A Basic Guideline For The Macrobiotic Diet
The wrong diet is weakening modern people's minds and bodies.
This has resulted in the frequent occurrence of violent crimes, an increase in self-centered people, various diseases, and even changes in modern people's facial features.
The only way to fundamentally correct these problems is to change the common cause, namely the Americanised diet, into a "correct diet."
What is the right diet? According to the macrobiotic diet, I have summarised the key points below.
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These are basically intended for people living in temperate regions.
In addition, since there are individual differences in the amount of activity, gender, age, etc., it is necessary to adjust the type and content of food and cooking methods.
1. Understand the meaning and relationship between staple food and side food, and eat them accordingly. In other words, grains are the staple food, and about half of the food portion is comprised of this staple food. Side dishes make up for the rest of the meal, and one should eat mainly plant foods and animal products as secondary or side foods.
2. Organic (by organic farming) ingredients that do not use pesticides. Pesticides not only cause residue problems but also drastically reduce the mineral content of food ingredients. Also, don't use genetically modified ingredients.
3. Eating ingredients in their natural state without polishing. In particular, eat whole grains. When grains are refined, they lose most of their minerals, protein, and vitamins. Bread made with refined ingredients should also be avoided. Baking bread increases hot, fiery energy so avoid baking as much as possible.
4. Use seasonal ingredients (especially vegetables) and seasonings. Vegetables are basically cooked with salt or salt-containing seasonings. In addition, the cooking method follows the traditional food culture and eating habits that are familiar with the climate of Japan, have been handed down through history, and have been confirmed to be safe. When cooking, do not peel the skin (except for bamboo shoots and onions), and use the mustache root. Do not spill or remove scum.
5. Animal products should be limited to at most 15% of the diet. Also, when you eat animal products, be sure to eat together plenty of vegetables alongside with shiitake mushrooms, green onions, grated daikon radish, wasabi, and ginger.
6. Eat less protein from animal foods and more from plant foods.
7. Reduce fat intake. Even if you eat fat, try to reduce cholesterol-rich animal fats and eggs as much as possible and replace them with vegetable fats (beans, sesame oil, rapeseed oil, etc.).
8. If you want to eat sweets, try to get them from polysaccharides (grains, pumpkins, onions, and other foods that become sweet if you chew them well) rather than from simple or complex sugars (refined sugar, chocolate, honey, etc.). Candy made from rice or barley, amazake, sweet chestnuts, dried persimmons, and dried sweet potatoes are also foods suitable for ingesting sweetness.
9. Use unrefined natural salt rich in minerals for seasoning. The amount used should be 3 to 6 grams per day (maximum 8 grams), including miso, soy sauce, sesame salt, and pickled plums. Raw salt (salt that has just evaporated seawater) is not used for daily meals. Soup stock should be made from vegetable foods (seaweed such as kelp and shiitake mushrooms), and soup stock from animal foods (bonito flakes, dried sardines, etc.) is avoided as much as possible. Do not use chemical seasonings or synthetic vinegar.
10. Take in micronutrients such as vitamins and minerals in their natural form contained in food as much as possible, not from supplements (dietary supplements).
11. Water for cooking and drinking should be natural water (spring water, well water) that has been naturally filtered under the ground. When using tap water, pass it through a water purifier to make it closer to natural and clean water before using or drinking it. Use an appropriate amount of commercially available mineral water. Make juice from local fruits and plants that grow in the same climate zone.
12. Drink less stimulating bancha or kukicha (stem tea) instead of drinking hot water. Herbal tea (mint-based tea) has a strong stimulus, so it should be limited to the occasional indulgence. You can drink genmaicha (rice tea) or barley tea, depending on the season and your taste. If you often eat healthy, fatty, or salty foods, neutralize them with something like pesticide-free green tea.
13. Alcohol is a strong stimulant, so people who eat a lot of animal products (including fish) and salt should drink small amounts as needed to relieve stress and improve health.
14. It is desirable to cook the ingredients, but sometimes you can eat salads and raw vegetables. Take an appropriate amount of pickles every day.
macrobiotic Japanese healthy diet