「食養生」という言葉を聞いたことはありますか。
マクロビオティックのルーツともされる「食に対する考え方」のことです。
【食養生】
健康保持や体質改善のため、体質・体調に応じて栄養を考えた食事をとったり節制したりすること。 コトバンクより抜粋
日常に密着した食べものに関わることなので、取り入れやすいのが嬉しいですね。
環境の変化やストレスにさらされやすい私たちにとって、知っておくだけで心強いまるでお守りのような「食の知恵」なのです。
心と身体のセルフケア、「食養」を知る
「食養学」とは食に対する考え方で、明治時代に活躍した軍医・石塚左玄が提唱したことでも知られています。
またマクロビオティックの創始者である桜沢如一は、幼少期に病弱だったのがこの食養で健康を取り戻したことから、マクロビオティックのルーツになった考え方でもあるのです。
人間は本来穀物を主食とする動物である「人類穀食動物論」、その土地で収穫される食べ物を重んじる「身土不二論」、陰陽のバランスを取り「中庸」のバランスを保つことが大切という「陰陽調和論」をはじめ、5つの柱となる考え方から成っています。
このことから私たち人類は本来、肉より野菜や雑穀を食べ、近郊で採れた旬の食材をいただき、食材の性質でバランスを取る食事をすることが、健康維持のための食事法の基礎になることがわかりますね。
知っておいて損はない
また病気の治療としての養生だけではなく、病気にならない健やかな身体作りに役立つアイデアが満載なので、特に現代女性にとって知っておいて損はない養生法（セルフケア）ですよ！
食養生には四季がある
食材に季節があるように、食養にも春夏秋冬に合ったケアがあります。
環境や気温の変化に影響を受けやすい私たちの身体を、いつも健やかに保つのに食養生は役立ってくれるでしょう。
石塚左玄の教えの中に、「春苦味、夏は酢の物、秋辛味、冬は油と合点して食え」というものがあります。この言葉を紐解いてみると、季節ごとに身体に必要なものが見えてきます。
体調を崩しやすい春（苦）
緑が芽吹き動物たちが冬眠から起き出す春には、自然の一部である人間の身体も新陳代謝が活発に。
気持ちのいい季節ですが、気温の上昇に心身がついていけずバランスを崩しやすい人も多いでしょう。
この時期にはよもぎやたらの芽、ふきのとうなどの山菜が旬を迎えます。このほろ苦い野菜こそが、冬の間に溜まった老廃物の排出を促してくれるのです。
肝臓を労わる夏（酢）
湿度の高い日本の夏はそれだけでも過酷なのに、近年では電車やオフィスなど室内との寒暖差の対応が大変ですよね。
特に冷え性に悩む女性にとっては、過ごしにくい季節かもしれませんね。
この時期に特に気を付けたいのは発汗です。汗をたくさんかくと、肝臓に負担がかかります。
疲れた肝臓を労わり調子を整えるには、陰性の酸味のものを摂るのがいいのだそう。食べるとスッキリするキュウリやわかめの酢の物、ちらし寿司などがおすすめですよ。
疲れた身体を立て直す秋（辛）
夏の暑さに消耗した身体を整え、冬に向けてエネルギーを蓄える秋。
ここでいう辛味とは塩分、塩気のこと。これらを加えることで胃腸が活発になり、食欲が促進されるのだそう。
しっかりと食べることで冬への備えにもなるのですね。
陰性に傾きがちな冬（油）
寒くて動かなくなりがちな冬は、身体も陰性になりがちです。
根菜など身体を冷えから守ってくれる冬食材の油を使った料理だと左玄は提案しています。陽性の身体へとバランスを取ることもでき、不足しがちな体内の油分も補うことができます。
難しく考える前にまずはこれから！
先人たちが受け継いできた日本の伝統的な食事は、やはり私たちの身体にとって理にかなっているようです。
ただ忘れたくないのは「食養生」のベースとなる考えを尊重しつつも、ここでもやはり「身体／自分の声」を聞いて食べるということ。私たちの身体はそれぞれ違う上、そのときの状況や体調によっても、何を食べるのが効果的かという答えも変わってきます。
もちろん食材それぞれのもつ性質（陰陽など）はあるので、自分の身体が「陰陽どちらかに傾いたらそのバランスを取る」くらいに大らかに考えるのが大切です。
手軽に始められる食養生のポイント3つ
私たちが毎日の食事に手軽に取り入れられる「食養生」として、3つのポイントを意識するところからはじめてみませんか。
- 1.近郊で採れた季節のものを食べる
- 2.肉はハレの日のご馳走！野菜や穀物を中心の食事をする
- 3.食べ過ぎない
近郊で採れた旬食材で必要な栄養を摂取
「身土不二論」にある通り、近郊で採れた旬食材にはその土地に住む人に必要な栄養が摂取できるというメリットもあります。
肉料理は「上質なものを少量」楽しむ
そして肉料理についてですが、特に私たち日本人は肉を消化できる身体としては適していないのだとか。
でももちろん美味しく、パワーが漲る肉料理もたまには食べたいですよね。そんなときは特別なハレの日のご馳走として「上質なものを少量」嗜む程度に楽しんではいかがでしょう。
腹八分目を意識しよう
私たちは何か不調を感じるといつも「何かを食べて補う」という考えが染みついていますが、「食べない」ことのメリットも実はとても偉大なのです。
できるだけ腹八分目を目指して、食べ過ぎないように心がけたいものですね。
気軽な食養フード「玄米おにぎり」と「味噌汁」
いざ、食養生の考え方をベースに料理をしようとする時、どこから手を付けたらいいか迷ったら、玄米おにぎりと旬素材たっぷりのお味噌汁からはじめてみることをおすすめ！
玄米も例えば体温の高い子供など、身体や体調によって合う合わないがあるので、精米の度合いを調節した「分搗き米」や「雑穀米」などで代用してもいいですね。
▶︎▶︎玄米については別記事で詳しく紹介しています。「玄米と白米の違いやメリット・デメリット。知ることでちゃんと選べる自分に」▶︎▶︎▶︎
他にも、適量の天然塩を振りかけて握るおにぎりは立派な養生フードです。
また旬の野菜をたっぷり使ったお味噌汁も添えれば完璧！オーガニックや特別栽培の野菜を選ぶのはもちろんですが、味噌も伝統製法で丁寧に作られたものを使ってくださいね。
もっと詳しく食養生を知りたい人におすすめの本
食養の世界はとにかく奥が深く面白いです。
もっと詳しく学びたい人におすすめの本を選びました。
『若杉友子の「一汁一菜」食養生活』若杉友子著
現代を生きる女性に向けたバイブルのような一冊。
石塚左玄や桜沢如一の考えをベースに、「若杉ばあちゃん」ならではの食養法が書かれています。
伝統的な和食で健康を取り戻せば、多くの女性が抱える婦人科系の悩みなども解消されるという体験談や、実際に使えるレシピなど内容満載です。
『女性のための養生ごはん』青山有紀著
中医薬膳師としての資格を持つ料理人、青山有紀さんの著書。
この本は「気」と「血」を補い巡らす、韓国の薬膳「韓方」のレシピ本なので、疲れやすかったり、冷えや貧血などが慢性化している女性にこそ参考にしてもらいたい一冊です。
『運を呼び込む 神様ごはん』ちこ著
大阪のベッドタウン、樟葉（くずは）を中心に飲食店を展開する「開運料理人」ちこさんの著書。
食養について特に触れているわけではありませんが、日本人としての食事への向き合い方について丁寧に書かれていて、大切な何かを思い出せる一冊です。
読むだけでシャンと背筋が伸び、食事をいただけるありがたさが漲ってくるよう！
本当の意味での食養生とは、こういう精神性も含むのだろうと思わされます。
まとめ
食養生のことを知るほどに、「食」の可能性に驚かされます。
「私たちは食べたものでできている」ことはあまりに有名です。まずは楽しみながら、身体と向き合う食養を取り入れてみてはいかがでしょう。
文：mia 構成：mia 編集：さくみ
COMMENT
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