Premise
The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.
Macrobiotic diet
The macrobiotic diet is not a dietary scheme but a food philosophy that affects the entire lifestyle of those who follow it. The term macrobiotic derives from the Latin makros + bios, i.e. large / long life; is a noun coined by the Japanese doctor Nyioti Sakurazawa between the end of the 19th century and the beginning of the 20th century which, inspired by the ancient Japanese culture, then exported the food style of the long-lived Buddhist monks to the USA.
The macrobiotic diet pursues the balance between yin And yang, where yin refers to acidic foods and yang to alkaline foods; among these, there is a third category known as "naturally balanced" foods.
- Yin-acid foods: milk and derivatives, fruit, tea, sugar, honey, alcoholic beverages; some tropical fruits: bananas, mangoes, kiwis, papaya, pineapple, watermelon, plum; some vegetables such as potatoes, eggplants, tomatoes; garlic, beets, white bread, sausages, beef, eggs *, clams, vitamin C, spices, processed foods, preserved foods, dyes or chemicals
- Yang-alkaline foods: salt, chicken, fish, eggs *, vegetables, algae, etc.
- Balanced foods: cereals, legumes, oil seeds.
* According to bibliographic sources, the egg is placed in both yin and yang; therefore, in order to avoid the disclosure of conceptual inaccuracies, we will totally refrain from including them in the following example.
NB. For the macrobiotic diet, chewing and taste are of decisive importance, at least as much as the choice of foods themselves!
In practice, for every yin food there must also be a yang food, while balanced foods do not need to be compensated. In fact, subsequent revisions of the macrobiotic diet have adapted quite a lot to the contemporary lifestyle, partially losing their philosophical nature. Well, in the next example a REAL example of a macrobiotic diet will be proposed which, although not very applicable, will certainly be faithful to the idea of Nyioti Sakurazawa and Buddhist monks.
The positive and negative aspects of the macrobiotic diet are described in the article: Macrobiotic diet.
NB. The only food supplements tolerated by the followers of the macrobiotic diet (a little less by the ancient Buddhist monks) are based on vitamins A, D, E, K and B6.
Macrobiotic diet: example
- Secretary, does not practice sports and warns of continuous digestive system disorders.
M.
44
160
15,1
Normal
10,6
Normolineo
78
30,5
21,7
55,5
1312,3
Lightweight no aus, 1.42
1863.5kcal
Macrobiotic Diet Example - DAY 1
Breakfast, about 15% kcal TOT
Boiled rice
Long grain brown rice, boiled
60g, 217.2kcal
Snack, about 5% kcal TOT
Dried walnuts
10g, 61.2kcal
Lunch, about 35% kcal TOT
Boiled beans
Dried beans
100g, 311.0kcal
Wakame seaweed
200g, 90.0kcal
White bread
50g, 133.0kcal
Snack, about 5% kcal TOT
Almonds
10g, 57.5kcal
Dinner, about 35% kcal TOT
Boiled rice
Long grain brown rice, boiled
30g, 108.6kcal
Steamed chicken breast
Chicken breast, meat only
200g, 220.0kcal
Zucchini, with peel
200g, 32.0kcal
White bread
25g, 66.5kcal
Macrobiotic Diet Example - DAY 2
Breakfast, about 15% kcal TOT
Boiled rice
Long grain brown rice, boiled
60g, 217.2kcal
Snack, about 5% kcal TOT
Pine nuts
10g, 62.9kcal
Lunch, about 35% kcal TOT
Boiled soy
Dry soy
80g, 325.6kcal
Fennel, bulb
200g, 62.0kcal
White bread
50g, 133.0kcal
Snack, about 5% kcal TOT
Hazelnuts
10g, 62.8kcal
Dinner, about 35% kcal TOT
Boiled rice
Long grain brown rice, boiled
30g, 108.6kcal
Steamed cod
Cod fillet
200g, 164.0kcal
Carrots
200g, 82.0kcal
White bread
25g, 66.5kcal
Macrobiotic Diet Example - DAY 3
Breakfast, about 15% kcal TOT
Boiled rice
Long grain brown rice, boiled
60g, 217.2kcal
Snack, about 5% kcal TOT
Pistachios
10g, 55.7kcal
Lunch, about 35% kcal TOT
Boiled chickpeas
Dried chickpeas
100g, 334.0kcal
Spinach
200g, 46.0kcal
White bread
50g, 133.0kcal
Snack, about 5% kcal TOT
Pecans
10g, 69.1kcal
Dinner, about 35% kcal TOT
Boiled rice
Long grain brown rice, boiled
30g, 108.6kcal
Tofu
Tofu
200g, 152.0kcal
Apple, with peel
200g, 104.0kcal
White bread
25g, 66.5kcal
Macrobiotic Diet Example - DAY 4
Breakfast, about 15% kcal TOT
Boiled rice
Long grain brown rice, boiled
60g, 217.2kcal
Snack, about 5% kcal TOT
Dried walnuts
10g, 61.2kcal
Lunch, about 35% kcal TOT
Boiled lentils
Dried lentils
100g, 325.0kcal
Wakame seaweed
200g, 90.0kcal
White bread
50g, 133.0kcal
Snack, about 5% kcal TOT
Almonds
10g, 57.5kcal
Dinner, about 35% kcal TOT
Boiled rice
Long grain brown rice, boiled
30g, 108.6kcal
Steamed sea bass
Sea bass fillet
250g, 205.0kcal
Mushrooms
200g, 40.0kcal
White bread
25g, 66.5kcal
Macrobiotic Diet Example - DAY 5
Breakfast, about 15% kcal TOT
Boiled rice
Long grain brown rice, boiled
60g, 217.2kcal
Snack, about 5% kcal TOT
Pine nuts
10g, 62.9kcal
Lunch, about 35% kcal TOT
Boiled soy
Dry soy
80g, 325.6kcal
Fennel, bulb
200g, 62.0kcal
White bread
50g, 133.0kcal
Snack, about 5% kcal TOT
Hazelnuts
10g, 62.8kcal
Dinner, about 35% kcal TOT
Boiled rice
Long grain brown rice, boiled
30g, 108.6kcal
Tempeh
Tempeh
100g, 193.0kcal
Carrots
200g, 82.0kcal
White bread
25g, 66.5kcal
Macrobiotic Diet Example - DAY 6
Breakfast, about 15% kcal TOT
Boiled rice
Long grain brown rice, boiled
60g, 217.2kcal
Snack, about 5% kcal TOT
Pistachios
10g, 55.7kcal
Lunch, about 35% kcal TOT
Boiled chickpeas
Dried chickpeas
100g, 334.0kcal
Spinach
200g, 46.0kcal
White bread
50g, 133.0kcal
Snack, about 5% kcal TOT
Pecans
10g, 69.1kcal
Dinner, about 35% kcal TOT
Boiled rice
Long grain brown rice, boiled
30g, 108.6kcal
Steamed sea bream fillet
Sea bream
250g, 225.0kcal
Pear, with peel
200g, 116.0kcal
White bread
25g, 66.5kcal
Macrobiotic Diet Example - DAY 7
Breakfast, about 15% kcal TOT
Boiled rice
60g, 217.2kcal
Snack, about 5% kcal TOT
Dried walnuts
10g, 61.2kcal
Lunch, about 35% kcal TOT
Boiled beans
Dried beans
100g, 311.0kcal
Wakame seaweed
200g, 90.0kcal
White bread
50g, 133.0kcal
Snack, about 5% kcal TOT
Almonds
10g, 57.5kcal
Dinner, about 35% kcal TOT
Boiled rice
Long grain brown rice, boiled
30g, 108.6kcal
Tofu
Tofu
200g, 152.0kcal
Oranges
200g, 126.0kcal
White bread
25g, 66.5kcal
