Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Macrobiotic diet
The macrobiotic diet is not a dietary scheme but a food philosophy that affects the whole lifestyle of those who follow it. The term macrobiotic derives from the Latin makros + bios, meaning large / long life; is a noun coined by the Japanese doctor Nyioti Sakurazawa between the end of the 1800s and the early 1900s which, inspired by the ancient Japanese culture, then exported the food style of long-lived Buddhist monks to the USA.
The macrobiotic diet pursues the balance between yin and yang, where by yin we mean acidic foods and for yang the alkaline foods; among these, there is a third category called "naturally balanced" foods.
- Yin-acid foods: milk and derivatives, fruit, tea, sugar, honey, alcoholic beverages; some tropical fruits: bananas, mango, kiwi, papaya, pineapple, watermelon, plum; some vegetables like potatoes, aubergines, tomatoes; garlic, beets, white bread, sausages, beef, eggs *, clams, vitamin C, spices, processed foods, preserved foods, dyes or chemicals
- Yang-alkaline foods: salt, chicken, fish, eggs *, vegetables, algae etc.
- Balanced foods: cereals, legumes, oil seeds.
* According to bibliographic sources, the egg is placed both in the yin and in the yang; therefore, in order to avoid the disclosure of conceptual inaccuracies, we will totally refrain from including them in the example that follows.
NB . For the macrobiotic diet, chewing and taste have a decisive importance, at least as much as the choice of the foods themselves!
In practice, a yang food must also be present for each yin food, while balanced foods do not need to be compensated. In fact, subsequent revisions of the macrobiotic diet have adapted quite well to the contemporary lifestyle, partially losing its philosophical nature. Well, in the next example a TRUE example of a macrobiotic diet will be proposed which, although not very applicable, will certainly be faithful to the idea of Nyioti Sakurazawa and Buddhist monks.
The positive and negative aspects of the macrobiotic diet are described in the article: macrobiotic diet.
NB . The only food supplements tolerated by the followers of the macrobiotic diet (a little less by the ancient Buddhist monks) are based on vit. A, D, E, K and B6.
Macrobiotic diet: example
- Secretary, does not practice sport and feels continuous disorders of the digestive system .
| Sex | M | |||
| Age | 44 | |||
| Stature cm | 160 | |||
| Wrist circumference cm | 15.1 | |||
| Constitution | Normal | |||
| Stature / wrist | 10.6 | |||
| Morphological type | normolineo | |||
| Weight kg | 78 | |||
| Body mass index | 30.5 | |||
| Desirable physiological body mass index | 21.7 | |||
| Desirable physiological weight kg | 55.5 | |||
| Basal kcal metabolism | 1312.3 | |||
| Coefficient of physical activity level | Slight no aus, 1.42 | |||
| Kcal energy expenditure | 1863, 5kcal | |||
| Diet | IPO CALORICA - 30% | 1304 Kcal | ||
| Breakfast | 15% | 196Kcal | ||
| Snack | 5% | 65Kcal | ||
| Lunch | 40% | 522Kcal | ||
| Snack | 5% | 65Kcal | ||
| Dinner | 35% | 456kcal | ||
Example Macrobiotic Diet - DAY 1
Breakfast, about 15% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 60g, 217.2kcal | ||
Snack, about 5% kcal TOT | |||
Dried walnuts | 10g, 61.2kcal | ||
Lunch, about 35% kcal TOT | |||
Boiled beans | |||
Dried beans | 100g, 311.0kcal | ||
Wakame seaweed | 200g, 90.0kcal | ||
White bread | 50g, 133.0kcal | ||
Snack, about 5% kcal TOT | |||
almonds | 10g, 57.5kcal | ||
Dinner, about 35% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 30g, 108.6kcal | ||
Steamed chicken breast | |||
Chicken breast, only meat | 200g, 220.0kcal | ||
Zucchini, with peel | 200g, 32.0kcal | ||
White bread | 25g, 66.5kcal | ||
Example Macrobiotic Diet - DAY 2
Breakfast, about 15% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 60g, 217.2kcal | ||
Snack, about 5% kcal TOT | |||
Pine nuts | 10g, 62.9kcal | ||
Lunch, about 35% kcal TOT | |||
Boiled soy | |||
Dry soy | 80g, 325.6kcal | ||
Fennel, bulb | 200g, 62.0kcal | ||
White bread | 50g, 133.0kcal | ||
Snack, about 5% kcal TOT | |||
Hazelnuts | 10g, 62.8kcal | ||
Dinner, about 35% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 30g, 108.6kcal | ||
Steamed cod | |||
Cod fillet | 200g, 164.0kcal | ||
carrots | 200g, 82.0kcal | ||
White bread | 25g, 66.5kcal | ||
Example Macrobiotic Diet - DAY 3
Breakfast, about 15% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 60g, 217.2kcal | ||
Snack, about 5% kcal TOT | |||
Pistachios | 10g, 55.7kcal | ||
Lunch, about 35% kcal TOT | |||
Boiled chickpeas | |||
Dried chickpeas | 100g, 334.0kcal | ||
spinach | 200g, 46.0kcal | ||
White bread | 50g, 133.0kcal | ||
Snack, about 5% kcal TOT | |||
Pecan nuts | 10g, 69.1kcal | ||
Dinner, about 35% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 30g, 108.6kcal | ||
Tofu | |||
Tofu | 200g, 152.0kcal | ||
Apple, with peel | 200g, 104.0kcal | ||
White bread | 25g, 66.5kcal | ||
Example Macrobiotic Diet - DAY 4
Breakfast, about 15% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 60g, 217.2kcal | ||
Snack, about 5% kcal TOT | |||
Dried walnuts | 10g, 61.2kcal | ||
Lunch, about 35% kcal TOT | |||
Boiled lentils | |||
Dried lentils | 100g, 325.0kcal | ||
Wakame seaweed | 200g, 90.0kcal | ||
White bread | 50g, 133.0kcal | ||
Snack, about 5% kcal TOT | |||
almonds | 10g, 57.5kcal | ||
Dinner, about 35% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 30g, 108.6kcal | ||
Steamed seabass | |||
Sea bass fillet | 250g, 205.0kcal | ||
mushrooms | 200g, 40.0kcal | ||
White bread | 25g, 66.5kcal | ||
Example Macrobiotic Diet - DAY 5
Breakfast, about 15% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 60g, 217.2kcal | ||
Snack, about 5% kcal TOT | |||
Pine nuts | 10g, 62.9kcal | ||
Lunch, about 35% kcal TOT | |||
Boiled soy | |||
Dry soy | 80g, 325.6kcal | ||
Fennel, bulb | 200g, 62.0kcal | ||
White bread | 50g, 133.0kcal | ||
Snack, about 5% kcal TOT | |||
Hazelnuts | 10g, 62.8kcal | ||
Dinner, about 35% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 30g, 108.6kcal | ||
Tempeh | |||
Tempeh | 100g, 193.0kcal | ||
carrots | 200g, 82.0kcal | ||
White bread | 25g, 66.5kcal | ||
Example Macrobiotic Diet - DAY 6
Breakfast, about 15% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 60g, 217.2kcal | ||
Snack, about 5% kcal TOT | |||
Pistachios | 10g, 55.7kcal | ||
Lunch, about 35% kcal TOT | |||
Boiled chickpeas | |||
Dried chickpeas | 100g, 334.0kcal | ||
spinach | 200g, 46.0kcal | ||
White bread | 50g, 133.0kcal | ||
Snack, about 5% kcal TOT | |||
Pecan nuts | 10g, 69.1kcal | ||
Dinner, about 35% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 30g, 108.6kcal | ||
Steamed sea bream fillet | |||
Sea bream | 250g, 225.0kcal | ||
Pear, with peel | 200g, 116, 0kcal | ||
White bread | 25g, 66.5kcal | ||
Example Macrobiotic Diet - DAY 7
Breakfast, about 15% kcal TOT | |||
Boiled rice | |||
| Long grain, boiled brown rice | 60g, 217.2kcal | ||
Snack, about 5% kcal TOT | |||
Dried walnuts | 10g, 61.2kcal | ||
Lunch, about 35% kcal TOT | |||
Boiled beans | |||
Dried beans | 100g, 311.0kcal | ||
Wakame seaweed | 200g, 90.0kcal | ||
White bread | 50g, 133.0kcal | ||
Snack, about 5% kcal TOT | |||
almonds | 10g, 57.5kcal | ||
Dinner, about 35% kcal TOT | |||
Boiled rice | |||
Long grain, boiled brown rice | 30g, 108.6kcal | ||
Tofu | |||
Tofu | 200g, 152.0kcal | ||
oranges | 200g, 126, 0kcal | ||
White bread | 25g, 66.5kcal | ||
