【勉強】久司道夫のマクロビオティック入門編〜その4〜
P39～72〈第2章 標準食を食べてみましょう〉
・分量の目安（P52～56）
標準食を実践する時に、分量とその目安に関していくつか気をつけたいこと。
まず一番大切なのは、主食と副食に分けるということ。
穀物を主食、それ以外を副食という意識を持って食べる。この意識があれば、食事が自然と穀物中心になっていく。
また、穀物を食べる場合でも、玄米ご飯のように丸ごと煮炊きしたものを主とし、穀物を粉にした麺類やパンなどは副と考える方がいい。
全粒粉を使ったものならば基本的に主食として食べていいが、それは粉になってすぐに食べる場合。
しかし実際には粉にしてしまうと、長時間経ってから食べることになりがち。そうなるとどうしても成分が酸化し、穀物の品質が落ちてしまう。
なので、粉にして食べるものは副食、つまり添え物だと思っておいた方が本当はいい。（久司さんはうどんを食べる時にも、きちんと玄米のご飯を食べるようにしているとのこと）
次は、食事の全体量について。
昔から「腹八分目に医者いらず」と言い、この言葉が表しているように、決して大食しないことが良い食生活のコツ。
なので八分目と言わず、七分目や六分目でやめておいてもいい。お腹いっぱいになるまで食べないことを心がけましょう。
それから味つけの目安も大事。
塩味にしても甘味にしても、好みがあると思いますが、できるだけ濃すぎないように。
ちょうどバランスの取れている状態のことを「中庸」と言い、味付けもこの中庸が目安で、中庸か少し薄いくらいがいい。
塩分に関して言えば、アメリカの政府機関が定めた食事目標では一日に大体3gまでとされているが、これはあくまでもアメリカの人に向けたものなので、
日本の人の場合はもう少し多くてもいいでしょう。（一日に大体3～5gの間、多くても6gといったところ）
味付けを中庸から少し薄めにと気をつけていれば、よほど濃い味が好きな人でない限り、ほとんどの人の場合この範囲内に収まる。
あとは水分の分量。
水分も中庸が大切で、「多からず少なからず」がいい。
最近、一日にグラス8杯以上も摂るようにとすすめる理論もあるようだが、これはちょっと考えもの。
真夏の暑い時期であれば、熱中症になってしまうので補給を心がけなければいけないが、冬の寒い時に体も動かしていないのに大量の水分を飲む必要はない。
日によって気温が違えば湿度も違い、また一日の活動量や内容も違うので、必要な水分量も毎日違ってくるのが当たり前。
水分を摂り過ぎると血液が薄くなってしまいますし、内臓にも負担をかけ、心臓や腎臓がオーバーワークになってしまう。
・調理する時に気をつけたいこと（P56～60）
まず、なるべく調理したものを食べてほしいということ。
時々ならば生の野菜を食べても構わないが、ほとんどの場合は火を使って煮たり焼いたり蒸したり炒めたり、または漬け物にして食べてほしい。
一番理想的なのは炭火ですが、実際には難しいでしょうし、ガスコンロで構わない。とにかく火を使うことをおすすめしたい。
控えてほしいのは、電気で加熱すること。（特に電子レンジはおすすめできない）
玄米を炊く時もできれば電気炊飯器ではなく、ガスコンロに鍋をかけて炊いた方がいい。
電気で調理すると、食材の分子に影響が出てしまい、食材が持っている本来の良い性質が崩れやすい。
ただ、最近の住宅事情だと電気を使わないのは難しいという人もいらっしゃるでしょう。
健康な人ならばそのままでもいいが、生活習慣病など様々な病気で困っている人は避けた方がいい。
ガスコンロが使えない場合でも、カセットコンロでもいいので火を使って調理する方が望ましい。
調理する時の水は、できれば渓流の水や湧き水を使うのが理想的だが、それが無理な都会の場合は浄水器を使うなどの対策をした水を。
調理器具については、ステンレス製のものや土鍋などの陶器製をおすすめ。ガラス製のものでも結構。
鉄製のフライパンや鉄瓶などは時々なら使っていいが、鉄製調理器具の場合、あまりしばしば使うと鉄分が多くなり過ぎる。
なるべく避けたいのは、アルミ製の調理器具と、内部を塗装したり、テフロンやエナメルでコーティングしたりしているもの。
玄米の炊き方のちょっとしたコツ。
それは水の中に一晩つけておくこと。
市販されている「発芽玄米」でもいいが、玄米を水に一晩つけておくと、半分は発芽状態になる。これは玄米の状態だと米がちゃんと生きているから。
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