12. sachnauanduongsinhohsawa.pdf

7/26/2019 12. sachnauanduongsinhohsawa.pdf

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SScchhNNuunnDDnnggSSiinnhhOOhhssaawwaa

TThhuu--BBaa

V VI


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PUBLISHED BYV VI

Copyright 1991, 2012by Nguyn ThThu-Ba & V VI

website: http://www.voviphatphap.org

All Rights ReservedPrinted in the United States of AmericaSeptember 2012

Unicode versionFirst Edition, Set in San Jose, California

ISBN 978-1-933667-25-6


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Sch Nu n Dng Sinh Ohsawa

NNgguuyynnTThhTThhuu--BBaa((11992200--11999944))


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Thu-Ba


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Sch Nu n Dng Sinh Ohsawa | i

i nCNguyn b Trc v chu ngoi CNguynb Hc, chai u l bc snho ca thi xa. Tt cbnb gi b l Thu-Ba. B l ngi n b Vit Nam duynht i truyn b Dng Sinh bn Chu u v Chu Mtnm 1966 cho n lc b mt, nm 1995.

B sinh ti nng nm 1920. Cha m cho i hcch Nho cho n 12 tui, nm 1932 vo hc ti cctrng cng cho n ht chng trnh Trung Hc Nht Cp. Nm 1941, lp gia nh. Nm k, sinh acon gi u lng mt cch rt kh khn. B thng k:"Trong thi kthai nghn, ti dng ton thc n m, vkhng bit qua mt t g v lut m Dng. Khi sinhcon, do tnh trng m ca c th, ti b bng huyttrm trng, l nguyn nhn khin sau ny, cthbcc thbnh tt xm nhp, sng thit l khs.."B phi vo Saigon cha bnh.

Nm 1965, do duyn Tri, gp c n s, hai ngb Ohsawa, hai v t ca Dng Sinh, theo li mi ca

chng b, tNht Bn thn hnh qua cha bnh cho b.B Lima Ohsawa dy cho b cch nu nng cc mn nDng Sinh t cha bnh v gi gn sc khe. Bngy m nghin cu cun LE ZEN MACROBIOTIQUEca ng Ohsawa, v nh thay i cch n ung ngtheo lut m Dng, b lnh bnh, b c ti sinh."Sut bao nhiu nm Tri, ti b bnh tt dy v,

nh Mnh ban cho chng ti cun sch qu gi, ngem v cho ti, v t, nh phng php n ungthn diu y, ti trit ht bnh tt."

1966, i dHi NghDng Sinh Quc TI ti NhtBn, kt thn vi ng Ren Lvy, Gim c Trung Tm


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ii |Thu-Ba

CUISINE ET SANT, Saint-Gaudens, v b FranoiseRivire, Gim c Trung Tm TENRYU Ba-L (nay lCIMO).

1968, cng chng i dHi NghDng Sinh QucTII ti Php.

1970, sng lp Hi Dng Sinh Vit Nam u tin Saigon.

Tnm 1970 n 1975, ln lt mba tim - qunn Dng Sinh Saigon, tim th ba theo li yu cuca chnh quyn mi.

Nm 1980, b cng chng sang Php on tvi gianh con gi min Pyrnes. Sau , b c cc bn Ba L quen hi i dhai Hi NghQuc TNht Bn

v Php mi ln hp tc ti cc Trung Tm ca h, v t, dn ht thi gi v nng lc hc hi thm nirng kin thc v Dng Sinh pha ch cc mn nmt cch tuyt ho hu gip b con dit trbnh honsng hnh phc.

Cun sch ny vit theo kinh nghim hc hi t25nm nay, gm cc mn n truyn thng Vit Nam phachtheo qun bnh m Dng, n ngon ming m licn cha c bnh tt.


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Sch Nu n Dng Sinh Ohsawa | iii

KKnnhhDDnnggHHnnggHHnn

SSoonnggtthhnnttii

HHaaiiNNggiibbaanncchhooccoonn

SSSSnnggvvggiinnyy

CChhaaMMnnuuiittii

TTiinnSSiinnhhvvBBLLiimmaaOOhhssaawwaa

HHaaiiVVccpphhppllllmmcchhooccoonnTTiiSSiinnhh

nnppnnSSiinnhhTThhnnhh

XXiinnmmiimmiiTTrriinn

Nguy

n Th

Thu a


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iv |Thu-Ba


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Sch Nu n Dng Sinh Ohsawa | v

MMccLLcc

Li Mu

Thut Trng Sinh................................................................. 1

Li Ta I

Ren Lvy............................................................................ 17

L

i T

a II

Christine de Castro............................................................... 21

Phn I

CU CHUYN TI SINH ............................................ 27

Phn II

CCH THC NU CC MN N DNG SINH ......... 45

I. G

O L

T

1. Nu bng ni p hi ...................................................................... 472. Cm nu bng ni thng ............................................................. 483. Cm trn vi k nu ni p hi...................................................... 494. Cm go lt ghkhoai .................................................................. 505. Cm go lt nu vi hnh nc tng .......................................... 506. Cm Qung ng .......................................................................... 517. Cm go lt rang mui (mn ring Thu-Ba) ................................. 528. Bnh m cm vt (mn ring Thu-Ba) ........................................... 539. Cm vt chin rn (mn ring Thu-Ba) ......................................... 5410. Cho go lt ht sen ...................................................................... 54

II. NP LT

1. Cm Np Lt (Xi) .......................................................................... 56


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vi |Thu-Ba

2. Xi u , u en, u Xanh ................................................... 573. Xi V ............................................................................................. 574. Ru Np (Cm ru) .................................................................... 595. Cm Np, Cm Dp ........................................................................ 596. Cm Dp Trn Vi Mch Nha: Xi V.............................................. 607. Bnh Dy u ............................................................................... 618. Bnh t ........................................................................................... 629. Bnh Tt, Bnh Chng ................................................................... 63

III. K

1. Cho K Nu Vi u Xanh ........................................................... 662. Cho K Nu Vi Tu H............................................................... 663. Cho K Nu Vi Tu HKi (ngoi Bc gi l ph chc) ............. 67

IV. BP

Ng)

...................................................................... 69

V. BO BO

d

)

.................................................................... 70

VI . CC THNGCC CA NGOI QUC

1. La hc mch (Sarrasin) ................................................................ 712. La m (Bl) ................................................................................... 72

3. La m nu (peautre) ................................................................... 724. La i mch (Orge) ...................................................................... 725. La mch mu sm (Seigle) .......................................................... 726. La yn mch (Avoine) .................................................................. 73

VII. TU HKI M c n)

1. Cch Lm Tu HKi ...................................................................... 742. Cch Lm M Cn ........................................................................... 75

VIII. CC MN N DNG VI NGCC

1. Bnh Xo........................................................................................ 782.

Bnh Cun ..................................................................................... 79

3. ChGi ........................................................................................... 804. Gi Cun ......................................................................................... 82


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Sch Nu n Dng Sinh Ohsawa | vii

5. Suchis ............................................................................................ 836. M Si Udon Xo ............................................................................ 847. M Xo Rau Qu(Lgumes) ........................................................... 858. M Xo CCi Trng (Navet) ......................................................... 859. M Nc ......................................................................................... 8610. ChTu HKi (Chla chay) ....................................................... 8611. Tu HKi Xo Chua Ngt .............................................................. 8712. Sn Ram Chay ............................................................................. 8813. M Cn Rti .................................................................................... 89

IX. BNH M

B

t n

i thin nhin)

...................................... 90

1. Ba-t n vi bnh m ................................................................ 912. Bnh ba-t nng ............................................................................ 92

X. DA CHUA

1. Da mui n lin ........................................................................... 942. Da ci mui lu ...................................................................... 953. Da mn ........................................................................................ 964. Mm da ....................................................................................... 97

XI. CANH HAY L XP Soupe)

1. Canh (Xp) miso ............................................................................ 982. Canh rau ........................................................................................ 993. Canh c nu chua ........................................................................ 1004. Canh cua nu bp non ................................................................ 100

XII. TM C

BI

N

1. C hp .......................................................................................... 1022. C kho .......................................................................................... 1033. Tm rim........................................................................................ 1044. Bnh tm ..................................................................................... 1045. Tm xo ....................................................................................... 1056. Tm chin ln bt ........................................................................ 1057. Chtm ........................................................................................ 1068. Cua t l .................................................................................... 107


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viii |Thu-Ba

9. Cua xo gng ............................................................................... 10810. Chcua chay ............................................................................... 10911. Rau qu(Lgumes) ln bt chin................................................ 109

XIII. CC MN N LM THEO CCH NGI U

1. Xp u ln (Lentilles)................................................................. 1112. X lch u ln ............................................................................ 1113. C rt xo hnh ............................................................................ 1124. Hnh cnu tng c ............................................................... 1135. B ............................................................................................ 113

6. Cci nu vi tng c ............................................................. 1147. Cci nu ph-tai ....................................................................... 115

XIV. MY IU CN THIT PHI BIT

TRONG CCH NU DNG SINH ............................... 116

XV. RONG BIN

1. Kombu ......................................................................................... 1182. Wakam ....................................................................................... 1183. Aram, hiziki................................................................................ 1194. Nori .............................................................................................. 119

XVI. CC MN TRNG MI

NG

1. Bnh cm ..................................................................................... 1212. To ty (Pomme) nu thch (Agar-agar) .................................... 1223. Bnh ng sng mt bnh c t im (mn ring Thu-Ba) . 122

XVII. CC THC UNG

1. Tr 3 nm ................................................................................... 1262. Tr xanh ....................................................................................... 1273. Tr tim sen ................................................................................... 1274. Nc tr chanh mui ................................................................... 127

5. Tr u: u vn, u , u en... ......................................... 1286. Tr go lt rang ........................................................................... 1287. Tr bt sn dy (Kouzou) ............................................................ 128


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Sch Nu n Dng Sinh Ohsawa | ix

8. Tr ngoi quc m hhay gi l "caf " .................................... 129

THC N CC BUI N TRONG NGY ............................ 130

PhLc

MI VQU HNG

1. Bnh phng tm Sa-Giang .......................................................... 1372. Bnh gan nng .......................................................................... 1383. Bnh kp ..................................................................................... 1384. Bnh t l gai ............................................................................... 1395. Ko pho ...................................................................................... 1406. Agar-agar (Thch, ng sng) ................................................. 1417. Bnh rn (Bnh cam) ................................................................. 1428. Xu xoa ht lu .............................................................................. 1439. u phng da c ......................................................................... 14410. Bnh bao ngt ............................................................................ 14511. H co .......................................................................................... 14612. Bnh cci .................................................................................. 14713. M si ........................................................................................... 14814. Chqu........................................................................................ 148

15. Cch lm gi ................................................................................ 14916. Bnh men .................................................................................... 15017. Bnh quy gai ............................................................................... 15118. Bnh bo ..................................................................................... 15219. Bnh cun bt m ........................................................................ 15220. Bnh chui hp bt m ................................................................ 15321. Bnh rn ...................................................................................... 15322. Cch lm bt bnh kho do ....................................................... 15423. mai qut ................................................................................... 15524. Bn riu cua ................................................................................ 15525. Cun tu h ................................................................................. 156

26. Nc tng tamari ...................................................................... 15727. Mm chay .................................................................................... 15828. Ba-t nng (Pt chaud) ............................................................. 158


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x |Thu-Ba

29. Tht quay ...................................................................................... 15930. i g .......................................................................................... 16031. Mng nu cua .............................................................................. 16132. Bnh phng tm .......................................................................... 16133. Mm thi chay ............................................................................. 162

10 Cch n Theo Phng php Dng Sinh ...................... 163

B

n S

L

c m D

ng Th

c V

t ...................................... 165


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Sch Nu n Dng Sinh Ohsawa | 1

LLiiMMuu

TThhuuttTTrrnnggSSiinnhh

Trong nhng nm gn y rt nhiu sch vit vThut Trng Sinh dy chng ta n ung th no cho

ng qun bnh m Dng hu em li sc khe chocon ngi hoc trbnh du l bnh nan y, v gipmi ngi tm c li sng khe mnh cho sut imnh ko di s sng m khi dng thuc men vngy ngy khi bn tm i tm bc shoc tn tin muathuc.

Nhng sch nu trn u cp n "LaMacrobiotique" (Makro:ln, Bios:s sng) tc l ThutTrng Sinh, cn gi l Phng php Dng Sinh.

Ph

ng php ny

c t

ngn x

a, nay

c nh bchc Ohsawa (tn Nht l Nyoiti Sakurazawa) nghincu kcng theo chiu hng m Dng gip i, vng thy cng ngy con ngi cng i xa thin nhin vln ln bbnh hon c khi l nan y m chy theo thucmen tin mt tt mang rt cuc li cho s mnh,nh b tay chu cht.

Hi cn b bm sinh bc nhc, mv cc anh emng u b lao phi, ng cng ly bnh v cn b ungsang d dy, m thuc men my cng khng bt. Sau

nhvo cha n ung phi php theo cc tu sm lnhbnh. T ng hi sinh c cuc i chuyn tm


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2 |Thu-Ba

nghin cu dch l m Dng ca ngnh ng Y, sau nghin cu thm Ty Y v hc thm ngnh sinh vt hcphbin cu i. Thng 2 nm 1956, ng thn hnhqua u Chu trnh by s hc hi v l thuyt mDng. ng c ngi ngoi quc sng bi v ng cha rt nhiu bnh nhn u Mc kt qu tt mkhi dng thuc men.

ng cng phu nhn b Lima i khp hon cu chunhiu gian lao khhnh gip i. Lima phu nhn vii bn tay du dng n nhp vi l thuyt ca chng chbin cc thngcc v ccy thnh nhng mn ntuyt diu cho m bnh nhn, ch trong mt thi gianngn cha lnh nhng bnh kinh nin lm cho ngingi khm phc.

Ring ti, mt bng chng c th, c n Triban cho khin trong lc tuyt vng ch cn bit ch tthn n rc i li c dim phc c Tin sinh v phunhn n Vit Nam thng 5 nm 1965 theo li mi ca

chng ti cha bnh cho ti, din thuyt cho dnchng v trit l ng v Ty phng, dy v cch nun qun bnh theo nguyn l m Dng, nn ti ln lnc phc hi sc khe v ti sinh, v trong 26 nm ktip sng mnh khe m khng hdng mt vin thucTy, xa lnh lun ngng ca cc nh thng, khng cnlui ti cc tim thuc ty v ngy ngy khi bn tm v

bnh hon lin min nh trong nhng ngy xa xa lmcho ti dsng dcht nhnm trong a Ngc.

Trc khi gp tin sinh Ohsawa, ti b bnh honlin min, do nhiu nguyn do gy nn. Trc tin l b

bng huyt trm trng khi sanh a con gi u lng ti


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nh mt c mmi ra trng khng c kinh nghim (ti Nng) m li khng c tip huyt v cc nhthng ng ca vo dp Tt. Sau li lo lng au n

v cha bVit Minh m st cng ngi ti x, nh ca btch thu, nn ti bbnh trm trng, bn bung mtng lin min. Ti dng cc th thuc an thn, kodi nhthgn 23 nm, ngi cm ci, tinh thn khnghong trm trng, sut ngy gt gng, nhiu ln nhquyn sinh. Cc bc s u cho l tm bnh, kh mcha khi. Th m ch trong vng mt thng sau khiTin sinh v phu nhn n Vit Nam ti tm li cmt tia sng ca s sng v dc tm theo di cch nung dng sinh cho n ngy nay ti thy nh csng trn Thin ng, tri li vi ngy xa...

Ti khng ngn ngi vit cun sch nhb ny theosthc gic ca bn b khuyn nhng ngi bbnhtrm kha cdng thly cc mn n lm vthuc ri sthy sthay i vcthln tinh thn sau khi dng.

Ta sng l nhn ung, cc thc n lm ra xng ta,tht ta, nu bit cch sdng cc thc n th cthta sny n, v ta khe mnh. Sa mcho con b, l thcn lm cho con ln ln.

Theo Tin sinh Ohsawa, nu ta n ung ng theoqun bnh m Dng, v sng theo thin nhin, ng vitrt tvtr, th con ngi ta khng nhng c khemnh v bnh tt m ln ln ta bc ti ca o.

Ngy nay v cuc sng b li cun theo vn minhkhoa hc vt cht, i xa dn thin nhin nn con ngi

eo theo li sng mi phc tp, dng ton thc n ccht ha hc nn bau m hoc thiu sc khe.


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4 |Thu-Ba

Mun c sc khe do bn th nn dng cc thc nkhng nhim ha cht, rau cngcc khng bn phnha hc, trnh ung cc thc pha ch trong k ngh,trnh n nhng sn phm t xa n. V d mnh nntrnh ng dng nhng thc n min nhit i trong lcmnh min n i nh u Chu hoc M Chu vngc li.

Theo trit l ng th vn vt c iu hnh dohai nguyn tnh m v Dng, nhng hai nguyn tnh ytuy ngc nhau m li bsung cho nhau rt mt thit,nh ngy v m, ging ci ging c, lnh v nng,sng v ti, lng v c, nng v nh, v...v...

m c tng trng bng du hiu, tnh cht n litm, bnh trng, gin ra, phn tn, ny n... Ni ti ml ta cm thy lnh lo, ti tm (nh ta hay gi l Ci

m), v hnh thc th n vn thng ln, cao vi nhhnh chnht dng ng, vvth ngt ngo, vcht thci g c nc (nh cc th da, c chua), mm do,

v...v...Ngc li Dng tng trng bng du hiu, c tnhcht hng tm, chm chp, thu hp, kt t, thp lnnhhnh ch nht nm ngang, nng m, nhb, mnng, kh khan, cng rn, mu vng, ti, v...v...

Trn y chni i khi. Mun hiu bit m Dngth xin c cc sch ca ng Ohsawa hoc ca ngnh Michio Kushi, Franoise Rivire, cho thu trit, vkvo y srt di dng v ngoi phm vi cun schnhb ny.

Mun hiu squa tnh cht m Dng ca thc vt,ta ly mt v d: ta ly mt t lm bin gii.


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Trn mt t l li tm, di mt t l hng tm.Ccy no mc thng trn mt t (hu ht) l c mtnh, tri li nu mc thng xung di mt t l cDng tnh (nhc rt, bcng anh, csen...).Trn mt t m bnh ra c chiu tr xung l Dng(b ), di mt t m bnh ra l m (u phng, ccth khoai nhkhoai ty, khoai lang, khoai m, khoai

s...). C chua (tomate) tuy l (mu Dng), nhngc nhiu nc nn n l m. Ma tuy mc thng ln trnmt t nhng cha nhiu nc ngt nn n l m.

Nhng tnh cht m Dng c th bin ci nu tabit cch chbin. V dc pho l rt m (nhhu htcc loi c khc)m mun bin tnh cht m ca nthnh Dng th em p mui (Dng ha) cho luthnh c mui n va ngon va b. Tm rt Dngnhng em nu canh vi rau (m) hoc xo vi hnh(m)n sva ngon va qun bnh.

Ohsawa cho chng ta bit l trong cthchng ta h

thng thn kinh dinh dng c nhim v iu ha schuyn vn cc tng ph, cc khu knh ca mch munhcc dy thn kinh i n cc ctuyn y.

Dy thn kinh gm c hai hthng: trc giao cm vi giao cm. Dy thn kinh trc giao cm c nng tnhlm cho gin ra, cn dy thn kinh i giao cm c nngtnh lm cho co rt li. Hai h thng thn kinh y iuha btc cho nhau, nhng khi bn ny ln p bn kiath s vic c th lm cho c th mt thng bng,

bnh tt do m c thpht sinh. Vy ta phi thi vsao c smt qun bnh y? Chc ai cng c thsuy ral ti cc thc phm ta dng hoc qu m hoc qu


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6 |Thu-Ba

Dng. Vy khi n ta phi la chn nhng thc n qunbnh thit lp li siu ha cho cthphc hisc khe mau chng.

ng Ohsawa nghin cu rt kcng cch n ung trnh cho c th ta b mt qun bnh: nn trnhnhng thc n c nhiu m tnh do knghpha chnhng trng, cc thc c nhum thuc hoc ng hpnhp cng t xa n, ngi bnh nn trnh n tri cyc nhiu m tnh nhchui, xoi, thm, mt, cam, nho,cn to ty1 (pommes), du ty2 (fraises), mng ct3(mangoustan)... th tng i c nhiu Dng tnh hnnn ta c thdng, nhng ng nn n nhiu qu, nhtl khi ta bbnh, nn trnh n tri cy trong lc angcha bnh cho qun bnh m Dng mau c hiphc. Sau khi lnh bnh cng khng nn dng thngngy trong mt thi gian.

Thc phm ta dng trong mt ba n thng gmc:

a.

60% ng cc (crales biologiques), loi nguyncht (cn cm) ;b. 20% rau c(lgumes)thin nhin khng bn cht

ha hc ;c. 10% cc thu (lgumineuses),d. 5% rong bin4(algues)nhph-tai (kombu), nori,

wakam (c bn cc tim dng sinh hoc timTu),

1

To ty: Apple.2Du ty: Strawberry.3Mng ct: Mangosteen.4Rong bin: Seaweed.


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e. 5% cc thxp.Cn gia v th ta c : nc tng tamari, tng c

(miso), mui (nn mua cc tim dng sinh) v dutho mc, tt nht l du m, du -liu (presse

froid). Ta c thnu nng kiu mi ngi theo tpqun ca xmnh.

B quyt lm cho mau chng bnh phc khi au ml khi n phi nhai mi bng cm t nht l 50 ln, cnkhi bnh nng th t100 ln trln cho thc n binthnh thlng ri hy nut. (n thc ung v ung thcn). Nhvy ddy c nghngi v thc n ctiu ha phn no trong ming, mn n thnh cht b

vo thng trong mu lun. Theo ng Ohsawa th mingy mu ta c thay i 1/10, sau 10 ngy th honton thnh mu mi, mu c b sa thi theo cc chtc.

Sau khi nghin cu nguyn l m Dng trongkhoa sinh vt hc, sinh l ha hc, v tinh ty ca ngnh

y hc Trung Hoa, Nht Bn, v Ty y, kinh nghim cho ng Ohsawa lp ra 10 cch n ung c them lisc khe cho chng ta.

Cch n ung ts4-7 l cch n ung ca ngi ncc loi, cn cch n ung ts1-3 l cch n thngngy cho ngi khng bnh tt hoc bbnh nh.

Nhng ngi b bnh nan y ngt ngho m nhthng b tay, thit tng nn n theo s6 v s7mt thi gian t10 ngy, na thng sthy cng hiu, csbin chuyn trong c th, nhng phi hon ton bht thuc men, trnh n cc th rau c tri ma bn


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8 |Thu-Ba

phn ha hc, hp, v cc th c, trng, tri cy,v...v...

V gia v nn dng mui bin thin nhin, nctng tamari hoc tng c (miso) c bn cc timdinh dng.

V thc ung th nn trnh c-ph (trong cc timdng sinh c bn th c-ph ng cc, gi l yannoh

pha ung cng ngon lm), cc thtr nhum mu hocp ha cht, chnn dng tr thin nhin nhtr Hu,tr 3 nm.

C th n theo trong ba cm mt qu mn mui(umebosi), rong bin, v nht l, nh ni trn kia,nhai thc n tht k, mt bng cm t50 ln ti thiun 100 hoc 200 ln cng tt. Nhai nh th, ngoi sli ch l gip cho ddy lm vic nhiu, ta hc csbn ch, du hin.

Trc khi n ta nn tri n Tri t sinh ra ccthc n v cm n bn tay nhng ngi nng dn ra

sc cy cy trng trt cung cp thc n cho ta.Vit cun sch nh ny l ti mun cng hin ccbn mt phng php qu ddng gin d gip tisng khe mnh 25 nm nay, m cng nh c duynlnh nn mi c gp Tin sinh Ohsawa v b Limaphu nhn khng nh tNht Bn sang Vit Nam

ging dy cho nhm Dng Sinh Vit Nam hiu bit vdinh dng thin nhin theo trt tvtr.

Ngy nay n li nhng ngy bnh hon nm rn sittrn ging, m chong mt nhn trn nh thao thckhng tm c gic ng, mt my hc hc bc nhc,thn th cm ci, tinh thn phn tn, i ng ng


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nghing, xy xm mt my... M nhthko di trn 20nm, tht nhmt cn c mng.

Sau khi sinh a con gi u lng, b bng huyttrm trng m khng c tip huyt, v thm vo thn kinh bkhng hong sau khi c tin cha bVitMinh bt em i u mt tch, ti bbnh trm trng.Cc bn c trong hon cnh mi thu r bnh tnh cati v ti sao ti phi vit cun sch ny. i vi ti ngy, cc ththuc ty thuc ta u v cng hiu.

Bnh mt ng kinh nin lm t lit c b phntiu ha, suy nhc thn kinh. C i khi qu mt mi,ti nh dng thuc c quyn sinh, nhng s ticha dt ntrn, ti cn phi ng ht vai tr Tri bancho sinh sng trn i.

Sau 25 nm rt kinh nghim trong dinh dng trcl lo cho bn thn khe mnh, sau l gip chonhng ngi bnh chung quanh mnh, ti cn phi vitni ln lng tri n su xa i vi Tin sinh Ohsawa v

b Lima phu nhn, hai v lm cho ti ti sinh.Sau phn m u, ti s trnh by nhng mn npha chda theo nguyn l m Dng m khng i xa lli ctruyn Vit Nam. V ti nhn xt ngi u Mrta chung mn n Vit Nam m hcho l lming v dtiu, cn ngi mnh li khng mun b mn n quhng d phi xa xtnhiu nm. Ai i qua cc timthc phm Vit Nam my ry cc tnh ln ti ccnc u Mm khng ngng li nhn cc mn chgi,

bnh cun, bnh t, bnh chng, bnh tt, bnh btm... Cn nhiu gia nh Vit Nam, h vn khngqun kho c tthm rau rm vi tm, kho g vi gng,


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10 |Thu-Ba

nhng mi v qu hng m b m chng ta nunng cho ta ttm b.

Sch dng sinh (macrobiotique)ca ngi u chuv M chu vit rt nhiu, c bn khp ni. Cch nunng ca h cng ng qun bnh m Dng, v ccmn n ca hcng rt ngon. Ti mong cun sch nh

b ny cng gip c cc bn nu nng cc thcn rt ngon v bdng m khng i xa li nu nngctruyn, cc thc n ng qun bnh sem li sckhocho cc bn.

Trong phng php dng sinh, ngcc l thc nchnh, m Vit Nam ta chc go, k, bp, np, cn

u Mth hc nhiu thhn: ngoi go bp hcn cla m5 (bl), cc loi la mch6, hc mch7 (sarrasin),

yn mch8 (avoine), la mch en9 (seigle), i mch10(orge), la m nu11(peautre), v...v...

By gi ta nh c x ngi th nn dng ccthc phm ca h, nn trnh cc thc phm nhp cng

txa n. u cng c cc loi cy ctrng trong x,nh bu, b, rau qu (lgumes). V go th c trng Camargue, ti min Nam nc Php.

Trong phng php dng sinh, thc n nn trnhnht l ng trng, m chng ta li l dn ho ngt,ch bnh lin min. Thay v dng ng, ta c th ly

5La m: Wheat.6La mch: Barley.7Hc mch: Buckwheat.8

Yn mch: Oat.9La mch en: Rye.10i mch: Barley.11La m nu: Spelt.


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mch nha th vo, v n l ng lm bng ng cc,hoc dng tri cy kh, nhnho kh.

Nhng th ngoi quc cha lm c nh bnhtrng, bn tu chng hn, th ta nh phi mua cctim Tu hoc Vit Nam. Mui nn mua cc tim thcphm dng sinh. Nc tng (tamari) v tng ht,tng c (miso), nu khng t lm c th cng phimua , v cc ni pha ch, (Nht Bn, B...)c skim sot ca nh chc trch dinh dng. Nc mmnguyn cht nhngy xa by gikhng cn mua ura, v nay chcn ton thnc mm pha chc thmha cht nn khng ng dinh dng.

Cm Vit Nam c mi v chua cay mn ng.Chua th c thdng chanh thay v dm, cay dng gng,nn trnh t, tiu, ti (ti c th dng hnh th vo.)Ti sng n nhiu hi ming, cc ph n khng nndng v mt mnhn kiu dim khi ci duyn dng mming hi mi ti th lm cho gim bt s ngng m

ca phi nam. Tiu t cay nng hi gan, lm kh tiukh ng. Dng gng va m li va thm. ng n mnqu m hi thn v thn l chcht trong bmy tunhon ca c th. Mui nm vo cc th rau qu(lgumes) va nu chn lm cho v mn n ngt ngothm cn nm tng th t ngon bng.

Khi lm mn n, ngi nu n mun mn n trbnh c hiu qu th phi c tinh thn phc v, vui vhin ha y lng vtha, th in lnh ca bn tay mnhcng gp mt phn quan trng vo trong cng cuc cha

bnh cho ngi bnh. Ngi nu n nn c tinh thnnhngi msc thuc cho con vy.


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12 |Thu-Ba

Ti thch nu n lm, khi gp ai ti mi n l tinghlm sao cho hvui thch, nn mn n ti nu mcdu rt n sgin dm n vo hcng ckhen ngon,

v sau khng thy kh chu bng, m tinh thn lisng khoi.

Mn n theo ti phi trnh by rt ngon mc. ngOhsawa khi dy ti nu n thng bo ti: "Peignez sur

vos aliments." (b hy trang tr cc mn n nhvmtbc tranh).Trong rau cc cc thmu sc gip tat im mn n hp dn lm ai cng thm n, khi nngm vo thy khoi khu thm ngon v sau ba nnghe trong ngi nhnhng khe khon, i ng khng

bit mt, ngngon gic.y l ba b quyt nu n ca ngi theo thut php

dng sinh. c mong cc qun n dng sinh u ctinh thn trch nhim nh k trn th ni chnh lnhng dng ng cho thc khch.

Ti xin nhc thm, khi n theo s7, chgm c ng

cc v t mui m, (cn v, rang thm, trn vi mui ginhuyn, t l trung bnh 1 phn mui 10 n 12 phnm), nhai k, ung nc tr nng, hi xa ba n. Mingy ung chng ba cc nc (khi kht mi ung). nung nhthchng khc no ung mn thn dc cha

bnh tt nhanh chng nht, k c bnh nan y. (Xemcun sch tr danh ca Bc s M J.B.AnthonySattilaro nhan :Rappel la Vie: Une gurison duCancer, xut bn ti Php, 1983, Calmann Lvy). nung theo s 5, s 6, bnh tt cng c th lnh trong

vng vi ba thng.


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Theo kinh nghim cho ti bit (trn kia c nin ri, y xin nhc li v b tc thm) th mt ban tiu chun gm c:

a.

60% ngcc,b. 20% rau qu (lgumes), va nu chn hoc va

trng12 s, rau xanh nh x lch, rau dn13(pinard), x lch xon (cresson), ci b xanh,

v...v...c. 10% rau u (lgumineuses), u n 14 (pois

chiche), u lng15(lentille), u , u en...d.

5% rong bin (hoc nng hoc nu mm)e. 5% xp.C thn thm cc thda mui (pickles). l ba n cho nhng ngi n chay trng, cn

nhng ngi "n mn16" c thdng mi tun 1 ln hoc2 ln c, tm ti, s hn, cc ththt ca cc loi ng

vt.Khi c khch, mun i ng nhng ngi khng

quen n dng sinh th ta c thdng g vt nui theothin nhin ngoi tri. Trong mt ba cm nhthta cthdng 1/8 tht c.

Cn trng ming th dng tri cy hin c trong xnh to ty (pommes), du ty (fraises), tri cy khnh nho kh, ht d, ng sng (agar-agar). Nhng

12Trng: Nhng vo nc si.13Rau dn: Spinach.14u n : garbanzo, chick pea.15

u lng: Lentil.16n mn: Ngi ta thng ni n mn nhng chnh ra l n mng (tc ln mng sng ca cc loi ng vt)phn bit vi n chay hay n lt(tc l n cc loi thc vt.)


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14 |Thu-Ba

ngi bnh nng tuyt i nn trnh dng tri cy (chtm cn trsphc hi qun bnh).

C ngi ph bnh n dng sinh sthiu cht m,thiu sinh tB12 ly trong tht. Tru b n ton cmsao n mnh khe to bo th. Nhng cht m cng ctrong tu h, tu hki, m cn, tng ht lm bng unnh, temp, natto (bt c), miso (tng c), nctng tamari hay cc thrau u (lgumineuses).

Trong phn sau l nhng mn n17(recettes)ti phachtheo ctruyn Vit Nam c tnh cch dinh dng

gip cc bn dng trong ba n cho ngon lnh m khngthy thiu thn mi vqu hng.

17Cng thc nu mn n : Recipe.


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LLiiTTaaII

RReennLLvvyyGim c Trung tm Cuisine et Sant

Pont de Valentine31800 Saint Gaudens

Cun sch ny sgip chng ta phc hi v mi migic strtrung.

Vi i a thn nhy ma tni ny n cho kia,b Thu-Ba minh ha mt cch tuyt trn s linh hotdo dai m b ha hn em li cho mi chng ta.

Chng ta hy i theo ngi hng dn... Cch nunng ca b cho ta thy ci cht ca thc vt no cngs bin thnh mt ci g tuyt p di bn tay cangi mn yu n. Mi thc vt chng nhng d binch, m n cn c khnng phc hi c sc khe chochng ta.

Tht vy, cho n nay chng ta cha hbit mt t gvsqun bnh m Dng ca v tr, do chng taang c mi b suy nhc, v c th chng ta khngchng th chy chc chn s b tn li. y th m bThu-Ba thc hnh c tnh ng nht y trong snu nng ca b. Xin a tb Thu-Ba.

Giy ta thot khi scu thc ca protein, ht

bm du nng n hnh h, khng cn b v ngt cacht ng tri buc, khng cn kht nc lin min...


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18 |Thu-Ba

ng chn chna, ta hy mau mau cu thnh cibng phong ph vmu sc, vcc v, vcc mi thmngt.

Cng vi b Thu-Ba, chng ta hy tin xa hn na,chng ta hy tin vo lnh vc sng to mn n, l stip ni tnhin cng trnh tuyt diu ca Tri t.

Chng ta hy lu ! y, trong cng rau tmthng nht cng n tng mt ci g lng ly phi thng,mt ci ht tong teo nht cng sbin thnh mt trem

xinh xn vui v, m chnh chng ta l kto ra sbinng y.

Tnh tnhin, c tng tng, sphi hp hai tnhcht i lp y, ng thi thlng, gin dha, i thmhim trong lnh vc xa lca nghthut snh n, vi stng tng v ci p, ci ngon, ci tt lnh, l linhn nhqua ngh thut nu n tuyt vi ca b Thu-Ba.

Tht ra, b Thu-Ba khng khc no mt b Tin

truyn t cho ta cch nu nng b mt ca t tinmnh li, b truyn cho ta lng mn yu ngh nunng, ng thi b cng truyn cho ta tnh thng camt cnh gii y tnh huynh .

Ti xin ni thm rng b Thu-Ba v Hanh, c langqun m cng l mt trit gia v ngi snh iu nhti, lm khi tht i ti, v khi gn gi hai ngi, ticm thy squan hdng di ca hvi b Lima v ngGeorges Ohsawa, hai nhn vt "dng ha" hbngcch du dt hvo con ng Dng Sinh.

Trong lc cng tin bc vi hai ngi, ti c trmmnh trong mt ln nh sng tt lnh, ti xin chc cc


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bn cng c dim phc thm nhun nh ti khi ccun sch ny, m b Thu-Ba vit ra vi mt tm hnan nhin trong nhng sthch thc gp phi trn bcng lu vong, v b bin cnh lu vong thnhcnh Thin ng.


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LLiiTTaaIIII

CChhrriissttiinneeddeeCCaassttrrooGio sAnh vn ti UNESCO

Thu-Ba thn mn,

y l bc thcht cho bn, nhng c ll bc thquan trng hn ht. Ti mun cm n bn, ngi bnmun thu. Ti ni mun thu, v ngy 1 thng 11 Hanh

gi bo cho ti bit tin bun. Tin y lm cho chng tixc ng v cng. Bn dng mnh. sinh lc trn ytrong cthmnh khnh yu t ca bn, nhng n dodai v linh hot lm sao! Thm chtrong khonh khc,ssng bngng bt nhngn nn vt tt trc cn

gi.Nhng ti vn cm nhn nng lc ca bn, s cm

nhn y vn ti din mi khi ti nu mt mn n theocch bn ch dn trong sch. Bn vn hin din trongmn qu qu bu li cho chng ti, trit l ca bn

vn vng vng bn tai chng ti, v kh lc ca bn trny trong snu nng ca bn.

Ti cn nhkhi ti p chuyn tu i Tc tBa-LvGenve, th ly cun sch nh b ca bn c mutruynTi Sinh. Sng hm sau ti c li cho gia nh

nghe lc n im tm. i khi ti b cm xc qu ikhin cti nhbci g lm nghn li, v mt ti trn


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22 |Thu-Ba

llm nha cch. Sxc cm thc gic ti bin thhi bn cun sch c ai dch sang Anh vn cha, vti mun mi ngi c cu chuyn ca bn, hkhm ph ra mn chu bu dng sinh ny.

Bn i, bn c bit l mn n ca bn ngon qu sctng tng, v ti ht sc ngc nhin nhn thy cchnu nng dng sinh li c th"y vui ti v tinh tn th!"

Bn hi m rt sm, ni rng nhng li lti dngm tcun sch lm bn rt cm kch. Bc thbnli lngt ngo, khim nhng chng tcon ngi ca

bn ng nh ti mng tng. Bn cho php ti phindch cun sch, tht l mt c quyn ln lao bn bancho ti! Tnh bn m gia i ta bt ngun t,mc du ba nm sau ti mi tht sc gp bn.

Ti phi xin bn thli cho vsphin dch ko diqu lu. Trong lc ang dch, vgic ti bcc cch thcpha ch mn n kch thch khin ti phi ri b vic

dch thut chy xung bp thnu mn n ti anghc cch lm!Mi n khi ti gp bn, v gia nh chng ti n 5

ngi nn khng mun phin bn phi tip rc cho ttc ti nh nn chng ti n dng lu mt ni cmtri trong mt khung cnh nn thcch nh bn 2 km,

v gi in thoi bo cho bn bit. Tc th bn michng ti n chi, bn mun tht i chng ti. Bacm ti qu sc ngon lnh. Sng hm sau, khi chng ti

va thc dy trong cnh p thn qu ca Saint-Girons,

a chu trai 11 tui ca chng ti nm ly tay ti vni: "C xem ai n ka!" Qu vy, chnh l Hanh, vi


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hnh dng mnh dang nhanh nhn leo ln sn i,tay xch mt ci gi. Hm qua, chng ti c ni vi bnl ngy hm sau chng ti si ving my ci hang ng

gn y, v bn nu cho 5 chng ti cmt ba ntuyt vi bt ng! Nhng tic thay, ngy k, chng ti phi i v Genve. Bn li i cng Hanh n chcchng ti thng lbnh an, v li tng chng ti mt gin dng sinh tchng n sut ngy trn ng v!

Trong khi vit my dng ny, ti cm thy mnh cbn phn phi truyn t nng lc ca bn cho ichng, ti hi vng l ti st c nguyn vng y bngcch phin dch cun sch ca bn. Ti chc nhngngi khc cng sthu nhn c nng lc v sinh khca bn trong lc p dng cch thc nu nng cc mnn ca bn, v s hng c sc khe v hnh phcdi do nhchnh ti vy.

Ti sbt chc bn kt thc bc thny nhbn kt thc biTi Sinh ca bn bng Thnh Ng:

AUM, VN VT THI BNH !


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24 |Thu-Ba

Sergy, ngy 8 thng chn 1995

Hanh thn mn,Cui cng y l li ta cun sch di hnh thc

mt bc th gi cho Thu-Ba (ti sao mt bn chobn v thu n vo da di nhan AUM.WP). Xincu chc cho bn nghlc hon thnh cun schcho Thu-Ba.

Christine Yara Roberto

Con gi ti, Yara, chc rng bi th sau y caHenri de Rgnier s din t ng mu mc con ngica Thu-Ba cho mi ngi bit. Ti dch ra Anh vnnhsau:

I have nothing but three golden leaves and a stick ofbeechI have nothing but a trace of soil under my feet

And the night perfume in my hairAnd the reflexion of the sea in my eyes.For I have walked along forest paths, and the sea-shore.I cut off the stick of beech

And, from sleeping autumn, gatheredA bouquet of three golden leaves.

Ti khng c g ngoi ba chic l vng v mt cnh siTi khng c g ngoi mt cht t dnh di gt chn

V hng thm ca m ta ra thm vo mi tcCng nh ca bcphn chiu trong i mt.


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V ti do chi ven khp cc li i trong rmg xanhv bbin.Ti ct cnh si rng

V, ca ma thu ang ngi ng, ti trm hiMt cm ba l vng.


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PPhhnnII

U HUY

N TI SINH


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28 |Thu-Ba


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Sau nhng bui hc tp nu n dng sinh theo lithun ty Vit Nam rt c cc hc vin ngi uhng ng, hyu cu ti vit mt cun sch nu n.

Do , cun sch y c ra i u nm 1991 dinhan :

LLaaCCuuiissiinneeMMaaccrroobbiioottiiqquueeEExxoottiiqquueeddeeTThhuu--BBaa

Nhng cha yn u, cc bn ngi Vit cng hmmdng sinh khng t m li khng c th ginghincu hc hi, trong nhm c c MKim, mt c bntr thm nhun tinh thn o Gia-n-i (Montral) thc gic ti vit gp cun sch y cng hin cc

bn no mun tm mt li dinh dng gip c thc khe mnh m tin mau trn ng o.

Ti rt vui mng c c chi ni ln lng tri nsu xa i vi Tin sinh Ohsawa cng phu nhn b Lima

d bcng qua Vit Nam theo li mi ca chng ti truyn b thuyt Trng Sinh v gip ti c sng lithm gn 26 nm, sng mnh khe m khng cn nthuc men, ch tmnh chbin ly mn n cho ngqun bnh m Dng n ung trnh khi bnh tt. Vth, ti khng ngn ngi vit cun sch ny, mong cc

bn hng ng tm cho mnh mt cuc sng an nhnkhe mnh v sc khe l ngun hnh phc cao p v

gi nht cho mi ngi.Nm nay ti ngoi 70 m vn cn sc ng

dy hc tr nu nng hng gi, lm cng vic ni trhng ngy, i du lch xny qua xkhc, ngi vit sch


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30 |Thu-Ba

ngy m, m khng hbit mt. c phi chng nhn ung ng theo thuyt trng sinh km theo Thin v

Yoga gip ti khng?Nu khng au m lin min, bnh thng phthi

th ti u bit c thuyt trng sinh. Ti phi ly tilm mt bng chng cthtrnh by vi cc bn hucc bn khi nghi ng khi c cc sch ca Tin sinhOhsawa.

Kra nhmt gic m. Cch y 27 nm, ngi vitcun sch ny tng nhiu ln gn t xa tri, v

bnh hon lin min trong 23 nm tri sau khi lp gianh m khng c thuc no cha ht c. Ngi thiuphtui 23 l tui y thmng v sc khe mn mnnhbng hoa ti thm ua hng sc lung linh trc

gi. Thm mt cn bo tphphng lm hoa rngt ti! l hnh nh ti sau khi sinh a con gi ulng bbng huyt trm trng m khng c iu kin c tip huyt, khin ti bhn m na ging h.

Tip theo tinh thn li bkhng hong trong trn gic1940-1945 v thn sinh ti bVit Minh bt em i mttch (sau bgic m st vi ngi ti x).

Thcht suy nhc, tinh thn khng hong, ti bx xung vc su ca th bnh tt m bnh nngnht l bnh mt ng lin min. Nh th sut 23 nmtri, khng n khng ng, nhiu ln chn nn ti munquyn sinh rsch ni. Cc bn mt ngmt m thy kh chu mt mi, hung hnu bnh hon nhtim ko di 23 nm, chy thuc thy m vn vhiu qu, cc bn shnh dung c nhng g xy ratrong tnh trng ym th nh ti. My ln lm


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"lectrochoc" trong nh thng, gia nh u tht vngtng cuc i ti sbcm t trong nh thng in.

May thay ti c ngi chng qu nhn o htlng sn sc ti v trai gii cu nguyn cho ti. Chsng vi tnh thng y v nhn a con th, ti chcn

bit cu nguyn mong chmt ngy no c gp n s.Th Tri khng ph ngi c thnh tm. Nm 1965,ngha l 23 nm sau, khi nhn duyn, nhmt cunsch m chng ti c c nh mt ngi bn thn(trong khi nghh vHuvn an cha m), i ti bngnhin thay chiu i hng. l cun "Tn DngSinh" (bn dch Vit vn cun Le Zen Macrobiotiqueca ng Ohsawa vit ra, do Anh Minh thc hnh). Cuisch c li nhn nh ca ng Ohsawa, nu ai cn gpng, ng ssn sng n ni chuyn. Chng ti momui bin thyu cu ng b Ohsawa n Vit Nam thuyt ging vcch trbnh bng thc n, thuyt ging

v nguyn l m Dng v gip thnh lp Hi Dng

Sinh Vit Nam.Cun sch ch v cch n ung theo dng sinh trbnh, du l nan y. C phi chng l ngu nhinhay l c ssp t ca Tri cu ti? Ti vn thinh th tkt lun l ti sinh ra trncho i,kip xa ti c cc bn gip nhiu, kip ny tiphi n b, trnbng cch bau, bbnh m thucthang khng trc, nhngi chdn cch n ungm khe mnh li lm bng chng c th cho shuyn diu ca thuyt trng sinh. Nay ti em k licho cc bn no bbnh hon lin min v au khnhti xin ng qu tht vng m t hy hoi thn mnh


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32 |Thu-Ba

trong lc bkhng hong vtinh thn, v bnh quth c thuc tin.

Vit n y, ti hi tng li nhng ngy nm thankhc v nhng cn au lm nhc au mnh my, taychn t mi r ri, bng qun tng hi, ngp th, likh ng, ung thuc vo th dn ra ht, ngi xung th

xy xm mt my, ng ln th t xung... Thy chng ono, con thngngc, hnh phc gia nh tan r trong

bng ti rng rn ca a ngc trn gian. Tht l nhmt cn c mng. Nhng s ti cha dt, vn cn phisng trnghip, ung cc ththuc Ty, thucTu cho cn ht ti tin. Cc lng y u chu uhng, cho l tm bnh khng thuc no cha ni vkhng mun cha na, du ti c mun tip tc theo hth cng chng cn tin. Tnh trng bi t nh thkodi hng chc nm cho n ngy ti c dim phc gpphng php trng sinh, chtrong vng mt thng cuci ti bng nhin thay i hn t th cht n tinh

thn. Ti c mong cc ngi bbnh nan y, bnhthng ph thi, tuyt vng, hy can m cnhng dng chny m p dng kin tr phng

php, n go lt mui m mt thi gian th xemnhng li ti ni c ngoa khng?

Theo nguyn l m Dng, ci g c bmt t c btri, ngi cng au nhiu c hi vng slnh hn, ngikhsc sung sng, ngi giu skhng giu mi...(nu khng lm phc). Ti tin nh th, nh c banngy th cng c ban m vy. 27 nm nay ti sng mtcuc i mi, khng cn lo u vvt cht vbnh hon,mi ngy mi thy mi thm (nht tn nht nht tn),


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tinh thn sng khoi lng y t bi bc i, i th rabn, c phi l Thin ng m ti ang sng ykhng? Tin sinh qu vng 26 nm tri m ti vnkhng qun n Ngi. Ngi s sng mi trong tmkhm ti nhmt ngn n ri sng cho ti i gia bngm. c nhng li vng ngc trong sch Ngi v sauny ca Ngi l ng Michio Kushi, hin cm uphong tro Dng Sinh th gii, ti mi nhn thy ltrong sut i mnh, ti li lm rt nhiu trong cchn ung. Ngy cn vi cha m, ti n ung qu ,no tht th, no c m, n tng cc m, c thg ngonth cnhm mt n cho bng thch, nhta thng ni,"n ti ht sen", cn khi n th v lia v la khng nhai,ly nc cam, nc ma thay tr, ung dm cho khimp (lc y l tng ca ngi con gi Vit l lm saocho c "mnh hc xng mai), cam xoi th n tngk, bnh ko th n h rm, chngch no trong phngcng c s-c-la, ko ngoi quc. Ch l mn n m,

khng c ba no thiu, ma nng th n ton thc pnc , n khi c bu th mi ngy n mt b ma.nton thc nhiu m tnh nh vy nn khi sinh mi b

bng huyt, cn dm th rt hi cho ddy. Tht th qudng, ngt qu m, squ y lm cho cthti suy yu sn sng mca cho by qubnh hon xmnhp. Ti ngu xun ctng l i mnh cn cho bngthch, l b bnh th c thuc lo g, m c tin ththiu chi thy thuc, ng ny tr khng bt th i ngkhc, hi u m lo. Cho n ni ctnh cc ng lng y

u bit mt, rt cuc ng no cng chy... c c lun.Thm ch ung thuc Bc, mi trt t tin, chung


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34 |Thu-Ba

vi ba hm khng thy hiu qu l ti vt i... Nhthth c tin rng bc bcng khng thtn ti c. nkhi cn ti, v phng cu cha, chcn nc nm chthn cht n rc i th ng Tri ng li cho gp ns...

Nhmt con kn lt xc, ti sng li mt cuc imi, y thi v. Cuc sng ca ti lc ny c ngha hn

xa, ti khng cn sng ring cho ti na m sng choi. Trc mt ti, chung quanh ti, ton mt mu scti p phln tt cnhng g en ti. Ti thy yu ili, v hng hi lm vic, d l mt vic khng tn tui,mt vic tm thng. Ti p dng phng php dngsinh mt cch thch th, ti khng cn thch sng trong nh na, c ci g ang i ti u y, m ngth, ch sau mt nm thi, cn nh nh b ca ti vmnh vn qu tr thnh mt Thin ng. Ti btu tp tnh cha bnh cho con, cho chng, cho ngilm, cho lng ging. Bnh g ti cng bt u trbng s

7, m tht l phi thng. Ci s7 trong sch ca Tinsinh Ohsawa u cha c cc thbnh: nhc uthng hoc l kinh nin, au bng, mt ng, mt mi...Trong lng, ht tn ti l "B lang go lt".

Sau , nm 1966, ri nm 1968 ti c giy miqua dhai Hi NghQuc TDng Sinh ng Kinh,Nht Bn, v Php. Trong my thng tri, ti ctrng xa, thy l, tr no ti mrng, mt ti c tln nhng hnh nh cha tng thy, tai ti c nghenhng li ging dy ca Ohsawa phu nhn, b Lima (vOhsawa Tin sinh mt u nm 1966), v tay ti


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c ch bin nhng mn n huyn diu b Lima chdy vi m bn b tbn phng tri tli.

Khi vSi Gn, nm 1970, ti mnh dn bc voi dng sinh. Vi mt kin thc t i thu lm ctrong hai cuc Hi Ngh, Nht Bn v Php, ti mmt tim dng sinh nhti ng Nguyn thin Thut,Saigon. Trc ca tim c treo mt tm bng : THCPHM DNG SINH.

Lc , ti khng c mt ng xu dnh ti, nhngng Tri dun di lm sao c ngi bn lm nghsa xehi mn cn phy lm vn phng nhn n khchhng mun cha xe ti nh chuyn vhng chnh nhtitrng coi, ti tha dp mlun "ca tim" ca ti nn tikhi phi trtin mn nh. mt bn cn phlo toy, ti t mt ci tgng nhng ssi vi ba mn

gi giy bng: go lt, mui m ti pha ch, tr 3 nm,bt sn cm, u huyt... do mt ngi bn dng sinhcung cp. Trn tng treo mt tm bng c hnh Tin

sinh Ohsawa km theo nhng hnh khc ca hai i HiDng Sinh Nht Bn v Php lm bng chng cthcho phong tro dng sinh ngoi quc v cng lmt bng cp chng thc cho vic mqun dng sinh.

Trong sut ba thng tri, ngy i ti v(hi ti Bnh Li, cch xa Si Gn 7 km), khng mt ai thm n ci tim lo to kia, thm ch chng c ly mtbng ngi b cng dng chn nhn ci bng Ohsawaca ti. Nhng ti vn khng thi ch. Ti vn tin tng,ti vn hi vng mt ngy no...

Quvy, c mt hm, hai cu hc sinh nhb utin bc vo ngng ca, vo tim t m tm hiu v


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36 |Thu-Ba

nhng thc ti trnh by trong tknh khng c g gi lhp dn c, c bn y ngoi ch, m li nhiu hn, phn. Bn tnh t m ca hai cu b kch thch lng nhitthnh ca ti, khin ti vui v tip n v cng l mt

vinh hnh cho ti, v tby lu nay khng ai thm n ci tim nhb ca ti. Ti n cn tip hai cu b,hi u ti trli , nhng li c tun ra nhncl trn, v 3 thng nay, ti cha c mming ni

vi ai na li.-Ti sao li n go lt? Hnh bc chp vi ai Nht

m ng th? Ti sao bc li bn ring go m y?Ngoi chthiu g!...

Ti em sch ra trnh by hai cu b thy skhcbit gia ca hng ti v ngoi ch.

-Bn go lt m phi c sch v? i chao! Thgm lvy?

Hai cu nghe ti trnh by cun "Le ZenMacrobiotique" -Tn Dng Sinh-, ni squa v trit l

ca Tin sinh Ohsawa, s trbnh m chcn n ungng php, khi cn thuc men...-Ch, sao m hp dn ti tnh, sao m c vhoang

ng nhvy?Sau cng, nhmun thti, mt cu ni:-Chu c bnh nhc u kinh nin, bc cha c

khng?Ti chn li:-Bc bit ti sao chu nhc u. C phi chu

thch ung nhiu nc ma khng?

Cp mt cu long lanh:-, ti sao bc bit c?


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Ti trli ngay :- Bc bit ti sao chu au.Cu chuyn xoay qua kha cnh khc. Trc cn ng

vc, sau i ra khm phc ngng m.-Vy bc bn cho chu cc thc n cn thit i.Ti gi ghm cc thc n theo s 7, ch cch s

dng.m y ti ra v, lng trn y hi vng. Cch mt

ngy sau, cu b li n sm, ngi trc ca tim. Timng rcho, nhng cu b c vbun ru, ni:

-n hai ba ri m khng thy bt chi ht.Ti vut u cu, an i:-C phi thuc tin u? n thm t ngy na i ri

xem.Cu vng vng bv. Sng , mca hng, u c

ti hi hoang mang, khng lOhsawa Tin sinh ni sai,hoc l thc n ca ti phm cht xu? Chcn bit ngim thm cu nguyn Ohsawa, v nhng li cu nguyn

ceo ui ti sut my ngy lin... Nhng trong thmtm ti, hnh nh c mt mnh lc g bo ti phi tintng ni Ngi...

3 hm sau, ti va n ca hng th thy cu bng ch sn , mt my ti ri, ci u cho ti,khng i ti hi han g b b ln ;

-Bc i, chu ht nhc u ri, 3 ngy nay, chun trng khng ung nc ma na, m c mt iulnht l ngdy chu thy khe chkhng kh chuv phi trn trc trn ging na nhmi hm. Bc

bn thm cho chu go lt v m i. Thng bn chun cng mun n na , n cng hay nhc u...


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38 |Thu-Ba

Chao i, ni mng ca ti khng thtni, ti cungqut gi go, ong m...Ti ni chuyn huyn thuyn, coicu b nhmt vcu tinh, em li cho ti nim tin,tin tng vo sng n ca phng php dng sinhca Ohsawa xng ln. Nhhai cu b m ln lncSi Gn bit tn ti, cng vic ti lm. Hai cu b lhai ci loa v hnh lm qung co cho ti trnghc, cho sinh vin, cng chc v mi gii trong thnhph. T vsau, tim nhb ca ti khng chchokhch ngi, cc thc n, nht l go m khng bn,

v ng bn dng sinh ca ti cung cp khng kp.Nhng by gi trong xm c ngi c ti cha lnh

bnh sn sng ong go lt khng bn ha cht cho tibn, ri m, ri tng... C ngi qu ln cha lnhbnh lin vtrng la, lm tng cho ti, v v tng tilm chbn trong mt tun l ht.

Tim ti bt u thnh vng, ti phi mn thmngi lm. Mt ngy n, c mt cu sinh vin (ti cn

nhtn cu l Nguyn)thn chca ti nhti trbnhddy cho thn sinh cu. Ti cho n s7 vi tun, ngc kh hn, thi khng dng thuc na. Cu c cmtnh, thy ti ci phcht chi, nng nc, kh th, cunn n ng gi thno m vi ngy sau cu n mi tin phcu , cho thu r, cho ti hai tng trong tanh nm tng ca ng cng Trng minh Ging.Nhvy ti mthm qun n lun. Khch hng ti by

giton l sinh vin, nht l ca trng thuc. Sng giam tr, tinh thn ti trthm ln, ngi ti vui ti hnln. Ti hng hi lm vic ngy m khng bit mt. By


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gi ti phi mn thm 4 c thiu ngip ti trongcng vic pha chthc phm.

Vit n y, nhm mt n li qung i qua, hohng trong cng vic bo ch vt liu dng sinh, gip

b con bt bnh, gip ti sng vui v phn khi trongtnh thng bo bc ca bn tr, tht nh mt gicchim bao.

Ti khng lu mt ch, ht ph ny ti dn quaphkhc, nhm bnh trng dng sinh khp ni. Lcy ti c tin ca nhiu nh ho tm gip , v ti ctnh thng bo bc ca nhm sinh vin. Ti mun gc ny.

Ti ngrt t, v ... khng c th gingkhc vingy xa, lc by gi ti d th gim li bbnh mtng.

Ti say sa vi vic lm, ngy no cng c bnhnhn n nh ti cha, m cng nh vy ti hc hithm c nhiu iu vtrt tvtrv qun bnh m

Dng.V d, c mt hm, ti ang ni chuyn vi mt bkhch th mt cu b xng xc xng vo ming qut to:"B kia, thi dp tim i, bmti gn cht cri y.

B cho n go lt mui m thno m by gicha mti khng ca quy c na..." Ti hong ln, tronglc b khch ang bt bnh trc s xc xc hn loca cu b, nhng ti lanh tr trn tnh c ngay, ntn bo cu b: "Ch c sao u cu, bc lm vimn n, cu em vcho hai cdng skhe li ngay".

Ti lin vo bp, mt lt sau trra a cho cu b gi n. Cu b cm ly ra v mt cch min cng,


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40 |Thu-Ba

khng dm ni thm iu g trc v bt bnh ca bkhch. Nhng ti vn lo ngi, bn chn trong d mcdu vn tin tng hiu qu ca phng php dngsinh.

Chiu ngy hm sau, cu b trli. Ti nhn cu, hihi hp, th lqu, cu b chp tay x ti, tha: "Thabc, xin bc tha li cho chu. Hm qua, chu tht l vl. Chbit bc nu mn g m cha m chu n vomt chp sau khe li lin, gi bit i v bo chu

n mua na..."Ti hiu v ttrch mnh v cho hn s7 qu lu, v ngi bnh lnh ri th cn phi ithc n, cho hn cc mn n bdng, v s7 chtr bnh, bnh lnh th phi ngng ngay s 7, nukhng m ccho bnh nhn tip tc n s7 th skitsc. l mt bi hc qu gi cho ti, ng ko di s7qu hn nh ca n.

Ti ln ln rt kinh nghim qua cc s tip xc vikhch hng, ti cn hc thm c nhiu cch trbnh

thn qu chdng ton ccy v nhy hc ctruynca ngi xa li.Sau chuyn cu b ny, ti li cn c thm mt

bi hc ch ng na nhn m ti hc c tnh ddt cn thn. Svic xy ra vo ngy sinh nht ca Tinsinh Ohsawa (18-10). Ti tchc mt ba tic linh nhti qun n. Quan khch c n hn 100 ngi, trongm c mt sinh vin mt my xanh xao n d. V ngqu ti khng lu n cu ta. Ba cm hm y tuy lton chay nhng ti nu nng rt k v trnh by cc

mn n rt ngon mc cc mu sc v nhn lidn ca Tin sinh "Peignez sur vos plats" (hy t im


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cc mn n), v vy khch p mt m n vo rtkhoi khu. Cu sinh vin n chiu c n tt c ccmn n, khi vnh bbnh m qua i ngay trong my.

Hai ngy sau, ti bmi ra Hi ng Y T, h gncho ti ti st nhn. BY Tlc y vn theo di hnh vica ti, v hgn cho nhm dng sinh chng ti l mt"secte", mt mn phi ca m lang bm, m hvn tmchi trit h, khng cho tdo bnh trng, cc

bn cng hiu v sao.Hbuc ti ti lm cho cu sinh vin thit mng

v cc thc n ti nu, phi a tthi i khm nghim.Nu ng nhvy th tim ti sbng ca v ti phi

vo t. Khng ai cn tn nhim phong tro dng sinhna ! Tri i! Tht l mt tin st nh. Ti ngt xu ngay

gia m sinh vin theo ng hti. Khng c lut sbocha, ti chcn chngy vo khm.

Bng nhin, ca phng Hi ng bt m, mt ngi

n ng ht h, ht hi chy vo a cho ng Gim cHi ng mt bc th. Hvi mra xem. Th ra lbc thca cu sinh vin li m ngi em thnl anh rut ca cu. Trong th trnh by rng y tuytthc 21 ngy, lm y theo cch thc chvtrong cunsch "Tuyt Thc i V u" ca Thi khc L, mtngi bn thn ca chng ti. n ngy 21 th y ntim ti, thy thc n ngon qu cxng vo n ung non. Vnh m y bbi thc m cht. May sao y cnsng sut li vi hng trc khi qua i ni rng ycht khng phi v cc thc n ca ti m v y qu thamn, xin ng buc ti cho ai ht. ng Gim c xu mt,


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42 |Thu-Ba

buc lng phi th ti, v nhng li buc ti trc trong khonh khc i ra li t li ca Hi ng. Nhtrong gic chim bao ti tnh li trong vng tay ca m

bn tr, ting reo h ca h si m tm hn ti.K ra v, ti lm n cn thn hn, ht cn bng

bt si ni. Ai n nhti trbnh phi k khai bnh ttr rng, ti chnhn gip nhng bnh nhn no bnhthng ph thi, hoc nhng ngi khng cn tin vothuc men. Ngoi ra thn nhn phi lm tcam oan lnu c mnh hno hskhng kin tng vu khng chodng sinh. T , cc sinh vin v ti, bc chu licng khn kht thm hn, nht l cc sinh vin trngthuc th ng hti ht mnh v hct ngha thm choti v y l Ty phng, cn cc sinh vin con cc nglang ta th dy ti vm Dng nghnh... Ti cng ddt hn trong mi vic, tcch chbin thc phm chon cch sn sc cho bnh nhn. T, ai ai cng ccm tnh vi go lt, thn ch ti mi ngy mt ng

thm.Ngy 30-4-1975 th Cng Sn chim Si Gn. Suthng sau, Chnh quyn Cng Sn mi nhm ti, trong c ng Nguyn vn Su, ChLn, l mt i thnchv n nhn ca chng ti, mmt qun n dngsinh ti La Tour d'Ivoire ng Trn hng o, SiGn, v hnhn thy cch n ung theo dng sinh cth cha c bnh tt cho dn chng trong lc thucmen bt u khan him v snhp cng hng ha thucmen bngng tngy hchim Si Gn.

Ba cm khnh thnh c hn my trm quan khchn d, trong c cc nhn vin trong y Ban Nhn


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Dn thnh ph v mt cc gii. Tt c thc khchu tm tc khen ngi cc mn n (ton chay)mi vlming.

Tim n t chc nh mt phng mch ca bc s.Khi "bnh nhn" (khch hng)vo th i ngang qua "bcs" (bc sthc thca chng ti.)Bc s"khm bnh"ri cho "toa thuc" (thc n, ts1 n s7 ty theotnh trng ca ngi bnh. Nu khng c bnh g ththi, mun n g ty .)Ngi bnh cm toa n "caisse"tr tin, ri n "tim thuc" (nh bp)mua thuc (lythc n), ri kim mt chyn tnh ngi n.

Trong na nm tri, khch ra vo tp np, ngnht l m cn bv cc binh s, my ngi ny phnnhiu v thiu n (malnutrition)m bbnh. Mi ba ntrung bnh c n 70, 80 thc khch. Nhng i vichnh quyn Cng Sn lc by gith snhm hp ngc khng do h ch ta l mt iu ti k tri ving li ca ng Cng Sn, nn cui thng th su,

ly cl tim n khng c li, hra lnh ng ca tim.Nhng no ti chu b tay ngi khng! VBnh Li,ti sng vi vn cau ao c, shot ng ca ti thu hpli, ch nhn gip cho mt vi bnh nhn ti nh,trong m c hai c thiu nbau thn kinh, trong lcsn sc cho h, ti bhhnh hung my ln. (y tichtm lc vgiai on sinh sng hot ng ca ti

Bnh Li, c nhiu chuyn khng ni y, nhsvicnh ti bbt nm x lim bn thng, trong Tp Hi K

sni r hn).Ti gan qu, hng say gip i m qunctnh mng mnh. Hai c y nhn theo s7 m du

bt li, bt nng ny, nhng trong lc ang cha bnh


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44 |Thu-Ba

cha lnh hn th chng ti c cp giy thng hnhsang Php on t vi gia nh con gi ti. Ti nhphi cho hv, nhng dn cha mhphi tip tc chohn theo s7 cho n ngy lnh hn, sau phi ithc n hng ngy cho bdng hn.

Ngy 3 thng 4 nm 1980, v chng ti t gi qunh, tm hn hoang mang na vui na bun, vui v spc on t cng con chu ngoi quc, bun v tnay phi xa cch qu hng m trong y nhm bn tr tng cng ti c bit bao nhiu knim vui bun.

Ni chung th d qu hng hay x ngi, ticng ttm cho mnh mt li sng lnh mnh y hotng, c ch cho mnh, lun lun c khe mnh, v cch cho ngi, gip h tm li ci vui khe mnh mmn v minh lm cho bnh hon che lp.


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PPhhnnIIII

H TH

N

U

MN N D

NG SINH


60/184

46 |Thu-Ba


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II..GGOOLLTT

Cm go ltCm go lt v ng cc nu khc hn nu cm

thng, n lu chn hn cho nn phi nu lu hn cho mm dn v ngon ming.

1.

Nu bng ni p hi (cocotte minute) (cmchng)

Vt liu:1 chn go lt.1,5 chn nc.1 t mui (hoc 1 mung xp nc tng tamari).

Cch lmvo ni p hi mt chn bng snh ln (hay bng

men). nc vo ni, pha ngoi chn, cao n 1/3ming chn. go vo (ngm trc 1 gi), 1,5 chnnc v mui (hoc 1 mung xp nc tng)vo trongchn snh.

Vn np ni tht cht, bc ln bp nu si 10pht, ri hla riu riu nu tip 50 pht. Sau , ttla ni trn bp cho kh lu cho ngui. Khi khngcn nghe hi x ra na l cm chn nh.

Nu nh thcm va mm va khng bsm chy,ni dra, khi ngm, khi co chi.


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48 |Thu-Ba

Nhng c ng ngi th ta nh phi b go ngayvo ni nu trc tip. Nu cm bchy th ly ci thauhoc ci da ln nc lnh vo ri ni ang nng

vo ngm nm mi pht th chy trc ra ngay.

2. Cm nu bng ni thng (bng gang, bng t,bng snh hoc trng men)

Vt liu:1 chn go lt (vo v ngm trc 4 gi hoc mt

m).3 chn nc.1 t mui (hoc mung xp nc tng).

Cch nu:go, nc, mui hoc nc tng vo trong ni.Bc ln bp un si 10 pht ri hla rt nh, ly 1

ci khn vi dy nhng nc vt kh, y ni ri ynp li. Tip tc nu 50 pht ri ly tm ngn la(diffuseur)k di ni vy 10 pht. Cm schnmm, ngon thm. Nu nu bng than ci th cm ngonhn. Ni trn tro nng nhnh qu mnh cm srt bi bo.

Cm c th gh u , u xanh, u en, phnlng 10%. u nn ngm trc mt m, em nuring trc, bmt ming ph-tai (kombu)di chng 10cm hoc vi l tre lm cho u mm, xong ri vo

go nu chung.


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3. Cm trn vi k nu ni p hi

Vt liu:1 chn go lt vo ngm 1 gi.1 chn k vo (khi ngm).2,5 chn nc.1 xu mui.

Cch nugo, k vo ni, cho nc vo. Chng cch thynhnu cm go lt. Nu si 10 pht ri hla riu riunu thm 45 pht. i 10 pht cho ngui ri hy mnp.

Cm ny n vi mui m, nhai rt k tr b bnh.Ngi bbnh snh rut no hi n vi ba ngy l ht lin.

Cch lm mui mM cn v, ra sch, i ct cho k.

Bc cho ln bp, chcho nng, ri m v rang,cm a chao qua chao li lun tay cho khi b chy.Khi m ht n lch tch l chn thm dn. C thrang trn mui nh rang go lt (xem Go lt rangmui).

Trn mui bt vi m, phn lng trung bnh l 1m 12 mui, vo ci gi cho nt by. Bvo hykn. C tht1 tun n 10 ngy. Mi chn cm n

vi 1 mung c-ph m. (Phn lng m mui c ththay i ty theo mi ngi, nhng nu trn qu nhiumui, v d1 mung c-ph mui 7 mung c-ph m,


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50 |Thu-Ba

hoc 6 mung c-ph, m s qu mn, n khngngon.)

4. Cm go lt ghkhoai

nh qu ta, ngi dn ngho thng n cm ghvikhoai lang hoc sn hoc u, n rt ngon, va lming

va i ba, nhng khi mnh bbnh th nn trnh

n khoai v n nhiu m tnh.

Vt liu:1 chn go lt vo ngm mt m.1/3 chn khoai lang kh (xt bng ngn tay t).1 xu mui.3 chn nc.

Cch nu:

B go, khoai, nc v ni. Nu si 10 pht, nmmui.Ly ci khn vi nhng nc vt ro y kn ni. H

la nh, ly tm vst (diffuseur)di ni, nu tip50 pht ri tt la, 10 pht sau hy m.

Cm nu nh vy va ngt va bi, n vi c khokh.

5. Cm go lt nu vi hnh nc tng

Vt liu:


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Cm nu chn ri.1 cng ti ty18(poireau)xt nh.1 mung c-ph nc tng tamari.

Cch nu:Ly cho, thoa du m bc ln bp, b ti ty hoc

hnh vo xo cho thm, cho cm (nu chn ri, vangui)vo trn u, thm nc tng xo li 5 pht cho hi kh.

Cm ny c thn khng, khng cn n m rtngon cho nhng ngi va lnh bnh n li ba.

6. Cm Qung ng

Vt liu:2 chn cm nu ri. cc rt.

1 chnh nh.1 tai nm ng c ngm ri.1 ming ph-tai nh nu chn.1 ming tu hki nhhoc m cn.

Vi mung xp u Ha Lan19ht xanh (petit pois).Ng.

Cch nu:Cc thrau u (lgumes)ra sch xt ht lu. Ly

cho gang, thoa du m, bc ln bp cho hnh vo xo

18Ti ty: Leek.19u Ha Lan: Pea.


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52 |Thu-Ba

thm. Sau cng cho cc th rau qu (lgumes) xt,nm mui va n, trn cm vo, xo 5 pht. Cho chtnc tng cho ngon. Ta c th cho thm t tm kh,hoc mt ci trng trng mng xt nh.

Mc ra da n nng, bng cho thm. Nm hng ctnh cch lm hst v trcholestrol. Nhng ngi nchay nn n mt tai nm hng ththt.

7.

Cm go lt rang mui (mn ring Thu-Ba)

Mn ny c ththcho n n chung vi cm.Khi ta dng s7. n cm vi mui m thm cm rang vnhai tht l rn v ngon, cc bn c thdng xem. BLima khi n Si Gn cng vi ng Ohsawa, n thkhng ngt li khen, v b cha tng c n mt mnlming nhvy. B xin "recette" vNht dy li chocc mn .

Vt liu:1 chn go lt ngm 3 gi.1 chn nc.1 chn mui bt.

Cch lm:Nu cm trong ni gang, cho si 15 pht, h la

nh. y np li la riu riu gi.Khi cm chn kh khan, em ra ln sng tre hoc

li km cho i hi nng, ly a nh cm ri ra tng


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ht. em ra nng phi vi ba ngy, hoc trn li stcho vo l si cho cm tht kh. Ht cm phi ri ra.Ly cho gang, mui cho y lng cho, chcho thtnng. Khi , b mt nhm cm kh v, i nm ba

giy cho cm nng ln, ly ci tha gln bt u, quyu, ht cm trong mui phng ln, n lch tch, binqua mu trng rt p, ng qu vng n sng vkht.

Ly ci ry st trn da, cm cho cm muivo ci ry, ri cho li lin trn bp, v a ci ryry ngay trn cho, mui lt xung cho, cn cm trongry ta vo mt ci hp nha trn (loi ng tofu).

By gi, ht mt nm cm kh bvo cho (lmmthhai).

Trong lc chcho mui nng li, ta rc mt t nctng ln trn cm trong hp nha, ri cm hp xoaytrn cho nc tng thm vo cm, ri cm vomt ci hp nha khc. l xong mt m.

Mn cm rang ny rt tt n gim20

cho nhngngi hay a n vt mun gy m i. Cm rang ny nh ni trn, c thtrn vi cm lm n, n rt ngon.

8. Bnh m cm vt (mn ring Thu-Ba)

y l mn cm nm mo cau nhqu ta. ykhng c mo cau th ta ly khn vi dy nhng nc vtro thmo cau.

20n gim: n thm vo, n vt.


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54 |Thu-Ba

Cm lt nu va chn, cn nng hi, ra khn,nhi mnh, vt thnh bnh m. bnh cm trn thtmt chc gi cho ngui. C thn ngay sau gi,ct lt va va lm sandwich vi m cn, rau qu(lgumes), hoc chm mui m. Nu i chi pique-nique21hoc i xa, c them theo n, gi tng lt cmtrong giy bng hay aluminium, va tin va v sinh,cm ny c thn cha bnh.

9. Cm vt chin rn (mn ring Thu-Ba)

Khi bnh cm ngui, ta ct ra tng lt mng 3li. Sp cm trn sng, phi nng hoc trn mysi vi ngy. Khi cm tht kh, em chin trong dum tht nng, ta s c nhng lt cm rn ngon hnkhoai ty chin22(frites). Cm ny dng i khch ung

bia, hoc n vi xp miso rt ngon ming.

10.Cho go lt ht sen

Vt liu:1 chn go lt.10 chn nc. chn ht sen.1 quxu mui.

21Pique-nique: Cuc i chi v n ngoi tri, picnic.22Khoai ty chin: French fries.


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Cch nu:Vo go sch, bht sen ngm 3 giv ly tim

ra. Bc sch v, cho nc vo, un si 10 pht, lariu riu 1 gi. Khi cho ln23 l c, cho t mui. Chony c thnu vi u , u en, u xanh. Nu chokhng cho cc thtrn kia c thdng cho ngi bnhkm n, tinh thn mt mi, v cho trem va mi thi

b.n 1 ngy cho nhthl thy khe, bit i ngay.

23Ln: Sn st.


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56 |Thu-Ba

IIII..NNPPLLTT

1. Cm Np Lt (Xi)

Ngi Vit chng ta ai cng thch n xi. M xi nubng np lt hoc gi ssth va ngon ming va b.Np rt tt cho bnh bao t. Xi np n v nhai k thtiu ngay, nu cha tiu kp th cng t hi bng cm(go)khng tiu lm chua ddy v lm snh bng.

Vt liu:1 chn np lt ngm mt m.1 chn nc.1 xu mui.

Cch nu:3 thvo i24bng pyrex t vo ni p hi, ch

nc bn ngoi i n 2/3 chn ri chng cch thynhnu cm (xem cch nu cm go lt). Nu si10 pht ri hla ly vst k di ni la riu riu 50pht. i 15 pht hy mnp.

Xi n vi mui m rang. y cng gi l n theo s7.

24i: Bt nh.


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2. Xi u , u en, u Xanh

Vt liu:1 chn np lt ngm mt m.1 chn nc.1/6 u nu vi mt ming ph-tai 15 pht cho maumm. (Ph-tai c nhiu khong cht. Trc khinu, ng ra, ch phi sch bi, ri ngm vo

nc, ly nc ngm ph-tai m nu, cn ncngm u th bi.)Xi u v u en rt tt cho nhng ai bauthn.n mi ngy mt chn xi u l nhung mtthang thuc b.

Cch nu:Cng y nh ni trn. Cc bn nu xi bui ti,

mai sng n lt lng i lm khi au lng.u xanh c tnh cch hn, n khng tt bng u

. Mun th u xanh cho c mu vng p, ta thaybng u ch (pois chiche).

u ch ngm, nu vi ph-tai, ri em nu ra xaynhuyn cho vo np nu, rt b v ngon, v trong uch c nhiu cht m thay ththt. Nc ngm u thi, cho nc khc ri cho ph-tai vo nu cho maumm.

3. Xi V

Vt liu:


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58 |Thu-Ba

1 chn np lt ngm.1/3 chn u ch nu chn v xay hoc gi ri.1 chn nc.1 xu mui.1 chnh hng xt nh.1 mung c-ph du m.

Cch nu:1. Nu chn nc cho si, vt np bv, un si 5

pht. Xong, np v ci ni hng25(couscous sier), chodu v xo hnh trn u v mui vo. y np kn, hng2640 pht. Sau , mnp, ry thm t nc trnnp ri nu thm 20 pht. Khi np mm, ra ci r,trn u v ri cho np ri ra. Xi v ny n vi muim hoc tm rim rt ngon.

2. Vt np ro, bv xoong nc cho si vi do,ri cho np v ni hng xi, du v trn u vimui, du khhnh. Sau cng trn u. em hng

40 pht. Mnp ra rc thm t nc trn cho mauchn u. Nu thm 20 pht. Khi xi chn u, rakhay, ly a trn v lm cho ri ra. Thgi l xi v, vngy xa cc cly np ra v v trn tay cho ri ht nn

gi l xi v.Xi v n vi ch bt sn dy (kouzou) th tuyt ho

(bt sn dy c tnh cch tr cc bnh rut rt thntnh). Ni l ch m khng dng ng, dng mch nhathng, cng ngon khng thua g ng. ng nn nngt qu.

25Ni hng: Ch to.26Hng: bng ch.


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4. Ru Np (Cm ru)

Vt liu:1 k np ngm.3 vin men (c bn trong cc tim thc phm Vit

Nam.)

Cch nu:Ly 1 lng nc ngang vi np un si, cho np v

luc 5 pht. vo ni hng nhtrn, thnh thong rccht nc trn np cho mau mm, ri y np ngay. Khi

xi chn mm, ra rngui.Nn dng ci r l nh, hoc ci ry bng plastic

(m, nha), ci r ln trn ci vm27 bng snh cnp. Khi xi va ngui, ry men ln xi (men gi nh)trn u. Ly ming vi ph ln y kn, ci vm

ch c hi m u 25-30

. th 3 ngy. Nu trinng bc th ngy th hai phi xem nc c mi menru khng, nu c th m np xem cm ru nc cha. Nu cha th i thm vi ngy.

Ru np lm nh th l c nc ru trong vmdng nhsak, rt ngt nu men tt.

5. Cm Np, Cm Dp

Cm Np

27Vm: Lin bng sc np dng ng cm.


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60 |Thu-Ba

Cm np mu xanh l cy, rt thm v ngt du. Cthtrn vi da v mui m. Ai Si Gn m khng nim tm mn qu y vi bnh trng phng. B con cnnhkhng?

Cm Dp Trn Vi Mch Nha

Vt liu:1 chn cm dp, i sch ht vtru. chn u xanh.2 mung xp mch nha.1 cht mui, 3 mung xp da kh no.

Cch lm:Ra cm dp trong ry ro nc. Bc cho ln

bp cho hi nng, trn cm vi mch nha. Nm mui,trn u, cho u xanh v da vo. Trn thm 10 pht,lm thnh mt mn trng ming rt th v.

Cch nu u xanhNgm u chng 10 pht. vo xoong nc xp

xp trn mt u, nu si mt chp. Khi gn cn nc,y np li, ly v st lt di son, la riu riu 10pht. u nu mau chn lm phi coi chng ko chysm chi xoong mt.

6. Cm Dp Trn Vi Mch Nha: Xi V

Vt liu:


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2 chn xi nu chn.1 xu mui.3 mung xp mch nha (c bn tim thc phmVit Nam hoc Tu). chn u ch chn, hoc u xanh i vnu chn

v xay nhuyn.1 mung xp da no.3 mung xp m rang.1 mung c-ph gng gi nhuyn, hoc mung c-ph i hi28(anis toil).3 mung c-ph u phng rang gi nh.

Cch lm:Bc cho thoa du m ln bp cho nng, cho xi

vo vi mch nha xo chng 10 pht, cho u ch vda vo xo tip, nm cht mui.

Chng no xi gn kh, cho u phng v gng hoci hi. Ly khay lt ming giy bng thoa du, xi

ln dn ra cho thnh mt vvung vt, chiu dy 3phn.M i v rang thm rc ln cho xi ng dnh

tay. ngui ct ming vung nhsp v da.Xi vdng lm mn n trng ming trong ba tic. Cthct trong tlnh dnh n ln.

7. Bnh Dy u

Vt liu:

28i hi: Star anise.


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62 |Thu-Ba

1 chn np ngm 1 m.1 chn nc.1 cht mui.u xanh nu chn hoc gi nh hoc u ch xotng.

Cch nu:Nu np nh nu xi. Khi np chn, vo ci c

thoa nc, chy cng thoa nc, qut nhuyn. Chynng nhng nc khi dnh bnh.

Ly tay nhng nc, vt np tng vin, p dp dp,ln trn u c2 mt. Bnh n vi mui m. Hoc gili vi giy bng, i xa em theo n rt tin.

8. Bnh t

np vo ci c-ph xay thnh bt ri ry li. Nu

c my xay ln th cng tt.

Vt liu:200 gr bt np lt.1 mung xp nc tng tamari.

Nhn bnh:M cn bm nhhoc u ch nu chnxo hnh v nc tng.

Cch lm:


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bt trong ci thau. nc m c nm muihoc nc tng vo, trn u. Nhi thnh mt v29nh

bt, lm bnh nhn kem (tarte).Chia lm 10 phn. Ly mt phn cn mng bng tay,

cho nhn vo gi li, v trn. Tun tlm 9 ci kia. Chovo xng c thoa du m hp chng 20 pht th bnhchn.

Bnh t mun trnh by cho p, ta hoa c ri tln bnh, cho thm l ng, gi li bng giy bng chohp v sinh, t vo da trng va p m n li vangon.

9. Bnh Tt, Bnh Chng

Cc bn nghe tn bnh nhTt qu nh ri phikhng? Nhng ngoi quc ngy no cng c bnh tt

bnh chng bn cc tim Vit Nam hoc Tu, nhth

lm gim bt gi tr ca tn bnh trong 3 ngy Ttri.Bnh chng bnh tt Vit Nam gi bng l chui,

trng p m vli ngon hn. Tri li ngoi quc trckia v khng c hoc him l chui nn li gi (phnnhiu)bng giy silicone ngoi bc cht l chui cho pthi.

Vt liu:2 chn np lt ngm 1 m.

29V: Mng, b, chm.


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64 |Thu-Ba

1 chn u xanh c vnu v xay nhuyn (hoc uch thay th)xo vi hnh v nc tng. mung c-ph mui.2 tgiy silicone (giy lm bnh gteau)30 cm

bdi, 25 cm bngang.2 tgiy plastic cng kch tc.

Cch nu: np ro nc, trn mui vo, chia lm 2 phn.

u cng chia 2 phn vo thnh thi di 15 cm.Tri giy silicone (giy bng)trn giy plastic, ri

np ln dn ra 1 lp 20cm bdi, 7cm bngang. thiu vo gia. Cm 2 u bdi gi li cun trn ly dyct cht li gia. Gp mt u bnh dng thng lndng xung bn vi ba ln p cho cht np. Ly tay

gp u trn cho kn bnh, ri trngc xung gp ukia cho kn nhnhau. Ly dy ct chthp ri qun dyquanh bnh sit cho cht v cho u. Bnh phi gi v

ct tht cht cho kn th mi khi nc vo.Nhthl xong 1 bnh, by gigi thm ci thhai.Nu mua c l chui cng tt, khi dng giy

silicone v plastic. L chui phi trng squa nc sicho mm khi rch. ngoi quc m lm cho l rch ltn xu nhiu, v l him c.

Ly ci xoong ln nc un si, th bnh vo,nc phi ngp bnh. Nu 6g, cchm thm nc ngcn. Cn nu nu ni p hi th chphi nu 1 gi45pht.


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Vit n y ti nhm mt mmng tng nhangnu bnh chng qu nh, mnu sut m, chng tingi quanh bn la sut m vi m, qun cngngy.


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66 |Thu-Ba

IIIIII..KK

K Vit Nam ht nh bng na ht k ngoiquc. K c gi trdinh dng rt cao, n c nhiu sinht, c cht choline ngn nga cng ng mch v c chtacide glutamique lm tng tr nh bi b tr no chongi lm vic lao tm lao tr, v cn gip cha c

bnh au ngc, i t. Khi bst n cho k trst.nk lm cho ngi mp m bt i.

1. Cho K Nu Vi u Xanh

Vt liu:1 chn k vo sch.10 chn nc.

1 xu mui. chn u xanh nu chn xay nhuyn.

Cch nu:Nu k nh nu cm nhng n mau chn nn ch

nu 25-30 pht. Khi k chn, trn u vo n vi muim. Nhng trn mch nha vo th li c mt mntrng ming ngon lnh n vi bnh trng m nng.

2.

Cho K Nu Vi Tu H


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Vt liu:1 chn k vo sch.10 chn nc.20 gr tu h.1 chnh nh. mung xp mui m (gomasio).nc tng.

Cch nu:K nu gn chn (khong 30 pht), xo hnh cho

thm, bp nt tu hki, thm vo, trn u.Cho ny n vi nc tng hoc mui m hoc

tng c miso rt bcho nhng ngi mi au dy vcc ng gi b lo gip tr nh, hoc cc hc gi, ccngi tr thc lm vic lao tm.

3. Cho K Nu Vi Tu HKi (ngoi Bc gi l ph

chc)

Vt liu:1 chn k vo sch.13 chn nc.1 chnh xt nh.20 gr tu hki (l hoc cng cng c), ngm

gi.1 mung c-ph du m.

Cch nu:


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68 |Thu-Ba

Nu k vi 10 chn nc trong 25 pht, sau thmhnh xo du.

Btu hki vo ni p nu 10 pht vi 3 chn nc.Khi cho chn, trn tu h ki vo. Nm nc tng vmui. Cho ny rt tt cho ngi gi n rt b, lm tngtr nh.


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IIVV..BBPP((NNgg))

Thng thng Vit Nam bp nu hoc nng cthoa mhnh. Bp nu ch, bp rang ngo ng, xi

bp, cc bn lm sao qun c. l mn n dngsinh ri. Nhng n theo dng sinh th ta thay ng

bng mch nha, cng ngt chn, v theo dng sinh tdng ng lm hi xng, n nhiu hrng.

Ru bp nu lm tr ung thng tiu tin.


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70 |Thu-Ba

VV..BBOOBBOO((dd))

Bo bo l thngcc c nhiu cht bv cht m.Bo bo c dc tnh lm cho thn thcng trng, li

tiu tin, cha c phong thp, kit lbnh phi, bnhcc kh (v n dtiu ha).

Nc l bo bo trc sn li. Dn qu n bo bo c no lu.

Nhng n b c thai nn kbo bo.

Cch nu:Nu bo bo cng nhu nu cm go lt (xem cm go

lt).


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VVII..CCCCTTHHNNGGCCCCCCAANNGGOOIIQQUUCC

Tng cng nn lu cc bn l nay ta buc lngbxra i th phi nhp gia ty tc. Trn kia ti chnivngcc Vit Nam, nhng nay ngoi quc th kra chng ta cng nn dng th thc n ngoi quc. 10nm nay, ti dng ngcc ngoi quc nu nngthc n dng sinh, ti c nm mi vngcc caPhp, thy n cng ngon v b khng thua g go VitNam.

Di y xin ksqua cc thngcc ca u chum gii dng sinh ngoi quc thng dng v lm

bnh m.

1. La hc mch (Sarrasin)

Dn Nga hay dng v la hc mch n vo lm chonng m cthhcn chng lnh.

La hc mch c thnu 20 pht, n rt ngon nu tac pha thm hnh du nc tng. n mt ngy l thy m trong ngi, c th ci bt o len, nhng khingi no sng t x dch t hot ng th nn n thng

xuyn chng lnh.La hc mch xay thnh bt lm crpe30 n vi

pho-mt hoc s-c-la cng ngon, nhng hai thc nyhi tri vi dng sinh.30Crpe: pancake.


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72 |Thu-Ba

2. La m (Bl)

La m l thc n chnh ca ngi u. N phi nurt lu, t nht 1 gi30 pht. Phn nhiu c xay ra

bt lm bnh m hoc bnh ngt. Php rt nhiu ngi n bnh m lt c pha m

(pain complet au ssame). La m lt cn tt c thln mng (bl germ), n gim vi x lch v n c rtnhiu sinh t.

3.

La m nu (peautre)

Epeautre cng l mt ging la m.

4. La i mch (Orge)

La i mch l mt ng cc c tnh cht lm dumt. Ngi ta thng n bui chiu cho dng. Mah rang chung thc-ph, ung mt khi rm sy.N nu rt lu nhla m, v cng phi ngm trc mtm.

5.

La mch mu sm (Seigle)


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La mch mu sm l mt ngcc rt b, chlmbnh m. t n nu nhcm.

6. La yn mch (Avoine)

La yn mch l mt ngcc ca x lnh, nh lahc mch (sarrasin)vy.

Phn nhiu cho nga n v n rt b.Nhng cm yn mch th rt ngon v bo, bui sng

n im tm ta y sinh lc c thi bhng cy skhng bit mt.


88/184

74 |Thu-Ba

VVIIII..TTUUHHKKII((MMccnn))

Trong thut trng sinh ta c thn bt cthc g,nhng nn trnh cc th tht, nht l tht b, tht heo,tht th... V li cc sc vt c nui bng thc n cha cht.

Nu vn cn "n mn" th ta nn n c, tm, s, hn,g vt nui thngoi tri. Nhng cc thc ny chnn nkhong 1/8 trong ba cm ca ta. C th dng loi thttrng v ng dng c nui thuc.

Thay v dng tht ng vt, ta c thdng "tht chay"nhtu h(tofu), m cn (seitan), tu hki (yuba).

1. Cch Lm Tu HKi

Nu khng mua c tu hdng sinh lm vi chtmui nigari (c bn tim thc phm dng sinh) thta tlm ly v tu hki bn thtrng hcho thhacht thch cao, n vo lu tiu.

Vt liu:1 chn u u nnh ngm mt m.1 mung xp nigari.

Cch lm:


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em u ngm x sch, b vo ci xay (my xaysinh t) nc va va xay cho mn. Lng nckhng cn ong.

em ra vo mt ci khn vi mn, vt ly ncct. thm nc nng vo nhi, ri lc thm vi ln.

Ta c mt th sa, c th nu lm sa u nnh.em sa y un si ln, ri khuy nigari vi mt chtnc nng vo, quy u. Khi thy ln cn, nc ing nc, ci i ng ci th tt la.

ra trn mt ci khn vi nhng nc vt kh,khn vo khun c c l, nu khng th vo ciry li st, gi li p ht nc.

5 pht sau ta c ming u h thm ngon. Numun ct th vo ci chn hoc ci i ng ncngui pha t mui ct trong tlnh n dn.

Mun n ngay phi luc li tu hchng 5 pht chotht chn, v tu hrt m kh tiu. Phi nu vi nctng cho qun bnh.

Tu hlm c nhiu mn n nu ta bit chbinkho.

2. Cch Lm M Cn

M cn lm bng bt la m, c rt nhiu cht m,rt bnhng phi nhai k.

C hai cch lm m cn:

A. Cch 1


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76 |Thu-Ba

Vt liu:120 gr bt gluten (mua tim thc phm dng

sinh).1 mung xp nc tng tamari.1 mung xp du m.1 xu bt l xhng ty31(thym).1 chnh xt nh.1 cc nc.

Cch lm:em bt gluten y trn u vi cc vt liu thnh

mt v. vo xng c lt giy bng thoa du hp 45pht.

Khi bt chn l ta c ngay ming "tht chay" ngonlnh, ct ra xo nu th.

B. Cch 2

Nu khng c bt gluten th ta lm nhsau:

Vt liu:7 chn bt m lt.T3 n 6 chn nc.

Cch lm:Trn bt vi nc lm thnh mt v, nhi 10 pht.

Bvo i nc ngm u nnh ngp lt ngm 30 pht,ri nhi 3 ln cho u.

31Xhng ty: Hng ty, thyme.


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Ln th nht dng nc ngm u. Ri thay nc(nc u va mi dng th ct i, dnh trn vi btlm bnh cun). Nhi thm 2 ln na trong nc mm. Nc ny trong th i.

Ta c mt vbt lm m cn. em hp 40 pht hocnu trong nc 45 pht vi 1 ming ph-tai (kombu)cnm nc tng tamari.


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78 |Thu-Ba

VVIIIIII..CCCCMMNNNNDDNNGGVVIINNGGCCCC

Trong thut trng sinh c nhiu cch n.n theo S7 thng l trbnh nan y hoc kinh

nin trong vng 10 ngy hoc 2 tun, v thnh thong n1 ln khi thy bnh mun ti pht.

Cn thng ngy ta c th n trong ba cm theocch trnh by di y:

1. Bnh Xo

Bnh xo Vit Nam ai m khng bit lm. Nhng y ti mun ni n bnh xo dng sinh. Cc bn lmthxem.

Vt liu:30 gr bt m hay go lt xay.

a. Bnh :10 gr bt u ch (pois chiche)hay bt bp.1 mung xp bt hunh tinh32.160 gr nc.Cht mui.Cht bt ngh.2 mung xp du m.

32Hunh tinh: Arrowroot.


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b. Nhn bnh:200 gr cci thi nhnhtm thgi.10 gr hnh thi nh.2 tai nm rm hoc nm Paris.1 ci trng g c trng m dng qun bnh: mtu ln, mt u nhn (g nui ngoi tri).4 con tm.20 gr u hhoc m cn, ct lt mng rau x lch,

bc h33(menthe), ng.

Cch lm:Y nhlm bnh xo Vit Nam. Ly ci cho thoa du

m, bt pha sn cc thc mc "a". Sp ln bnhcc thc mc "b", sau cng vo cci thgi, 1 xutrng. Chin bnh y cho chn rn. n vi rau v nctng tamari.

2.

Bnh Cun

Vt liu :

a.V:400 gr bt m lt ( lm bnh) hoc tinh bt(amidon, bt cn li sau khi lm xong m cn).1 mung xp bt hunh tinh.180 gr nc.1 mung xp du m.

33Bc h: Mint.


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80 |Thu-Ba

1 xu mui.Ng, hnh xt nh.

b. Nhn :20 gr rong bin wakam ngm mt chp, ri bmnh(ginc ngm li nu canh v trong ncngm y c rt nhiu khong cht).50 gr tu hki nu chn bm nh.40 gr hnh bm nh.20 gr nm hng ngm bm nh.1 mung xp du m.1 mung xp nc tng tamari.

Cch lm:Trn bt "a"xong, cho ng hnh vo lm mu p.

Ly cho khng dnh (tefal), trng du nng hy mcbt ln trng mng. y np la nh. Mt phtsau m ra, lt cho bnh trn mt ci tht c thoa

du khi dnh ri t cht nhn vo cun li.

Nhn bnhXo cc thc "b".Nm nc tng tamari cho va n. Bnh cun n

chm vi nc tng vt cht chanh cho thm. Mun nngon, rc thm ln bnh hnh kh rang rn.

3. ChGi (nay u Ty gi l "nem")

Vt liu lm 20 ci:


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25 bnh trng (5 ci phng hbrch).100 gr c rt bo nh.1 chnh xt nh.100 gr tu hki bp nt.5O gr u ch nu chn xay nhuyn.20 gr wakam (rong bin)ngm bm nhuyn.80 gr bn tu bm nh.Tm kh hoc cua cho thm vo cng ngon.1 trng g sng.

X lch v rau bc h (menthe), da leo.Nc tng tamari chm, pha thm mch nha v

nc chanh vo.Du chin:du u nnh hoc du hng dng34

(tournesol).

Cch lm:Trn u cc thtrong thau ri p trng vo (y

l nhn).Ly khn tri ln bn, ly bnh trng nhng ncnng (xy vng bnh trng cho u) tri ln khn, bnhn vo gi li.

Ngi Vit Nam no cng bit gi, khi phi by,phi khng cc bn? Cc c m gi th phi c thm

bnh trng phng hv cc c khng quen gi nn lmrch nhiu.

Khi chin, nu cho ngi yu bao t ch nn chinbng du m, cn phn ng th h chin bng duhng dng (tournesol)hoc du u nnh cng c.34Du hng dng: Sunflower oil.


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82 |Thu-Ba

Ngi bbnh nng khng nn dng mn ny, v cnhiu cht bo qu.

Chin xong t bnh ln giy ht du cho ht btdu. Khi n chgi th nn n thm t cci 35(radis)hoc cci en, v my th gip gan dtiu ha.

4. Gi Cun

Gi cun thng n vo ma h. Mn ny n dtiuhn mn chgi m cng khng km phn ngon ming.

Vt liu:20 hay 25 bnh trng, mua u th cc bn bit cri. (Tngy ngi Vit Nam di tn ra ngoi quc,ai cng trthnh u bp ht, ngay ccc c ngngy xa trong nc chbit ngi sai v! Xin licc ng nh!).

1 qutrng trng mng.40 gr c rt bo nh.20 gr bn tu ngm ri.10 gr wakam ngm ri.Rau bc h (menthe).

Nc chm:Tng c (miso)ho vi nc xo hnh cho thm

cho vo nm ngt vi mch nha, v cho t bt hunh tinhpha nc trn vo cho hi c ri gi u phng bvo.

35Cci : Radish.


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Cch lm:Xo cc thni trn, nm vi cht nc tng,

chng 5 pht. Tri khn, ly bnh trng nhng ncnng gi. Dng chm vi nc tng tamari. Mun

gicho gi cun khi kh, ly ming bnh trng nhngnc y ln, hi lu n cng c.

5. Suchis

y l mn m ngi Nht Bn a dng nht. Chno c tic tng th n ng s1. Chng ta th lm n

xem.

Vt liu:2 l nori (rong bin, th l vung vung c bn

tim thc phm dng sinh).100 gr c rt bo nhxo scho chn rn.

100 gr hnh xt mn xo chn.20 gr bn tu ngm ri.M cn hay tu hchin thi ri.1 trng g trng mng.1 cht tm kh ch bng.t l bc h (menthe).

Cch lm:L nori hqua trn la nhcho chn ra mu xanh

xanh, ng lm chy.


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84 |Thu-Ba

t l nori ln tht ri sp cc thtng lp mt, ly2 tay p xung cun li. Nht c bn thchiu bng trelt cun cho p v khi rch.

Cun lm 2 cun. Pha u xoa pht cht nctng l cun dnh khi sra.

t cun ln tht ct ra tng ming 3cm, spng ln. Trc khi n, cho vi git nc tng vo. n

va ngon, trnh by li p mt.

6. M Si Udon Xo

M si lt bn tim thc phm dng sinh.

Vt liu:100 gr m udon hay soba.1 chn tu hki chn xt nh.1 chnh xt lt mng.

1 ming ph-tai (kombu)nhnu chn xt si.1 cc rt xt tm.1 mung xp du m, nc tng tamari, ng.

Cch lm:Luc m cho chn 20 pht. Bc cho cho nng, cho

hnh xo trc, ri n ph-tai, c rt. Xo va chn,cho tu hki vo, ri nm cho va, bm vo sau cht.Mc m ang nng ra da. Ly ng rc ln.


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7. M Xo Rau Qu(Lgumes)

Vt liu:1 chn m luc ri.1 chnh xt nh.1 ming m cn xt nh.1 t c rt, ti ty (poireau), cn ty36 (clri), nmhng, ci hoa mun37(brocoli), t ngt (poivron), su

l

38

(chou-fleur), cc thcng xt nh.1 mung c-ph bt hunh tinh.

Cch lm:M trn chung vi rau qu(lgumes).Bt cho i nng cho du xo tun t: hnh, cc

th rau qu: ti ty, t ngt (poivron), su l, ci hoamun (brocoli), c rt, cn ty, m cn. Rau qu vachn, nm cht nc tng vo va n.

Khuy bt vi 1 cht nc bsau cng.

M cn nng rc nc tng ln v cht du m hoc-liu trn u, b vo da, trn m l rau qu va xo.Rc ng ln. Dng nng.

8. M Xo CCi Trng39(Navet)

Vt liu:

36

Cn ty: Celery.37Ci hoa mun: Broccoli.38Su l: Cauliflower.39Cci trng : Turnip.


100/184

86 |Thu-Ba

1 chn m soba nu chn (lm bng bt hc mchsarrasin). chn cci trng xt si.1 ming tu hchin xt si.1 chnh xt nh.Nc tng.1 mung xp du.

Cch lm:Bc cho ln bp i nng du xo hnh cho

thm, b c ci vo ri cho thm tu h. Ci xo vachn, cho m soba vo xo la ln 3 pht. Nm tng.Mn ny nn n vma ng.

C th trn vo m cc th rau qu hp ri v xtsi, nm va n.

9. M Nc

Ta ly cc th cng rau lt ra v l hnh nu viph-tai hoc wakam ly nc chan m. Ly mcn hoc tu hchin ri xt lt bvo t m soba. Rchnh ng, n khng thua chi m t m li ng dinhdng.

M do knghsn xut lm ton bng ha cht, nkhng tt.

10.

ChTu HKi (Chla chay)


101/184


Tu hki lm bng u nnh ( l ci mng vt rakhi ta nu sa u nnh ri em phi kh). Tu hkil mt mn tht chay n rt ngon, bv dtiu. Tu hki ct mt ni kh ro c thc lu cnm, rttin cho nhng ngi n chay m xa thnh ph.

Vt liu:1 gi tu hki.1 cht mui.2 mung xp nc tng.1 mung xp du m.

Cch lm:Ngm tu hki 3 gi. Cho vo ry ra sch. Btu

hki vo ni p hi cho nc xp xp, y np nu si10 pht. Ly ra, tu h ki mm. Khng nn dng

bicarbonate de soude. ro nc xt nh, cho mui,nc tng, du m vo.

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