장수식

장수식(長壽食) 또는 매크로바이오틱스(영어: macrobiotics, macrobiotic diet)는 건강을 위한 식생활법 또는 식사 혹은 식이요법을 말한다. 일본식 표기법은 마크로비오틱(マクロビオティック)이며 한국 마크로비오틱협회에서도 이를 따르고 있다.

유래 및 표기

'마크로(macro, 크다.)와 '바이오틱'(biotic, 생명의)이란 고대 그리스어에서 유래된 말로 어원은 고대 그리스의 히포크라테스 때까지 거슬러 올라간다. 그는 질병과 식생활, 환경의 관계를 중요하게 생각하여 건강하게 장수하는 사람을 'macrobios'라고 했다.

마크로비오틱의 원칙 및 특징

  1. 일물전체(一物全体): 식품을 씨앗, 뿌리, 줄기, 잎, 열매, 껍질을 모두 먹는다. (우리는 열매만 먹거나, 잎만 먹는 것에 너무나 익숙하다.)
  2. 음양조화(陰陽調和): 사람의 몸은 음과 양의 균형으로 이루어져 있다는 동양사상을 식사법에도 적용한다.
  3. 신토불이(身土不二): 태어나고 자란 땅과 그 곳의 계절에 맞게 수확된 채소, 과일, 곡식 등을 먹는다.
  4. 자연생활(自然生活)

식생활의 특징

음양론을 전제로 식재료와 조리의 균형을 생각하는 것이 특징이며, 사쿠라자와 유키카즈의 설을 바탕으로 다양한 분파로 존재하나 아래와 같은 공통점을 지니고 있다.

  • 주식과 부식을 확실히 나누되 현미나 잡곡, 통밀 등을 주식으로 한다.
  • 유기농법으로 재배된 채소, 곡물, 콩 등의 농산물을 먹는 것이 바람직하다.
  • 설탕 대신 조청, , 메이플 시럽 등의 감미료를 사용한다.
  • 화학조미료나 가쓰오부시는 사용하지 않고 주로 다시마표고 버섯을 이용하여 국물을 낸다.
  • 소금은 천일염 같은 자연소금을 이용한다.
  • 육류나 유제품은 이용하지 않는다. 다만 계란은 회복기 환자에게 사용할 수 있다.

같이 보기

출처

참고서적

  • 마유미의 매크로비오틱 키친 , 니시무라 마유미 (지은이) , 이희건 (옮긴이) , 백년후
  • 마크로비오틱 밥상 , 이와사키 유카 , 비타북스

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