【勉強】久司道夫のマクロビオティック入門編〜その4〜

【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。

“【勉強】久司道夫のマクロビオティック入門編〜その4〜” への121件の返信

  1. I do accept as true with all of the ideas you have introduced in your post.
    They’re really convincing and can definitely work. Still, the posts are very quick for novices.
    Could you please extend them a little from next time? Thank you for the post.

  2. I do agree with all of the ideas you have introduced to your post.
    They’re very convincing and can definitely work.
    Nonetheless, the posts are very short for novices.
    May just you please prolong them a little from next time?
    Thanks for the post.

  3. Admiring the time and energy you put into your blog and detailed information you provide.
    It’s great to come across a blog every once in a while that
    isn’t the same outdated rehashed material. Great read!
    I’ve bookmarked your site and I’m including your RSS feeds to my Google account.

  4. Do you mind if I quote a couple of your posts as long as
    I provide credit and sources back to your blog? My blog site is in the exact
    same niche as yours and my visitors would really benefit from some of the information you provide here.
    Please let me know if this ok with you. Thank you!

  5. Greetings from Los angeles! I’m bored to tears at work
    so I decided to check out your blog on my
    iphone during lunch break. I love the info you present here and can’t wait to take a look when I get home.
    I’m shocked at how fast your blog loaded on my cell phone ..
    I’m not even using WIFI, just 3G .. Anyways, excellent blog!

  6. I’m really enjoying the design and layout of your site.
    It’s a very easy on the eyes which makes it much more enjoyable for me
    to come here and visit more often. Did you hire out a developer to create your theme?
    Excellent work!

  7. hey there and thank you for your information – I have definitely
    picked up anything new from right here. I did however expertise some technical issues using this web site,
    since I experienced to reload the site lots of times previous to I could get it to load properly.
    I had been wondering if your web host is OK?
    Not that I’m complaining, but slow loading instances times will
    very frequently affect your placement in google and could damage your high-quality score if ads and marketing with Adwords.
    Well I’m adding this RSS to my email and could look out
    for much more of your respective fascinating content. Ensure that
    you update this again soon.

  8. obviously like your website however you need to take a look at the spelling on quite a few
    of your posts. A number of them are rife with spelling issues and I find it very troublesome
    to inform the truth on the other hand I’ll definitely come back again.

  9. Hi there! This post couldn’t be written much
    better! Reading through this post reminds me of my previous roommate!
    He continually kept talking about this. I’ll send this article to him.
    Pretty sure he’ll have a very good read. Many thanks for sharing!

  10. certainly like your website but you need to check the spelling on several of your posts.
    A number of them are rife with spelling problems and I to find it very bothersome
    to tell the truth then again I’ll surely come again again.

  11. I don’t even know how I ended up right here, but I believed this submit was great.
    I don’t recognise who you might be however certainly you are going to a famous blogger if
    you are not already. Cheers! cheap flights yynxznuh

  12. naturally like your web-site but you have to take a look at the spelling
    on quite a few of your posts. Several of them
    are rife with spelling issues and I to find it very bothersome to inform the
    reality on the other hand I will certainly come back again. cheap flights 34pIoq5

  13. Have you ever thought about adding a little bit more
    than just your articles? I mean, what you say
    is valuable and everything. However think about if you added some great pictures or videos
    to give your posts more, “pop”! Your content is excellent but with images and videos, this site could definitely be one of
    the most beneficial in its field. Fantastic blog!

  14. I blog quite often and I genuinely thank you for your information. The article has really peaked my interest.

    I’m going to bookmark your website and keep checking for new information about once per
    week. I opted in for your Feed too.

  15. I was wondering if you ever considered changing the page layout of your website?
    Its very well written; I love what youve got to say.
    But maybe you could a little more in the way of content so people could connect with it better.
    Youve got an awful lot of text for only having one or 2 images.

    Maybe you could space it out better?

  16. bTFYuh Wow, marvelous blog layout! How long have you ever been blogging for? you made running a blog look easy. The total glance of your web site is fantastic, let alone the content!

  17. Thank you for every one of your hard work on this web page. My aunt really likes making time for investigations and it’s really obvious why. Most of us learn all of the lively mode you offer precious suggestions through this web site and even increase participation from some other people on the matter so our favorite girl is now learning a lot of things. Take advantage of the rest of the year. You are always doing a really great job.

  18. My husband and i felt absolutely ecstatic Edward could complete his inquiry from the ideas he discovered from your very own site. It’s not at all simplistic just to be giving for free helpful tips that men and women could have been making money from. And we do know we have the blog owner to appreciate because of that. Most of the explanations you’ve made, the easy blog menu, the friendships you assist to engender – it’s everything exceptional, and it’s assisting our son and our family do think that content is cool, and that’s extremely fundamental. Many thanks for all the pieces!

  19. I enjoy you because of all of the effort on this blog. Betty delights in carrying out internet research and it’s easy to see why. A lot of people hear all about the compelling form you convey advantageous guidance by means of the blog and attract contribution from other individuals about this area and my child has always been becoming educated a great deal. Enjoy the remaining portion of the new year. You’re carrying out a brilliant job.

  20. Definitely believe that which you said. Your favorite justification appeared to be on the web the simplest thing
    to be aware of. I say to you, I definitely get irked while people think about worries that they plainly do not know about.
    You managed to hit the nail upon the top as well as defined out the whole thing
    without having side-effects , people can take a signal.
    Will likely be back to get more. Thanks

  21. Nice post. I was checking continuously this blog and I’m impressed!
    Very helpful info specially the last part 🙂 I care for such information a lot.
    I was looking for this certain information for a very long
    time. Thank you and best of luck.

  22. I loved as much as you’ll receive carried out right here.
    The sketch is attractive, your authored subject
    matter stylish. nonetheless, you command get bought an nervousness over that you wish be delivering the following.

    unwell unquestionably come more formerly again as exactly the same nearly
    very often inside case you shield this increase.

  23. Thank you for any other magnificent article. The place else may just anyone get that type of information in such a
    perfect means of writing? I have a presentation subsequent week, and I’m
    at the look for such info.

  24. Hi there would you mind stating which blog platform you’re working with?
    I’m planning to start my own blog soon but I’m having
    a hard time selecting between BlogEngine/Wordpress/B2evolution and
    Drupal. The reason I ask is because your design seems different then most blogs and I’m
    looking for something completely unique.
    P.S My apologies for getting off-topic but I had to ask!

    ps4 games allenferguson ps4 games

  25. I’m amazed, I must say. Seldom do I encounter a blog that’s equally educative and amusing, and let me tell you, you have hit the nail on the head.

    The problem is something that too few men and women are speaking intelligently about.

    I am very happy that I came across this in my search for something regarding this.

  26. Thank you for every other informative site. The place else
    could I am getting that type of info written in such an ideal approach?
    I have a venture that I am just now operating on, and
    I have been on the look out for such info.

  27. With havin so much written content do you ever run into any
    issues of plagorism or copyright violation?
    My blog has a lot of unique content I’ve either created myself
    or outsourced but it appears a lot of it is popping it up all over the internet without my authorization. Do you know any ways to help reduce content from being stolen? I’d truly appreciate it.
    asmr 0mniartist

  28. I think this is among the most significant information for
    me. And i’m glad reading your article. But should remark
    on some general things, The site style is perfect, the articles is really excellent : D.
    Good job, cheers

  29. Can I simply say what a relief to find someone that actually knows what they’re
    talking about online. You certainly realize how to bring an issue to light and make it important.

    More people have to look at this and understand this side
    of the story. I was surprised you aren’t more popular since you definitely have the gift.

  30. Hi there, I found your blog by means of
    Google whilst searching for a similar topic, your website came up, it appears to be like great.
    I have bookmarked it in my google bookmarks.
    Hello there, simply became aware of your blog through Google, and located that it is truly informative.
    I’m gonna watch out for brussels. I will be grateful when you proceed this in future.
    Numerous other people will probably be benefited out of your writing.
    Cheers!

  31. Thanks a lot for sharing this with all of us you actually understand
    what you’re talking approximately! Bookmarked.
    Please additionally visit my website =). We will have a hyperlink change contract between us

  32. You can definitely see your skills in the work you write.
    The sector hopes for more passionate writers like you who are not afraid to say how they believe.

    All the time go after your heart.

  33. Hi there! I could have sworn I’ve been to this site before but after browsing
    through some of the post I realized it’s new to me. Anyhow, I’m definitely glad I found it and I’ll be
    bookmarking and checking back frequently!

  34. Good day! Do you know if they make any plugins to assist with SEO?
    I’m trying to get my blog to rank for some targeted keywords but
    I’m not seeing very good results. If you know
    of any please share. Cheers!

  35. I’m excited to uncover this great site. I need to to thank you for your time for this fantastic read!!
    I definitely liked every little bit of it and i also have
    you saved as a favorite to look at new stuff in your website.

  36. scoliosis
    Excellent post. Keep posting such kind of info on your site.

    Im really impressed by your blog.
    Hey there, You have done an incredible job.
    I will certainly digg it and personally suggest to my friends.
    I’m confident they will be benefited from this website.
    scoliosis

  37. scoliosis
    Hello there! I know this is kinda off topic however I’d figured I’d ask.
    Would you be interested in trading links or maybe guest
    writing a blog article or vice-versa? My site addresses
    a lot of the same topics as yours and I believe we
    could greatly benefit from each other. If you are interested feel free to
    shoot me an email. I look forward to hearing from you!

    Great blog by the way! scoliosis

  38. scoliosis
    Undeniably believe that which you stated. Your favorite justification seemed to
    be on the internet the simplest thing to be aware of. I say
    to you, I certainly get irked while people think about worries that they just
    don’t know about. You managed to hit the nail upon the top and also
    defined out the whole thing without having side effect , people could
    take a signal. Will probably be back to get more. Thanks scoliosis

  39. Great weblog right here! Additionally your web site lots up very fast!
    What web host are you the usage of? Can I get your associate hyperlink
    in your host? I wish my website loaded up as quickly as yours lol

  40. Hi there, I discovered your blog by way of Google at the same time as looking for a similar subject,
    your web site came up, it looks good. I have bookmarked it in my google bookmarks.

    Hi there, simply was alert to your blog thru Google, and found that it’s really informative.
    I am gonna be careful for brussels. I will
    be grateful in the event you proceed this in future.

    Many other people shall be benefited from your writing.
    Cheers!

  41. I loved as much as you will receive carried out right here.
    The sketch is attractive, your authored material stylish.
    nonetheless, you command get got an nervousness over that you wish be delivering the following.

    unwell unquestionably come more formerly again since exactly
    the same nearly very often inside case you shield
    this increase.

  42. I’ve been exploring for a bit for any high quality articles or blog posts in this kind
    of house . Exploring in Yahoo I ultimately stumbled upon this
    website. Studying this info So i am satisfied to express that I’ve
    an incredibly just right uncanny feeling I discovered exactly what I needed.
    I so much surely will make certain to don?t
    omit this site and provides it a glance on a constant basis.

  43. I was excited to find this website. I wanted to thank you
    for ones time just for this wonderful read!! I definitely liked every bit
    of it and I have you saved as a favorite to check out new stuff in your web site.

  44. Attractive part of content. I simply stumbled upon your website and in accession capital
    to claim that I acquire actually enjoyed account your blog posts.
    Anyway I’ll be subscribing to your feeds and even I
    achievement you access consistently quickly.

  45. Hmm it seems like your website ate my first comment (it was super long) so I guess
    I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog.

    I too am an aspiring blog blogger but I’m still new to everything.
    Do you have any tips and hints for inexperienced blog writers?
    I’d definitely appreciate it.

  46. I don’t know whether it’s just me or if everybody else experiencing issues with your
    blog. It appears as though some of the text within your content are running
    off the screen. Can somebody else please provide feedback and let me know if this is happening to them as well?
    This may be a issue with my internet browser because I’ve had this happen before.
    Kudos

コメントを残す

メールアドレスが公開されることはありません。