Lentsoe "macrobiotic" le tsoa ho Segerike sa macro, se bolelang se seholo kapa se telele, le bios, kapa bophelo. Macrobiotics ke mokhoa oa bophelo le oa filosofi o khothalletsang bophelo bo botle, bophelo bo bolelele le phekolo, ka lijo tse ngata tse thehiloeng limela. Ha e ntse e atleha ka ho fetisisa, ke saense e rarahaneng e amanang le ho hlahlojoa, mokhoa oa ho phela le phepo e nepahetseng, motho ea tloaelehileng a ka fetola melao-motheo ea motheo ka mokhoa o phathahaneng oa lekholo la bo21 la lilemo.
Li-macrobiotics tsa setso li simolohile pono ea Majapane li sebelisa mekhoa ea matsoalloa, empa re ka sebelisa likhopolo tse tšoanang ho mokhoa oa kajeno le oa bophirimela.
Websaeteng ena e neheloa ho pono ea lefatše ka macrobiotics. Ke habohlokoa ho hlokomela hore setso se seng le se seng lefatšeng, ebang se metse ka litloaelo tsa Latin America, Europe, Afrika kapa Asia, se na le filosofi ena.
Reka Nako ea Sebaka sa Tšebeletso le ea Kae
Kajeno "sebaka" se bolela ho hōla ka har'a lik'hilomithara tse 500 tsa moo u lulang teng; khopolo ea hore u tla be u ja lijo tsa tlhaho ho tikoloho ea hau, mme limatlafatsi tsa bohlokoa li ke ke tsa ba lilemong tse ngata tsa lijo ha li fihla tafoleng ea hau. New York City re bona lijo tse romelloang ho tloha New Zealand, Chile, Iseraele le libakeng tse ling. Lijo tse ngata tsa tsona li ne li khethoa pele li butsoa 'me li bolokiloe serame ka libeke tse ngata. Ntho e molemo ka ho fetisisa ke ho ea libakeng tse ling sebakeng sa heno, moo lihlahisoa tse hōlileng sebakeng seo li rekisoang teng.
Nakong ea nako e ntseng e hōla ka nako e telele, reka limmarakeng tsa mohoebi oa moo, 'me nakong ea likhoeli tse fokolang kapa tsa nakoana li ja litholoana le meroho e mengata (hape e sebakeng), e nang le lithelefere tse telele (liapole, squash ea mariha, eiee, li-veggies, joalo-joalo) .
Reka Lijo le Lihlahisoa Tse Tšoaroang ka Linonyana
Mokhoa ona o fokotsa boteng ba likokoana-hloko, lihomone, li-dyes le tse ling tse chefo lijong tsa hau.
Whole Grains
Tsena li lokela ho etsa karolo ea 40-60 lekholong ea lijo, joalokaha ho joalo le ka litloaelo tse ngata tsa setso lefatšeng. Li-grains li kenyelletsa raese e sootho, nyalothe, poone, oats, harese, amaranth, teff, quinoa, buckwheat le ho feta. Lijo tse jeoang li jeoa sebakeng se sa tsejoeng.
Meroho
Mekotla e etsa karolo ea 20-30% ea lijo, kapa hoo e ka bang ¼ ho 1/3 ea poleiti ea lijo. Meroho ea boemo ba leholimo bo futhumetseng e akarelletsa meroho e nang le makhasi, meroho e metso, meroho e monate, e pota-potileng le e meholo, batho ba robalang lifate, le ba bang. Har'a bona re bona li-lettuce, khale, li-collards, arugula, chicory, parsnips, liroete, li-rutabagas, turnips, radish, eiee, garlic, liek, litapole, mefuta eohle ea likhaseli, k'habeche, broccoli, cauliflower le ho feta. Litlama-meroho (litapole, eggplant, langa le lejere le pelepele) ha li sebelisoe hobane li nkoa li na le metsoako ea ho ruruha .
Likhooa le Meroho ea Leoatle
Lijo tsena li lokela ho ba karolo ea 5-10 lekholong ea lijo, kapa karolo e nyane. Ho sebeletsa linaoa ke hoo e ka bang ½ senoelo, ha meroho ea leoatle e sebelisoang ke likhasepo tse 2. Lihlahisoa tsa linaoa le linaoa, hammoho le li-pulses, tse kang adzuki, batsho, liphio, tse kholo tse ka leboea, li-chickpeas, edamame, tofu, tempeh, li-peas tse arohaneng le lensisi kaofela li fana ka liprotheine tsa boleng bo phahameng. Sea meroho (arame, kombu, hijiki, dulse, nori) e fana ka liminerale tse ikhethang.
Li-soups
Lijo tse jeoang li jaoa letsatsi le leng le le leng mefuteng ea tloaelo ea macrobiotic 'me ke tsela e babatsehang, e tsitsitseng ho kenyeletsa lijo leha e le life kapa tse ling tse boletsoeng ka holimo. Li ka ba tse bonolo joaloka Miso ea setso e kopantsoeng le Tofu le Li-Scallions kapa e le 'mele o feletseng joaloka White Soup Soup le Lotus Root Soba, Ginger le Lemongrass.
Litemoso le linako
Tsena li fapane mme li kenyelletsa litlama tse ncha hammoho le li-pickles, le tse omisitsoeng kapa tse nang le libotlolo, tse koahetsoeng ka ho boloka lithaba tsa hau.
Lijo Tse Ling
Litholoana ka nako, litlhapi le lijo tsa leoatleng (haholo-holo litlhapi tse nyane tse tšoeu), linate, peō le lipompong tse sa tsejoang li sebelisoa ka mokhoa o lekanyelitsoeng eseng hakaalo letsatsi le leng le le leng.
Chew, Chew, le Chew Tse ling tse ngata
Ho hlafuna ka hloko lijo tsa rona ho na le merero e 'meli: li-enzyme tse lokollotsoeng ke mathe a rona li thusa ho cheka lijo, le ho thibela ho otloa ke pelo; 'me ho hlafuna ka botlalo ho etsa hore re se ke ra ja haholo.
Hlohonolofatsa Lijo Tsa Hao
Nka nako ea ho beha tafole ea hau, 'me u je mokhoa oa ho ja. Lula fatše, o liehe, mme u be teng ketsong ea ho matlafatsa 'mele oa hau.