蔬菜及水果类 30% - vegetables 30%

每一餐里要包含约30%的蔬菜,可以煮,炒,蒸,焖,生吃或做成泡菜。蔬菜类包括根茎菜如白萝卜,红萝卜;地面蔬菜类包括高丽菜,白菜及南瓜类;叶菜如菜心,芥蓝菜,生菜,椰花菜,波菜等。


少量的泡菜可帮助促进食欲,增加肠胃消化功能,调节食物的味道。泡菜是天然发酵食物,以海盐,酱油,乌梅或米麸发酵,每餐建议吃少许。

Organic vegetables essential in the daily macrobiotic diet include round,root and leafy vegetables.Vegetables can be blanched,stir-fried,steamed,stewed,eaten raw or as pickles.Examples of root vegetables are daikon radish,carrot and burdock.Round vegetables include cabbage,onion,Chinese cabbage and pumpkin.Leafy green vegetables are mustard green,kale,lettuce,spinach and etc.

Eat a side fish of pickle with every meal to promote digestion,improve appetite and enhance flavors.Pickles are naturally fermented food using sea salt,soy sauce,umeboshi plum or nuka rice bran.