Introduction
The Qi deficiency constitution is characterized by insufficient vital energy (yuanqi), reduced organ function, and decreased resistance to disease. Individuals with a Qi deficiency constitution primarily exhibit symptoms such as fatigue, low energy, tendency to sweat, shortness of breath upon exertion, susceptibility to colds (especially in cold weather), poor appetite, digestive issues, loose stools, pale tongue with thin white coating, enlarged tongue or teeth marks on the tongue, and a weak, slow pulse. This group often experiences deficiency in all five organs, particularly in the spleen, lungs, and kidneys. Therefore, the dietary principles focus on tonifying the Qi of the spleen, lungs, and kidneys while also considering the Qi of the heart and liver.
Dietary Nourishment for Qi Deficiency Constitution
The dietary approach for individuals with a Qi deficiency constitution is based on tonifying Qi and strengthening the spleen.
Dietary Principles
1. The diet should primarily consist of sweet and neutral foods, emphasizing those that are sweet and of neutral nature to tonify Qi, such as pigeon, quail, chicken, and corn.
2. Supplement with spicy and warming foods. Spicy and warming foods help to raise Yang and ensure smooth Qi flow, such as dried tangerine peel (chenpi), ginger (shengjiang), and sand ginger (sharen).
3. Avoid overeating. Individuals with Qi deficiency have reduced digestive function and should not overeat, aiming for about 70% fullness.
4. Control the intake of rich and heavy foods. Rich foods can hinder digestion and absorption, so they should not be consumed excessively.
5. Avoid cold, bitter foods. Cold foods harm Qi, and bitter foods harm the spleen and stomach, such as bitter melon (kugua) and lotus seed heart (lianzi xin).
Food Selection
Recommended foods for individuals with a Qi deficiency constitution: barley, millet, coix seed (yi yi ren), sweet potato, potato, pig stomach, beef, beef tripe, beef tendons, lamb, lamb kidneys, lamb lungs, lamb stomach, dog meat, venison, chicken, black-boned chicken, bamboo chicken, duck, goose, goose liver, pigeon, carp, green fish, pomfret, yellow croaker, mandarin fish, puffer fish, knife fish, salmon, bass, silver fish, loach, ribbon fish, cuttlefish, shrimp, eggs, quail eggs, soybeans, green peas, tofu, red beans, mung beans, white beans, peas, cowpeas, carrots, mustard greens, lotus root, green beans, ginger, lettuce, daylily, cabbage, onion, garlic, sweet pepper, yam, shepherd’s purse, Chinese toon sprouts, pumpkin, cilantro, shiitake mushrooms, black fungus, white fungus, straw mushrooms, enoki mushrooms, lion’s mane mushrooms, bamboo fungus, tea tree mushrooms, porcini mushrooms, oyster mushrooms, vegetable oil, soybean oil, sunflower oil, papaya, apples, grapes, cherries, peaches, persimmons, lychees, longan, coconut, figs, lotus seeds, jujubes, ginkgo nuts, chestnuts, peanuts, hazelnuts, sunflower seeds, pine nuts, pumpkin seeds, water chestnuts, golden cherry, pine nuts, pistachios, cashews, honey, milk, osmanthus tea, etc.
Recipe Compilation
1. Astragalus Chicken Soup
Ingredients: 20g of raw astragalus (Huang Qi), 1 hen, appropriate seasonings.
Method: Clean the hen, place the astragalus inside the hen’s cavity, sew it up, and then simmer in a pot with water, ginger, scallions, and salt. Consume the meat and drink the broth.
Effects: Tonifies the lungs and Qi, strengthens the spleen and nourishes the stomach. Suitable for individuals with a Qi deficiency constitution; can be consumed by healthy individuals.
2. Steamed Eel with Salted Meat
Ingredients: 250g of yellow eel, 100g of salted meat slices, salt, oil, chicken essence, ginger, and garlic to taste.
Method: Clean the eel and cut it into sections, marinate with seasonings, and steam with salted meat until cooked.
Effects: Tonifies the middle and benefits Qi, strengthens the spleen and harmonizes the stomach. Suitable for individuals with a Qi deficiency constitution, blood deficiency constitution; can be consumed by healthy individuals.
3. Yam Tangyuan (Sweet Rice Balls)
Ingredients: 50g of raw yam, a little sugar, and pepper, 250g of glutinous rice flour.
Method: Steam the yam, peel it, mix with sugar and a little pepper to make a filling; combine with glutinous rice flour to form tangyuan, and boil until cooked.
Effects: Tonifies Qi and nourishes the heart. Suitable for individuals with a Qi deficiency constitution, blood deficiency constitution, Yin deficiency constitution; can be consumed by healthy individuals.
4. Three Shredded Fish
Ingredients: 750g of carp, 25g of cooked ham, 50g each of soaked shiitake mushrooms and cooked chicken breast, 100g of green vegetable hearts, 20g of cooking wine, 7g of fine salt, 10g of dry starch, 500mL of clear broth, 10g of cooked chicken fat.
Method: Clean the carp and slice the meat, then pound the slices with a wooden mallet on a cutting board; boil water, drop in the fish slices to cook, then cool in cold water, cut into strips, and shred the ham, mushrooms, and chicken breast into fine strips; blanch the fish slices and vegetable hearts in boiling water, drain, then add clear broth, fish slices, vegetable hearts, fine salt, and cooking wine to a wok, bring to a boil, skim off the foam, add shredded mushrooms, chicken, and ham, drizzle with hot chicken fat, and serve in a soup bowl.
Effects: Benefits Qi, strengthens the spleen, and stimulates appetite. Suitable for individuals with a Qi deficiency constitution, blood deficiency constitution; can be consumed by individuals with other constitutions.
Featured Book
“Health Strategies – Constitution and Diet”
“Food is the heaven for the people.” The heavens have their changes, and food has its four natures and five flavors. People have their distinctions of gender and differences in body types. What determines what one should eat or not can only be based on individual constitution. Understanding what one should eat is equally important as knowing what one should avoid. The key focus of this book is to combine the four natures and five flavors of food with individual constitution.
—END—