{"id":9251,"date":"2015-01-08T16:28:09","date_gmt":"2015-01-08T14:28:09","guid":{"rendered":"http:\/\/gourmandelle.com\/?p=9251"},"modified":"2026-10-23T11:39:07","modified_gmt":"2026-10-23T09:39:07","slug":"cum-sa-mentii-o-dieta-macrobiotica-metoda-usoara-dieta-mea","status":"publish","type":"post","link":"https:\/\/gourmandelle.com\/ro\/cum-sa-mentii-o-dieta-macrobiotica-metoda-usoara-dieta-mea\/","title":{"rendered":"Cum m\u0103n\u00e2nc macrobiotic, varianta u\u0219oar\u0103: meniu pe o s\u0103pt\u0103m\u00e2n\u0103 \u0219i lista de cump\u0103r\u0103turi"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Cel mai simplu mod de a m\u00e2nca macrobiotic este s\u0103 la\u0219i deoparte regulile stricte \u0219i s\u0103 p\u0103strezi esen\u021bialul: majoritatea meselor pornesc de la o cereal\u0103 integral\u0103, al\u0103turi pui o sup\u0103, leguminoase \u0219i multe legume g\u0103tite, ceva murat pe margine, iar cerealele \u0219i leguminoasele le g\u0103te\u0219ti din timp, ca s\u0103-\u021bi mearg\u0103 s\u0103pt\u0103m\u00e2na singur\u0103. Mai jos g\u0103se\u0219ti obiceiurile pe care le-am p\u0103strat, un meniu macrobiotic pe o s\u0103pt\u0103m\u00e2n\u0103 cu re\u021bete de pe blog, lista de cump\u0103r\u0103turi \u0219i gre\u0219elile pe care le-am f\u0103cut la \u00eenceput.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Am descoperit macrobiotica \u00een 2013 \u0219i m-am \u00eentors la ea \u00een ianuarie 2015, dup\u0103 un an stresant \u00een care m\u00e2ncasem haotic. N-am fost niciodat\u0103 100% macrobiotic\u0103 \u0219i nici acum nu sunt. M\u0103n\u00e2nc \u00een continuare fructe \u00een fiecare zi (la avocado \u0219i banane nu renun\u021b \u00een veci). Dar am perioade, de c\u00e2teva s\u0103pt\u0103m\u00e2ni, \u00een care revin la orezul brun, la supe \u0219i la gomasio, \u0219i ador c\u00e2t de simplu devine g\u0103titul atunci.<\/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>\u00cen fiecare zi:<\/strong> o cereal\u0103 integral\u0103, o sup\u0103, leguminoase, legume g\u0103tite, pu\u021bin murat.<\/li>\n\n\n<li><strong>G\u0103te\u0219te din timp:<\/strong> o oal\u0103 de cereale la dou\u0103 zile, o oal\u0103 de leguminoase pe s\u0103pt\u0103m\u00e2n\u0103.<\/li>\n\n\n<li><strong>Nu exagera cu sarea:<\/strong> miso, tamari, gomasio \u0219i mur\u0103turile se adun\u0103 repede.<\/li>\n\n\n<li><strong>Ia B12<\/strong> dac\u0103 m\u0103n\u00e2nci pu\u021bine sau deloc produse de origine animal\u0103.<\/li>\n\n\n<li><strong>F\u0103r\u0103 extreme:<\/strong> f\u0103r\u0103 \u201ecure\u201d doar cu orez brun.<\/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=\"#obiceiurile-macrobiotice-pe-care-le-am-pastrat\">Obiceiurile macrobiotice pe care le-am p\u0103strat<\/a><\/li>\n\n<li><a href=\"#gatesti-o-data-mananci-cateva-zile\">G\u0103te\u0219ti o dat\u0103, m\u0103n\u00e2nci c\u00e2teva zile<\/a><\/li>\n\n<li><a href=\"#meniul-meu-macrobiotic-pe-o-saptamana\">Meniul meu macrobiotic pe o s\u0103pt\u0103m\u00e2n\u0103<\/a><\/li>\n\n<li><a href=\"#lista-de-cumparaturi-macrobiotica\">Lista de cump\u0103r\u0103turi macrobiotic\u0103<\/a><\/li>\n\n<li><a href=\"#ce-am-in-camara-pentru-zilele-macrobiotice\">Ce am \u00een c\u0103mar\u0103 pentru zilele macrobiotice<\/a><\/li>\n\n<li><a href=\"#atentie-la-sare-si-la-b12\">Aten\u021bie la sare (\u0219i la B12)<\/a><\/li>\n\n<li><a href=\"#si-proteinele\">\u0218i proteinele?<\/a><\/li>\n\n<li><a href=\"#greselile-pe-care-le-am-facut-la-inceput\">Gre\u0219elile pe care le-am f\u0103cut la \u00eenceput<\/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=\"#mai-multe-retete-macrobiotice\">Mai multe re\u021bete macrobiotice<\/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=\"obiceiurile-macrobiotice-pe-care-le-am-pastrat\">Obiceiurile macrobiotice pe care le-am p\u0103strat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Acestea sunt obiceiurile macrobiotice care mi-au r\u0103mas, cele care fac diferen\u021ba f\u0103r\u0103 s\u0103-\u021bi complice via\u021ba.<\/strong> Dac\u0103 abia acum afli de macrobiotic\u0103, cite\u0219te \u00eent\u00e2i <a href=\"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/\">ghidul meu despre dieta macrobiotic\u0103<\/a>: ce este, ce m\u0103n\u00e2nci, ce riscuri are.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>O cereal\u0103 integral\u0103 la fiecare mas\u0103 principal\u0103.<\/strong> Preferatele mele sunt <a href=\"https:\/\/l.profitshare.ro\/l\/16709557\/cum-sa-mentii-o-dieta-macrobiotica-metod\" target=\"_blank\" rel=\"sponsored nofollow noopener\">orezul brun<\/a>, meiul \u0219i m\u0103m\u0103liga, plus hri\u0219ca \u0219i ov\u0103zul. Fierb cam 2\/3 de can\u0103 (125 g) de orez brun pe zi pentru am\u00e2ndoi \u0219i \u00eel m\u00e2nc\u0103m la pr\u00e2nz \u0219i la cin\u0103.<\/li>\n\n\n<li><strong>Sup\u0103 o dat\u0103 sau de dou\u0103 ori pe zi.<\/strong> Fac o oal\u0103 mare o dat\u0103 sau de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, a\u0219a c\u0103 la pr\u00e2nz avem mereu sup\u0103 sau ciorb\u0103.<\/li>\n\n\n<li><strong>Leguminoase \u00een fiecare zi.<\/strong> Lintea ro\u0219ie \u0219i n\u0103utul sunt preferatele mele, apoi fasolea adzuki.<\/li>\n\n\n<li><strong>Legume mai mult g\u0103tite.<\/strong> Varz\u0103, morcovi, ceap\u0103, broccoli, dovleac, r\u0103d\u0103cinoase, trase la tigaie sau la abur.<\/li>\n\n\n<li><strong>Ceva murat al\u0103turi.<\/strong> Varz\u0103 murat\u0103, conopid\u0103 murat\u0103, o linguri\u021b\u0103 de miso \u00een sup\u0103.<\/li>\n\n\n<li><strong><a href=\"https:\/\/gourmandelle.com\/ro\/cum-se-prepara-gomasio-sare-de-susan-macrobiotica\/\">Gomasio<\/a> \u00een loc de sare.<\/strong> Semin\u021be de susan pr\u0103jite, m\u0103cinate cu sare de mare. E senza\u021bional pe orez brun \u0219i pe legume la abur.<\/li>\n\n\n<li><strong>Mestec bine \u0219i m\u0103n\u00e2nc \u00eencet.<\/strong> Pare un lucru banal, dar e obiceiul care a schimbat cel mai mult c\u00e2t de s\u0103tul\u0103 m\u0103 simt dup\u0103 mas\u0103.<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0218i regulile macrobiotice pe care nu le urmez: m\u0103n\u00e2nc fructe, ro\u0219ii, cartofi \u0219i spanac \u0219i nu num\u0103r yin \u0219i yang.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1805\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/Macrobiotic-Stir-Fry-Veggies-Rice-5.jpg\" alt=\"Stir fry macrobiotic cu orez brun, broccoli, ardei ro\u0219u \u0219i galben \u0219i be\u021be de morcov, pres\u0103rat cu susan, \u00eentr-un bol de bambus cu be\u021bi\u0219oare.\" class=\"wp-image-210311\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/Macrobiotic-Stir-Fry-Veggies-Rice-5.jpg 1200w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/Macrobiotic-Stir-Fry-Veggies-Rice-5-600x903.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/Macrobiotic-Stir-Fry-Veggies-Rice-5-299x450.jpg 299w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/Macrobiotic-Stir-Fry-Veggies-Rice-5-681x1024.jpg 681w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/Macrobiotic-Stir-Fry-Veggies-Rice-5-768x1155.jpg 768w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2015\/01\/Macrobiotic-Stir-Fry-Veggies-Rice-5-798x1200.jpg 798w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"gatesti-o-data-mananci-cateva-zile\">G\u0103te\u0219ti o dat\u0103, m\u0103n\u00e2nci c\u00e2teva zile<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trucul care face m\u00e2ncarea macrobiotic\u0103 u\u0219oar\u0103 este s\u0103 g\u0103te\u0219ti cerealele \u0219i leguminoasele din timp.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Cereale:<\/strong> fierbe o oal\u0103 de orez brun sau de mei la dou\u0103 zile \u0219i p\u0103streaz-o \u00een frigider, \u00eentr-un recipient \u00eenchis. R\u0103ce\u0219te repede orezul fiert \u0219i m\u0103n\u00e2nc\u0103-l \u00een ziua urm\u0103toare.<\/li>\n\n\n<li><strong>Leguminoase:<\/strong> la \u00eenceputul s\u0103pt\u0103m\u00e2nii fierb 500 g de n\u0103ut sau de fasole uscat\u0103, apoi le \u021bin \u00een frigider (3-4 zile) sau le congelez \u00een por\u021bii. Las\u0103-le la \u00eenmuiat peste noapte. Un v\u00e2rf de cu\u021bit de bicarbonat \u00een apa de \u00eenmuiat le face mai moi \u0219i mai rapid de fiert; cl\u0103te\u0219te-le bine dup\u0103 aceea.<\/li>\n\n\n<li><strong>Sup\u0103:<\/strong> o oal\u0103 mare \u021bine dou\u0103-trei zile.<\/li>\n\n\n<li><strong>Gomasio:<\/strong> faci un borcan \u0219i \u00ee\u021bi ajunge c\u00e2teva s\u0103pt\u0103m\u00e2ni.<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cu acestea gata, cina e un stir fry de 15 minute: legume \u00een tigaie, orez din frigider, o lingur\u0103 de leguminoase, pu\u021bin tamari.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"meniul-meu-macrobiotic-pe-o-saptamana\">Meniul meu macrobiotic pe o s\u0103pt\u0103m\u00e2n\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Iat\u0103 un meniu macrobiotic pentru o s\u0103pt\u0103m\u00e2n\u0103 \u00eentreag\u0103, f\u0103cut din re\u021bete de pe blog.<\/strong> Micul dejun e de obicei ceva cald \u0219i simplu; la pr\u00e2nz, sup\u0103 \u0219i cereale; la cin\u0103, un bol cu cereale sau chiftele cu legume. La pr\u00e2nz sau la cin\u0103 adaug\u0103 o lingur\u0103 de varz\u0103 murat\u0103 sau alte legume murate.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Ziua<\/th><th>Mic dejun<\/th><th>Pr\u00e2nz<\/th><th>Cin\u0103<\/th><\/tr><\/thead><tbody><tr><td><strong>Luni<\/strong><\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/terci-de-ovaz-porridge\/\">Terci de ov\u0103z<\/a> cu m\u0103r ras \u0219i nuci<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/supa-crema-de-morcovi-ghimbir\/\">Sup\u0103 crem\u0103 de morcovi cu ghimbir<\/a> + orez brun cu gomasio<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/stir-fry-macrobiotic-legume-orez-brun\/\">Stir fry macrobiotic cu orez brun<\/a><\/td><\/tr><tr><td><strong>Mar\u021bi<\/strong><\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/scramble-de-tofu\/\">Scramble de tofu<\/a> cu morcovi \u0219i p\u0103trunjel<\/td><td>Supa de morcovi r\u0103mas\u0103 + orez brun<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/chiftelute-de-naut-cu-rozmarin\/\">Chiftele de n\u0103ut<\/a> + <a href=\"https:\/\/gourmandelle.com\/ro\/rondele-de-varza-la-cuptor-cu-turmeric\/\">rondele de varz\u0103 la cuptor<\/a><\/td><\/tr><tr><td><strong>Miercuri<\/strong><\/td><td>Terci de ov\u0103z cu pere \u0219i scor\u021bi\u0219oar\u0103<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/supa-miso\/\">Sup\u0103 miso<\/a> + chiftelele de n\u0103ut r\u0103mase<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/pilaf-cu-ciuperci\/\">Pilaf cu ciuperci<\/a> + broccoli la abur<\/td><\/tr><tr><td><strong>Joi<\/strong><\/td><td>Terci de mei cu mere \u00een\u0103bu\u0219ite<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/supa-crema-de-linte-rosie\/\">Sup\u0103 crem\u0103 de linte ro\u0219ie<\/a> + orez<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/taitei-soba-cu-ciuperci\/\">T\u0103i\u021bei soba cu ciuperci<\/a><\/td><\/tr><tr><td><strong>Vineri<\/strong><\/td><td>Scramble de tofu cu ceap\u0103 verde<\/td><td>Supa de linte r\u0103mas\u0103 + mei cu gomasio<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/burger-vegetal-cu-fasole-adzuki\/\">Burgeri cu fasole adzuki<\/a> + varz\u0103 c\u0103lit\u0103 cu morcovi<\/td><\/tr><tr><td><strong>S\u00e2mb\u0103t\u0103<\/strong><\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/orez-cu-lapte\/\">Orez cu lapte vegetal<\/a> (cu sirop de orez \u00een loc de zah\u0103r)<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/supa-clara-cu-broccoli\/\">Sup\u0103 clar\u0103 cu broccoli<\/a> + orez brun<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/mamaliga-cu-ciuperci\/\">M\u0103m\u0103lig\u0103 cu ciuperci<\/a> + o salat\u0103 verde<\/td><\/tr><tr><td><strong>Duminic\u0103<\/strong><\/td><td>Terci de ov\u0103z cu fructe de p\u0103dure<\/td><td><a href=\"https:\/\/gourmandelle.com\/ro\/supa-de-ciuperci-cu-arome-asiatice\/\">Sup\u0103 de ciuperci cu arome asiatice<\/a> + orez brun<\/td><td>Bol cald cu orez, fasole, morcovi, broccoli \u0219i tamari<\/td><\/tr><\/tbody><\/table><\/figure>\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\/2023\/08\/Miso-and-Lime-Mushrooms-with-Soba-Noodles-vegetarian.jpg\" alt=\"T\u0103i\u021bei soba din hri\u0219c\u0103 cu rondele de pleurotus regal rumenite \u0219i arpagic tocat, pe o farfurie alb\u0103, cu jum\u0103t\u0103\u021bi de lime \u0219i un bol mic de sos.\" class=\"wp-image-189794\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2023\/08\/Miso-and-Lime-Mushrooms-with-Soba-Noodles-vegetarian.jpg 1200w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2023\/08\/Miso-and-Lime-Mushrooms-with-Soba-Noodles-vegetarian-600x900.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2023\/08\/Miso-and-Lime-Mushrooms-with-Soba-Noodles-vegetarian-300x450.jpg 300w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2023\/08\/Miso-and-Lime-Mushrooms-with-Soba-Noodles-vegetarian-683x1024.jpg 683w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2023\/08\/Miso-and-Lime-Mushrooms-with-Soba-Noodles-vegetarian-768x1152.jpg 768w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2023\/08\/Miso-and-Lime-Mushrooms-with-Soba-Noodles-vegetarian-800x1200.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"lista-de-cumparaturi-macrobiotica\">Lista de cump\u0103r\u0103turi macrobiotic\u0103<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lista de cump\u0103r\u0103turi macrobiotic\u0103 are mai ales alimente uscate, care \u021bin luni \u00eentregi, plus legume proaspete luate o dat\u0103-de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong> Alimentele uscate le cump\u0103r de dou\u0103 ori pe lun\u0103 \u0219i a\u0219a economisesc \u0219i bani, \u0219i timp.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Categoria<\/th><th>Ce cumperi<\/th><\/tr><\/thead><tbody><tr><td><strong>Cereale integrale<\/strong><\/td><td>orez brun cu bob scurt, mei, hri\u0219c\u0103, fulgi de ov\u0103z, m\u0103lai, orz, t\u0103i\u021bei soba<\/td><\/tr><tr><td><strong>Leguminoase<\/strong><\/td><td>fasole adzuki, n\u0103ut, linte ro\u0219ie \u0219i verde, tofu, tempeh<\/td><\/tr><tr><td><strong>Legume<\/strong><\/td><td>varz\u0103, morcovi, ceap\u0103, broccoli, dovleac, p\u0103st\u00e2rnac, \u021belin\u0103, kale, frunze verzi, ciuperci, ghimbir, ceap\u0103 verde<\/td><\/tr><tr><td><strong>Alge<\/strong><\/td><td>nori, wakame, kombu (\u00een cantit\u0103\u021bi mici)<\/td><\/tr><tr><td><strong>Condimente<\/strong><\/td><td>miso, tamari, sare de mare, o\u021bet din orez brun, semin\u021be de susan, tahini, ulei de susan, ulei de m\u0103sline<\/td><\/tr><tr><td><strong>Mur\u0103turi<\/strong><\/td><td>varz\u0103 murat\u0103 nepasteurizat\u0103, legume murate \u00een saramur\u0103<\/td><\/tr><tr><td><strong>Fructe \u0219i dulciuri<\/strong><\/td><td>mere, pere, fructe de p\u0103dure de sezon, stafide, sirop de orez, mal\u021b de orz<\/td><\/tr><tr><td><strong>Gust\u0103ri<\/strong><\/td><td>nuci, migdale, semin\u021be de dovleac \u0219i de floarea-soarelui, rondele de orez expandat<\/td><\/tr><tr><td><strong>B\u0103uturi<\/strong><\/td><td>ceai bancha sau kukicha, ceai de orz pr\u0103jit<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">O precizare despre mur\u0103turi: doar mur\u0103turile fermentate \u00een saramur\u0103 \u0219i nepasteurizate mai au bacterii vii. Cele puse \u00een o\u021bet \u0219i borcanele pasteurizate nu mai au, a\u0219a c\u0103, dac\u0103 asta cau\u021bi, ia-le pe cele nepasteurizate, de la raftul frigorific sau f\u0103cute \u00een cas\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ce-am-in-camara-pentru-zilele-macrobiotice\">Ce am \u00een c\u0103mar\u0103 pentru zilele macrobiotice<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 vrei s\u0103 porne\u0219ti cu c\u0103mara gata f\u0103cut\u0103, acestea sunt produsele de baz\u0103, toate bio, de pe Vegis:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653476\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Orez integral cu bob rotund, Dennree, 1 kg<\/a>: orezul brun lipicios, bun pentru boluri \u0219i cu gomasio.<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653477\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Mei decorticat, Obio, 500 g<\/a>, pentru terci diminea\u021ba sau \u00een locul orezului.<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653479\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Past\u0103 miso nepasteurizat\u0103, cu sare redus\u0103, Lima, 300 g<\/a>, pentru supa miso; o pui la final, f\u0103r\u0103 s\u0103 o fierbi.<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653480\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Sos tamari cu sare redus\u0103, Lima, 250 ml<\/a>, \u00een loc de sosul de soia obi\u0219nuit.<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653481\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Susan nedecorticat, Davert, 250 g<\/a>, pentru gomasio f\u0103cut \u00een cas\u0103.<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653482\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Fasole adzuki, Pronat, 500 g<\/a>, pentru burgeri, supe \u0219i toc\u0103ni\u021be.<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653483\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Alge kombu, Algamar, 50 g<\/a>: o buc\u0103\u021bic\u0103 \u00een apa de fiert fasolea sau \u00een sup\u0103 (are foarte mult iod, deci pu\u021bin).<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653485\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Alge wakame, Algamar, 50 g<\/a>, pentru supa miso \u0219i salate.<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653486\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Sirop de orez, Biona, 350 g<\/a>, \u00eendulcitorul tradi\u021bional macrobiotic pentru deserturi.<\/li>\n\n\n<li><a href=\"https:\/\/l.profitshare.ro\/l\/16653487\" target=\"_blank\" rel=\"sponsored nofollow noopener\">Ceai bancha hojicha, Aromandise, 18 plicuri<\/a>, ceai verde pr\u0103jit, cu pu\u021bin\u0103 cofein\u0103.<\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"atentie-la-sare-si-la-b12\">Aten\u021bie la sare (\u0219i la B12)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dou\u0103 lucruri scap\u0103 u\u0219or \u00een dieta macrobiotic\u0103: prea mult\u0103 sare \u0219i prea pu\u021bin\u0103 vitamina B12.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Miso, tamari, umeboshi, gomasio \u0219i varza murat\u0103 sunt toate s\u0103rate \u0219i se adun\u0103. 10 g de tamari au aproximativ 1,4 g de sare, iar OMS recomand\u0103 sub 5 g pe zi, \u00een total. Eu le folosesc drept condimente: o linguri\u021b\u0103 de miso la un bol de sup\u0103, c\u00e2teva pic\u0103turi de tamari, gomasio \u00een loc de sare, nu pe l\u00e2ng\u0103 ea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 m\u0103n\u00e2nci pu\u021bine sau deloc produse de origine animal\u0103, ia un supliment de vitamina B12 sau alimente fortificate. Algele, miso \u0219i tempeh nu sunt surse sigure. Despre vitamina D \u0219i calciu merit\u0103 s\u0103 vorbe\u0219ti \u0219i cu medicul.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"si-proteinele\">\u0218i proteinele?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Un adult are nevoie de aproximativ 0,8 g de proteine pe kilogram corp pe zi, adic\u0103 \u00een jur de 50 g pentru cineva de 60 de kilograme.<\/strong> \u00cen dieta macrobiotic\u0103 le iei u\u0219or din fasole, linte, tofu \u0219i tempeh, plus cereale integrale, nuci \u0219i semin\u021be. Dac\u0103 faci sport intens \u0219i vrei mas\u0103 muscular\u0103, studiile arat\u0103 c\u0103 beneficiul nu mai cre\u0219te peste aproximativ 1,6 g pe kilogram pe zi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eu m\u0103n\u00e2nc leguminoase, tofu \u0219i ciuperci aproape zilnic, a\u0219a c\u0103 nu-mi fac griji pentru proteine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"greselile-pe-care-le-am-facut-la-inceput\">Gre\u0219elile pe care le-am f\u0103cut la \u00eenceput<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e2nd am \u00eenceput cu macrobiotica am f\u0103cut c\u00e2teva gre\u0219eli pe care n-a\u0219 mai face.<\/strong> \u021ai le spun ca s\u0103 le evi\u021bi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li><strong>Am \u00eenceput cu dieta de 10 zile doar cu orez brun.<\/strong> Nu o recomand: dac\u0103 m\u0103n\u00e2nci doar cereale, ri\u0219ti malnutri\u021bie \u0219i scorbut, iar \u00een anii &#8217;60 au existat \u0219i decese. \u00cencepe cu varianta variat\u0103, de zi cu zi (mai multe \u00een <a href=\"https:\/\/gourmandelle.com\/ro\/dieta-macrobiotica\/\">ghidul meu despre dieta macrobiotic\u0103<\/a>).<\/li>\n\n\n<li><strong>Beam \u00een fiecare diminea\u021b\u0103 ap\u0103 c\u0103ldu\u021b\u0103 cu l\u0103m\u00e2ie \u0219i bicarbonat.<\/strong> Nu exist\u0103 nicio dovad\u0103 c\u0103 ajut\u0103, iar o linguri\u021b\u0103 de bicarbonat are mai mult de jum\u0103tate din limita zilnic\u0103 de sodiu.<\/li>\n\n\n<li><strong>Mestecam orez brun crud \u201e\u00eempotriva parazi\u021bilor\u201d<\/strong>, un sfat vechi al lui Ohsawa. Nu exist\u0103 dovezi c\u0103 func\u021bioneaz\u0103, iar orezul crud poate avea bacterii. Pentru parazi\u021bi e nevoie de medic.<\/li>\n\n\n<li><strong>Nu luam B12.<\/strong> Acum \u0219tiu mai bine.<\/li>\n\n<\/ul>\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\/2013\/03\/Adzuki-Beans-Veggie-Burger-Vegetarian-Beef-Burger.jpg\" alt=\"Burger vegetal cu fasole adzuki \u00eentr-o chifl\u0103 cu semin\u021be, cu salat\u0103 verde, felii de ridiche \u0219i castrave\u021bi mura\u021bi, pe un blat rustic de lemn, pe fundal gri.\" class=\"wp-image-192870\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/03\/Adzuki-Beans-Veggie-Burger-Vegetarian-Beef-Burger.jpg 1200w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/03\/Adzuki-Beans-Veggie-Burger-Vegetarian-Beef-Burger-600x900.jpg 600w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/03\/Adzuki-Beans-Veggie-Burger-Vegetarian-Beef-Burger-300x450.jpg 300w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/03\/Adzuki-Beans-Veggie-Burger-Vegetarian-Beef-Burger-683x1024.jpg 683w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/03\/Adzuki-Beans-Veggie-Burger-Vegetarian-Beef-Burger-768x1152.jpg 768w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2013\/03\/Adzuki-Beans-Veggie-Burger-Vegetarian-Beef-Burger-800x1200.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\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\">Vrei o s\u0103pt\u0103m\u00e2n\u0103 gata planificat\u0103? 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 \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=\"#\" method=\"post\" data-gd-signup data-f=\"201111269714953850\" 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=\"#\" method=\"post\" data-gd-signup data-f=\"201111270842172941\" 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=\"mai-multe-retete-macrobiotice\">Mai multe re\u021bete macrobiotice<\/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 pe <a href=\"https:\/\/www.pinterest.com\/gourmandelle\/macrobiotic-recipes\/\" target=\"_blank\" rel=\"noopener\">board-ul meu de Pinterest cu re\u021bete macrobiotice<\/a>. Pentru mai multe idei cu leguminoase, vezi <a href=\"https:\/\/gourmandelle.com\/ro\/retete-cu-linte\/\">re\u021betele cu linte<\/a> \u0219i <a href=\"https:\/\/gourmandelle.com\/ro\/retete-cu-naut\/\">re\u021betele cu n\u0103ut<\/a>, iar dac\u0103 g\u0103te\u0219ti cu buget mic, <a href=\"https:\/\/gourmandelle.com\/ro\/retete-vegane-ieftine\/\">re\u021betele mele vegane ieftine<\/a>.<\/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>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>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>Marco ML \u0219i colab. Consensul ISAPP despre alimentele fermentate. <em>Nat Rev Gastroenterol Hepatol<\/em> 2021. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33398112\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Al-Abri SA, Kearney T. Baking soda misuse as a home remedy. <em>J Clin Pharm Ther<\/em> 2014. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24313600\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>Morton RW \u0219i colab. Suplimentarea cu proteine \u0219i masa muscular\u0103: meta-analiz\u0103. <em>Br J Sports Med<\/em> 2018. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a><\/li>\n\n\n<li>EFSA. <a href=\"https:\/\/doi.org\/10.2903\/j.efsa.2012.2557\" target=\"_blank\" rel=\"noopener\">Valorile de referin\u021b\u0103 pentru proteine<\/a> (2012).<\/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<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/meniu-macrobiotic-ghid.jpg\" alt=\"Stir fry macrobiotic cu orez brun, broccoli \u0219i ardei \u00eentr-un bol de bambus, deasupra titlului Cum m\u0103n\u00e2nci macrobiotic: meniu pe o s\u0103pt\u0103m\u00e2n\u0103 \u0219i lista de cump\u0103r\u0103turi.\" class=\"wp-image-231495\" srcset=\"https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/meniu-macrobiotic-ghid.jpg 1000w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/meniu-macrobiotic-ghid-300x450.jpg 300w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/meniu-macrobiotic-ghid-683x1024.jpg 683w, https:\/\/gourmandelle.com\/wp-content\/uploads\/2026\/10\/meniu-macrobiotic-ghid-768x1152.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\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-easy-ro-1\"><strong class=\"schema-faq-question\">Cum \u00eencep s\u0103 m\u0103n\u00e2nc macrobiotic?<\/strong> <p class=\"schema-faq-answer\">\u00cencepe cu o schimbare pe zi: o cereal\u0103 integral\u0103 la pr\u00e2nz \u0219i la cin\u0103, un bol de sup\u0103 \u0219i leguminoase, apoi adaug\u0103 legume g\u0103tite \u0219i pu\u021bin murat; nu trebuie s\u0103 respec\u021bi toate regulile din prima zi.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-easy-ro-2\"><strong class=\"schema-faq-question\">Ce m\u0103n\u00e2nci diminea\u021ba \u00een dieta macrobiotic\u0103?<\/strong> <p class=\"schema-faq-answer\">De obicei ceva cald: terci de ov\u0103z, de mei sau din orez r\u0103mas, scramble de tofu sau sup\u0103 miso cu orez, ca \u00een Japonia.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-easy-ro-3\"><strong class=\"schema-faq-question\">Este scump\u0103 dieta macrobiotic\u0103?<\/strong> <p class=\"schema-faq-answer\">Nu, dac\u0103 o construie\u0219ti pe cereale \u0219i leguminoase uscate, care sunt printre cele mai ieftine alimente; produsele mai scumpe, ca miso sau algele, se folosesc \u00een cantit\u0103\u021bi mici.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-easy-ro-4\"><strong class=\"schema-faq-question\">Pot m\u00e2nca fructe \u00een dieta macrobiotic\u0103?<\/strong> <p class=\"schema-faq-answer\">Da. Tradi\u021bia macrobiotic\u0103 limiteaz\u0103 fructele la cele locale \u0219i de sezon, de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103, dar nu exist\u0103 un motiv de s\u0103n\u0103tate s\u0103 le sco\u021bi, iar eu m\u0103n\u00e2nc zilnic.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-easy-ro-5\"><strong class=\"schema-faq-question\">Trebuie s\u0103 m\u0103n\u00e2nc alge?<\/strong> <p class=\"schema-faq-answer\">Nu. Algele sunt tradi\u021bionale, dar ajung cantit\u0103\u021bi mici, iar kombu are foarte mult iod, deci nu e ceva de m\u00e2ncat zilnic \u00een cantit\u0103\u021bi mari.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-q-easy-ro-6\"><strong class=\"schema-faq-question\">C\u00e2t miso pot m\u00e2nca pe zi?<\/strong> <p class=\"schema-faq-answer\">Miso e s\u0103rat (aproximativ 0,9 g de sare la 10 g), a\u0219a c\u0103 una-dou\u0103 linguri\u021be \u00eentr-un bol de sup\u0103 sunt destul dac\u0103 \u00een ziua aceea folose\u0219ti \u0219i tamari sau mur\u0103turi.<\/p> <\/div> <\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n","protected":false},"excerpt":{"rendered":"<p>Cum m\u0103n\u00e2nc macrobiotic f\u0103r\u0103 s\u0103 urmez toate regulile: obiceiurile pe care le p\u0103strez, un meniu pe o s\u0103pt\u0103m\u00e2n\u0103, lista de cump\u0103r\u0103turi \u0219i gre\u0219elile de evitat.<\/p>\n","protected":false},"author":26,"featured_media":231495,"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-9251","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>Meniu macrobiotic pe o s\u0103pt\u0103m\u00e2n\u0103 + lista de 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