【勉強】久司道夫のマクロビオティック入門編〜その9〜
P73～116〈第3章 マクロビオティックの考え方〉
・牛乳を飲まなくてもカルシウムは充分です（P109～110）
マクロビオティックでは牛乳や乳製品をあまりおすすめしないので、カルシウムは大丈夫かと心配される方が多い。
確かに牛乳にはカルシウムが多く含まれているが、このカルシウムはどこからきたのでしょう？
牛は牧草を食べることで生き、その乳にあるカルシウムもまた、元々は牧草にあったもの。
植物にはカルシウムが含まれており、特に繊維の多い葉っぱものの野菜や豆類に豊富に含まれ、マクロビオティックの標準食ではこうした食物を多く取るので心配はない。
それに、カルシウムを効率的に取れるものに海藻がある。
牛乳には100g当たり110～130mgのカルシウムがあるが、ひじきには100g当たり1400mgものカルシウムが含まれている。
標準食では海藻を食べることをおすすめしているので、カルシウムを充分に摂る食事になっている。
また海藻にはカルシウムの他にも重要なミネラル分が豊富に含まれており、一方、牛乳には人が利用できない成分が多く、下痢をしたり体をこわしたりする。
・肉食をしなければ塩分はあまり気になりません（P111～115）
日本の伝統食をベースにしているマクロビオティックの標準食では、塩分の多い食品を結構取ります。
塩分を多く摂ると血圧が高くなると栄養学では言われている為、この点を心配される方もおられるが、全く心配はない。
マクロビオティックの標準食を続けている人の場合、むしろ血圧は低く保たれる。
アメリカでマクロビオティックがまだ認められていなかった頃、ハーバード大学などが中心となっておこなった調査で、標準食が健康によいという数々の点が実証されたが、
血圧の調査では、マクロビオティックをやっている人の血圧はアメリカの平均に比べて10%も低く、理想的な水準だった。
当時の研究者はこの結果を見て驚き、「マクロビオティックがすすめている味噌汁にしても漬け物にしても塩分が多い、なのに血圧は低い、なぜなんだろう」と分からなくなり、その理由を尋ねてきたそうで、
久司さんは、物を食べる時には「コンビネーション」ということがある、と答えたそうです。
例えばマグロの刺身を食べる時に、どうしてもわさびが欲しくなるのは、わさびによってマグロの性質を中和しているから。
何かを食べても、それと同時に食べる物の組み合わせによって、害が出たり出にくかったりし、同じように塩分を摂っても、血圧が上がる食事とそうでない食事がある。
塩分の摂り過ぎで血圧が上がるのは、肉やその他の動物性食品を食べるからで、穀菜食で豆や海藻をよく摂って、動物性の食品をあまり食べなければ、塩分を少し多めに摂っても血圧が上がることはない。
日本には「食べ合わせが悪い」などという言葉があるように、昔から食べ物の組み合わせで色々なことが起こることを知っているが、
アメリカの人達にはこの考え方がなく、驚いていたそうです。
ではなぜ、肉食とマクロビオティックでは同じ塩分を摂っても血圧に違いが出るのか？
塩分が血圧に関係するのは、血中の塩分濃度が高くなると、血管を外へ押し広げようとする為ですが、この時に血圧が高くなるのは血管が硬いことからくる。
動物性食品を取っていると、そのたんぱく質や脂肪を硬くしてしまい、塩分濃度が高くなって血管を外へ広げようとしても硬くて広がらず、血圧が上がることに。
ところが標準食を摂っている人の場合、血管に柔軟性があるので、塩分が少しばかり多くなって血管を外へ広げようとする力が加わっても血管が柔らかく広がり、血圧は上がらない。
日本では低塩ということがよく言われているが、それは塩分の多い食事の人に脳溢血などが多いことからきている様。
しかし日本で、肉類の取り過ぎの他に塩分の摂り過ぎで脳溢血などになりやすいのは、魚や魚卵などを食べ過ぎるから。
また、魚やイクラ・明太子などを食べていると、お酒が欲しくなり、それで余計に血管の病気になりやすくなる。
なので、塩分のせいというよりは魚や魚卵、アルコールの影響だということ。
以上のことで、カロリー（エネルギー）、ビタミンCとB12、カルシウムの不足、少し多めの塩分による血圧についても心配がなく、栄養学的にも理に適った食事であることが分かって頂けたと思います。
ちなみにアメリカの下院では「健康と長期療法に関する小委員会」が1984年に、「マクロビオティックの食事法は、栄養学的に適正なものである」と発表している。
それ以来、アメリカの各種の政府機関は公式にこの点を認め、現在のアメリカ社会にマクロビオティックが広まっている理由にもなっている。
・第3章のまとめ（P116）
日本の伝統食では、「主食と副食」という意識とみそ汁がある点が特に優れています。
生物としての人の歴史と、理想的な食べ物には関連があります。
大切なのは陰陽のバランスです。
標準食は中庸の食べ物を基本としています。
中庸の食べ物でも、陰陽のバランスに気をつければ、さらに理想的です。
食材は陰のものほど身近なものがよく、陽のものほど遠くも大丈夫です。
一物全体は現実に合わせて柔軟に考えましょう。
「必要なカロリー」はあまり気にしなくても大丈夫です。
標準食では、充分なビタミンCとビタミンB12が取れます。
カルシウムを取るのに理想的なのは、牛乳よりも海藻です。
塩分の取りすぎが危険なのは、肉食に原因があります。
（久司 2004）
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