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企業様向け資料「薬膳を知ろう!」
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企業様向け資料の一例です。 薬膳料理教室のHPは下記リンクより。 http://lasante-cooking.com/
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5 Public speaking tips from TED - Visualized summary
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Time Management & Productivity - Best Practices
The six step guide to practical project management
The six step guide to practical project management
Beginners Guide to TikTok for Search - Rachel Pearson - We are Tilt __ Bright...
Beginners Guide to TikTok for Search - Rachel Pearson - We are Tilt __ Bright...
企業様向け資料「薬膳を知ろう!」
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「薬膳」を知ろう! 1
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目次 1. 自己紹介 2. 薬膳とは a.
西洋医学と東洋医学の違い b. からだの仕組み(気血津液) c. 外的要因と内的要因 d. 食べ物の効能 3. 体質診断 a. 中医学による簡単な診断 b. 各体質の特徴 c. 薬膳の施膳例 4. 冬の薬膳 a. 冬が身体に与える影響 b. 冬に良い食材・NG食材 5. 調理実習 a. かぼちゃと山芋の黒酢漬け b. 参鶏湯風麺 c. 温かい豆乳プリン風 2
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ドリンクの紹介 当帰(とうき) 【効能】 ▪ 補血・回陽作用 血を補い、陽気を巡らせ、冷えを解消 月経不順・月経痛・月経停止・子宮内膜症・腹 痛・貧血性の頭痛 ▪ 安胎作用 体を温め、婦人科系の働きを活性化 不妊症に良く、妊婦においては安胎をはかる ▪
通便作用 冷え、腹部の血流不全によって起こる便秘に 対し、血流を改善し、腸の働きを促進し、便秘 を解消する 3
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1. 自己紹介 4
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自己紹介 MIHO 国際中医薬膳師 メディカルハーブ 少人数制の薬膳料理教室を開催しています HP : http://lasante-cooking.com/ Twitter
: @yakuzen_miho Instagram : @miho.lasante 5
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2. 薬膳とは 食事からからだのバランスを 整えよう 6
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西洋医学 ★ 血液検査などの科学的な検 査などを用いて、病気の原 因(=病因)を特定し、そ の病因を取り除いて治療す る ★ 病因がはっきりしている病 気が得意 例)インフルエンザなどの 感染症、ガンなど 西洋医学と東洋医学の違い 東洋医学 ★
患者さんの自覚症状に着目 して、からだのバランスを 整えることで治療する ★ 病因がはっきりしない病気 にも対応できる 例)冷え、慢性的な疲労、 めまいなど 7 参考:https://www.dtod.ne.jp/resident/feature/smartdr/article16_3.php 薬膳は、中国の医学である、「中医学」を基礎として発展し、 季節や体質に合わせ、食事を通じてからだのバランスを整えていきます
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からだの仕組み(気血津液) 気 血 津 液 人間のからだ ★ 気 体内を流れるエネルギーで、生命 の根源となるものです ★ 血 血液のようなもので、全身に栄養 分を行き渡らせる作用を持ちます ★
津液(しんえき) 血以外の体液すべてので、体内各 所を潤します 参考:http://www.fukudaryu.co.jp/kanpou04.html http://www.kampoyubi.jp/learn/basic/02.html 気・血・津液が不足したり滞ったりするとからだに異変が起きます。 薬膳では、食事によって、不足した気血津液を補ったり、滞ったものを流したりすることで、 からだのバランスを整え、不調を和らげていきます。 8
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外的要因と内的要因 気 血 津 液 内的要因 ★ ストレス 過度なストレスは発散する力がな くなり、気血津液を滞らせる原因 となります ★ 感情 怒・喜・思・悲・驚により気血津 液が変化します ★
年齢 年をとると、パワーが不足し、気 血津液を巡らせにくくなります 外的要因 ★ 邪気 空気中に存在する悪いもの(=邪 気)がからだに入ると不調を引き 起こします 邪気には以下の6種類あります 「風・火・暑・湿・燥・寒」 ★ 職場の環境 水仕事や立ちっぱなし仕事など、 仕事の環境により、バランスが乱 れます 例)お花屋さん 気血津液は、外的要因と内的要因により影響を受けます 9
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食べ物の効能 すべての食べ物には効能があります。 代表的な分類方法を紹介します。 ▪ からだに現れる変化による分類 「温・熱・平・寒・涼」 ▪ 味による分類 「酸味・苦味・甘味・辛味・鹹味(かんみ)」 ▪
臓腑への効能による分類 「五臓六腑など」 例)枸杞子(クコの実) 平/甘味/肝・腎・肺 10 外的・内的要因により乱れたからだのバランスを 食べ物のもつ効能を通じて、整えていきます
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3. 体質診断 自分の体質を知ろう 11
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体質診断 気虚 少し動くとすぐ 疲れる 血虚 顔色が悪い(青 白い) 陰虚 手足や顔の ほてりやのぼせ ご自身の体質を知ることで、摂るべき食材・避けるべき食材がわかります。 バランスに偏りがある体質として、大きく以下の 7つがあります。 気滞 便秘と下痢を繰り 返す 血瘀 首や肩が凝りやす い 水滞 むくみやすいく、 ちょっと太め 陽虚 寒がりで温かい ものを好む 大きく、不足している(虚している)か、滞っているか、に分けられます 体質診断をやってみましょう! 参考:体質・症状別薬膳の実勢 12
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気虚 治法(治し方) 気を補って治療します お勧めの食材 お米/山芋/かぼちゃ/鶏肉/鰯 13 特徴 気が不足し、全身の生理機能が 衰退した状態 主な症状 ・少し動くとすぐ疲れる ・風邪をひきやすい ・軟便気味 ・昼間自然に汗が出る ・何かをする気力が起きない ・めまい、息切れ、顔色が悪い (黄・白っぽい) ・月経期間は短く、量は多いが 色が淡く、さらっとしている ・月経がダラダラと続いたり、 不正出血が起きやすい 参考:体質・症状別薬膳の実勢
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血虚 治法(治し方) 不足する血を養います お勧めの食材 ほうれん草/牛肉/ぶり/プルーン 14 特徴 血が不足し、全身に栄養と潤い が行き渡らなくなる状態 主な症状 ・顔色が悪い(青白い) ・皮膚・髪に色艶がない ・爪や唇の色が薄い ・手足がしびれたり感覚が麻痺 することがある ・舌の色が白っぽく、苔がない ・ちょっとしたことで不安にな る ・月経周期が長めで量が少な く、色が薄い 参考:体質・症状別薬膳の実勢
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治法(治し方) 温熱性の食材を摂るなど、「陽」を 補います お勧めの食材 海老/にら/くるみ 陽虚 15 特徴 気虚が長くなり、冷えの症状が 加わった状態 主な症状 ・寒がりで温かいものを好む ・手足が冷たい ・尿が多くて透明 ・舌が大きい ・低体温気味 ・足腰が冷えてだるい ・性欲が低下する 参考:体質・症状別薬膳の実勢
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陰虚 治法(治し方) からだを潤しつつ栄養分を補います からだにこもった熱を冷まします お勧めの食材 クコの実/牡蠣/山芋 16 特徴 血・津液が不足し、虚熱がある 状態 主な症状 ・手足や顔のほてりやのぼせ ・寝つきが悪い、布団に入ると 耳鳴りがする ・便が乾燥している ・短気でイライラしやすい ・月経期間は短め(2~3日)で量 は少なく色は赤色 ・おりものが少ない ・痩せ気味 参考:体質・症状別薬膳の実勢
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気滞 治法(治し方) 消化を助ける食材などを用いて、 気の巡りを良くします お勧めの食材 玉ねぎ/鮭/オレンジ/金柑 17 特徴 気の巡りが停滞してしまう状態 主な症状 ・お腹が張りやすく、ガスや しゃっくりが多い ・便秘と下痢を繰り返す ・胸、乳房、両脇が張るように 痛む ・月経期間は不安定 ・月経時はお腹が張り、時に痛 む ・経血量は多いか、少なくてダ ラダラ続く、色は黒っぽい赤 ・食欲は不安定 ・ため息をよくつく 参考:体質・症状別薬膳の実勢
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瘀血 治法(治し方) 瘀血を解消する食材などを用いて、 血の巡りを良くします お勧めの食材 茄子/黒砂糖/黒ゴマ/黒米 18 特徴 血の巡りが停滞してしまう状態 主な症状 ・身体の特定の場所が刺すよう に痛む、夜に悪化する ・皮膚のくすみ、シミ・そばか すなどが気になる ・爪や唇の色が暗い(紫色っぽ い) ・首や肩が凝りやすい ・舌の裏側に血管が太く浮き出 ている ・月経期間が長めで、量は多 く、色は黒っぽい赤色 ・刺すような月経痛がある 参考:体質・症状別薬膳の実勢
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水滞 治法(治し方) 体内の余分な水分を排出させる作用 のある食材を用います お勧めの食材 小豆/緑豆/黒豆 19 特徴 水分の代謝が低下してしまう状 態 主な症状 ・むくみやすいか、ちょっと太 め ・身体や頭が重だるい ・尿の出が悪い ・便がすっきりと出ない(軟便) ・舌に黄色の苔が多くてネバネ バしている ・月経期間は正常だが、月経前 にお腹が張ったり身体がむくみ やすい ・黄色のネバネバしたおりもの が多い 参考:体質・症状別薬膳の実勢
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薬膳の施膳例 弁証:気血両虚 月経が3日間と短く、気血が不足して いると考えられる。また、日頃から 疲れやすいのも、気が不足している 証拠 治法:気や血を補う食物の摂取 食物: 気に良いもの(補気) 長いも、かぼちゃ、お米、鶏肉 血に良いもの(補血) レバー、ほうれん草、プルーン A子さん(女性・39歳) 悩み:月経痛 月経期間は3日間。終わる頃し くしくと下腹部が痛くなる。手 を当てると痛みが軽減。経血量 は少なく、色は淡い。また、日 頃から疲れやすく、顔色がいつ も冴えない。 20
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4. 冬の薬膳 冬の特徴を知ろう 21
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冬の特徴 気 血 津 液 冬と薬膳 ★ 邪気 -
寒 冬は一年で最も寒く、からだが縮こま り、血の巡りが悪くなります ★ 腎への影響 五臓六腑の中でも、特に「腎」が寒さに 弱いです 腎は生殖器官や免疫力、水分代謝をつか さどる臓器であり、腎が消耗するとむく みや腰痛、月経痛が起こりやすくなりま す 邪気(寒) 22
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冬に良い食材・NG食材 冬に良い食材 ▪ 黒い食べ物 腎には、黒い食べ物が良いとされています 黒ゴマ/黒豆/わかめ/昆布 ▪ 塩辛い食べ物(鹹味) 鹹味の食べ物には、からだを温める作用があります わかめ/もずく/昆布 冬にNGな食べ物 ▪
生物・南の国で取れた食べ物 からだを冷やす作用があります 刺し身/バナナ/パイナップル 23
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5. 調理実習 美味しい料理を作りましょう 24
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かぼちゃと山芋の黒酢漬け 《薬膳POINT》 南瓜・・・脾胃を温めてくれるので胃が弱ってる時や、胃がもともと弱 い人は積極的に。 長芋・・・肌の潤い、肺を潤す力を持っている長芋。疲労、倦怠、咳、 頻尿、寝汗、自汗(じかん:昼間勝手に汗が出る症状 )、口の渇きに 効果がある エリンギ・・・乾燥する季節は体の津液 (しんえき:体に必要な水分の 総称)が不足しがちになるので、津液を補う代表食材。 蜂蜜・・・脾胃を守りながら、薬や食材をなるべく体に止まらせてくれ るような働きをしてくれる。 生姜・・・体を温めてくれる。脾をいたわってくれる。風邪や気分がす ぐれないときにGOOD 鷹の爪・・・目の疲れ、高血圧などに効果が期待できます。ガン予 防、肥満予防、血栓予防にも◎ 25
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基本の参鶏湯風麺 《薬膳POINT》 鶏肉・・・体力の低下、食欲不振に鶏肉は最適です。胃腸が冷えて 下痢をしやすい人、また便秘の人に効果を発揮してくれる食材 棗・・・棗は1日3個食べると老けないと言われているほどのスー パーフード。 にんにく・・・生で食べると熱の力を持っている。熱を加えると甘味が あり温性の性質に変わるにんにく。どちらにしろ、消化器官を温め てくれる(温中)。また下痢や食欲不振、風寒感冒によい 松の実・・・中国では「仙人の食」と呼ばれ、滋養強壮や老化防止に よいと言われています。肌や内臓の粘膜に潤いを与え、食欲や便 通を促進させる効果がある。 26
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温かい豆乳プリン風 《薬膳POINT》 豆腐・・・肌や口の乾燥を防ぎ、下痢などを予防。母乳を促してくれ る。 黒砂糖・・・胸が悶々とする時、胃が冷える、脾胃虚弱体質の人に おすすめ。血の巡りをよくしてくれるので、血瘀 (けつお)体質の人は 積極的に摂取しましょう。 生姜・・・生姜は体を温め邪気を発散させる効果がある。また、「気 を開く」という意味もあり、気分を爽やかにしてくれる。 27
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28 ご清聴 ありがとうございました
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