Boost Koj Kev Noj Qab Haus Huv Nrog Txoj Kev Npaj No
Kev noj zaub mov macrobiotic yog ib txoj kev noj mov hais kom txhim kho kev noj qab haus huv thiab txhawb kev thev taus. Feem ntau cov neeg tsis noj nqaij, nws tsom ntsoov cov whole grains, legumes, thiab zaub. Tsis tsuas yog siv los txhawb kev noj qab haus huv lub cev, cov tshuaj noj macrobiotic tseem hais ntxiv los txhim kho sab ntsuj plig kev noj qab haus huv thiab tau muaj kev cuam tshuam zoo rau ib puag ncig.
Keeb kwm yog tsim los ntawm ib tug kws qhia ntawv Japanese hu ua George Ohsawa, cov zaub mov noj macrobiotic yog nrov rau xyoo 1970s los ntawm Michi Kushi (ib tug menyuam kawm ntawv ntawm Ohsawa thiab founder ntawm Erewhon Natural Food thiab Boston's Kushi Institute).
Lo lus "macrobiotic" muaj Greek keeb kwm thiab txhais ua "lub neej ntev."
Yam Macrobiotic Kev Noj Haus yog dab tsi
Tsawg rog thiab siab hauv fiber ntau, cov zaub mov macrobiotic qhia txog kev xaiv zaub mov ntawm cov khoom tsiaj thiab cov zaub mov ua tiav. Muaj ntau tus neeg tuaj yeem rau cov khoom noj khoom haus ua noj raws li kev npaj pluas noj raws li tej yam xws li kev nyab xeeb, lub caij, hnub nyoog, poj niam txiv neej, kev ua ub no, thiab kev noj qab haus huv.
Ohsawa's version of macrobiotic kev noj kev haus muaj feem xyuam rau kaum zuj zus raws theem theem, nrog rau theem kawg ntawm tsuas yog xim av txhuv thiab dej. Txawm li cas los xij, qhov kev qhia no tsis pom zoo los ntawm feem ntau cov neeg tau txais kev noj haus ntawm cov tshuaj noj macrobiotic.
Ntawm no yog saib ntawm cov khoom tseem ceeb ntawm cov khoom noj khoom haus macrobiotic.
1) Tag Nrho Nroj Tsuag
Feem ntau, tag nrho cov nplej xws li xim av, barley, buckwheat, thiab millet ua li ntawm 50 mus rau 60 feem pua ntawm txhua pluas noj. Tsis tas li, cov hmoov nplej raws li cov nplej zom thiab cov qhob cij yuav noj tau qee zaus ua ib feem ntawm cov khoom noj khoom haus macrobiotic.
2) Zaub
Zaub li ntawm 25 feem pua ntawm 30 feem pua ntawm cov khoom noj txhua hnub nyob rau hauv cov zaub mov macrobiotic. Txog li ib feem peb ntawm koj cov zaub noj kom tsawg yuav ua tau raw. Txwv tsis pub, zaub yuav tsum tau steamed, boiled, ci, los yog sautéed.
3) Cov noob taum
Cov noob taum li 10 feem pua ntawm cov zaub mov noj. Qhov no muaj xws li cov taum pauv, uas noj tau rau hauv daim ntawv ntawm cov khoom xws li tofu, tempeh, thiab natto.
4) kua zaub
Cov khoom noj siv tshuaj no yuav tsum noj ib los rau ob lub khob los yog lub tais kua txhua hnub. Feem ntau, cov kws kho mob ntawm cov zaub mov xaiv cov kua qab-based soups xws li miso.
5) Noob thiab noob txiv
Eaten hauv kab mob ua ib feem ntawm kev noj cov zaub mov macrobiotic, cov noob thiab cov noob qoob yuav maj mam ci thiab muaj ntsev ntsev nrog dej hiav txwv los yog shoyu.
6) Cov Zaub Zaub Zaub Tsis Txaus Siab
Adherents rau cov zaub mov macrobiotic feem ntau siv cov roj ua tsis zoo rau kev ua noj ua haus, thaum cov kua txiv hmab txiv ntoo uas tsaus ntuj nti siv los pleev xim. Lub teeb roj kua roj, cov pob kws roj, thiab mustard noob roj kuj tseem siv tau ua ib feem ntawm cov zaub mov noj macrobiotic.
7) Txhuv thiab Caij Nyoog
Kev noj cov zaub mov tuaj yeem siv cov tshuaj tsw qab thiab cov kua txiv hmab txiv ntoo xws li dej hiav txwv ntsev, shoyu, xim av vinegar, umeboshi plums, grated qhiav cij, fermented pickles, gomasio (roasted cov noob hnav noob), dej qab ntsev, thiab hla scallions.
8) Haus dej haus
Nrog dej caij nplooj ntoos hlav los yog dej zoo zoo, dej qab zib zoo li roasted kukicha twig tshuaj yej, kua qaub, kua txiv hmab txiv ntoo roasted roasted, roasted barley tshuaj yej, thiab dandelion hauv paus tshuaj yej yog pom zoo rau cov zaub mov noj.
Ntxiv Cov Cai
Raws li ib feem ntawm cov zaub mov noj, cov khoom noj tau noj tau yooj yim (xws li, ntau zaus ntawm ib lub lim tiam).
Cov khoom noj muaj xws li:
1) Cov Khoom Tsiaj Quav
Thaum nqaij, nqaij qaib, qe, thiab mis nyuj muaj feem ntau hauv cov zaub mov noj, ib qho ntses me me los yog nqaij nruab deg yog feem ntau siv ntau zaus hauv ib lub lim tiam. Ntses thiab nqaij ntses nyoo feem ntau yog noj nrog mav, xiav, qhwv, mustard, los yog grated daikon.
2) Txiv Ntoo Txiv Neej
Cov txiv hmab txiv ntoo hauv zos tau noj ob peb zaug hauv ib lub lim tiam hauv cov zaub mov noj. Qhov no muaj xws li txiv apples, txiv pears, txiv duaj, txiv qaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo, txiv hmab txiv ntoo, thiab qoob loo, tab sis cov txiv hmab txiv ntoo sov tau zoo li txiv nkhaus, pineapple, thiab papaya.
3) Cov khoom qab zib
Khoom noj khoom haus zoo nkauj (xws li txiv apples, squash, adzuki taum, thiab txiv hmab txiv ntoo qhuav) yuav tsum tau noj raws li khoom noj qab zib.
Qab zib, zib ntab, zib suab thaj, qhob noom xim kasfes, thiab carob raug zam hauv cov zaub mov noj, tab sis cov khoom qab zib xws li nplej syrup, barley malt, thiab amazake.
Cov Kev Noj Qab Haus Huv ntawm Macrobiotic noj zaub mov
Raws li cov kws kho mob, cov zaub mov macrobiotic tuaj yeem tiv thaiv tus tswv tsev ntawm cov kab mob ntev thiab qeeb cov txheej txheem kev laus. Txawm tias muaj kev pab txhawb rau cov lus hais no, muaj qee cov kev tshawb fawb, muaj qee cov kev tshawb fawb tau qhia tias tom qab cov khoom noj khoom haus yuav tau muab qee cov kev pab kho mob. Nov yog ob peb qhov kev tshawb pom los ntawm qhov kev tshawb fawb no.
1) ntshav qab zib
Muaj qee yam ua pov thawj tias cov khoom noj khoom haus macrobiotic yuav pab tau rau kev tswj ntshav qab zib. Nyob rau hauv daim ntawv tshaj tawm uas luam tawm nyob rau hauv Kev Ntshav Qab Zib / Metabolism hauv 2014, piv txwv tias, cov neeg soj ntsuam tshawb xyuas tau tshawb pom plaub hnub 21-hnub ntev thiab tshawb pom tias noj cov tshuaj macrobiotic pab txhim kho cov ntshav qab zib thiab txo cov kev mob plawv hauv cov laus uas muaj ntshav qab zib.
Ntxiv rau, kev tshawb luam tawm hauv BMJ Cov Kev Ntshav Qab Zib Daj Ntshav Qab Haus Huv & Kev Kho Mob hauv xyoo 2015 qhia tau hais tias cov zaub mov macrobiotic kuj pab txo qis qis ntawm cov tshuaj tiv thaiv insulin thiab o (ob yam tseem ceeb hauv kev loj hlob thiab kev mob ntawm cov ntshav qab zib).
2) Cancer
Cov zaub mov ua lag luam qhia tau hais tias muaj kev ywj pheej kom txo cov kabmob kheesxaws, raws li cov ntawv qhia luam tawm hauv phau ntawv Journal of Nutrition nyob rau xyoo 2001. Txawm li cas los xij, daim ntawv ceeb toom cov kev tshawb fawb ntawm cov kabmob uas muaj feemcuam mob cancer ntawm cov zaubmov macrobiotic tsawg heev thiab kev tshawb fawb yuav tsum tau qhia kom meej tias qhov kev noj haus yuav zoo rau kev tiv thaiv kab mob cancer thiab / lossis kev kho mob.
Kev Nyab Xeeb
Txij thaum noj cov zaub mov macrobiotic kuj tsis muaj nyob rau hauv ob peb yam tseem ceeb (xws li cov protein, vitamin B12 , iron, magnesium, thiab calcium), muaj qee qhov kev txhawj xeeb tias kev noj haus yuav dhau lawm.
Nws kuj tseem yuav tsum tau sau tseg tias siv cov khoom noj siv tshuaj tua kab mob rau tus kheej (xws li ntshav qab zib) thiab tsis txhob los yog ncua kev tu xyuas yuav ua teeb meem loj rau koj tus kheej. Yog tias koj tab tom xav txog kev siv cov khoom noj tshuaj rau hauv koj tus kab mob kev tswj kav, nco ntsoov nrog koj tus kws kho mob tham.
Qhov chaw:
Fallucca F, Fontana L, Fallucca S, Pianesi M. "Gut microbiota thiab Ma-Pi 2 noj tshuaj noj macrobiotic hauv kev kho hom 2 mob ntshav qab zib." Ntiaj teb J Ntshav Qab Zib. 2015 Apr 15; 6 (3): 403-11.
Kushi LH, Cunningham JE, Hebert JR, Lerman RH, Bandera EV, Teas J. "Kev noj zaub mov macrobiotic hauv cancer." J Nutr. Xyoo 2001, 131 (11 Khoom): 3056S-64S.
Lerman RH. "Tus kab mob macrobiotic hauv cov kab mob ntev." Kev Noj Qab Haus Huv Rau Kev Noj Haus. 2010 Dec; 25 (6): 621-6.
Porrata C, Sánchez J, Correa V, Abu An, Hernández-Triana M, Dacosta-Calheiros RV, Díaz Me, Mirabal M, Cabrera E, Campa C, Pianesi M. "Ma-pi 2 cov neeg laus noj cov zaub mov nrog hom 2 mob ntshav qab zib mellitus. " MEDICC Rev. 2009 Oct; 11 (4): 29-35.
Porrata-Maury C, Hernández-Triana M, Ruiz-Álvarez V, Díaz-Sánchez Kuv, Fallucca F, Rau hauv W, Baba-Abubakari B, Pianesi M. "Ma-Pi 2 macrobiotic noj thiab hom 2 mob ntshav qab zib mellitus: pooled analysis cov kev tshawb fawb ib ntus luv luv. " Diabetes Metab Res Res. 2014 Tsib; 30 Khoom 1: 55-66.
Yawg 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; MADIAB Group. "Cov nyhuv ntawm Macrobiotic Ma-Pi 2 noj cov kev mob rau cov neeg mob uas muaj hom 2 mob ntshav qab zib: ib qho kev ntsuam xyuas tom qab ntawm MADIAB." BMJ Qhib Diabetes Diabetes Resource Care. 2015 Mar 26; 3 (1): e000079.
Disclaimer: Cov ncauj lus hauv lub vev xaib no yog tsim rau kev kawm nkaus xwb thiab tsis yog ib qho chaw pauv hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.