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★  jp-Swiss-journal  ━　Vol. 84 – January 27, 2007 (Swiss Time)
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【 目次 / INDEX / INHALTSVERZEICHNIS 】

【J】	日々の薬膳	明子　ヒューリマン
【E】	Everyday cooking with Yakuzen	Akiko Hürlimann

□━━━━━━━━━━━━━━━【日本語 】━━━━━━━━━━━━━━□

日々の薬膳

明子　ヒューリマン

およそ人の口に入る物はすべからく生命維持に関わる何らかの薬効があると言えよう。しかし、人それぞれ体質、健康状態、生活習慣が異なるのだから、薬効も一様とは行かないのは自明の理だ。従って自分の体の弱点を知り、それを補う効果のある食べ物を上手く取り入れれば、病気の予防になり、且つ快適に生きられる筈だ。それには自分の体の弱点を把握する必要があるのだが、かかりつけの鍼灸医によると、一般的に春は肝臓、夏は心臓、秋は腎臓、冬は肺が弱る傾向があるそうだ。季節の状況から見て理に叶っているし、自身でも大いに思い当たる節があった。更に、手元にある東洋医学の入門書によると、これらの臓器の生理作用は簡単に言うと、肝臓は爪と目、心臓は顔と舌、肺は毛と鼻、腎臓は髪と耳の状態で夫々把握出来ると書いてある。肝臓にウィークポイントがある筆者は、肝臓が弱ると先ず眼精疲労を感じるので直ぐ分かる。腎臓が弱った時には、お小水の出がチョロチョロになり、それに耳の内部がカサカサして荒れたので納得。低血圧気味の時は舌が白っぽくなるし、寒い冬の間は気管支や肺に炎症が起る事が多い。

これらの基本的な症状が出たら、身近な食品で薬膳を考えるようになった。今の季節の食材で考えてみよう。食の中心は何と言っても野菜だ。振り返ってみると、30年近く前スイスに来たばかりの頃は、料理の仕方が分かる野菜が少なくてとても困った記憶がある。その後間もなくほっそりとしたものではあるが、白菜が店頭に出た時には小躍りしたものだ。この一事で和食に占める白菜の存在感をしみじみ認識したものだ。その後、同じくスリムながら大根が登場し、更に小ぶりの長葱が出てきて、欠かせない和食の脇役が揃った。ポロネギは如何せん太過ぎる。栗かぼちゃが手に入る様になり、おまけに牛蒡も発見してからはこの上なく満足な食卓になってきた。これらお馴染みの野菜はそれなりに薬効が知られているが、効果の実感できる量的目安が分からないので、その効果の実感も湧かなかった。が、毎日摂り続ける内に、或る日突然気付く事があった。

先ず白菜で素晴らしい薬効を実感した。肝臓が弱っていた時過剰な発汗がしばしばあった。鍼灸医は、肝臓が熱を持っているので、白菜スープを食べるようにと言った。春から秋まで食べ続けていたら、いつの間にか症状が治まっていた。白菜は弱火でじっくり煮ると塩を加えるだけで大変美味しいスープが出るので、毎日食べても飽きることがない。長ネギを加えると更に深い味になる。キャベツについては、秋から冬にかけて白と赤キャベツが出回る。千切りにしたものを、固目のものは軽く電子レンジにかけてから甘酢につけると、美味しい簡単漬けになる。これは日持ちがして大変重宝だ。秋から冬にかけて朝夕食べたら、ある日年中ガサガサだった足の裏がつるりときれいになっていた。知っていたら破かなくて済んだストッキングが随分あったろう。顔面の脂気も目に見えて減った。更に胃酸が逆流する胃炎に襲われる事も殆ど無くなってきた。胃腸に良いと言われているフェンネル（ウイキョウ）の塊茎が安価に出回るようになると、これも薄切りにして加えている。セロリよりは繊維が柔らかい。こうして、台所ではひたすら野菜を刻む。一度刻んでおけば２〜３日は手間が省ける。こうして先ず胃腸を整えると肝腎への負担が減り、新陳代謝が良くなるので、ひいては全身状態が改善するのを実感出来た。

動物性の蛋白源は、基本は卵と魚とたまに肉。骨粗鬆症を防ぐ為にも、脳を始め体を維持する為にも必須の栄養素だ。健脳効果については未確認だが、駄目押しで毎日胡桃も食べている。秋以降、日持ちのするシメサバを作る為に、鯖の入荷を心待ちにしてきた。が、昨今の漁業資源の減少のせいか、一向に店頭でお目にかかれないので、オリーヴ油漬の缶詰で我慢している。鮭やマスは冷凍庫の常備品。焼いて大根おろしに醤油をかけるシンプル調理が最高。最近、近所の肉屋でマグロの切身が買えるようになって驚いた。新鮮な赤身で、鉄分を補いたい時、牛肉の代わりになる。植物蛋白源として豆腐は無くてはならない食品だが、生憎スイスのスーパーマーケットで口当たりの良い美味しい豆腐は未だ手に入らない。取敢えず輸入のテトラパック入り森永豆腐で間に合わせている。海藻類については、スイスでもダイエット効果が認識され始めて、若布入りインスタントスープが数年前からスーパーマーケットで売られるようになったし、錠剤の海草が健康食品店で買えるようになった。が、美味しく食べる方法を知っている日本人が注目する代物ではない。一度にたっぷり食べる昆布巻きの効果は顕著で、数日後には白髪が目立たなくなっているのに気付く。同年輩の隣人達の男性の頭髪はすっかり銀色だが、海藻類を多く摂る我家では白髪も未だ半分以下だ。

元気な地方の高齢者の食事を調べた日本の本に、「昔はばっかり食だった」と書いてあった。つまり、特にあれこれの食品を摂らなくても、自家製の玄米や雑穀、季節の野菜等の簡単な食事で、結構美味しく、健康に長生き出来るものだそうだ。美味しいといえば、スイスは乳製品の王国だが、料理用バターと生クリームは我家では常備していない。余りに美味し過ぎて、日持ちのしない脂肪分が多過ぎるから。その代わり、牛乳とチーズとヨーグルトは毎日味わいながら適宜摂っている。料理用の油はオリーブ油かごま油を使っている。スイスの高齢者は食事に対して保守的な傾向があるようだが、伝統の食事に満足して長生きしている人々は多い。これは健康的な「ばっかり食」が踏襲されているからと言えそうだ。とは言え、近年スイスの食卓にもグルメブームが忍び寄っている。2001年11月から連邦政府といくつかの特殊法人が共同で、«毎日5種類の果物と野菜»と言う名の啓蒙活動を始めた。前年に行われた調査で、82％の回答者が適切な食品の摂取をしているという結果が出たにも関わらず、現実には人口の3分の１が肥満で、野菜や果物の摂取量が少ないという事実が明らかになったからだ。1日5品目の野菜と果物は実行可能だ。薬膳も先ずはシンプルで胃腸に優しい食事を摂る事が基本ではないかと思うに至った。これは経済的でエコロジカルでもある。最後に、カロリー摂取を抑えるには、野菜、たんぱく質、炭水化物の順に食べると良いそうです。

薬膳： http://www.yakuzen.com/

東洋医学：　http://toyo-igaku.com/

医学・健康情報サイト：　http://www.j-medical.net/

Gesundheitsförderung durch gesunde Ernährung:

http://www.swisscancer.ch/index.php?id=112 (D/F/I)

Die Schweizerische Gesellschaft für Ernährung (SGE):

http://www.sge-ssn.ch/ (D/F/I)

【編集後記 】

書始めてから、果てしの無いテーマである事に気付いた。時既に遅し！先ずは自分で実践した事を書いてみた。一歩一歩、自分の体に合う食を探求する旅の途中であれば、発見を楽しみながら薬膳を続けようと思う。次回のテーマは再び国民投票について。

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Everyday cooking with Yakuzen

Akiko Hürlimann

As far as concerning to things coming into human mouth, we can say that they have some medicinal effects for maintaining our life. However, its axiom is that medicinal effects cannot be the same to every person, because body-build, health condition, and lifestyle habits are different. Therefore, if you know the week point of your body, and eat food that has effects of compensation, then you should be able to prevent illness and create your life better. In order to realize that, you need to know the week points of your body. According to my acupuncturist, generally speaking, it is our liver in spring, heart in summer, kidney in autumn, and lung in winter that are tending to be weak. It makes sense according to the climate of each season. I myself too have discernible impacts on that indeed. Furthermore, my introductory book of Oriental medicine shows physiologic activities of those organs, to put it simply, it can be seen at nails and eyes for the [liver], at face and tongue for the [heart], at hair and nose for the [lung], and at scalp hair and ears for the [kidney]. My week point is at the liver; when my liver becomes weak, at first, I immediately notice it through tired eyes. When my kidney becomes weak, I understand it through my slow urinary stream, and wreaking havoc on my ears. When my blood pressure is low, my tongue is pale, and in cold winter, from time to time, I get an inflammation with my bronchus or lung.

When I had these basic symptoms, I began to think of Yakuzen with familiar foods. Let's think about it with present seasonal foods. The major part of meal must be vegetables. Looking back over the past, when I'd just come to Switzerland about thirty years ago, I had problems that I wasn't able to find vegetables that I knew how to cook. Soon later, China cabbage (hakusai), even it was quite slim, appeared in shops and I jumped with joy. By that fact, I feelingly acknowledged the presence of China cabbage in the Japanese cooking. And then, radish (daikon) came on the market; it was slim too, and a small type of Welsh onion (green onion), called here as [Silberzwiebeln (Winterzwiebeln)]; the supporting cast for Japanese cooking was completed. Unfortunately leek is too thick. Now, we can get Japanese squash as well as edible burdock; our meals have become very satisfactory. These familiar vegetables are reasonably known for its individual medicinal effects. However, I did not know the appropriate portion needed to realize the effects; I could not feel that it was real. But, since I've eaten them everyday, one day, I discovered something.

First of all, I experienced an actual feeling of the wonderful medicinal effects with China cabbage. During the period of my liver's weakness, I often experienced heavy sweating. My acupuncturist instructed me to eat China cabbage soup every day. I continuously ate it from Spring till Autumn, before I realized it, the symptoms had disappeared. If you cook China cabbage by low temperature, it makes a very good soup, add only salt. We've never fed up even eating it every day. By adding some leek, the taste becomes deeper. About cabbage, we can buy white and red one from autumn till winter. Shredded cabbage, if it's hard, shortly heat in microwave and add sugared vinegar (su), it becomes a delicious quick pickle. It can be kept longer, so it is very convenient. I ate it every morning and evening from autumn till winter. One day I found that my eternal leathery volar skin became fine. If I knew that before, there must have been lots of pairs of nylon stockings needn't to be made runs. My complexion became obviously less greasy. Additionally, gastric inflammation caused by reflux of stomach acid rarely happens now. Florence fennel is said to be good for the stomach and intestine. When it becomes cheaper at the market, I also sliced it and added to that cabbage. Fennel is softer than celery. In my kitchen, I simply continuously shred vegetables like that. If I prepare it once, I can save the work 2 to 3 days. At first, conditioning stomach and intestines like that, I can reduce burden to liver and kidney; the efficiency of metabolism will improve and I eventually could feel an improved general condition.

The base of animal proteins is eggs and fish, occasionally meat. In order to prevent osteoporosis and maintain our brain and body that is fundamental nutrient. About strengthening brain effects, I haven't confirmed it yet, but for doubly sure, I eat also some walnuts everyday. Since autumn, I've waited for the incoming of mackerel at market for preparing pickled <Shimesaba>. However, probably due to recent decreasing fishery resources, I can hardly find it; I compromise with tinned oiled ones. Salmon and trout are regular stocks in our freezer. Simple cooking is the best, such as grilled together with grated radish and soy sauce. Recently, I was astonished that we could buy a piece of fresh Tuna (maguro) at our local butcher. That was very fresh red fish meat; when I need to intake iron, it can be a replacement of beef. As to vegetable proteins, Tofu is an indispensable food, but unfortunately at no supermarket in Switzerland, we can find fine delicious Tofu yet. As an alternative, therefore, I buy imported Morinaga Tofu packed in a carton. Seaweed began to be recognized due to its diet effect in Switzerland; supermarkets sell instant soup with Wakame since few years, or you can buy seaweed tablets at health food stores. But those products are not attractive at all to Japanese, who know how to prepare seaweed in a delicious way. The effect of Kobumaki (tangle roll) is quite remarkable provided that you eat a proper portion at once. A few days later, you'll find less gray hair on your head. Our neighbors of the same generation have entirely gray hair. But as we eat often seaweed, we have gray hair less than a half.

A Japanese book studied nutrition of fit rural aging people, describing "The meal was always the same in the past". That's means without eating all sorts of things, we can enjoy our meal and live healthy and long, by simple meals of self planted brown rice, coarse cereals, and seasonal vegetables. Talking about delicious things, Switzerland is a kingdom of daily products; cooking butter and fresh cream are not always kept at our home. Because it's too delicious and too much fat spoils rapidly. We enjoy eating a reasonable portion of milk, cheese, and yogurt everyday instead. For cooking, we use olive oil or sesame oil. Swiss elderly people tend to be conservative about meals, though many of them are satisfied with their traditional meals and live longer. This means that they follow healthy "always the same meal" habits. Nevertheless, the recent gourmet boom creeps on the dinner table of Switzerland. As from November 2001, the federal government together with several specialized public institutions started a campaign called "Every day 5 fruits and vegetables". Research conducted in previous years showed that 82% of the answers had appropriate eating habits; actually, the fact made known is, that a third of the population is obesity and eats not sufficient vegetables and fruit. Five items of fruit and vegetables per day should be possible. I came to the conclusion about the principles of Yakuzen; at first, have a simple and gentle meal for your gastrointestinal. This is economical and ecological too. Last of all, it is said that in order to control calorie uptake, you should better eat in the following order: vegetable, protein, and carbohydrate.

Yakuzen： http://www.yakuzen.com/

Oriental Medicine：　http://toyo-igaku.com/

Medicine・healthcare site：　http://www.j-medical.net/

【 Editor's comment 】

After starting to write, I recognized the theme is endless. It's too late! At first, I wrote only things that I experienced. Step by step, as I am on the way of looking for foods that suit me, I shall continue my Yakuzen and enjoy new discovery. Next version will be again about national votes.

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