoja hangata nama, likhoho, mahe le lebese li qojoa lijong tsa macrobiotic, tlhapi e nyenyane kapa litlhapi hangata li jeoa ka makhetlo a mangata ka beke. Hangata tlhapi le lijo tsa leoatleng li jeoa ka li-horseradish, wasabi, ginger, mosetareta kapa grated daikon.
2) Litholoana tsa sebakeng seo
Litholoana tsa lehae li ka jeoa ka makhetlo a 'maloa ka beke lijong tsa macrobiotic. Sena se ka kenyelletsa liapole, lipere, liperekisi, apricots, morara, monokotšoai le mahapu, le hoja litholoana tsa tropike joaloka mango, phaenepple le papaya li atisa ho qojoa.
3) Desserts
Lijo tse monate tsa tlhaho (tse kang liapole, squash, linaoa tsa adzuki le litholoana tse omisitsoeng) li ka jeoa e le lijo tse tsoekere.
Tsoekere, motsoako, molasses, tsokolate le carob li qojoa lijong tsa macrobiotic, empa li-sweeteners tse kang raese sa sira, malt ea harese le maaka li lumelloa.
Bophelo bo Botle ba Macrobiotic Lijo
Ho ea ka litsebi, lijo tsa macrobiotic li ka sireletsa khahlanong le mafu a mangata a sa foleng le ho liehisa ho tsofala. Le hoja ts'ehetso ea saense bakeng sa lipolelo tsena e fokotsehile haholo, lipatlisiso tse ling tsa pele li bontšitse hore ho latela lijo tsa macrobiotic li ka fana ka melemo ea bophelo bo botle. Mona ke lintlha tse 'maloa tse fumanoang ho tsoa patlisisong eo.
1) Lefu la tsoekere
Ho na le bopaki bo bong ba hore lijo tsa macrobiotic li ka thusa ho laola lefu la tsoekere. Tlalehong e phatlalalitsoeng ka Diabetes / Metabolism Patlisiso le Litlhahlobo ka 2014, ka mohlala, bafuputsi ba ile ba hlahloba liphuputso tse tsoang liphuputsong tse 'nè tsa matsatsi a 21' me ba fumana hore ho ja lijo tsa macrobiotic ho thusitse ho ntlafatsa ts'oaetso ea mali le ho fokotsa kotsi ea pelo ho batho ba baholo ba nang le lefu la tsoekere.
Ho phaella moo, phuputso e phatlalalitsoeng ho BMJ Open Diabetes Research le Care ka 2015 e fana ka maikutlo a hore lijo tsa macrobiotic li ka thusa ho fokotsa litekanyetso tsa mekhoa e itseng ea insulin ho hanyetsa le ho ruruha (mabaka a mabeli a maholo ho nts'etsopele le tsoelo-pele ea lefu la tsoekere).
2) Kankere
Tlhahiso ea macrobiotic e bontša tšepiso e le mokhoa oa ho fokotsa kotsi ea kankere, ho ea ka tlaleho e phatlalalitsoeng ho Journal of Nutrition ka 2001. Leha ho le joalo, tlaleho e lemosa hore lipatlisiso tsa liphello tsa ho loantša kankere ea lijo tsa macrobiotic li fokotsehile haholo lipatlisiso li hlokahala ho hlakisa hore na lijo li ka atleha ho thibela kankere le / kapa kalafo.
Tšireletso
Kaha ho ja lijo tse ngata ho ka 'na ha haelloa ke limatlafatsi tse' maloa tsa bohlokoa (ho kopanyelletsa le liprotheine, vithamine B12 , tšepe, magnesium le calcium), ho na le taba e itseng ea hore lijo li ka ba thata haholo.
Hape hoa lokela ho hlokomeloa hore ho sebelisa lijo tsa macrobiotic ho itšoara ka boeena (joaloka lefu la tsoekere) le ho qoba kapa ho lieha ho hlokomela tlhokomelo e tloaelehileng ho ka ba kotsi haholo bophelong ba hau. Haeba u nahana ho kenyelletsa lijo tse matlafatsang ka morero oa ho laola mafu, etsa bonnete ba hore u tla buisana le ngaka ea hau bakeng sa tataiso.
Lisebelisoa:
Fallucca F, Fontana L, Fallucca S, Pianesi M. "Gut microbiota le Ma-Pi 2 lijo tsa macrobiotic phepong ea lefu la tsoekere la mofuta oa 2." World J Lefu la tsoekere. 2015 Apr 15; 6 (3): 403-11.
Kushi LH, Cunningham JE, Hebert JR, Lerman RH, E-bandera EV, Teas J. "Ho ja lijo tse ngata tsa kankere." J Nutriti. 2001 Nov; 131 (Tlatsetso ea 11): 3056S-64S.
Lerman RH. "Ho ja lijo tse ngata tse sa foleng ka boloetse bo sa foleng." Setsi sa Meriana ea Lithethefatsi. 2010 Dec; 25 (6): 621-6.
Porrata C, Sánchez J, Correa V, Abunn A, Hernández-Triana M, Dacosta-Calheiros RV, Díaz ME, Mirabal M, Cabrera E, Campa C, Pianesi M. "Ma-pi 2 macrobiotic lijo mehato ea batho ba baholo ka mofuta oa 2 lefu la tsoekere. " 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 macrobiotic diet le type 2 diabetes mellitus: pooled analysis of lithuto tsa boipheliso tsa nakoana. " Metab Reses Rev. 2014 Mar; 30 Tlatse 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; Sehlopha sa MADIAB. "Phello ea lijo tsa macrobiotic Ma-Pi 2 ka ho ruruha ha tsamaiso ho bakuli ba nang le lefu la tsoekere la mofuta oa 2: tlhahlobo ea poso ea nyeoe ea MADIAB." BMJ Open Open Reset Care. 2015 Mar 26; 3 (1): e000079.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.