Kusintha kwa mutu wanga
Macrobiotics si chakudya, koma njira ya moyo ndi kuganiza, zotsatira zake sizibwera mwamsanga, koma amakhala kosatha. Konzekerani kuti muleke kusiya zizoloŵezi zodyera ndikuphunzira kudya mwatsopano! Ngakhale kuti dziko la olemera komanso otchuka la macrobiotics linalowa zaka 5-7 zapitazo, mfundo zake zazikulu zinakhazikitsidwa kuyambira zaka za m'ma 400 BC. "Kitchen yowonjezera chiweruzo" yakhala ikugwiritsidwa ntchito nthawi ndi nthawi ku nyumba za amonke za ku Zen za Chijapani monga chakudya chomwe chimakupatsani kusunga thanzi la thupi lanu, komanso mphamvu ya mzimu, komanso ngakhale athandizidwa kuti asinthe maganizo anu ndi chithunzi chonse cha tsikuli. Amanamizira kuti Brad Pitt adachoka ku Gwyneth Paltrow chifukwa chakuti chilakolakocho chinali chovuta kwambiri kuti asunge mfundo za macrobiotics ndipo sanalole kuti munthu wosauka amwe pie ndi cola. Zimasangalatsa, ndithudi, koma atatha kujambula zithunzi za Guy Ritchie kuti chikondi cha Divorce pa yoga ndi zakudya zabwino zakhala ngati chothandizira chisudzulo kuchokera ku Madonna, gulu la anthu silidzadabwa! Zofalitsa zodziwika bwino za filosofi. Kutsata mfundo za macrobiotics ndi chitsimikiziro chakuti simudzakhala ndi mafuta!
Wotsutsa
Chipangizochi chimafuna chilango ndipo chidzakhala ndi mphamvu. Simungathenso kumenyana ndi masangweji kapena kupanga chofufumitsa kuti muwonongeke mwa kudya! Zimakhudza moyo wabwino. Macrobiotics amachititsa chidwi kwambiri ndipo amalola kugwiritsa ntchito chakudya kuti athetse mavuto a umoyo pa nthawi yoyamba. Philosophy imabweretsa otsatira ake:
- Umoyo wamaganizo ndi wamaganizo;
- chipiriro;
- chilakolako cha moyo;
- kugona tulo;
- kukumbukira bwino;
- kufotokoza maganizo ndi zochita.
Golidi amatanthawuza
Chifilosofi chakale cha ku China chimayimirira pamapiko awiri akuluakulu - Yin ndi Yang, akuyamba amuna ndi akazi. Mu "Bukhu la Zosintha" zinalembedwa kuti chinsinsi cha mgwirizano ndi chimwemwe chiri mu kugwirizana kwa magawo awiri otsutsana ndi kusiyana pakati pawo. Ophunzira a macrobiotics amagwiritsanso ntchito mfundozi ndikugawa chakudya m'magulu awiri: mphamvu yamkazi y yin, ndi yang - yotengedwa ndi "mzimu wamunthu". Jan - woyera, akunja, wakuya. Yin - wakuda, wamkazi, wamkati, wamkati. Choncho, ngati mukuzunza mankhwala a amayi, ndiye kuti mumakhala oopsa kuti mukhale olemera, kufalikira m'kati mwake. Zojambula za Jan zimapangitsa thupi kukhala liwu, koma samayembekezerapo zochulukirapo. Choyamba, kuchuluka kwa mphamvu za amuna kudzasokoneza khungu, misomali ndi tsitsi, ndipo kachiwiri, zimakupangitsani inu kukwiyitsa kuposa nthawi ya PMS - chifukwa chiyani mukusowa izi Chimwemwe? Kuti mukhale ochepa ndi akazi, phatikizani zinthuzo kotero. kotero mphamvu ya yin ndi yang mu thupi ndi yofanana.
m kapena f?
Poyambirira, nkofunika kupanga kink kutsogolo kwa mankhwala ndi mphamvu zomwe mulibe panthawi ino - kuchepa kwake kumawerengedwa ndi zizindikiro zingapo. Zisonyezero zamaganizo. Sungani tsiku lanu. Kodi ndi zinthu zingati zomwe mungachite tsiku limodzi? Kodi mumakonda kuchita chiyani mutatha ntchito? Ngati nthawi zonse mumaganizira zolinga zanu, mumadziwa bwino zomwe mukufuna, mumadziwa momwe mungagwiritsire ntchito, ndipo nthawi zina mumapita molimba mtima ku cholinga chanu; Madzulo mumagwiritsa ntchito mwakhama, ndipo mukakhala pa TV mumakonda kupuma mokwanira kapena kuvina mpaka m'mawa ngakhale masabata, ndiye Yan-mphamvu ikukula. Ngati mutatopa, musanayambe kudzuka, simukulimbana ndi zochitika, mumakonda kupita ndi kutuluka; nthawi zambiri kulira, kuchoka kuntchito simunafulumize kufunafuna ulendo, koma m'manja mwa bedi lanu lokonda, ndiye mu thupi lanu muli yinji yambiri. Kugonjetsa kwa mphamvu ya akazi kumaonedwa kuti ndi chifukwa chachikulu chosauka, ulesi, mantha a kusintha ndi kusafuna kuchita khama kuti agwiritse ntchito zomwe zidapangidwa. Yin mu thupi limakulimbikitsani kuti muchepetse zakudyazo pa Lolemba, kuti muyesedwe ndi mikate, ndizosakhulupirika kuti lamba lodzidzimutsa lidzalowetsa nthawi yowonetsera masewera olimbitsa thupi, ndipo ndikuganiza mwakachetechete kuti kalonga wokongola adzakukondani ndipo ndiwotayirira, waulesi ndi wolakalaka. Yang'anani choonadi m'diso: pystki yabwino-natured pythki, kupindula kwakukulu komwe kuli katumbu wophikidwa bwino kapena bakha wokazinga ndi maapulo, anthu ochepa okha amafunikira. Kuchita bwino, ntchito ndi chidwi m'moyo ziyenera kuyambitsidwa ndi yang chakudya! Zizindikiro za thupi. Ngati manja anu ndi mapazi anu nthawi zambiri zimakhala zotentha, khungu limakhala lofiira, khungu lofiira, lilime lofiira limakhala lofiira, mumalankhula mokweza komanso mumtima, ndipo usiku Morfey amakumana ndi kusowa tulo. Ngati miyendo imakhala yozizira ndipo, monga lamulo, imanyowa pang'ono, mumanena mwakachetechete, ndipo patsiku mumalota kuti mugone, ngakhale usiku mutagona, kungogwira mtolo, dziwani kuti thupi limatuluka ndi mphamvu ya yin.
Lengezani mndandanda wonsewo
Kuphatikiza pa zakudya zokonzedweratu kudya, macrobiotic imatulutsanso mkaka wa yin ndi yang - iyenera kuchotsedwa mu mbale ndi kusokonezeka! Mankhwala a Yin akuphatikizapo: maswiti onse (kuphatikizapo zipatso zokhala ndi mitsempha yothamanga kwambiri komanso zamchere zowonongeka - zosagwirizana ndi zomwe anthu ambiri amakhulupirira, zimabweretsa phindu, chifukwa zotsekemera, zowonjezera ndi zowonjezera zimakhala zoposa calcium ndi lactobacilli); Zakudya za carbonated ndi sweeteners, zonse zomwe zasinthidwa, zopangidwa bwino (kuphatikiza tiyi ndi utoto, ma coki ndi zokometsera, chakudya chilichonse chachilendo, zakudya zamzitini) ndi masamba. Ambiri "amphamvu": mbatata, tomato ndi biringanya. Zakudya za m'magazi zimafuna mphamvu zambiri kuti zisawonongeke, choncho zimayambitsa kukomoka kwa yang ndi kugona. Zomwezo zimapita "osati muyezo wa yisiti" yisiti. Kotero, inu mukudziwa, kuphika konseko kumayenera kuchotsedwa ku zakudya. Monga, komabe, ndi mapepala a kukonzekera mwamsanga: opanga samawasungira iwo ngakhale shuga, kapena zoteteza. Zakudya zakuthwa zam'manja: nyama yofiira (makamaka yokazinga), nkhuku, mazira, mbale zonse zokometsera zokometsera, tchizi (kupatula tofu), nsomba zonenepa, zokometsera zitsulo, soseji wosuta, sausages, pickles. Zilonda za yinjini ndi yangati nthawi zambiri zimakhala chifukwa cha usiku, chisoni chifukwa cha mawu, zhora ndi kudya mopitirira muyeso: pambuyo poti mchere wowonjezera amayi mukufuna kudya pang'ono zokometsera komanso mosemphana - kusalingana kwa mphamvu kumapangitsa kuti njala isamveke!
Ikhoza kukhala ...
Maziko a chakudya cha wotsatira wa macrobiotics amapangidwa ndi mbewu zonse ndi ndiwo zamasamba zomwe zimakula pamalo okhala, malinga ndi nyengo. Mpunga, tirigu, balere, buckwheat, chimanga ... Chosankha ndi chanu! Mphaka wambiri ndi bwenzi lanu lapamtima pazifukwa zilizonse: zotentha ndi zokometsera zonunkhira, zimadzutsa mphamvu ya yang, koma zimatenthetsa, zimayaka mkaka ndi zokometsera zipatso zouma - zimadyetsa zosiyana, zachikazi, kuyambira. Koma kumbukirani kuti ma macrobiotes ouma okha amatha kudalira tirigu! Inu monga woyamba muyenera kulamulira nambala yawo, kapena mudzachititsa kusamvana kwa mchere m'thupi. Zomera (koma osati mbatata, "tomato" ndi tomaplants!) Mukhoza kudya mwa mtundu uliwonse: yokazinga, yophika, yophika, komanso pafupifupi zopanda malire. Malo atatu mwa mndandanda wa magawo omwe amaloledwa: nsomba zowonda, nsomba ndi zitsamba zochokera ku nyemba. Komanso, mungadye mtedza, mbewu ndi zipatso, ngati mumalonjeza kuti muzitha kugawa magawo. Zipatso zingapo tsiku limodzi ndi mtedza wambiri 2-3 pa sabata ndi zokwanira kuti mukhale ndi mphamvu yowonjezera.
Malamulo a kusintha
Kwa kusintha kosasinthasintha, ndiphunziranso choonadi chimodzi: ndikofunikira osati chomwe chiri, ndikofunikira. Choyamba, chakudya chilichonse chimene muli nacho m'kamwa mwanu, chesani kasachepera 50! Choncho mudzaphunziranso kuti muzitha kukhala ndi nthawi yambiri, kuchepetsa chiopsezo chodyera komanso kuchepa kwa mmimba mpaka zero. Ndipo izi zidzakulolani kuti "muwononge" mankhwalawa: pofufuzafuna bwino, chakudya chopatsa thanzi ndi chowoneka chidzawoneka ngati chovuta kwa inu, koma chovulaza chidzakhala choipa kwambiri chomwe mukufuna kuchilavulaza. Chachiwiri, poyamba mbewuzo zimakonda supu ndi tirigu. Izi sizidzasokoneza mchere ndikuyendetsa chakudya cha "chonyowa". Macrobiotes amakhulupirira kuti ndi masamba abwino, ambiri mwa madzi oyenera amalandira chakudya, kutanthauza kuti sikoyenera kumwa madzi ndi mbiya: mpunga wophika, mwachitsanzo, uli ndi 60-70? O madzi, masamba - 80-90%. Chachitatu, pofuna kupeŵa "kuswa" nyama pang'onopang'ono m'malo mwa nsomba ndi mbale kuchokera ku nyemba. Mwachitsanzo, Chijojiya chachikulu chotchedwa lobio ndi chitsanzo chabwino cha mbale yowonjezera mapuloteni, yomwe imakhala yotentha, koma imayatsa moto. Chachinai, ngati mukufuna maswiti, perekani zokonda ku prunes, masiku kapena chivwende chozizira.
Pangani menyu
Poyesa chiŵerengero cha zinthu zomwe tazitchula pamwambapa, m'dongosolo la macrobiotic, zingathe kukhazikitsidwa zakudya zamitundu yambiri, zomwe zimakhala zamasamba komanso zosasunthika, zomwe zimayenera kukhala ndi mkazi wabwino. Kungosakaniza zinthu zomwe mumakonda, yesani maphikidwe ndi - voila! - kwenikweni mwezi umodzi mudzayamba kutaya mathalauza anu panthawiyi! Mwachitsanzo, imodzi mwa njira zomwe mungagwiritsire ntchito zakudya zamagetsi tsiku ndi tsiku kuchokera ku Madonna ndi: Chakudya chakumwa: oatmeal pa madzi kapena mkaka wa soya. Chakudya chamadzulo: mpunga ndi maulendo ndi nsomba, yophika kwa anthu awiri. Kudya: tofu tchizi ndi masamba. Tengani ndondomeko ya mphamvu ya diva kwa zida. Zamasamba zophika molingana ndi njira ya masiku ano yopanga kuwala kwa Yudeya George Osawa - ndiye amene anapeza macrobiotics Achibuddha kwa anthu onse. Mlembi wa buku lakuti "Macrobiotic Zen" amalimbikitsa kuti azitulutsa masamba mumphika wawukulu wa chitsulo kapena jamu - kotero kuti asataye madzi. Pansi pa poto imadulidwa ndi magawo anyezi, onetsetsani kaloti kakang'ono ka kaloti pamwamba pake, ndiye wosanjikiza kapena wofiira kabichi, pambuyo pa zigawo za beets, dzungu ndi turnips. Mitembo imatha mphindi 30-40 popanda mchere! Zokonzeka zopangidwa ndi mayonesi minda kuchokera ku tofu. Zimakonzedwa motere: 220 g wa tchizi wofewa wodzaza ndi supuni 3 za viniga, 1/4 supuni ya supuni ya mg mchere, madzi a mandimu imodzi ndi supuni ya mpiru. Mankhwala a macrobiotics omwe anaphika masamba a kabichi amathandizanso chakudya chamadzulo: ngale ya balere yokutidwa mu masamba a kabichi kapena phala la herculean-buckwheat ndi zonunkhira. Mabala a kabichi amaphikidwa mu uvuni kwa mphindi 10-15. Mofananamo, tsabola wophimbidwa: 3 makapu a yophika buckwheat wothira finely akanadulidwa anyezi, 2 mapesi a udzu winawake ndi lalikulu karoti, grated. Onjezerani ndi izi kusakaniza zonunkhira zokwana 11 zitsamba, mudzaze ndi tsabola wa Chibugariya, peeled, muwaike mu supu, mudzaze ndi msuzi wotentha, pamwamba ndi 4-5 nandolo ya tsabola wakuda, 2 cloves wa adyo ndi tsamba la bay. Pamene msuzi wiritsani, pewani moto ndi nyama zophika tsabola 30-40 mphindi pansi pa chivindikiro. Ngati chakudya 3 chaching'ono ndi chaching'ono kwambiri, chotsani njala ndi zowonjezera za ndiwo zamasamba. Kuwopsa kwa ntchito ya "ozimitsa moto" sikugwirizana: iwo amangowononga chilakolako. Mwachitsanzo, konzekerani msuzi wothira mafuta ndi bowa. Mbewu imodzi kapena iwiri ikuluikulu iduladula, idulani nyembazo ndi nyemba ndi kumiza "boti" chifukwa cha madzi otentha kwa mphindi 10-15. Kuchotsa zamkati, kupukusira, kusakaniza ndi finely akanadulidwa bowiritsa, kulemera 150 g, mopepuka yokazinga mu masamba mafuta ndi anyezi ndi parsley. Lembani izi "boti", kuziyika poto, kutsanulira 1/4 chikho cha anyezi msuzi ndiyeno mu uvuni mpaka kuphika (15 mphindi yokwanira). Kwa oyambitsa macrobiotic, chophika cha tomato supu-puree ndi katsabola ndi zabwino. Pa mavitamini awiri, tengani supuni imodzi ya maolivi, katsabola, 4 anyezi anyezi, wofiira kapena shallots, komanso imodzi yodulidwa karoti, theka la kilogalamu ya tomato ndi masamba msuzi (2-3 makapu). Mitembo mu phula lalikulu, anyezi, kaloti ndi katsabola kwa mphindi 10, kenaka yikani tomato ndi msuzi kwa izo. Kutentha kwakukulu tibweretse msuziwo chithupsa, mutachepetsa kuchepetsa ndi kuwira wina 5-10 mphindi. Onjezerani zozizwitsa zingapo za mchere wamchere wa m'nyanja - ndipo msuzi wakonzeka!
Zotsatira
Musaganize kuti odziwa macrobiotics amadzikana okha koma okoma! Chovala chawo cha korona ndi kishi (lotsegula keke), chophimba ndi tofu. Pakeke supangitsani supuni imodzi ya mafuta a maolivi, adyo wodulidwa, adyo odulidwa mu cubes, pinch yamchere, galasi la tirigu wosambitsidwa ndi magalasi atatu a madzi. Chotsani uvuni ku 180 ° C. Thirani mafuta mu saucepan ndi mwachangu anyezi ndi adyo, zokoma ndi mchere. Ngati mukufuna, onjezerani zonunkhira zanu ndi zitsamba - mwachitsanzo, rosemary. Pambuyo pa mphindi zisanu ndi zisanu ndi zisanu ndi zisanu ndi ziwiri, tsekani mu poto yamatope ndipo mwachangu kwa mphindi zingapo. Kenaka onjezerani madzi, mutatha kutentha kwa theka la ola protomi osakaniza pa moto wochepa. Pangani kudzala 250 g ya tofu, supuni 2 ya viniga (makamaka vinyo) ndi mafuta, 1 anyezi, 2 cloves adyoledwa, 2 supuni ya rosemary, pinchi ya mchere, 300 magalamu atsopano a bowa, sliced ndi 4 canteens supuni za soya msuzi. Tofu, viniga ndi supuni imodzi ya mafuta osakaniza mu mafuta. Chachiwiri cha supuni ya mafuta imatenthedwa mu frying poto, kenaka ponyani apo anyezi, adyo, rosemary ndi mchere wambiri. Fukani kusakaniza mpaka anyezi asandulike. Onjezerani bowa ndikuwongolerani mpaka pang'onopang'ono. Nyengo zamasamba ndi soya msuzi ndi kusakaniza ndi tofu. Mkate wa msuzi waikidwa mu mbale yophika yothira madzi. Pamwamba pa keke ikani kudzaza kwa tofu, ikanipo ndi supuni ya soya msuzi ndi kuphika keke kwa theka la ora. Chakudyacho chimakwaniritsa malamulo atatu oyambirira a macrobiotic cuisine: chokoma, wathanzi, chopanda vuto m'chiuno!