diet

Macrobiotic diet

The macrobiotic diet is a real lifestyle; it embraces oriental culture and philosophy, contrasts consumerism and conflicts with the frenetic rhythms of today.

To adapt to the macrobiotic diet it is essential to change the dietary approach as a whole; nutrition acquires a fundamental importance in the balance between body and mind; not for nothing, the term macrobiotic originates from the Greek (makros + bios) and means g rande / long life.

In reality, the contemporary macrobiotic diet is nothing but the commercialization of a very ancient food style; was born in the east several millennia ago but was exported to the west (America) between the late nineteenth and early twentieth centuries. His first popularizer was a Japanese doctor, Nyioti Sakurazawa, who spread the first theories on the healthiness of the macrobiotic diet by observing and imitating the power of Buddhist monks.

Supporters of the macrobiotic diet pursue health through the achievement of a balance between Yin and Yang; the choice of foods is made precisely on this criterion, distinguishing acid-Yin foods (milk and derivatives, fruit, tea, spices etc.) and Yang-alkaline foods (salt, meat, fish, chicken, eggs, etc.). The macrobiotic diet seeks compensation in the association of these foods and promotes some considered "naturally balanced" (cereals, legumes and oil seeds).

The macrobiotic diet abolishes sophisticated foods and prefers natural production foods; repudiates sugar and sweets, promotes fruit and vegetables with the exception of tomatoes, potatoes and aubergines. It prefers the products of meat fishing, it is not recommended to exceed with: milk and derivatives, spices, ground salt and coffee (replaced by other drinks). The macrobiotic diet treats chewing in order to guarantee digestive efficacy and taste satisfaction.

One of the advantages of this food style is undoubtedly the high supply of liquid or brothy foods that induces a reduction in water requirements and favors the absorption of cooking solutes.

The macrobiotic diet brings a rather good protein percentage but mainly of vegetable origin; the carbohydrate intake guarantees the coverage of energy needs and prefers unrefined foods containing dietary fiber. The division between complex glucides and simple glucides (deriving from fruit and vegetables) is adequate. The lipid quota is a bit scarce, besides, almost completely excluding the condiments, the ratio between saturated and unsaturated fatty acids is not the best; however, the habit of preferring fish to meat and the high consumption of vegetables favor the achievement of the recommended intake levels of essential lipids (omega 3 and omega 6).

The big defect of the macrobiotic diet consists in the applicability of food principles; it is an exclusivity reserved for the supporters of oriental philosophy, while the principles of a healthy and correct diet should not be limited by any philosophical and / or cultural tendency.

Macrobiotic diet and health

The macrobiotic diet can be followed at different levels; at the less drastic levels it is above all vegetarian (although it includes some animal products, such as fish) and consists of large quantities of unrefined grains and small quantities of locally produced seasonal fruits and vegetables. The most drastic level, instead, is based exclusively on whole grains and undoubtedly has caused considerable damage to the image of a diet that, with moderation and wisdom, certainly has advantages.

A macrobiotic diet that does not involve health risks must include all the foods listed below.

  • Whole grains. Rice, oats, barley, wheat, buckwheat, corn, wholegrain rye and millet and products derived from their whole wheat flour, such as bread, pasta and couscous.
  • Vegetables and algae. a large variety of fresh vegetables is recommended. Algae are used to improve the taste and nutritional value of many dishes.
  • Legumes. Lentils, chickpeas, beans, peas and soy products, such as tofu (a kind of soy cheese).
  • Soups. Usually made with beans and lentils and particular products of the East, such as the very tasty miso, obtained from fermented soybeans, shoyu, a dark soy sauce.
  • Fruit. A fresh fruit salad in season, which should include some citrus fruits. Always use very fresh fruit, and, where possible, choose local products.
  • Seeds, dried fruit, spices and fish. Sesame, sunflower and pumpkin seeds, peanuts, hazelnuts, walnuts and dried chestnuts.
  • With moderation, sea salt, ginger, mustard, apple vinegar, garlic, lemon and apple juice can all be used to enhance the flavor of a dish.
  • Non-vegetarians can add three small portions of fish each week. The yang quality of fish and seafood must be balanced in the same meal with portions of leafy vegetables, cereals or legumes.

Macrobiotic Recipe Example

Tofu with Alga Wakame

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