Dietary therapy for different groups during the Summer Solstice
In the six solar terms of summer, damp heat predominates, but its effects vary among different populations. Therefore, dietary supplementation during this season must be tailored to individual needs: the elderly require warming supplements, middle-aged individuals need strengthening supplements, young people should focus on nourishing supplements, women need tonifying supplements, and children should not be over-supplemented. Below are recommended dietary supplementation plans suitable for different groups in accordance with the six solar terms of summer.
1) Dietary supplementation for the elderly
The physiological functions of the elderly gradually decline, and appropriate dietary arrangements can help delay aging. Generally, a diverse diet is recommended, focusing on easily digestible foods, with an emphasis on low-sugar and low-salt options.
During the peak of summer, the elderly can frequently consume medicinal porridge and dishes that clear heat and cool the body, which will greatly benefit them in enduring the hot summer.
(1) Yi Yi Ren (Job’s Tears) and Bian Dou (Hyacinth Bean) Porridge
【Ingredients】50g Yi Yi Ren, 50g Bian Dou, 100g Japonica rice.
【Preparation】Cook with sufficient water until it becomes porridge.
【Effects】Strengthens the spleen and benefits the stomach, clears heat and quenches thirst; it is the ideal summer supplement porridge.
(2) Celery Porridge
【Ingredients】150g fresh celery, 100g rice.
【Preparation】Wash the celery with roots intact, chop it, rinse the rice, and cook together with sufficient water to make porridge.
【Effects】Lowers blood pressure, calms the liver, sedates, promotes urination; suitable for those with hypertension, headaches, dizziness, and insomnia during summer.
(3) Pig Stomach, Lotus Seed, and Qian Shi (Euryale) Porridge
【Ingredients】1 pig stomach, 50g lotus seeds, 30g Qian Shi.
【Preparation】Add sufficient water, simmer until the lotus seeds are soft, then add 100g rice and cook together, adding a little salt for flavor.
【Effects】Strengthens the spleen and stomach, increases appetite; it is a mild and non-drying summer supplement, especially suitable for the elderly with weak spleen and stomach and poor appetite.
(4) Winter Melon Seed Porridge
【Ingredients】100g winter melon seeds.
【Preparation】Crush, add sufficient water, and boil for 20-30 minutes, strain to obtain the juice, then add appropriate water and rock sugar.
【Effects】Promotes urination, clears heat and relieves irritability, resolves phlegm and stops cough; can treat symptoms such as chest discomfort, cough with phlegm, and dark yellow urine during the hot season.
2) Dietary supplementation for middle-aged individuals
As people reach middle age, various organs and tissues begin to atrophy or weaken to varying degrees, leading to age-related changes. Therefore, dietary supplementation for middle-aged individuals during the six solar terms of summer should align with seasonal characteristics while considering their physical conditions for a harmonious balance.
(1) Huo Xiang (Agastache) Porridge
【Ingredients】20g Huo Xiang, 100g Japonica rice.
【Preparation】Wash the Huo Xiang, place it in a small pot, add sufficient water to extract the juice, strain out the residue, and pour the juice into the nearly cooked porridge.
【Effects】Transforms dampness and awakens the spleen.
(2) Sour Plum and Lotus Root
【Ingredients】100g dried sour plums, 500g tender lotus root (sliced), 150g white sugar (not suitable for diabetics).
【Preparation】Boil the sour plums with sufficient water for a moment, then add the lotus root slices and cook until tender, finally adding sugar to dissolve and mix well.
【Effects】Clears heat, cools the blood, generates fluids, and relieves summer heat.
(3) Lotus Leaf and Winter Melon Soup
【Ingredients】500g winter melon (with skin), 1 fresh lotus leaf.
【Preparation】Cut the winter melon into chunks, boil it first, then add the torn lotus leaf, and simmer with 1000ml of water until the winter melon is soft, remove the lotus leaf, and add a little salt to dissolve.
【Effects】Treats summer heat thirst and irritability.
(4) Mint and Lotus Seed Soup
【Ingredients】150g lotus seeds, a few drops of mint oil, 5g osmanthus flowers, 300g rock sugar (not suitable for diabetics).
【Preparation】Boil the lotus seeds with 1000ml of water, then add 300g of rock sugar and osmanthus flowers, dissolve, and add a few drops of mint oil.
【Effects】Nourishes the heart, calms the spirit, strengthens the spleen, and nourishes the stomach.
3) Dietary supplementation for young people
Young people enjoy physical activities and expend a lot of energy, thus they have higher nutritional needs for protein, calcium, and vitamins. They should consume more high-fiber plant foods while limiting sweets. Below are some dietary supplementation plans for young people in accordance with the six solar terms of summer.
(1) Sesame Noodles
【Ingredients】15g sesame, 10g sesame oil, 150g noodles.
【Preparation】Select clean black sesame, roast until fragrant, grind into a fine paste, mix with sesame oil. Boil water in a pot, add the noodles, and cook for 4-5 minutes until done; serve in a bowl and mix with the sesame paste.
【Effects】Nourishes the liver and kidneys, moistens the intestines, and promotes bowel movements.
(2) Ginseng, Wheat, and Soft-Shelled Turtle
【Ingredients】20g Dang Shen (Codonopsis), 20g Fu Xiao Mai (Wheat), 10g Fu Ling (Poria), 1 live soft-shelled turtle (about 500-1000g), 100g lean ham, 1 egg, scallions, ginger, salt, chicken broth, and Shaoxing wine to taste.
【Preparation】Clean and gut the turtle. In a pot, add water and bring to a boil. Add the turtle, simmer for about half an hour, remove, debone, and cut into 2cm cubes, placing them in a bowl. Slice the ham and place it on top of the turtle meat, add chicken broth and seasonings (do not add MSG yet), and steam for 2-3 hours. After steaming, remove the scallions and ginger, strain the broth, and pour it over the turtle. Boil the remaining chicken broth, add an egg, and pour it over the turtle to finish.
【Effects】Nourishes yin, boosts qi, and replenishes deficiency; suitable for cooling and nourishing during the hot summer.
(3) Cardamom Steamed Buns
【Ingredients】6g white cardamom, 500g flour, 30g yeast.
【Preparation】Remove impurities from the white cardamom and grind it into a fine powder. In a bowl, mix flour with water and yeast, knead into a dough, allow it to ferment (monitor the fermentation level), then add a suitable amount of alkaline water and sprinkle in the cardamom powder, kneading until evenly mixed. Cut into pieces of about 50g each, place in a steamer, cover, and steam on high heat for 15 minutes.
【Effects】Aromatic, transforms dampness, promotes qi, and strengthens the stomach.
4) Dietary therapy for children in summer
Children are in a continuous growth and development phase, so they should have adequate food supplementation, but it should not be excessive to avoid disrupting the balance of yin and yang and affecting health. Below are dietary supplementation plans for children in accordance with the six solar terms of summer:
(1) Crucian Carp with Dried Tangerine Peel and Goji Leaves
【Ingredients】1 live crucian carp, 100g fresh goji leaves, 3g dried tangerine peel, a little salt.
【Preparation】Scale and gut the crucian carp, wash it, and cook it with tangerine peel and ginger in a pot with sufficient water. Wash the goji leaves and add them to the pot. After boiling, reduce to a simmer until the fish is cooked and the soup is rich, then season with salt. Serve hot in two portions; infants can drink the soup.
【Effects】Clears heat, detoxifies, regulates qi, and stimulates appetite.
(2) Bai Bu (Stemona) Steamed Tofu
【Ingredients】8g Bai Bu, 8g Zi Su Ye (Perilla Leaf), 250g tofu, 25g rock sugar.
【Preparation】Place the tofu in a large bowl, then grind Bai Bu, almonds, and Zi Su Ye into a coarse powder and evenly sprinkle over the tofu. Add a little water and steam in a pot for about 30 minutes. Remove the residue with chopsticks or a knife, add rock sugar, and steam for another 5 minutes.
【Effects】Moistens the lungs and stops cough.
(3) Mint, Huang Qin (Scutellaria), and Rock Sugar Drink
【Ingredients】6g mint, 3g Huang Qin, rock sugar to taste.
【Preparation】Boil mint and Huang Qin in a pot with sufficient water for 20 minutes, strain to obtain the juice, and add rock sugar to taste.
【Effects】Cools the throat, reduces inflammation, and alleviates swelling.
④ Lily, Almond, and Red Bean Porridge
【Ingredients】10g lily, 6g almonds, 60g red beans, 100g Japonica rice, rock sugar to taste.
【Preparation】Wash the lily, almonds, red beans, and Japonica rice, then cook together in a pot with sufficient water, first boiling on high heat, then simmering until it becomes a thin porridge, adding rock sugar to mix well.
【Effects】Clears heat, promotes urination, nourishes yin, and moistens the lungs.
(5) Red Dates and Dried Plum Drink
【Ingredients】10 red dates, 10g dried plums, 5g Schisandra, a little tea.
【Preparation】Soak in boiling water.
【Effects】Benefits qi and nourishes blood, generates fluids, quenches thirst, and alleviates irritability.
5) Dietary supplementation for women
Women’s physiological characteristics dictate that their dietary needs differ from men. Suitable dietary supplementation for women in accordance with the six solar terms of summer should follow the principles of nourishing essence and blood, tonifying the kidneys and liver, and replenishing qi. Below are several dietary supplementation plans for women during the six solar terms of summer.
(1) Ai Ye (Mugwort) and Ginger Boiled Eggs
【Ingredients】10g Ai Ye, 10g ginger, 1-2 eggs.
【Preparation】Boil with sufficient water, cook the eggs until done, peel, and consume the eggs with the soup after 20 minutes.
【Effects】Nourishes qi and blood, warms the meridians, disperses cold, and alleviates pain.
(2) Verbena Stewed Pig Trotters
【Ingredients】2 pig trotters, 30g verbena, 30g yellow wine.
【Preparation】Clean and cut the pig trotters into pieces. Heat a wok, add oil, and sauté the verbena, then add yellow wine and stir briefly. Transfer to a ceramic pot, add the pig trotters and sufficient water, and steam until the trotters are tender.
【Effects】Activates blood circulation, dispels stasis, regulates menstruation, and alleviates pain.
(3) Huang Qi (Astragalus) and Black-Boned Chicken
【Ingredients】1 black-boned chicken, 100g Huang Qi.
【Preparation】Pluck the chicken and clean it, then slice the Huang Qi and place it inside the chicken. Add 1000ml of water, bring to a boil, then simmer until the chicken is tender and season to taste.
【Effects】Warms and nourishes the spleen and stomach, replenishes deficiency, and boosts qi.
Author: Liu Weidong, Chief TCM Physician
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