{"id":18335,"date":"2013-02-28T12:24:35","date_gmt":"2013-02-28T10:24:35","guid":{"rendered":"http:\/\/gourmandelle.com\/?p=18335\/"},"modified":"2026-10-13T11:03:56","modified_gmt":"2026-10-13T09:03:56","slug":"dieta-macrobiotica","status":"publish","type":"post","link":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/","title":{"rendered":"Dieta macrobiotic\u0103 pentru \u00eencep\u0103tori: ce m\u0103n\u00e2nci, ce evi\u021bi \u0219i ce spun studiile"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Dieta macrobiotic\u0103 este un mod de a m\u00e2nca aproape vegetarian, venit din Japonia: cam jum\u0103tate din ce m\u0103n\u00e2nci \u00eentr-o zi sunt cereale integrale, iar restul legume, leguminoase, alge \u0219i supe, cu pe\u0219te, fructe, nuci \u0219i semin\u021be doar din c\u00e2nd \u00een c\u00e2nd. \u00cen spatele ei st\u0103 \u0219i o filozofie: yin \u0219i yang, mestecatul bine, m\u00e2ncarea local\u0103 \u0219i de sezon. Mai jos g\u0103se\u0219ti lista de alimente, cum arat\u0103 o farfurie macrobiotic\u0103, o zi model cu re\u021bete de pe blog, riscurile \u0219i cui nu i se potrive\u0219te.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eu am descoperit macrobiotica \u00een 2013 \u0219i am \u00eenceput-o pe drumul greu: 10 zile de diet\u0103 Ohsawa, doar cu cereale. Am sl\u0103bit, dar azi n-a\u0219 mai face-o \u0219i nu o recomand (\u00ee\u021bi explic mai jos de ce). Ce mi-a r\u0103mas e partea de zi cu zi: orezul brun cu gomasio, oala de sup\u0103 pe foc, leguminoasele \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, algele din supa miso. Nu mai m\u0103n\u00e2nc 100% macrobiotic, dar revin la ea c\u00e2teva s\u0103pt\u0103m\u00e2ni ori de c\u00e2te ori simt nevoia de m\u00e2ncare mai simpl\u0103 \u0219i mai cald\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pe scurt<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Ce este:<\/strong> cam jum\u0103tate cereale integrale, restul legume, leguminoase, alge \u0219i supe.<\/li>\n\n\n<li><strong>Ce are bun:<\/strong> exact ce face s\u0103n\u0103toas\u0103 orice diet\u0103: cereale integrale, legume, leguminoase, pu\u021bine alimente procesate.<\/li>\n\n\n<li><strong>Ce nu e dovedit:<\/strong> regulile yin \u0219i yang \u0219i orice afirma\u021bie c\u0103 trateaz\u0103 cancerul sau alte boli.<\/li>\n\n\n<li><strong>F\u0103r\u0103 dieta doar cu orez brun:<\/strong> varianta aceea veche a dus la malnutri\u021bie grav\u0103 \u0219i chiar la decese.<\/li>\n\n\n<li><strong>Ai grij\u0103 la B12, vitamina D \u0219i calciu<\/strong> \u0219i la sare (miso, tamari, umeboshi).<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cuprins<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#ce-este-dieta-macrobiotica\">Ce este dieta macrobiotic\u0103<\/a><\/li>\n\n<li><a href=\"#farfuria-macrobiotica-cat-din-fiecare\">Farfuria macrobiotic\u0103: c\u00e2t din fiecare<\/a><\/li>\n\n<li><a href=\"#alimente-macrobiotice-ce-mananci-si-ce-limitezi\">Alimente macrobiotice: ce m\u0103n\u00e2nci \u0219i ce limitezi<\/a><\/li>\n\n<li><a href=\"#yin-si-yang-filozofia-din-spatele-dietei\">Yin \u0219i yang: filozofia din spatele dietei<\/a><\/li>\n\n<li><a href=\"#o-zi-model-de-dieta-macrobiotica\">O zi model de diet\u0103 macrobiotic\u0103<\/a><\/li>\n\n<li><a href=\"#dieta-ohsawa-dieta-nr-7-de-ce-nu-o-recomand\">Dieta Ohsawa (dieta nr. 7): de ce nu o recomand<\/a><\/li>\n\n<li><a href=\"#riscuri-si-cui-nu-i-se-potriveste\">Riscuri \u0219i cui nu i se potrive\u0219te<\/a><\/li>\n\n<li><a href=\"#ce-spun-de-fapt-studiile\">Ce spun de fapt studiile<\/a><\/li>\n\n<li><a href=\"#carti-despre-dieta-macrobiotica\">C\u0103r\u021bi despre dieta macrobiotic\u0103<\/a><\/li>\n\n<li><a href=\"#planurile-mele-gratuite-de-mese-macrobiotice\">Planurile mele gratuite de mese macrobiotice<\/a><\/li>\n\n<li><a href=\"#retete-macrobiotice-de-pe-blog\">Re\u021bete macrobiotice de pe blog<\/a><\/li>\n\n<li><a href=\"#studiile-si-sursele-pe-care-m-am-bazat\">Studiile \u0219i sursele pe care m-am bazat<\/a><\/li>\n\n<li><a href=\"#intrebari-frecvente\">\u00centreb\u0103ri frecvente<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ce-este-dieta-macrobiotica\">Ce este dieta macrobiotic\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dieta macrobiotic\u0103 este o diet\u0103 cu alimente integrale, aproape vegetarian\u0103, construit\u0103 \u00een jurul cerealelor integrale, inspirat\u0103 din buc\u0103t\u0103ria tradi\u021bional\u0103 japonez\u0103 \u0219i dintr-o filozofie a echilibrului.<\/strong> Cuv\u00e2ntul vine din greac\u0103, <em>makros<\/em> (lung, mare) \u0219i <em>bios<\/em> (via\u021b\u0103), deci \u201evia\u021b\u0103 lung\u0103\u201d. Medicul german Christoph Hufeland l-a folosit \u00eenc\u0103 din anii 1790, \u00eentr-o carte despre cum s\u0103 tr\u0103ie\u0219ti mai mult.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dieta propriu-zis\u0103 are r\u0103d\u0103cinile \u00een Japonia de la sf\u00e2r\u0219itul secolului al XIX-lea. Medicul militar Sagen Ishizuka a scris despre <em>shokuy\u014d<\/em>, ideea c\u0103 hrana \u0219i medicamentul au aceea\u0219i origine, \u0219i a recomandat alimenta\u021bia tradi\u021bional\u0103 japonez\u0103: cereale integrale, legume \u0219i foarte pu\u021bine alimente de origine animal\u0103. George Ohsawa i-a preluat ideile, le-a numit macrobiotic\u0103 \u0219i a scris numeroase c\u0103r\u021bi despre ele, \u00een japonez\u0103 \u0219i francez\u0103. Elevii lui, Michio \u0219i Aveline Kushi, au dus macrobiotica \u00een SUA \u00een anii &#8217;60-&#8217;70 \u0219i au transformat-o \u00een dieta macrobiotic\u0103 \u201estandard\u201d pe care o \u021bin cei mai mul\u021bi azi: mai variat\u0103, cu legume, leguminoase, alge \u0219i uneori pe\u0219te.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"farfuria-macrobiotica-cat-din-fiecare\">Farfuria macrobiotic\u0103: c\u00e2t din fiecare<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00cen dieta macrobiotic\u0103 standard, cam jum\u0103tate din ce m\u0103n\u00e2nci zilnic sunt cereale integrale; urmeaz\u0103 legumele, apoi leguminoasele, algele \u0219i supele.<\/strong> Procentele difer\u0103 de la o carte la alta, a\u0219a c\u0103 ia-le ca reper, nu ca regul\u0103.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Grupa<\/th><th>C\u00e2t din zi<\/th><th>Exemple<\/th><\/tr><\/thead><tbody><tr><td><strong>Cereale integrale<\/strong><\/td><td>cam jum\u0103tate (40-60%)<\/td><td>orez brun, mei, orz, ov\u0103z, hri\u0219c\u0103, m\u0103lai (m\u0103m\u0103lig\u0103), gr\u00e2u integral; mai rar t\u0103i\u021bei \u0219i p\u00e2ine<\/td><\/tr><tr><td><strong>Legume<\/strong><\/td><td>cam un sfert (20-30%)<\/td><td>frunze verzi, legume \u201erotunde\u201d (varz\u0103, dovleac, ceap\u0103), r\u0103d\u0103cinoase (morcov, p\u0103st\u00e2rnac, ridiche daikon); mai mult g\u0103tite, pu\u021bin crude<\/td><\/tr><tr><td><strong>Leguminoase \u0219i produse din ele<\/strong><\/td><td>5-10%<\/td><td>fasole adzuki, linte, n\u0103ut, tofu, tempeh<\/td><\/tr><tr><td><strong>Alge<\/strong><\/td><td>cantit\u0103\u021bi mici<\/td><td>nori, wakame, kombu, arame<\/td><\/tr><tr><td><strong>Supe<\/strong><\/td><td>1-2 boluri pe zi<\/td><td>sup\u0103 miso, supe de legume \u0219i de leguminoase<\/td><\/tr><tr><td><strong>Ocazional<\/strong><\/td><td>s\u0103pt\u0103m\u00e2nal<\/td><td>pe\u0219te alb, fructe locale, nuci \u0219i semin\u021be, deserturi \u00eendulcite cu sirop de orez sau mal\u021b de orz<\/td><\/tr><tr><td><strong>Rar sau deloc<\/strong><\/td><td><\/td><td>carne ro\u0219ie, ou\u0103, pas\u0103re, lactate<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"487\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/Macrobiotic-Diet-Food-Pyramid-Gourmandelle.com_.jpg\" alt=\"Piramida macrobiotic\u0103 a lui Michio Kushi: cerealele integrale la baz\u0103, apoi legumele, leguminoasele \u0219i algele zilnic, iar pe\u0219tele, dulciurile \u0219i fructele s\u0103pt\u0103m\u00e2nal, spre v\u00e2rf.\" class=\"wp-image-2003\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/Macrobiotic-Diet-Food-Pyramid-Gourmandelle.com_.jpg 720w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/Macrobiotic-Diet-Food-Pyramid-Gourmandelle.com_-600x406.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/Macrobiotic-Diet-Food-Pyramid-Gourmandelle.com_-665x450.jpg 665w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><figcaption class=\"wp-element-caption\">Piramida macrobiotic\u0103, din cartea lui Michio Kushi.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"alimente-macrobiotice-ce-mananci-si-ce-limitezi\">Alimente macrobiotice: ce m\u0103n\u00e2nci \u0219i ce limitezi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lista de alimente macrobiotice pune pe primul loc m\u00e2ncarea integral\u0103, local\u0103, de sezon \u0219i c\u00e2t mai pu\u021bin procesat\u0103, \u0219i limiteaz\u0103 zah\u0103rul, lactatele, carnea, cafeaua \u0219i produsele procesate.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th><\/th><th>Zilnic<\/th><th>Din c\u00e2nd \u00een c\u00e2nd<\/th><th>De evitat sau limitat (dup\u0103 regulile macrobiotice)<\/th><\/tr><\/thead><tbody><tr><td><strong>Cereale<\/strong><\/td><td>orez brun, mei, orz, ov\u0103z, hri\u0219c\u0103, m\u0103m\u0103lig\u0103<\/td><td>t\u0103i\u021bei integrali (soba, udon), p\u00e2ine cu maia<\/td><td>orez alb, f\u0103in\u0103 alb\u0103<\/td><\/tr><tr><td><strong>Legume<\/strong><\/td><td>varz\u0103, kale, broccoli, morcovi, ceap\u0103, dovleac, p\u0103st\u00e2rnac, daikon, frunze verzi<\/td><td>salate crude<\/td><td>ro\u0219ii, cartofi, vinete, ardei, spanac, sfecl\u0103 (considerate \u201eprea yin\u201d)<\/td><\/tr><tr><td><strong>Proteine<\/strong><\/td><td>fasole adzuki, linte, n\u0103ut, tofu, tempeh<\/td><td>pe\u0219te alb<\/td><td>carne ro\u0219ie, pas\u0103re, ou\u0103, lactate<\/td><\/tr><tr><td><strong>Fructe<\/strong><\/td><td><\/td><td>fructe locale, de sezon (mere, pere, fructe de p\u0103dure), g\u0103tite sau uscate<\/td><td>fructe tropicale, sucuri de fructe<\/td><\/tr><tr><td><strong>Condimente<\/strong><\/td><td>sare de mare, miso, tamari, o\u021bet din orez brun, gomasio, ghimbir<\/td><td>umeboshi, tahini, ulei de susan<\/td><td>condimente iu\u021bi, uleiuri rafinate<\/td><\/tr><tr><td><strong>\u00cendulcitori<\/strong><\/td><td><\/td><td>sirop de orez, mal\u021b de orz, pu\u021bin sirop de ar\u021bar<\/td><td>zah\u0103r, \u00eendulcitori artificiali<\/td><\/tr><tr><td><strong>B\u0103uturi<\/strong><\/td><td>ceai bancha \u0219i alte ceaiuri f\u0103r\u0103 arome, ceai din cereale pr\u0103jite<\/td><td><\/td><td>cafea, alcool, b\u0103uturi \u00eendulcite<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">La ultima coloan\u0103 nu sunt strict\u0103. Ro\u0219iile, cartofii \u0219i spanacul sunt legume s\u0103n\u0103toase \u0219i nu exist\u0103 niciun studiu care s\u0103 spun\u0103 c\u0103 ar trebui scoase. La fel \u0219i fructele: eu m\u0103n\u00e2nc zilnic, inclusiv avocado \u0219i banane.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1800\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2018\/01\/vegan-miso-soup-recipe-supa-miso-vegana-reteta-1.jpg\" alt=\"Sup\u0103 miso vegan\u0103 \u00eentr-un bol alb, cu o lingur\u0103 care ridic\u0103 alge wakame, un cub de tofu \u0219i o felie de ciuperc\u0103 shiitake, pe o mas\u0103 de lemn deschis.\" class=\"wp-image-208426\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2018\/01\/vegan-miso-soup-recipe-supa-miso-vegana-reteta-1.jpg 1200w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2018\/01\/vegan-miso-soup-recipe-supa-miso-vegana-reteta-1-600x900.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2018\/01\/vegan-miso-soup-recipe-supa-miso-vegana-reteta-1-300x450.jpg 300w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2018\/01\/vegan-miso-soup-recipe-supa-miso-vegana-reteta-1-683x1024.jpg 683w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2018\/01\/vegan-miso-soup-recipe-supa-miso-vegana-reteta-1-768x1152.jpg 768w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2018\/01\/vegan-miso-soup-recipe-supa-miso-vegana-reteta-1-800x1200.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"yin-si-yang-filozofia-din-spatele-dietei\">Yin \u0219i yang: filozofia din spatele dietei<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yin \u0219i yang sunt miezul macrobioticii: alimentele sunt \u00eemp\u0103r\u021bite \u00een yin (care se extind, r\u0103coresc, sunt u\u0219oare) \u0219i yang (care se str\u00e2ng, \u00eenc\u0103lzesc, sunt dense \u0219i s\u0103rate), iar ideea este s\u0103 m\u0103n\u00e2nci mai ales alimente de la mijloc, cum sunt cerealele integrale.<\/strong> Termenii sunt relativi: un aliment e yin sau yang doar \u00een compara\u021bie cu altul. Foarte yin ar fi zah\u0103rul, alcoolul sau fructele tropicale; foarte yang, carnea ro\u0219ie, ou\u0103le \u0219i sarea mult\u0103. Dac\u0103 e\u0219ti curios, aici g\u0103se\u0219ti un <a href=\"http:\/\/www.gregsamples.com\/macroknox\/Yin-Yang-FoodChart.html\" target=\"_blank\" rel=\"noopener\">tabel tradi\u021bional cu alimente yin \u0219i yang<\/a> (\u00een englez\u0103).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cemi place yin \u0219i yang ca mod de a g\u00e2ndi echilibrul din farfurie. Dar e bine s\u0103 \u0219tii unde se \u00eencadreaz\u0103: clasificarea alimentelor \u00een yin \u0219i yang vine din filozofia macrobiotic\u0103. Nu este un concept al \u0219tiin\u021bei nutri\u021biei \u0219i nu a fost testat\u0103 \u00een studii, a\u0219a c\u0103 nu o folosesc ca s\u0103 decid ce e \u201es\u0103n\u0103tos\u201d sau ce te \u00eemboln\u0103ve\u0219te.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"334\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/Yin-and-Yang-Balance.jpg\" alt=\"Yin \u0219i yang desenate de m\u00e2n\u0103, explicate \u00een cinci pa\u0219i: un cerc negru pentru r\u0103u, un cerc alb pentru bine \u0219i simbolul \u00eentreg, marcat drept via\u021ba.\" class=\"wp-image-2001\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/Yin-and-Yang-Balance.jpg 720w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/Yin-and-Yang-Balance-600x278.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/Yin-and-Yang-Balance-710x329.jpg 710w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><figcaption class=\"wp-element-caption\">Sursa: Pinterest. N-am g\u0103sit autorul desenului; dac\u0103 \u0219tii cine l-a f\u0103cut, scrie-mi ca s\u0103-l pot men\u021biona.<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">La fel privesc \u0219i principiile macrobiotice: ca pe o filozofie de via\u021b\u0103, nu ca pe un sfat medical. Multe dintre ele sunt pur \u0219i simplu obiceiuri bune:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>Bucur\u0103-te de m\u00e2ncare \u0219i fii recunosc\u0103tor pentru ea.<\/li>\n\n\n<li>M\u0103n\u00e2nc\u0103 alimente locale \u0219i de sezon.<\/li>\n\n\n<li>Fii atent la cantitate \u0219i la calitate \u0219i evit\u0103 extremele.<\/li>\n\n\n<li>Mestec\u0103 bine.<\/li>\n\n\n<li>Fii generos, prietenos \u0219i responsabil \u0219i respect\u0103 toate fiin\u021bele.<\/li>\n\n\n<li>Ai grij\u0103 de natur\u0103 \u0219i tr\u0103ie\u0219te cump\u0103tat.<\/li>\n\n\n<li>P\u0103streaz\u0103-\u021bi sim\u021bul umorului \u0219i \u00eenva\u021b\u0103 din propria experien\u021b\u0103.<\/li>\n\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"445\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/The-real-life-pyramid.jpg\" alt=\"Siluete negre de oameni, animale, plante \u0219i ciuperci a\u0219ezate \u00eentr-o piramid\u0103 marcat\u0103 gre\u0219it cu ro\u0219u, l\u00e2ng\u0103 acelea\u0219i forme puse \u00een cerc, marcate corect cu verde.\" class=\"wp-image-2002\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/The-real-life-pyramid.jpg 720w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/The-real-life-pyramid-600x371.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/02\/The-real-life-pyramid-710x438.jpg 710w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><figcaption class=\"wp-element-caption\">Sursa: Pinterest. N-am g\u0103sit autorul imaginii; dac\u0103 \u0219tii cine a f\u0103cut-o, scrie-mi ca s\u0103-l pot men\u021biona.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"o-zi-model-de-dieta-macrobiotica\">O zi model de diet\u0103 macrobiotic\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>O zi macrobiotic\u0103 simpl\u0103 are un mic dejun cald din cereale, un bol de sup\u0103, cereale cu leguminoase \u0219i legume la pr\u00e2nz \u0219i la cin\u0103 \u0219i pu\u021bin murat al\u0103turi.<\/strong> A\u0219a arat\u0103 o zi \u00een buc\u0103t\u0103ria mea, cu re\u021bete de pe blog:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Mic dejun:<\/strong> un bol de <a href=\"https:\/\/gourmandelle.com\/ro\/terci-de-ovaz-porridge\/\">terci de ov\u0103z<\/a> f\u0103cut cu ap\u0103 sau lapte vegetal, cu m\u0103r ras \u0219i c\u00e2teva nuci.<\/li>\n\n\n<li><strong>Pr\u00e2nz:<\/strong> <a href=\"https:\/\/gourmandelle.com\/ro\/supa-miso\/\">sup\u0103 miso<\/a> cu wakame \u0219i tofu, orez brun cu <a href=\"https:\/\/gourmandelle.com\/ro\/cum-se-prepara-gomasio-sare-de-susan-macrobiotica\/\">gomasio<\/a>, legume verzi la abur.<\/li>\n\n\n<li><strong>Cin\u0103:<\/strong> un <a href=\"https:\/\/gourmandelle.com\/ro\/stir-fry-macrobiotic-legume-orez-brun\/\">stir fry macrobiotic cu orez brun<\/a> sau <a href=\"https:\/\/gourmandelle.com\/ro\/burger-vegetal-cu-fasole-adzuki\/\">burgeri cu fasole adzuki<\/a> cu <a href=\"https:\/\/gourmandelle.com\/ro\/rondele-de-varza-la-cuptor-cu-turmeric\/\">rondele de varz\u0103 la cuptor<\/a> \u0219i o lingur\u0103 de varz\u0103 murat\u0103.<\/li>\n\n\n<li><strong>B\u0103uturi:<\/strong> ceai bancha sau ceai de orz pr\u0103jit.<\/li>\n\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1807\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/How-to-make-gomasio-sesame-salt-macrobiotic-diy.jpg\" alt=\"Gomasio f\u0103cut \u00een cas\u0103, pres\u0103rat dintr-o lingur\u0103 de lemn \u00eentr-un borcan de sticl\u0103; susanul pr\u0103jit cu sare de mare cade ca nisipul fin, pe fundal \u00eenchis.\" class=\"wp-image-206750\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/How-to-make-gomasio-sesame-salt-macrobiotic-diy.jpg 1200w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/How-to-make-gomasio-sesame-salt-macrobiotic-diy-600x904.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/How-to-make-gomasio-sesame-salt-macrobiotic-diy-299x450.jpg 299w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/How-to-make-gomasio-sesame-salt-macrobiotic-diy-680x1024.jpg 680w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/How-to-make-gomasio-sesame-salt-macrobiotic-diy-768x1156.jpg 768w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/How-to-make-gomasio-sesame-salt-macrobiotic-diy-797x1200.jpg 797w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru o s\u0103pt\u0103m\u00e2n\u0103 \u00eentreag\u0103 de mese \u0219i lista de cump\u0103r\u0103turi, vezi <a href=\"https:\/\/gourmandelle.com\/ro\/cum-sa-mentii-o-dieta-macrobiotica-metoda-usoara-dieta-mea\/\">cum m\u0103n\u00e2nc eu macrobiotic, varianta u\u0219oar\u0103<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"dieta-ohsawa-dieta-nr-7-de-ce-nu-o-recomand\">Dieta Ohsawa (dieta nr. 7): de ce nu o recomand<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dieta Ohsawa \u201ecu orez brun\u201d, adic\u0103 doar cereale integrale timp de 10 zile sau mai mult, este treapta cea mai strict\u0103 din prima diet\u0103 a lui George Ohsawa (dieta nr. 7) \u0219i nu este sigur\u0103.<\/strong> O g\u0103se\u0219ti scris\u0103 des \u0219i \u201edieta Oshawa\u201d. Prima diet\u0103 macrobiotic\u0103 a lui Ohsawa avea zece trepte, fiecare mai restrictiv\u0103 dec\u00e2t cea dinainte, iar ultima \u00eensemna doar cereale, mai ales orez brun, \u0219i foarte pu\u021bine lichide. \u00cen anii &#8217;60 a dus la malnutri\u021bie grav\u0103, scorbut \u0219i decese, iar \u00een 1971 Asocia\u021bia Medical\u0103 American\u0103 a avertizat \u00eempotriva ei. Cancer Research UK scrie \u0219i azi c\u0103 aceste prime variante, doar cu cereale, \u201eau provocat malnutri\u021bie grav\u0103 \u0219i uneori moartea\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eu am \u021binut cele 10 zile \u00een 2013 \u0219i, la un moment dat, le recomandam chiar aici. Acum nu mai fac asta. Poate sl\u0103be\u0219ti \u00een primele zile, dar e mai ales ap\u0103, nu gr\u0103sime: ca s\u0103 pierzi 1 kg de gr\u0103sime \u00ee\u021bi trebuie un deficit de aproximativ 7.700 de calorii, mai mult dec\u00e2t arde un adult \u00eentr-o zi \u00eentreag\u0103. Iar cerealele singure nu-\u021bi dau vitamina C, destule proteine \u0219i mul\u021bi al\u021bi nutrien\u021bi. Dieta macrobiotic\u0103 de azi e cu totul altceva: variat\u0103, cu multe legume, leguminoase \u0219i supe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"riscuri-si-cui-nu-i-se-potriveste\">Riscuri \u0219i cui nu i se potrive\u0219te<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>O diet\u0103 macrobiotic\u0103 variat\u0103 poate fi s\u0103n\u0103toas\u0103 pentru un adult, dar e s\u0103rac\u0103 \u00een vitamina B12, vitamina D \u0219i calciu \u0219i poate fi foarte s\u0103rat\u0103.<\/strong> La ce s\u0103 fii atent:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Vitamina B12.<\/strong> \u00centr-o comunitate macrobiotic\u0103 din SUA, jum\u0103tate dintre adul\u021bi aveau B12 sc\u0103zut. Algele, miso \u0219i tempeh nu sunt surse sigure, deci ia un supliment de B12 sau m\u0103n\u00e2nc\u0103 alimente fortificate.<\/li>\n\n\n<li><strong>Vitamina D \u0219i calciu.<\/strong> Chiar \u0219i planul de mese al Institutului Kushi nu le acoperea. F\u0103r\u0103 lactate, m\u0103n\u00e2nc\u0103 tofu coagulat cu calciu, susan nedecorticat \u0219i tahini, legume verzi ca broccoli \u0219i kale \u0219i vorbe\u0219te cu medicul despre vitamina D, mai ales iarna.<\/li>\n\n\n<li><strong>Fier \u0219i proteine.<\/strong> M\u0103n\u00e2nc\u0103 fasole sau linte \u00een fiecare zi; un adult are nevoie de aproximativ 0,8 g de proteine pe kilogram corp pe zi.<\/li>\n\n\n<li><strong>Sare.<\/strong> Miso, tamari \u0219i umeboshi sunt foarte s\u0103rate: 10 g de tamari au aproximativ 1,4 g de sare, iar OMS recomand\u0103 sub 5 g pe zi. Folose\u0219te-le ca pe condimente, nu ca pe sosuri.<\/li>\n\n\n<li><strong>Iod \u0219i arsen \u00een alge.<\/strong> Kombu poate avea foarte mult iod, iar hijiki e mai bine evitat\u0103 din cauza arsenului. Dac\u0103 ai o problem\u0103 cu tiroida, e\u0219ti \u00eens\u0103rcinat\u0103 sau al\u0103ptezi, \u00eentreab\u0103 \u00eent\u00e2i medicul.<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nu \u021bine o diet\u0103 macrobiotic\u0103 strict\u0103 dac\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>e vorba de un <strong>copil<\/strong> (\u00een studiile din Olanda, sugarii pe diet\u0103 macrobiotic\u0103 au avut des rahitism \u0219i o cre\u0219tere mai lent\u0103, iar unii aveau \u00eenc\u0103 B12 sc\u0103zut \u00een adolescen\u021b\u0103);<\/li>\n\n\n<li>e\u0219ti <strong>\u00eens\u0103rcinat\u0103 sau al\u0103ptezi<\/strong>;<\/li>\n\n\n<li>faci <strong>tratament pentru cancer<\/strong> (dieta nu trateaz\u0103 cancerul, iar organiza\u021biile de cancer avertizeaz\u0103 s\u0103 nu fie folosit\u0103 \u00een locul tratamentului);<\/li>\n\n\n<li>e\u0219ti \u00een v\u00e2rst\u0103, subponderal sau ai avut o tulburare de alimenta\u021bie.<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 vrei s\u0103 m\u0103n\u00e2nci macrobiotic pe termen lung, vorbe\u0219te cu un dietetician despre B12, vitamina D, calciu \u0219i fier.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1800\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2012\/05\/vegetarian-red-lentil-soup-supa-de-linte-reteta-de-post.jpg\" alt=\"Sup\u0103 crem\u0103 de linte ro\u0219ie \u00eentr-un bol alb, larg, cu un fir de sm\u00e2nt\u00e2n\u0103 vegetal\u0103, fulgi de chili \u0219i pu\u021bin ulei deasupra, pe un \u0219ervet gri de in.\" class=\"wp-image-191941\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2012\/05\/vegetarian-red-lentil-soup-supa-de-linte-reteta-de-post.jpg 1200w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2012\/05\/vegetarian-red-lentil-soup-supa-de-linte-reteta-de-post-600x900.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2012\/05\/vegetarian-red-lentil-soup-supa-de-linte-reteta-de-post-300x450.jpg 300w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2012\/05\/vegetarian-red-lentil-soup-supa-de-linte-reteta-de-post-683x1024.jpg 683w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2012\/05\/vegetarian-red-lentil-soup-supa-de-linte-reteta-de-post-768x1152.jpg 768w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2012\/05\/vegetarian-red-lentil-soup-supa-de-linte-reteta-de-post-800x1200.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ce-spun-de-fapt-studiile\">Ce spun de fapt studiile<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cele mai multe studii despre dieta macrobiotic\u0103 sunt mici, vechi \u0219i observa\u021bionale; p\u0103r\u021bile bune ale dietei sunt cele pe care le are \u00een comun cu orice diet\u0103 s\u0103n\u0103toas\u0103.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u00centrebarea<\/th><th>Ce au g\u0103sit studiile<\/th><th>Surs\u0103<\/th><\/tr><\/thead><tbody><tr><td>Trateaz\u0103 sau previne cancerul?<\/td><td>Nu exist\u0103 dovezi. \u00centr-un studiu cu 1.542 de femei cu cancer de s\u00e2n, o diet\u0103 \u201emacro-mediteraneean\u0103\u201d nu a sc\u0103zut riscul de recidiv\u0103<\/td><td><a href=\"https:\/\/www.cancerresearchuk.org\/about-cancer\/treatment\/complementary-alternative-therapies\/individual-therapies\/macrobiotic\" target=\"_blank\" rel=\"noopener\">Cancer Research UK<\/a>; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37847493\/\" target=\"_blank\" rel=\"noopener\">Berrino 2024<\/a><\/td><\/tr><tr><td>Ajut\u0103 \u00een diabetul de tip 2?<\/td><td>C\u00e2teva studii mici \u0219i scurte pe o variant\u0103 italian\u0103 (Ma-Pi 2) au ar\u0103tat glicemii mai bune dup\u0103 21 de zile; e nevoie de studii mai mari \u0219i independente<\/td><td><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25302069\/\" target=\"_blank\" rel=\"noopener\">Soare 2014<\/a><\/td><\/tr><tr><td>Acoper\u0103 to\u021bi nutrien\u021bii?<\/td><td>Adul\u021bi: B12 sc\u0103zut la jum\u0103tate dintr-o comunitate macrobiotic\u0103. Planul Kushi: vitamina D, B12 \u0219i calciu insuficiente<\/td><td><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1989421\/\" target=\"_blank\" rel=\"noopener\">Miller 1991<\/a>; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26212923\/\" target=\"_blank\" rel=\"noopener\">Harmon 2015<\/a><\/td><\/tr><tr><td>E sigur\u0103 pentru copii?<\/td><td>Rahitism, cre\u0219tere mai lent\u0103 \u0219i B12 sc\u0103zut la copiii macrobiotici din Olanda<\/td><td><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2154918\/\" target=\"_blank\" rel=\"noopener\">Dagnelie 1990<\/a>; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10966896\/\" target=\"_blank\" rel=\"noopener\">Louwman 2000<\/a><\/td><\/tr><tr><td>Dar dieta doar cu orez brun?<\/td><td>Scorbut \u0219i decese \u00een anii &#8217;60; AMA a avertizat \u00eempotriva ei \u00een 1971<\/td><td><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6071292\/\" target=\"_blank\" rel=\"noopener\">Sherlock 1967<\/a>; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/5109865\/\" target=\"_blank\" rel=\"noopener\">AMA 1971<\/a><\/td><\/tr><tr><td>Ce are bun?<\/td><td>Cei care m\u0103n\u00e2nc\u0103 cele mai multe fibre \u0219i cereale integrale au cu 15-30% mai pu\u021bine decese \u0219i mai pu\u021bine boli de inim\u0103, diabet de tip 2 \u0219i cancer de colon<\/td><td><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\" target=\"_blank\" rel=\"noopener\">Reynolds 2019<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"carti-despre-dieta-macrobiotica\">C\u0103r\u021bi despre dieta macrobiotic\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Acestea sunt c\u0103r\u021bile pe care le-am citit c\u00e2nd am \u00eenceput. <strong>Zen Macrobiotics<\/strong> de George Ohsawa e \u00eenceputul a tot \u0219i merit\u0103 citit\u0103 pentru istorie, dar e \u0219i cartea care descrie dieta doar cu orez brun, a\u0219a c\u0103 cite\u0219te-o ca pe o carte de istorie, nu ca pe un plan. <strong><a href=\"https:\/\/event.2performant.com\/events\/click?ad_type=quicklink&amp;aff_code=534e1509b&amp;unique=9a6f02fef&amp;redirect_to=https%253A\/\/www.libris.ro\/macrobiotic-way-BRT9781583331804--p10919245.html\" target=\"_blank\" rel=\"sponsored nofollow noopener\">The Macrobiotic Way<\/a><\/strong> de Michio Kushi este cea practic\u0103, despre dieta standard \u0219i despre g\u0103tit (o g\u0103se\u0219ti \u00een englez\u0103). Iar <strong>Healing with Whole Foods<\/strong> de Paul Pitchford este mai degrab\u0103 o enciclopedie a alimentelor integrale \u0219i a tradi\u021biilor asiatice; mi-a pl\u0103cut enorm \u0219i m-am tot \u00eentors la ea. Ca orice carte de felul acesta, amestec\u0103 tradi\u021bia cu nutri\u021bia, a\u0219a c\u0103 afirma\u021biile despre s\u0103n\u0103tate le verific cu studiile de azi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"planurile-mele-gratuite-de-mese-macrobiotice\">Planurile mele gratuite de mese macrobiotice<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Am f\u0103cut dou\u0103 planuri gratuite de mese macrobiotice pe o s\u0103pt\u0103m\u00e2n\u0103, cu re\u021bete \u0219i list\u0103 de cump\u0103r\u0103turi: unul <a href=\"https:\/\/gourmandelle.com\/ro\/plan-de-masa-macrobiotic-gratuit\/\">f\u0103r\u0103 gluten<\/a> \u0219i unul <a href=\"https:\/\/gourmandelle.com\/ro\/plan-de-masa-macrobiotic-gratuit-pentru-o-saptamana\/\">vegan<\/a>. Las\u0103-mi adresa de email mai jos \u0219i \u021bi-l trimit pe cel pe care \u00eel vrei.<\/p>\n\n\n<div class=\"gd-signup gd-signup--freebie gd-signup--card\" id=\"gd-freebie-plan-macro-gf\"><img class=\"gd-signup__img\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2025\/04\/Plan-de-masa-Macrobiotic-Fara-Gluten-descarca-1024x1024.jpg\" width=\"230\" height=\"230\" loading=\"lazy\" decoding=\"async\" alt=\"Planul de mese macrobiotic f\u0103r\u0103 gluten\"><form class=\"gd-signup__form\" action=\"https:\/\/assets.mailerlite.com\/jsonp\/577604\/forms\/201111269714953850\/subscribe\" method=\"post\" data-gd-signup data-ok=\"Gata! \u00cel g\u0103se\u0219ti \u00een inbox \u00een c\u00e2teva minute (verific\u0103 \u0219i Promo\u021bii).\" data-err=\"Ceva n-a mers. Verific\u0103 adresa \u0219i mai \u00eencearc\u0103 o dat\u0103.\"><span class=\"gd-signup__badge\">GRATUIT<\/span><div class=\"gd-signup__text\"><p class=\"gd-signup__title\">Planul de mese macrobiotic f\u0103r\u0103 gluten<\/p><p class=\"gd-signup__desc\">O s\u0103pt\u0103m\u00e2n\u0103 de mese, gata planificat\u0103. \u021ai-l trimit pe email imediat, ca PDF de printat.<\/p><\/div><div class=\"gd-signup__field\"><div class=\"gd-signup__row\"><label class=\"screen-reader-text\" for=\"gd-email-1\">Email<\/label><input id=\"gd-email-1\" type=\"email\" name=\"fields[email]\" required autocomplete=\"email\" maxlength=\"254\" placeholder=\"Adresa ta de email\"><button type=\"submit\">Trimite-mi planul<\/button><\/div><input type=\"hidden\" name=\"fields[sursa]\" value=\"post-plan\"><input type=\"hidden\" name=\"fields[freebie]\" value=\"plan-macro-gf\"><input type=\"hidden\" name=\"fields[freebie_title]\" value=\"Planul de mese macrobiotic f\u0103r\u0103 gluten\"><input type=\"hidden\" name=\"ml-submit\" value=\"1\"><input type=\"hidden\" name=\"anticsrf\" value=\"true\"><div class=\"gd-hp\" aria-hidden=\"true\"><input type=\"text\" name=\"gd_website\" tabindex=\"-1\" autocomplete=\"off\"><\/div><p class=\"gd-signup__fine\">Te po\u021bi dezabona oric\u00e2nd. <a href=\"https:\/\/gourmandelle.com\/ro\/notificarea-de-confidentialitate-privind-prelucrarea-datelor-cu-caracter-personal\/\">Politica de confiden\u021bialitate<\/a><\/p><p class=\"gd-signup__msg\" role=\"status\" aria-live=\"polite\"><\/p><\/div><\/form><\/div>\n\n\n<div class=\"gd-signup gd-signup--freebie gd-signup--card\" id=\"gd-freebie-plan-macro-vegan\"><img class=\"gd-signup__img\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2025\/04\/Plan-de-masa-Macrobiotic-Vegan-descarca-1024x1024.jpg\" width=\"230\" height=\"230\" loading=\"lazy\" decoding=\"async\" alt=\"Planul de mese macrobiotic vegan\"><form class=\"gd-signup__form\" action=\"https:\/\/assets.mailerlite.com\/jsonp\/577604\/forms\/201111270842172941\/subscribe\" method=\"post\" data-gd-signup data-ok=\"Gata! \u00cel g\u0103se\u0219ti \u00een inbox \u00een c\u00e2teva minute (verific\u0103 \u0219i Promo\u021bii).\" data-err=\"Ceva n-a mers. Verific\u0103 adresa \u0219i mai \u00eencearc\u0103 o dat\u0103.\"><span class=\"gd-signup__badge\">GRATUIT<\/span><div class=\"gd-signup__text\"><p class=\"gd-signup__title\">Planul de mese macrobiotic vegan<\/p><p class=\"gd-signup__desc\">O s\u0103pt\u0103m\u00e2n\u0103 de mese, gata planificat\u0103. \u021ai-l trimit pe email imediat, ca PDF de printat.<\/p><\/div><div class=\"gd-signup__field\"><div class=\"gd-signup__row\"><label class=\"screen-reader-text\" for=\"gd-email-2\">Email<\/label><input id=\"gd-email-2\" type=\"email\" name=\"fields[email]\" required autocomplete=\"email\" maxlength=\"254\" placeholder=\"Adresa ta de email\"><button type=\"submit\">Trimite-mi planul<\/button><\/div><input type=\"hidden\" name=\"fields[sursa]\" value=\"post-plan\"><input type=\"hidden\" name=\"fields[freebie]\" value=\"plan-macro-vegan\"><input type=\"hidden\" name=\"fields[freebie_title]\" value=\"Planul de mese macrobiotic vegan\"><input type=\"hidden\" name=\"ml-submit\" value=\"1\"><input type=\"hidden\" name=\"anticsrf\" value=\"true\"><div class=\"gd-hp\" aria-hidden=\"true\"><input type=\"text\" name=\"gd_website\" tabindex=\"-1\" autocomplete=\"off\"><\/div><p class=\"gd-signup__fine\">Te po\u021bi dezabona oric\u00e2nd. <a href=\"https:\/\/gourmandelle.com\/ro\/notificarea-de-confidentialitate-privind-prelucrarea-datelor-cu-caracter-personal\/\">Politica de confiden\u021bialitate<\/a><\/p><p class=\"gd-signup__msg\" role=\"status\" aria-live=\"polite\"><\/p><\/div><\/form><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"retete-macrobiotice-de-pe-blog\">Re\u021bete macrobiotice de pe blog<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Toate re\u021betele mele macrobiotice sunt \u00een categoria <a href=\"https:\/\/gourmandelle.com\/ro\/category\/retete\/macrobiotice\/\">re\u021bete macrobiotice<\/a> \u0219i le salvez \u0219i pe <a href=\"https:\/\/www.pinterest.com\/gourmandelle\/macrobiotic-recipes\/\" target=\"_blank\" rel=\"noopener\">board-ul meu de Pinterest cu re\u021bete macrobiotice<\/a>. C\u00e2teva cu care s\u0103 \u00eencepi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/supa-miso\/\">Sup\u0103 miso<\/a><\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/cum-se-prepara-gomasio-sare-de-susan-macrobiotica\/\">Gomasio (sare de susan)<\/a><\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/stir-fry-macrobiotic-legume-orez-brun\/\">Stir fry macrobiotic cu legume \u0219i orez brun<\/a><\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/taitei-soba-cu-ciuperci\/\">T\u0103i\u021bei soba cu ciuperci<\/a><\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/burger-vegetal-cu-fasole-adzuki\/\">Burger vegetal cu fasole adzuki<\/a><\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/supa-crema-de-linte-rosie\/\">Sup\u0103 crem\u0103 de linte ro\u0219ie<\/a><\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/pilaf-cu-ciuperci\/\">Pilaf cu ciuperci<\/a><\/li>\n\n\n<li><a href=\"https:\/\/gourmandelle.com\/ro\/supa-crema-de-morcovi-ghimbir\/\">Sup\u0103 crem\u0103 de morcovi cu ghimbir<\/a><\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru leguminoase, vezi <a href=\"https:\/\/gourmandelle.com\/ro\/retete-cu-linte\/\">re\u021betele mele cu linte<\/a> \u0219i <a href=\"https:\/\/gourmandelle.com\/ro\/retete-cu-naut\/\">re\u021betele cu n\u0103ut<\/a>. Iar dac\u0103 vrei s\u0103 renun\u021bi complet \u0219i la pe\u0219te, <a href=\"https:\/\/gourmandelle.com\/ro\/dieta-vegana\/\">ghidul meu despre dieta vegan\u0103<\/a> are nutrien\u021bii la care s\u0103 fii atent.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"studiile-si-sursele-pe-care-m-am-bazat\">Studiile \u0219i sursele pe care m-am bazat<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>Cancer Research UK. <a href=\"https:\/\/www.cancerresearchuk.org\/about-cancer\/treatment\/complementary-alternative-therapies\/individual-therapies\/macrobiotic\" target=\"_blank\" rel=\"noopener\">Macrobiotic diet and cancer<\/a> (revizuit 2022).<\/li>\n\n\n<li>CAM-Cancer. <a href=\"https:\/\/cam-cancer.org\/macrobiotic-diet\" target=\"_blank\" rel=\"noopener\">Macrobiotic diet<\/a> (actualizat 2023).<\/li>\n\n\n<li>Council on Foods and Nutrition. Zen macrobiotic diets. <em>JAMA<\/em> 1971. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/5109865\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Sherlock P, Rothschild EO. Scurvy produced by a Zen macrobiotic diet. <em>JAMA<\/em> 1967. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6071292\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Dagnelie PC \u0219i colab. High prevalence of rickets in infants on macrobiotic diets. <em>Am J Clin Nutr<\/em> 1990. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2154918\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Louwman MW \u0219i colab. Signs of impaired cognitive function in adolescents with marginal cobalamin status. <em>Am J Clin Nutr<\/em> 2000. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10966896\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Miller DR \u0219i colab. Vitamin B-12 status in a macrobiotic community. <em>Am J Clin Nutr<\/em> 1991. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1989421\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Watanabe F \u0219i colab. Vitamin B12-containing plant food sources for vegetarians. <em>Nutrients<\/em> 2014. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24803097\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Harmon BE \u0219i colab. Nutrient composition and anti-inflammatory potential of a prescribed macrobiotic diet. <em>Nutr Cancer<\/em> 2015. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26212923\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Berrino F \u0219i colab. Studiul randomizat DIANA-5. <em>Clin Cancer Res<\/em> 2024. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37847493\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Soare A \u0219i colab. Dieta macrobiotic\u0103 Ma-Pi 2 vs dieta recomandat\u0103 \u00een diabetul de tip 2. <em>Nutr Metab<\/em> 2014. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25302069\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Reynolds A \u0219i colab. Carbohydrate quality and human health. <em>Lancet<\/em> 2019. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Hall KD. What is the required energy deficit per unit weight loss? <em>Int J Obes<\/em> 2008. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17848938\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>EFSA. <a href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/dietary-reference-values\" target=\"_blank\" rel=\"noopener\">Valorile nutri\u021bionale de referin\u021b\u0103<\/a> (2017).<\/li>\n\n\n<li>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii. <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/sodium-reduction\" target=\"_blank\" rel=\"noopener\">Reducerea sodiului<\/a> (fi\u0219\u0103 informativ\u0103).<\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"intrebari-frecvente\">\u00centreb\u0103ri frecvente<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-q-guide-ro-1\"><strong class=\"schema-faq-question\">Ce este dieta macrobiotic\u0103, pe scurt?<\/strong> <p class=\"schema-faq-answer\">Este o diet\u0103 aproape vegetarian\u0103, venit\u0103 din Japonia, \u00een care cam jum\u0103tate din ce m\u0103n\u00e2nci sunt cereale integrale, iar restul legume, leguminoase, alge \u0219i supe, cu pe\u0219te, fructe, nuci \u0219i semin\u021be doar ocazional.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-guide-ro-2\"><strong class=\"schema-faq-question\">Dieta macrobiotic\u0103 este vegan\u0103?<\/strong> <p class=\"schema-faq-answer\">Nu \u00eentotdeauna: dieta macrobiotic\u0103 standard permite pu\u021bin pe\u0219te alb. O po\u021bi face u\u0219or vegan\u0103 dac\u0103 sco\u021bi pe\u0219tele, dar atunci suplimentul de B12 e obligatoriu.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-guide-ro-3\"><strong class=\"schema-faq-question\">Se sl\u0103be\u0219te cu dieta macrobiotic\u0103?<\/strong> <p class=\"schema-faq-answer\">Mul\u021bi m\u0103n\u00e2nc\u0103 mai pu\u021bine calorii pe ea pentru c\u0103 m\u00e2ncarea e s\u0103\u021bioas\u0103 \u0219i neprocesat\u0103, dar nu este o diet\u0103 de sl\u0103bit, iar kilogramele pierdute repede pe varianta doar cu orez brun sunt mai ales ap\u0103, nu gr\u0103sime.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-guide-ro-4\"><strong class=\"schema-faq-question\">Este sigur\u0103 dieta Ohsawa (dieta cu orez brun)?<\/strong> <p class=\"schema-faq-answer\">Nu. Dac\u0103 m\u0103n\u00e2nci doar cereale 10 zile sau mai mult, ri\u0219ti malnutri\u021bie \u0219i scorbut; \u00een anii &#8217;60 au existat \u0219i decese, iar asocia\u021biile medicale avertizeaz\u0103 \u00eempotriva ei din 1971.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-guide-ro-5\"><strong class=\"schema-faq-question\">Poate vindeca dieta macrobiotic\u0103 cancerul?<\/strong> <p class=\"schema-faq-answer\">Nu. Nu exist\u0103 dovezi c\u0103 trateaz\u0103 sau previne cancerul, iar organiza\u021biile de cancer avertizeaz\u0103 s\u0103 nu fie folosit\u0103 \u00een locul tratamentului medical.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-guide-ro-6\"><strong class=\"schema-faq-question\">De ce evit\u0103 dieta macrobiotic\u0103 ro\u0219iile, cartofii \u0219i spanacul?<\/strong> <p class=\"schema-faq-answer\">Tradi\u021bia macrobiotic\u0103 le consider\u0103 \u201eprea yin\u201d. Regula vine din filozofia dietei, nu din studii, a\u0219a c\u0103 le po\u021bi m\u00e2nca lini\u0219tit dac\u0103 \u00ee\u021bi plac.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-guide-ro-7\"><strong class=\"schema-faq-question\">Ce bei \u00een dieta macrobiotic\u0103?<\/strong> <p class=\"schema-faq-answer\">Mai ales ap\u0103 \u0219i ceaiuri f\u0103r\u0103 arome, ca bancha, kukicha sau ceaiul de orz pr\u0103jit; cafeaua, alcoolul \u0219i b\u0103uturile \u00eendulcite se las\u0103 deoparte.<\/p> <\/div> <\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n","protected":false},"excerpt":{"rendered":"<p>Ce este dieta macrobiotic\u0103, ce m\u0103n\u00e2nci, lista de alimente, de ce nu recomand dieta Ohsawa cu orez brun, riscurile \u0219i planurile mele gratuite.<\/p>\n","protected":false},"author":26,"featured_media":231493,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2322],"tags":[],"class_list":["post-18335","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bine-de-stiut"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta macrobiotic\u0103: alimente, meniu, riscuri \u0219i dieta Ohsawa<\/title>\n<meta name=\"description\" content=\"Ce este dieta macrobiotic\u0103, ce m\u0103n\u00e2nci, lista de alimente, de ce nu recomand dieta Ohsawa cu orez brun, riscurile \u0219i planurile mele gratuite.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta macrobiotic\u0103: alimente, meniu, riscuri \u0219i dieta Ohsawa\" \/>\n<meta property=\"og:description\" content=\"Ce este dieta macrobiotic\u0103, ce m\u0103n\u00e2nci, lista de alimente, de ce nu recomand dieta Ohsawa cu orez brun, riscurile \u0219i planurile mele gratuite.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/\" \/>\n<meta property=\"og:site_name\" content=\"Gourmandelle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/GourmandelleLifestyleBlog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/GourmandelleLifestyleBlog\" \/>\n<meta property=\"article:published_time\" content=\"2013-02-28T10:24:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-13T09:03:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/dieta-macrobiotica-ghid.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"1500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ruxandra Ni\u021b\u0103\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@gourmandelle\" \/>\n<meta name=\"twitter:site\" content=\"@gourmandelle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ruxandra Ni\u021b\u0103\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/\"},\"author\":{\"name\":\"Ruxandra Ni\u021b\u0103\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/#\\\/schema\\\/person\\\/e0603e30f9870a631967bd67fa23d947\"},\"headline\":\"Dieta macrobiotic\u0103 pentru \u00eencep\u0103tori: ce m\u0103n\u00e2nci, ce evi\u021bi \u0219i ce spun studiile\",\"datePublished\":\"2013-02-28T10:24:35+00:00\",\"dateModified\":\"2026-10-13T09:03:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/\"},\"wordCount\":2993,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/gourmandelle.com\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/dieta-macrobiotica-ghid.jpg\",\"articleSection\":[\"Sanatate &amp; Stil de viata\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#respond\"]}]},{\"@type\":[\"WebPage\",\"FAQPage\"],\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/\",\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/\",\"name\":\"Dieta macrobiotic\u0103: alimente, meniu, riscuri \u0219i dieta Ohsawa\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/gourmandelle.com\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/dieta-macrobiotica-ghid.jpg\",\"datePublished\":\"2013-02-28T10:24:35+00:00\",\"dateModified\":\"2026-10-13T09:03:56+00:00\",\"description\":\"Ce este dieta macrobiotic\u0103, ce m\u0103n\u00e2nci, lista de alimente, de ce nu recomand dieta Ohsawa cu orez brun, riscurile \u0219i planurile mele gratuite.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#breadcrumb\"},\"mainEntity\":[{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-1\"},{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-2\"},{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-3\"},{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-4\"},{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-5\"},{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-6\"},{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-7\"}],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ro-RO\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#primaryimage\",\"url\":\"https:\\\/\\\/gourmandelle.com\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/dieta-macrobiotica-ghid.jpg\",\"contentUrl\":\"https:\\\/\\\/gourmandelle.com\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/dieta-macrobiotica-ghid.jpg\",\"width\":1000,\"height\":1500,\"caption\":\"Sup\u0103 miso vegan\u0103 cu wakame, tofu \u0219i shiitake \u00eentr-un bol alb, deasupra titlului Dieta macrobiotic\u0103: ce m\u0103n\u00e2nci, ce evi\u021bi \u0219i riscurile.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/gourmandelle-vegetarian-blog-vegetarian-recipes\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sanatate &amp; Stil de viata\",\"item\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/category\\\/bine-de-stiut\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Dieta macrobiotic\u0103 pentru \u00eencep\u0103tori: ce m\u0103n\u00e2nci, ce evi\u021bi \u0219i ce spun studiile\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/#website\",\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/\",\"name\":\"Gourmandelle - Vegetarian Recipes\",\"description\":\"Gourmandelle is a vegetarian blog with healthy vegetarian recipes and vegetarian meal plans.\",\"publisher\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/#organization\"},\"alternateName\":\"Gourmandelle\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ro-RO\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/#organization\",\"name\":\"Gourmandelle\",\"alternateName\":\"Gourmandelle\",\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"url\":\"https:\\\/\\\/gourmandelle.com\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/logo-gourmandelle.png\",\"contentUrl\":\"https:\\\/\\\/gourmandelle.com\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/logo-gourmandelle.png\",\"width\":512,\"height\":512,\"caption\":\"Gourmandelle\"},\"image\":{\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/GourmandelleLifestyleBlog\",\"https:\\\/\\\/x.com\\\/gourmandelle\",\"https:\\\/\\\/instagram.com\\\/gourmandelleblog\\\/\",\"https:\\\/\\\/pinterest.com\\\/gourmandelle\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/gourmandelle\\\/\",\"https:\\\/\\\/www.instagram.com\\\/gourmandelleblog\\\/\",\"https:\\\/\\\/www.youtube.com\\\/@gourmandelle\"],\"description\":\"Gourmandelle este un blog independent de re\u021bete vegetariene \u0219i vegane, \u00een rom\u00e2n\u0103 \u0219i englez\u0103, creat \u00een 2011 de Ruxandra Ni\u021b\u0103. Re\u021betele sunt g\u0103tite, testate \u0219i fotografiate de autoare.\",\"foundingDate\":\"2011\",\"founder\":{\"@type\":\"Person\",\"name\":\"Ruxandra Ni\u021b\u0103\",\"alternateName\":\"Ruxandra Micu\",\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/despre-mine\\\/\"},\"publishingPrinciples\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/despre-mine\\\/#standarde\",\"correctionsPolicy\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/despre-mine\\\/#standarde\",\"actionableFeedbackPolicy\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/despre-mine\\\/#standarde\",\"ethicsPolicy\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/declaratie-de-transparenta\\\/\",\"ownershipFundingInfo\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/despre-mine\\\/#proprietate\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/#\\\/schema\\\/person\\\/e0603e30f9870a631967bd67fa23d947\",\"name\":\"Ruxandra Ni\u021b\u0103\",\"description\":\"Ruxandra Ni\u021b\u0103 (fost\u0103 Micu) este food blogger, autoare de re\u021bete vegetariene \u0219i fotograf culinar. A pornit Gourmandelle \u00een 2011 \u0219i a publicat peste 1.000 de re\u021bete vegetariene \u0219i vegane testate, \u00een rom\u00e2n\u0103 \u0219i englez\u0103, preluate de HuffPost, Parade, VegNews, Pro TV \u0219i Digi24.\",\"sameAs\":[\"https:\\\/\\\/www.pinterest.com\\\/gourmandelle\\\/\",\"https:\\\/\\\/www.instagram.com\\\/gourmandelleblog\\\/\",\"https:\\\/\\\/www.youtube.com\\\/@gourmandelle\",\"https:\\\/\\\/www.facebook.com\\\/GourmandelleLifestyleBlog\",\"https:\\\/\\\/x.com\\\/gourmandelle\",\"https:\\\/\\\/www.linkedin.com\\\/in\\\/ruxandra-nita\\\/\",\"https:\\\/\\\/ruxandranita.ro\\\/\"],\"givenName\":\"Ruxandra\",\"familyName\":\"Ni\u021b\u0103\",\"alternateName\":[\"Ruxandra Micu\",\"Ruxandra Nita\"],\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/despre-mine\\\/\",\"jobTitle\":\"Food blogger \u0219i autoare de re\u021bete vegetariene\",\"image\":{\"@type\":\"ImageObject\",\"url\":\"https:\\\/\\\/gourmandelle.com\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/ruxandra-nita-gourmandelle.webp\",\"contentUrl\":\"https:\\\/\\\/gourmandelle.com\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/ruxandra-nita-gourmandelle.webp\",\"width\":800,\"height\":800,\"caption\":\"Ruxandra Ni\u021b\u0103\"},\"knowsAbout\":[\"G\u0103tit vegetarian\",\"G\u0103tit vegan\",\"Re\u021bete de post\",\"Planuri de mese\",\"Dezvoltarea re\u021betelor\",\"Fotografie culinar\u0103\",\"G\u0103tit f\u0103r\u0103 gluten\",\"Buc\u0103t\u0103ria rom\u00e2neasc\u0103\"],\"alumniOf\":{\"@type\":\"CollegeOrUniversity\",\"name\":\"Universitatea de Arhitectur\u0103 \u0219i Urbanism \u201eIon Mincu\u201d\",\"url\":\"https:\\\/\\\/www.uauim.ro\\\/\"},\"subjectOf\":[{\"@type\":\"NewsArticle\",\"headline\":\"O arhitect\u0103 estimeaz\u0103 afaceri de peste 80.000 euro \u00een trei ani dintr-un blog de g\u0103tit \u0219i o aplica\u021bie web care genereaz\u0103 automat planuri de mas\u0103 pentru vegetarieni\",\"datePublished\":\"2017-10-03\",\"url\":\"https:\\\/\\\/www.zf.ro\\\/business-hi-tech\\\/o-arhitecta-estimeaza-afaceri-de-peste-80-000-euro-in-trei-ani-dintr-un-blog-de-gatit-si-o-aplicatie-web-care-genereaza-automat-planuri-de-masa-pentru-vegetarieni-16751616\",\"publisher\":{\"@type\":\"Organization\",\"name\":\"Ziarul Financiar\"}},{\"@type\":\"NewsArticle\",\"headline\":\"La doar 25 de ani c\u00e2\u0219tig\u0103 zeci de mii de euro dintr-un blog de g\u0103tit \u0219i ofer\u0103 un produs unic \u00een Rom\u00e2nia\",\"datePublished\":\"2017-08-31\",\"url\":\"https:\\\/\\\/www.businessmagazin.ro\\\/actualitate\\\/afaceri\\\/la-doar-25-de-ani-castiga-zeci-de-mii-de-euro-dintr-un-blog-de-gatit-si-ofera-un-produs-unic-in-romania-16710449\",\"publisher\":{\"@type\":\"Organization\",\"name\":\"Business Magazin\"}},{\"@type\":\"NewsArticle\",\"headline\":\"Planurile de mas\u0103, noua tendin\u021b\u0103 pentru nutri\u021bie s\u0103n\u0103toas\u0103\",\"datePublished\":\"2017-11-27\",\"url\":\"https:\\\/\\\/web.archive.org\\\/web\\\/20201130230302\\\/https:\\\/\\\/www.cosmopolitan.ro\\\/sanatate\\\/planurile-de-masa-noua-tendinta-pentru-nutritie-sanatoasa\",\"publisher\":{\"@type\":\"Organization\",\"name\":\"Cosmopolitan Rom\u00e2nia\"}},{\"@type\":\"NewsArticle\",\"headline\":\"O rom\u00e2nc\u0103 \u00eei \u00eenva\u021b\u0103 pe americani s\u0103 m\u0103n\u00e2nce mai pu\u021bin\u0103 carne: povestea Meal Plans\",\"datePublished\":\"2017-08-21\",\"url\":\"https:\\\/\\\/start-up.ro\\\/ruxandra-micu-meal-plans-blog-gourmandelle\\\/\",\"publisher\":{\"@type\":\"Organization\",\"name\":\"Start-up.ro\"}},{\"@type\":\"NewsArticle\",\"headline\":\"C\u00e2t c\u00e2\u0219tig\u0103 un blogger culinar \u00een Rom\u00e2nia\",\"datePublished\":\"2014-09-10\",\"url\":\"https:\\\/\\\/stirileprotv.ro\\\/stiri\\\/social\\\/masterchef-a-dat-tonul-romanii-au-dat-apetitul-blogurile-culinare-sunt-cele-mai-vizitate-din-romania.html\",\"publisher\":{\"@type\":\"Organization\",\"name\":\"\u0218tirile Pro TV\"}},{\"@type\":\"TVEpisode\",\"headline\":\"S\u0103n\u0103tatea \u00een bucate - 18 ianuarie 2015\",\"datePublished\":\"2015-01-18\",\"url\":\"https:\\\/\\\/web.archive.org\\\/web\\\/20150316084013\\\/http:\\\/\\\/www.digi24.ro\\\/Media\\\/Emisiuni\\\/Digi24\\\/Sanatatea+in+Bucate\\\/Arhiva+inregistrari\\\/Sanatatea+in+bucate+-+18+ianuarie+2015\",\"publisher\":{\"@type\":\"Organization\",\"name\":\"Digi24\"}},{\"@type\":\"Article\",\"headline\":\"How To Turn Your Favorite Veggies Into Gnocchi\",\"datePublished\":\"2016-02-08\",\"url\":\"https:\\\/\\\/www.huffpost.com\\\/entry\\\/vegetable-gnocchi-recipe_us_56b4b6fbe4b08069c7a6df3e\",\"publisher\":{\"@type\":\"Organization\",\"name\":\"HuffPost\"}},{\"@type\":\"Article\",\"headline\":\"7 Meatless Greek Christmas Recipes\",\"datePublished\":\"2025-12-13\",\"url\":\"https:\\\/\\\/vegnews.com\\\/meatless-greek-christmas-recipes\",\"publisher\":{\"@type\":\"Organization\",\"name\":\"VegNews\"}}]},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-1\",\"position\":1,\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-1\",\"name\":\"Ce este dieta macrobiotic\u0103, pe scurt?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Este o diet\u0103 aproape vegetarian\u0103, venit\u0103 din Japonia, \u00een care cam jum\u0103tate din ce m\u0103n\u00e2nci sunt cereale integrale, iar restul legume, leguminoase, alge \u0219i supe, cu pe\u0219te, fructe, nuci \u0219i semin\u021be doar ocazional.\",\"inLanguage\":\"ro-RO\"},\"inLanguage\":\"ro-RO\"},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-2\",\"position\":2,\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-2\",\"name\":\"Dieta macrobiotic\u0103 este vegan\u0103?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Nu \u00eentotdeauna: dieta macrobiotic\u0103 standard permite pu\u021bin pe\u0219te alb. O po\u021bi face u\u0219or vegan\u0103 dac\u0103 sco\u021bi pe\u0219tele, dar atunci suplimentul de B12 e obligatoriu.\",\"inLanguage\":\"ro-RO\"},\"inLanguage\":\"ro-RO\"},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-3\",\"position\":3,\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-3\",\"name\":\"Se sl\u0103be\u0219te cu dieta macrobiotic\u0103?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Mul\u021bi m\u0103n\u00e2nc\u0103 mai pu\u021bine calorii pe ea pentru c\u0103 m\u00e2ncarea e s\u0103\u021bioas\u0103 \u0219i neprocesat\u0103, dar nu este o diet\u0103 de sl\u0103bit, iar kilogramele pierdute repede pe varianta doar cu orez brun sunt mai ales ap\u0103, nu gr\u0103sime.\",\"inLanguage\":\"ro-RO\"},\"inLanguage\":\"ro-RO\"},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-4\",\"position\":4,\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-4\",\"name\":\"Este sigur\u0103 dieta Ohsawa (dieta cu orez brun)?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Nu. Dac\u0103 m\u0103n\u00e2nci doar cereale 10 zile sau mai mult, ri\u0219ti malnutri\u021bie \u0219i scorbut; \u00een anii '60 au existat \u0219i decese, iar asocia\u021biile medicale avertizeaz\u0103 \u00eempotriva ei din 1971.\",\"inLanguage\":\"ro-RO\"},\"inLanguage\":\"ro-RO\"},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-5\",\"position\":5,\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-5\",\"name\":\"Poate vindeca dieta macrobiotic\u0103 cancerul?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Nu. Nu exist\u0103 dovezi c\u0103 trateaz\u0103 sau previne cancerul, iar organiza\u021biile de cancer avertizeaz\u0103 s\u0103 nu fie folosit\u0103 \u00een locul tratamentului medical.\",\"inLanguage\":\"ro-RO\"},\"inLanguage\":\"ro-RO\"},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-6\",\"position\":6,\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-6\",\"name\":\"De ce evit\u0103 dieta macrobiotic\u0103 ro\u0219iile, cartofii \u0219i spanacul?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Tradi\u021bia macrobiotic\u0103 le consider\u0103 \u201eprea yin\u201d. Regula vine din filozofia dietei, nu din studii, a\u0219a c\u0103 le po\u021bi m\u00e2nca lini\u0219tit dac\u0103 \u00ee\u021bi plac.\",\"inLanguage\":\"ro-RO\"},\"inLanguage\":\"ro-RO\"},{\"@type\":\"Question\",\"@id\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-7\",\"position\":7,\"url\":\"https:\\\/\\\/gourmandelle.com\\\/ro\\\/dieta-macrobiotica\\\/#faq-q-guide-ro-7\",\"name\":\"Ce bei \u00een dieta macrobiotic\u0103?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Mai ales ap\u0103 \u0219i ceaiuri f\u0103r\u0103 arome, ca bancha, kukicha sau ceaiul de orz pr\u0103jit; cafeaua, alcoolul \u0219i b\u0103uturile \u00eendulcite se las\u0103 deoparte.\",\"inLanguage\":\"ro-RO\"},\"inLanguage\":\"ro-RO\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Dieta macrobiotic\u0103: alimente, meniu, riscuri \u0219i dieta Ohsawa","description":"Ce este dieta macrobiotic\u0103, ce m\u0103n\u00e2nci, lista de alimente, de ce nu recomand dieta Ohsawa cu orez brun, riscurile \u0219i planurile mele gratuite.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/","og_locale":"ro_RO","og_type":"article","og_title":"Dieta macrobiotic\u0103: alimente, meniu, riscuri \u0219i dieta Ohsawa","og_description":"Ce este dieta macrobiotic\u0103, ce m\u0103n\u00e2nci, lista de alimente, de ce nu recomand dieta Ohsawa cu orez brun, riscurile \u0219i planurile mele gratuite.","og_url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/","og_site_name":"Gourmandelle","article_publisher":"https:\/\/www.facebook.com\/GourmandelleLifestyleBlog","article_author":"https:\/\/www.facebook.com\/GourmandelleLifestyleBlog","article_published_time":"2013-02-28T10:24:35+00:00","article_modified_time":"2026-10-13T09:03:56+00:00","og_image":[{"width":1000,"height":1500,"url":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/dieta-macrobiotica-ghid.jpg","type":"image\/jpeg"}],"author":"Ruxandra Ni\u021b\u0103","twitter_card":"summary_large_image","twitter_creator":"@gourmandelle","twitter_site":"@gourmandelle","twitter_misc":{"Written by":"Ruxandra Ni\u021b\u0103","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#article","isPartOf":{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/"},"author":{"name":"Ruxandra Ni\u021b\u0103","@id":"https:\/\/gourmandelle.com\/ro\/#\/schema\/person\/e0603e30f9870a631967bd67fa23d947"},"headline":"Dieta macrobiotic\u0103 pentru \u00eencep\u0103tori: ce m\u0103n\u00e2nci, ce evi\u021bi \u0219i ce spun studiile","datePublished":"2013-02-28T10:24:35+00:00","dateModified":"2026-10-13T09:03:56+00:00","mainEntityOfPage":{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/"},"wordCount":2993,"commentCount":0,"publisher":{"@id":"https:\/\/gourmandelle.com\/ro\/#organization"},"image":{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#primaryimage"},"thumbnailUrl":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/dieta-macrobiotica-ghid.jpg","articleSection":["Sanatate &amp; Stil de viata"],"inLanguage":"ro-RO","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#respond"]}]},{"@type":["WebPage","FAQPage"],"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/","url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/","name":"Dieta macrobiotic\u0103: alimente, meniu, riscuri \u0219i dieta Ohsawa","isPartOf":{"@id":"https:\/\/gourmandelle.com\/ro\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#primaryimage"},"image":{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#primaryimage"},"thumbnailUrl":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/dieta-macrobiotica-ghid.jpg","datePublished":"2013-02-28T10:24:35+00:00","dateModified":"2026-10-13T09:03:56+00:00","description":"Ce este dieta macrobiotic\u0103, ce m\u0103n\u00e2nci, lista de alimente, de ce nu recomand dieta Ohsawa cu orez brun, riscurile \u0219i planurile mele gratuite.","breadcrumb":{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#breadcrumb"},"mainEntity":[{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-1"},{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-2"},{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-3"},{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-4"},{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-5"},{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-6"},{"@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-7"}],"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/"]}]},{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#primaryimage","url":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/dieta-macrobiotica-ghid.jpg","contentUrl":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/dieta-macrobiotica-ghid.jpg","width":1000,"height":1500,"caption":"Sup\u0103 miso vegan\u0103 cu wakame, tofu \u0219i shiitake \u00eentr-un bol alb, deasupra titlului Dieta macrobiotic\u0103: ce m\u0103n\u00e2nci, ce evi\u021bi \u0219i riscurile."},{"@type":"BreadcrumbList","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gourmandelle.com\/ro\/gourmandelle-vegetarian-blog-vegetarian-recipes\/"},{"@type":"ListItem","position":2,"name":"Sanatate &amp; Stil de viata","item":"https:\/\/gourmandelle.com\/ro\/category\/bine-de-stiut\/"},{"@type":"ListItem","position":3,"name":"Dieta macrobiotic\u0103 pentru \u00eencep\u0103tori: ce m\u0103n\u00e2nci, ce evi\u021bi \u0219i ce spun studiile"}]},{"@type":"WebSite","@id":"https:\/\/gourmandelle.com\/ro\/#website","url":"https:\/\/gourmandelle.com\/ro\/","name":"Gourmandelle - Vegetarian Recipes","description":"Gourmandelle is a vegetarian blog with healthy vegetarian recipes and vegetarian meal plans.","publisher":{"@id":"https:\/\/gourmandelle.com\/ro\/#organization"},"alternateName":"Gourmandelle","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gourmandelle.com\/ro\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ro-RO"},{"@type":"Organization","@id":"https:\/\/gourmandelle.com\/ro\/#organization","name":"Gourmandelle","alternateName":"Gourmandelle","url":"https:\/\/gourmandelle.com\/ro\/","logo":{"@type":"ImageObject","url":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2021\/04\/logo-gourmandelle.png","contentUrl":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2021\/04\/logo-gourmandelle.png","width":512,"height":512,"caption":"Gourmandelle"},"image":{"@id":"https:\/\/gourmandelle.com\/ro\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/GourmandelleLifestyleBlog","https:\/\/x.com\/gourmandelle","https:\/\/instagram.com\/gourmandelleblog\/","https:\/\/pinterest.com\/gourmandelle\/","https:\/\/www.pinterest.com\/gourmandelle\/","https:\/\/www.instagram.com\/gourmandelleblog\/","https:\/\/www.youtube.com\/@gourmandelle"],"description":"Gourmandelle este un blog independent de re\u021bete vegetariene \u0219i vegane, \u00een rom\u00e2n\u0103 \u0219i englez\u0103, creat \u00een 2011 de Ruxandra Ni\u021b\u0103. Re\u021betele sunt g\u0103tite, testate \u0219i fotografiate de autoare.","foundingDate":"2011","founder":{"@type":"Person","name":"Ruxandra Ni\u021b\u0103","alternateName":"Ruxandra Micu","url":"https:\/\/gourmandelle.com\/ro\/despre-mine\/"},"publishingPrinciples":"https:\/\/gourmandelle.com\/ro\/despre-mine\/#standarde","correctionsPolicy":"https:\/\/gourmandelle.com\/ro\/despre-mine\/#standarde","actionableFeedbackPolicy":"https:\/\/gourmandelle.com\/ro\/despre-mine\/#standarde","ethicsPolicy":"https:\/\/gourmandelle.com\/ro\/declaratie-de-transparenta\/","ownershipFundingInfo":"https:\/\/gourmandelle.com\/ro\/despre-mine\/#proprietate"},{"@type":"Person","@id":"https:\/\/gourmandelle.com\/ro\/#\/schema\/person\/e0603e30f9870a631967bd67fa23d947","name":"Ruxandra Ni\u021b\u0103","description":"Ruxandra Ni\u021b\u0103 (fost\u0103 Micu) este food blogger, autoare de re\u021bete vegetariene \u0219i fotograf culinar. A pornit Gourmandelle \u00een 2011 \u0219i a publicat peste 1.000 de re\u021bete vegetariene \u0219i vegane testate, \u00een rom\u00e2n\u0103 \u0219i englez\u0103, preluate de HuffPost, Parade, VegNews, Pro TV \u0219i Digi24.","sameAs":["https:\/\/www.pinterest.com\/gourmandelle\/","https:\/\/www.instagram.com\/gourmandelleblog\/","https:\/\/www.youtube.com\/@gourmandelle","https:\/\/www.facebook.com\/GourmandelleLifestyleBlog","https:\/\/x.com\/gourmandelle","https:\/\/www.linkedin.com\/in\/ruxandra-nita\/","https:\/\/ruxandranita.ro\/"],"givenName":"Ruxandra","familyName":"Ni\u021b\u0103","alternateName":["Ruxandra Micu","Ruxandra Nita"],"url":"https:\/\/gourmandelle.com\/ro\/despre-mine\/","jobTitle":"Food blogger \u0219i autoare de re\u021bete vegetariene","image":{"@type":"ImageObject","url":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/ruxandra-nita-gourmandelle.webp","contentUrl":"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/ruxandra-nita-gourmandelle.webp","width":800,"height":800,"caption":"Ruxandra Ni\u021b\u0103"},"knowsAbout":["G\u0103tit vegetarian","G\u0103tit vegan","Re\u021bete de post","Planuri de mese","Dezvoltarea re\u021betelor","Fotografie culinar\u0103","G\u0103tit f\u0103r\u0103 gluten","Buc\u0103t\u0103ria rom\u00e2neasc\u0103"],"alumniOf":{"@type":"CollegeOrUniversity","name":"Universitatea de Arhitectur\u0103 \u0219i Urbanism \u201eIon Mincu\u201d","url":"https:\/\/www.uauim.ro\/"},"subjectOf":[{"@type":"NewsArticle","headline":"O arhitect\u0103 estimeaz\u0103 afaceri de peste 80.000 euro \u00een trei ani dintr-un blog de g\u0103tit \u0219i o aplica\u021bie web care genereaz\u0103 automat planuri de mas\u0103 pentru vegetarieni","datePublished":"2017-10-03","url":"https:\/\/www.zf.ro\/business-hi-tech\/o-arhitecta-estimeaza-afaceri-de-peste-80-000-euro-in-trei-ani-dintr-un-blog-de-gatit-si-o-aplicatie-web-care-genereaza-automat-planuri-de-masa-pentru-vegetarieni-16751616","publisher":{"@type":"Organization","name":"Ziarul Financiar"}},{"@type":"NewsArticle","headline":"La doar 25 de ani c\u00e2\u0219tig\u0103 zeci de mii de euro dintr-un blog de g\u0103tit \u0219i ofer\u0103 un produs unic \u00een Rom\u00e2nia","datePublished":"2017-08-31","url":"https:\/\/www.businessmagazin.ro\/actualitate\/afaceri\/la-doar-25-de-ani-castiga-zeci-de-mii-de-euro-dintr-un-blog-de-gatit-si-ofera-un-produs-unic-in-romania-16710449","publisher":{"@type":"Organization","name":"Business Magazin"}},{"@type":"NewsArticle","headline":"Planurile de mas\u0103, noua tendin\u021b\u0103 pentru nutri\u021bie s\u0103n\u0103toas\u0103","datePublished":"2017-11-27","url":"https:\/\/web.archive.org\/web\/20201130230302\/https:\/\/www.cosmopolitan.ro\/sanatate\/planurile-de-masa-noua-tendinta-pentru-nutritie-sanatoasa","publisher":{"@type":"Organization","name":"Cosmopolitan Rom\u00e2nia"}},{"@type":"NewsArticle","headline":"O rom\u00e2nc\u0103 \u00eei \u00eenva\u021b\u0103 pe americani s\u0103 m\u0103n\u00e2nce mai pu\u021bin\u0103 carne: povestea Meal Plans","datePublished":"2017-08-21","url":"https:\/\/start-up.ro\/ruxandra-micu-meal-plans-blog-gourmandelle\/","publisher":{"@type":"Organization","name":"Start-up.ro"}},{"@type":"NewsArticle","headline":"C\u00e2t c\u00e2\u0219tig\u0103 un blogger culinar \u00een Rom\u00e2nia","datePublished":"2014-09-10","url":"https:\/\/stirileprotv.ro\/stiri\/social\/masterchef-a-dat-tonul-romanii-au-dat-apetitul-blogurile-culinare-sunt-cele-mai-vizitate-din-romania.html","publisher":{"@type":"Organization","name":"\u0218tirile Pro TV"}},{"@type":"TVEpisode","headline":"S\u0103n\u0103tatea \u00een bucate - 18 ianuarie 2015","datePublished":"2015-01-18","url":"https:\/\/web.archive.org\/web\/20150316084013\/http:\/\/www.digi24.ro\/Media\/Emisiuni\/Digi24\/Sanatatea+in+Bucate\/Arhiva+inregistrari\/Sanatatea+in+bucate+-+18+ianuarie+2015","publisher":{"@type":"Organization","name":"Digi24"}},{"@type":"Article","headline":"How To Turn Your Favorite Veggies Into Gnocchi","datePublished":"2016-02-08","url":"https:\/\/www.huffpost.com\/entry\/vegetable-gnocchi-recipe_us_56b4b6fbe4b08069c7a6df3e","publisher":{"@type":"Organization","name":"HuffPost"}},{"@type":"Article","headline":"7 Meatless Greek Christmas Recipes","datePublished":"2025-12-13","url":"https:\/\/vegnews.com\/meatless-greek-christmas-recipes","publisher":{"@type":"Organization","name":"VegNews"}}]},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-1","position":1,"url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-1","name":"Ce este dieta macrobiotic\u0103, pe scurt?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Este o diet\u0103 aproape vegetarian\u0103, venit\u0103 din Japonia, \u00een care cam jum\u0103tate din ce m\u0103n\u00e2nci sunt cereale integrale, iar restul legume, leguminoase, alge \u0219i supe, cu pe\u0219te, fructe, nuci \u0219i semin\u021be doar ocazional.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-2","position":2,"url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-2","name":"Dieta macrobiotic\u0103 este vegan\u0103?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Nu \u00eentotdeauna: dieta macrobiotic\u0103 standard permite pu\u021bin pe\u0219te alb. O po\u021bi face u\u0219or vegan\u0103 dac\u0103 sco\u021bi pe\u0219tele, dar atunci suplimentul de B12 e obligatoriu.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-3","position":3,"url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-3","name":"Se sl\u0103be\u0219te cu dieta macrobiotic\u0103?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Mul\u021bi m\u0103n\u00e2nc\u0103 mai pu\u021bine calorii pe ea pentru c\u0103 m\u00e2ncarea e s\u0103\u021bioas\u0103 \u0219i neprocesat\u0103, dar nu este o diet\u0103 de sl\u0103bit, iar kilogramele pierdute repede pe varianta doar cu orez brun sunt mai ales ap\u0103, nu gr\u0103sime.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-4","position":4,"url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-4","name":"Este sigur\u0103 dieta Ohsawa (dieta cu orez brun)?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Nu. Dac\u0103 m\u0103n\u00e2nci doar cereale 10 zile sau mai mult, ri\u0219ti malnutri\u021bie \u0219i scorbut; \u00een anii '60 au existat \u0219i decese, iar asocia\u021biile medicale avertizeaz\u0103 \u00eempotriva ei din 1971.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-5","position":5,"url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-5","name":"Poate vindeca dieta macrobiotic\u0103 cancerul?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Nu. Nu exist\u0103 dovezi c\u0103 trateaz\u0103 sau previne cancerul, iar organiza\u021biile de cancer avertizeaz\u0103 s\u0103 nu fie folosit\u0103 \u00een locul tratamentului medical.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-6","position":6,"url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-6","name":"De ce evit\u0103 dieta macrobiotic\u0103 ro\u0219iile, cartofii \u0219i spanacul?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Tradi\u021bia macrobiotic\u0103 le consider\u0103 \u201eprea yin\u201d. Regula vine din filozofia dietei, nu din studii, a\u0219a c\u0103 le po\u021bi m\u00e2nca lini\u0219tit dac\u0103 \u00ee\u021bi plac.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"},{"@type":"Question","@id":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-7","position":7,"url":"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/#faq-q-guide-ro-7","name":"Ce bei \u00een dieta macrobiotic\u0103?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Mai ales ap\u0103 \u0219i ceaiuri f\u0103r\u0103 arome, ca bancha, kukicha sau ceaiul de orz pr\u0103jit; cafeaua, alcoolul \u0219i b\u0103uturile \u00eendulcite se las\u0103 deoparte.","inLanguage":"ro-RO"},"inLanguage":"ro-RO"}]}},"_links":{"self":[{"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/posts\/18335","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/comments?post=18335"}],"version-history":[{"count":1,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/posts\/18335\/revisions"}],"predecessor-version":[{"id":231489,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/posts\/18335\/revisions\/231489"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/media\/231493"}],"wp:attachment":[{"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/media?parent=18335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/categories?post=18335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gourmandelle.com\/ro\/wp-json\/wp\/v2\/tags?post=18335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}