The basics of macrobiotic nutrition are found in the notes of the Japanese physician Sagen Ishikuzuki, who lived in the 19th century. At the beginning of the 20th century, the nucleation and gradual development of the theory of macrobiotics began; the Japanese philosopher George Osawa acted as a follower of the system. In the 50s in the United States, this philosophy was studied by the Japanese teacher Yukinaz Sakurazawa, who concluded that, following a macrobiotic diet, he was healed of a serious illness. Later, his follower, Michio Kushi, introduced order into this system, and it is precisely such a standard diet that is known today.
The diet is based on whole grains and boiled vegetables. Products of animal origin (with rare exceptions) are taboo.
According to the macrobiotic diet of Michio Kushi, the products are divided into two groups, depending on the energy orientation: yin and yang, they should be combined with each other and be in balance. It is impossible that in the diet the products of only one or another group prevail.
Yin (feminine) - acidic foods, yang - foods with a masculine origin - are characterized by an alkaline reaction and have a bitter and salty taste.
Imagine that we are conducting an experiment, and Elena is our imaginary test subject. If Yin and Yang products are balanced in Elena’s diet, she will not reach for “inharmonious” products, which are flour, sweet and fat, and will not recover.
Allowed products in fractions for daily use:
- cereals (buckwheat, oats, millet, corn, barley) - 50%;
- fresh vegetables and steamed - 20%;
- vegetable soups (you can add a little fish) - 8%;
- Seaweed and legume products - 7%;
- fruits, nuts and dried fruits - 10%;
- high-quality fish and seafood, turkey, soy products - 5%.
Principles
- The compatibility of humans and products that were born and grew under the same conditions is better. It is necessary to eat what grows on the earth on which you were born. You are part of nature associated with a specific place on this earth. This is important on a cosmic scale. Lena was born in Russia, which means buckwheat, millet, millet, and oats are suitable for her diet.
- Naturalness. The products you use should not contain preservatives, chemical dyes, additives. Only natural products.
- Eat consciously. Chew food thoroughly.
- Only when you want to eat. Eat when you experience a real feeling of hunger. If your hand reaches for the refrigerator, pour yourself a glass of water - maybe you just wanted to drink?
- How to cook. Food should be consumed either raw or cooked, stewed or baked on gas or an open fire. It is sometimes permissible to fry. Do not use a microwave.
Can
- Allowed seasonings: sea salt and gomashio (sea salt and fried sesame seeds, ground), soy sauce, mustard and horseradish (natural), parsley and onions. You can also use unrefined oils.
- Sweeteners: fresh and dried fruits.
- Snack: nuts, pumpkin and sunflower seeds, the acceptable norm is one handful per week.
- You can drink still water, as well as chicory and black tea without flavoring and aromatic additives.
It is impossible
- High acid yin vegetables (potatoes, eggplant, sorrel, tomatoes and beet tops).
- Honey, sugar, chocolate.
- The meat of animals.
Made in japan
"I heard something about a very effective Japanese diet," says Lena. We will tell you about this very fast way to lose weight. The diet provides an amazingly fast result, accelerates the metabolism in the body. Please note that this diet should not be followed more often than 1 time per year. It is tough, daily calories should not exceed 800 kcal.
Rules:
- Strict adherence to days and set of products.
- The Japanese diet involves the abundant use of water and green tea throughout the day, this is necessary to remove toxins and toxins. In total, you need to drink about two liters per day, and your first glass should be consumed on an empty stomach. Half an hour before meals, drink a glass of water.
Products that are allowed:
- lean meats and fish;
- natural yogurt, low-fat cottage cheese, kefir;
- quail and chicken eggs;
- lemons and other unsweetened fruits ;
- tomato juice;
- vegetables, except kohlrabi;
- crude oil, unrefined;
- still water, coffee (black, sugar free) and green tea.
Prohibited Products:
- fatty meat and fish;
- canned and semi-finished products;
- fatty dairy products, yogurts with sugar and toppings;
- sweet and flour;
- seasonings and spices;
- fast food;
- carbonated drinks, alcohol;
- sauces.
Japanese menu for the week
Monday:
- Breakfast: 1 cup of black coffee (without sugar).
- Lunch: 2 boiled chicken eggs + coleslaw with vegetable oil + a glass of tomato juice.
- Dinner: 250 g of fish fillet. You can fry.
Tuesday:
- Breakfast: cracker made from whole grain bread + black coffee.
- Lunch: cabbage salad + 200 g of fish fillet.
- Dinner: 200 g of boiled beef and a glass of kefir.
Wednesday:
- Breakfast: a cup of coffee without sugar and milk.
- Lunch: 200 g of fried zucchini.
- Dinner: 2 boiled chicken eggs, 200 g of beef, boiled without salt + 100 g of cabbage salad with vegetable oil.
Thursday:
- Breakfast: coffee without sugar + cracker (repeat Tuesday).
- Lunch: drink a raw chicken egg, 10 g of hard low-fat cheese + 100 g of boiled carrot salad with vegetable oil.
- Dinner: 2 medium apples, better green, sour varieties.
Friday:
- Breakfast: carrot salad seasoned with lemon juice.
- Lunch: boiled fish + tomato juice.
- Dinner: Repeat Thursday.
Saturday:
- Breakfast: black coffee - 1 cup, without milk and sugar.
- Lunch: 300 g of boiled chicken + fresh vegetable salad (100 g) with olive oil.
- Dinner: 2 chicken eggs (hard boiled) + 100 g coleslaw salad dressed with butter.
Sunday:
- Breakfast: 1 cup of green tea without sugar and without milk.
- Lunch: 1 seasonal fruit + 200 g of boiled beef.
- Dinner: Repeat on any day except Wednesday.
What are the benefits of the followers of macrobiotic
Back to macrobiotic nutrition. What are the advantages compared to the normal mode?
- Flexibility in choosing products. Our ward Elena has the opportunity to choose those that are most suitable for her, taking into account her health and tastes.
- Usefulness due to emphasis on whole grains and vegetables.
- Finally, Lena will never remain hungry, because the range of products is very diverse.
Many today reject starchy foods, explaining that they provoke the development of fullness. Imagine that whole grain wheat and uncooked rice containing complex natural starches are the best food for humans, an ideal source of energy.
"But what about fats and proteins?" - rightly asks Lena. Energy from these products is absorbed worse than from complex carbohydrates. In addition, fats and proteins after decay leave more harmful substances in the body, so they are practically not participants in the macrobiotic diet.
The modern world presents us with a lot of carbohydrate-containing products (white sugar, pastries, sweets), which, in addition to harming our health, will bring nothing.
The mechanism of work of slow and fast carbohydrates
What does “fast” and “slow” carbohydrates mean?
Brown rice releases about two calories per minute for us, it burns slowly, which means that glucose constantly enters the bloodstream.
If our Lena will eat the "Bear in the North", then the "candy" carbohydrates will burn very quickly, allocating 25-35 calories every minute.
Honey, refined white and fruit sugar are digested quickly (pancreas does not work when they are broken down). Fly by, not bringing us good. As a result, our body does not receive energy nutrition. Hence the name "empty carbohydrates."
Macrobiotic diet will give a lot of energy. Whole grain food, vegetables and beans, assimilated, nourish us for several hours, and we do not want to eat. The complex carbohydrates contained in them are decomposed by the body into glucose (it goes into further processing into energy), the carbon dioxide that we exhale, and water, without leaving combustion products and slags. Unlike, for example, fats, after processing of which slags remain, excreted by the liver and kidneys.
Macrobiotic diet: weekly menu
Monday:
- breakfast: millet porridge with vegetables or miso soup, green tea;
- lunch: rice with vegetables, dried fruits;
- afternoon snack: fruit;
- dinner: buckwheat and steamed fish, tea.
Tuesday:
- breakfast: oatmeal on the water + some dried fruits, whole grain bread toast, a cup of green tea;
- lunch: vegetable soup, boiled rice with fish or turkey, a few nuts;
- afternoon snack: any fruit (except tropical);
- dinner: rice porridge and vegetable salad.
Wednesday:
- breakfast: multi-grain porridge on the water + 2 dates, black tea;
- lunch: miso soup with fish, fruit;
- afternoon snack: a few nuts;
- dinner: steamed vegetables, corn porridge.
Thursday:
- breakfast: millet porridge with whole grain bread;
- lunch: vegetable stew from broccoli, beans (chilli), carrots with soy sauce;
- afternoon snack: fresh seasonal fruit;
- dinner: steamed fish with grated daikon salad plus some corn oil.
Friday:
- breakfast: fresh cucumber + low-fat cottage cheese (100 g);
- lunch: whole grain bread, onion soup, fruit ;
- afternoon snack: 2-3 almonds;
- dinner: spinach salad + buckwheat porridge with turkey liver. You yourself can create recipes for the macrobiotic diet based on the products you have.
Saturday:
- breakfast: small loaf, corn porridge with pumpkin;
- lunch: sorrel soup with carrots and green onions + whole grain bread;
- afternoon snack: fresh seasonal apple;
- dinner: avocado salad + leafy greens + tofu slice.
Sunday:
- carrots on a grater + buckwheat porridge;
- lunch: bread + cabbage soup from fresh cabbage;
- afternoon snack: a handful of dried fruits;
- dinner: seaweed salad + grilled fish.
Macrobiotic Himalayan diet - what is it?
Its basis is a special macrobiotic porridge, which before use is enough to simply pour water or milk. It does not need to be boiled, all nutrients and nutrients are preserved. The composition includes:
- buckwheat;
- Himalayan pink salt;
- flax seeds;
- cellulose.
For 2 weeks, usually "leave" about 10 kg. Just fill it with water or milk, add fruits, dried fruits, nuts, vegetable salads. You need to eat five times a day.
Three times a week you are allowed 100 g of cooked meat, poultry or fish, drink kefir at night or eat some low-fat cottage cheese.
Allowed simple water, fruit drinks from berries, fruit drinks without sugar, teas, chicory.
As a result of eating this porridge:
- The digestive processes are normalized, toxins are eliminated, the functioning of internal organs improves;
- Magnesium contained in porridge stabilizes pressure, improves heart function;
- thanks to vitamin PP, immunity increases;
- Vitamin B improves the functioning of the heart, central nervous system and stomach.
Macro Diet Effect
Pros. Regular consumption of natural products, vegetables, fruits, whole grains helps the overall health of the body as a whole: weight decreases, cholesterol and sugar levels, as well as blood pressure, normalize.
Minuses. Due to the lack of protein in food, vitamin deficiency, various diseases can form. Before deciding to change your diet, read reviews on a macrobiotic diet and be sure to consult a doctor.