【勉強】久司道夫のマクロビオティック入門編〜その2〜
P13～37〈第1章 食生活改善のファーストステップ〉
・砂糖の摂り過ぎは心身の美しさを失わせます（P26～31）
現代の食生活の問題点③砂糖の摂り過ぎ
砂糖を摂り過ぎると、興奮したり落ち込んだりという気分の起伏が激しくなり、また、内臓を弱らせることにもなる。
砂糖があまりよくないのは、多糖類ではないから。
糖分には大まかに言って、単糖類、二糖類、多糖類の三つの種類がある。
単糖類というのは、ブドウ糖や果糖のように分子が一つで、更に他の糖に分解することができないもの。
二糖類は単糖類が二つ繋がった形のもの。
でんぷんなどは、ブドウ糖の分子が非常にたくさん繋がった形をしており、多糖類と呼ばれる。
人はこうした糖類を含んだものを食べると、体内で分子の繋がっているところをバラバラに切り離し、単糖に分解します。（血液の中に吸収するには小さくしないと駄目なので）
単糖類や二糖類は分子が少ないのですぐに切り離すことができるが、多糖類はたくさんの分子が繋がっているので簡単にはバラバラにならない。
砂糖の主成分であるショ糖は二糖類なので簡単に切り離されて単糖になるので、食べるとすぐに血糖値（血液中のブドウ糖の割合）が上がる。
単糖は血液に溶けて、体内の細胞に配られてエネルギーとして使われる。なので血糖値が上がると、気分がすぐに高揚する。
しかし血糖値の上がり過ぎは体によくないので、体はそれを下げようとし、膵臓からインシュリンが出てきて、一時間もすると血糖値が下がっていく。すると気分の方もすぐにしぼんでしまう。
つまり砂糖は、すぐに気分を盛り上げてくれる代わりに、落ち込むのも速くなる。
砂糖を摂ることで起こる気分の上がり下がりは、人にとってあまり快適ではなく、また気分を戻そうとして砂糖が欲しくなり、
こうして砂糖をいつも欲しがる生活が習慣化してしまうが、砂糖を頻繁に口にするという習慣は健康によくない。
血糖値を頻繁に上げ下げしていると、インシュリンを出している膵臓が弱ってくる。するとインシュリンが正常に出なくなり、これが悪化すると糖尿病になる。
そこまで行かない場合でも、砂糖に頼っていると低血糖症になりやすくなる。
（夜になると手足が冷える、そんな悩みを持っている女性は多いですが、その多くは低血糖症）
また、胃にもよくない。
単糖類・二糖類が胃に入ると、「ストマック・リアクション」というのが起こり、食べ物を消化する為に動いている胃の動きが止まってしまう。
そして胃液がたくさん出て、胃酸過多になりやすくなる。これが頻繁に繰り返されると胃壁がただれて、最悪の場合は胃ガンにまでなってしまう。
他にも、砂糖を摂り過ぎると、腸内の微生物に影響を与えて、ビタミンBグループ欠乏症になることもある。
ビタミンBグループが足りなくなると、脳細胞が正常な反応をできなくなってしまう。
その為、単糖類・二糖類を摂り過ぎると、人の判断がおかしくなりやすくなる。
また、肌にも悪影響。
余った糖類を体が外へ出そうとして、ほくろやソバカスといった黒いシミを作る。
多糖類の場合は、砂糖などと違い、ブドウ糖に分解されるまでに長い時間がかかるので、様々な影響が出ない。
麦あめ、米あめ、未精白の甜菜糖、未精製の黒糖、メープルシロップなどの多糖類で甘味を。
・牛乳は子牛用です、人には向いていません（P31～34）
現代の食生活の問題点④牛乳や乳製品の摂り過ぎ
牛乳にはカルシウムやたんぱく質が豊富だというので、学校給食などで乳製品をたくさん摂らせるようになり、定着してしまったが、これは日本の人にとってよいこととは言えない。
なぜなら、牛乳の成分は人にとって使いにくいものだから。
冷たい牛乳を飲んでお腹を壊したことがあるという人が多いのは、日本の人の場合、牛乳に含まれている乳糖という成分を分解する菌が腸の中にいない人が多いから。
また、牛乳にはたんぱく質や脂肪が多く含まれているが、人にとってあまり利用できるものではない。
牛乳というのは、牛の赤ちゃんを育てる為のものであって、もともと人間用ではなく、たんぱく質や脂肪の粒が大き過ぎて吸収しにくくなっており、たとえ吸収されたとしても体はそれを利用できない。
その為、人は体はそれを外に出そうとし、女性の場合はしばしばそれがおりものとなって出て、ひどい時には病気を引き起こすこともある。
使えない成分を皮膚から出そうとすれば皮膚発疹・アトピー症状を起こし、呼吸器から出そうとすれば喘息の原因になることもある。
体から出し切れずに体内にたまることもあり、例えば牛乳は牛のお乳から出てきたものなので、人の乳房にたまりやすい。
それで女性の場合は胸が大きくなってくるが、また同時に乳ガンの原因となることもある。
他にも子宮にたまって、子宮筋腫の原因になったり、男性の場合は前立腺ガンの原因になったりすることもある。
牛乳を飲まなくても、たんぱく質は玄米などの穀類に豊富に含まれ、カルシウムを摂りたければ、ひじきやわかめなどの海藻類を。（牛乳よりも多くのカルシウムが人に使える形で含まれている）
・食事の改善は無理なくできます（P34～36）
最初は白米と玄米を半々で炊いたものでも、五分搗きでもいい。
食物繊維が豊富で、自然に噛む回数も増えて満腹感があり、いつもと同じくらいの量のご飯を食べると、おかずは普段の半分くらいしか食べられないというほど。
そして玄米を時々でも食べるようになると、いつの間にか食べたいと思うものが以前と変わったことに気付くはずです。
野菜や大豆、海藻などを使ったおかずが美味しくなってきて、あまり肉を食べたいと感じなくなり、甘いお菓子も以前ほど頻繁に食べたいと思わなくなってくる。
玄米を食べていると、無理に「肉をやめよう、甘いものを我慢しよう」と思わなくても、自然に食生活が良い方向へと変わっていく。
・第1章のまとめ（P37）
マクロビオティックは、人にとって自然な生き方です。
動物性食品は控えましょう。
玄米のご飯を食べましょう。
脂肪は動物ではなく、植物から摂りましょう。
砂糖を減らしましょう。
乳製品を控えましょう。
食生活の改善に、無理は必要ありません。
（久司 2004）
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