Introduction
The phlegm-damp constitution is primarily characterized by the accumulation of phlegm and dampness due to the stagnation of body fluids, with a pathological feature of being sticky and turbid. This condition often arises from excessive consumption of rich and fatty foods that damage the spleen and stomach, leading to dampness and phlegm accumulation. Individuals with a phlegm-damp constitution typically present with a sallow complexion, fatigue, obesity, a soft and distended abdomen, loose stools, a swollen tongue, a greasy tongue coating, and a slippery pulse. The dietary principle for this group is to focus on light foods that strengthen the spleen, warm the body, transform phlegm, and eliminate turbidity.
Dietary Nourishment for Phlegm-Damp Constitution
Individuals with a phlegm-damp constitution should consume foods that strengthen the spleen, eliminate dampness, and transform phlegm.
Dietary Principles
1. Focus on light and warm foods that help to drain dampness and transform yin, such as Coix seed (Yìyǐrén), white lentils (Bái biǎndòu), black beans (Hēi dòu), and tofu (Dòufu).
2. Supplement with foods that strengthen the spleen and boost qi, such as ginger (Shēng jiāng) and astragalus (Huáng qí), to help transport dampness and transform phlegm.
3. Appropriately add foods that regulate qi, such as dried tangerine peel (Chén pí) and Buddha’s hand (Fó shǒu), to help regulate qi, transform dampness, and promote fluid movement.
4. Maintain a low-salt diet, focusing on light and easily digestible foods.
5. Avoid greasy, rich, sour, sweet, and cold foods; in summary, prioritize light and warm foods.
6. Eat meals at regular times, avoid overeating, and refrain from late-night snacks.
Food Selection
Recommended foods for individuals with a phlegm-damp constitution: Coix seed (Yìyǐrén), papaya (Mùguā), jasmine flower (Mòlìhuā), rose flower (Méi huā), water spinach (Kōngxīncài), amaranth (Xiàncài), bracken (Juècài), daylily (Huāhuā), taro (Yùtóu), water chestnut (Dà chāocài), bamboo shoots (Zhú sǔn), lettuce (Sūcài), water bamboo (Jiāobái), Jerusalem artichoke (Júyù), winter melon seeds (Dōngguā zǐ), winter melon (Dōngguā), cucumber (Huǒguā), zucchini (Xīhúlu), seaweed (Hǎi zǎo), kelp (Kōngbù), nori (Zǐcài), dragon beard grass (Lóngxūcài), corn (Yùmǐ), black beans (Hēi dòu), red adzuki beans (Hóngdòu), green beans (Lǜdòu), cowpeas (Jiāndòu), peas (Wāndòu), fava beans (Cǎndòu), lentils (Biǎndòu), soybean sprouts (Dòu yá), soy milk (Dòujiāng), tofu (Dòufu), grapes (Pútáo), starfruit (Yángtáo), sweet potato (Dìguā), hops (Bīnghuā), tea (Chá), pig kidneys (Zhū shèn), field frogs (Tiánqīng), carp (Lǐyú), white fish (Bái yú), green fish (Qīng yú), crucian carp (Jìyú), silver carp (Yín yú), loach (Níqiū), catfish (Nián yú), clams (Gé), razor clams (Chēngròu), and bass (Lúyú).
Recipe Compilation
1. Steamed Bass with Mushrooms
Ingredients: 1000g bass (Lúyú), 6 shiitake mushrooms (Xiānggū), 300g ham (Huǒtuǐ), 150g bamboo shoots (Zhú sǔn), 20g ginger (Shēng jiāng), 8g salt (Yán), 25g cooking wine (Liàojiǔ), and appropriate amounts of ginger, scallions, pepper, and sesame oil.
Method: Clean the fish, cut off the head and gut it, remove the large bones, and slice the fish into thick pieces. Soak the shiitake mushrooms until soft, remove the stems, and slice each mushroom into 3 thin slices. Cook the bamboo shoots until tender, cool, and slice. Place a slice of mushroom and a slice of bamboo shoot in the middle of each fish slice, mix the seasonings, drizzle over the fish, and place 2 scallions and 2 slices of ginger on top. Steam over medium heat for 10 minutes; soak the remaining scallions and ginger in water. Once the fish is cooked, remove the scallions and ginger slices, and add the soaked scallion and ginger shreds.
Effects: Strengthens the spleen, boosts qi, and stimulates appetite. Suitable for phlegm-damp constitution, qi deficiency constitution, and pregnant women; can be consumed by those with damp-heat constitution.
2. Coix Seed Porridge
Ingredients: 60g raw coix seed (Shēng yìyǐrén), 100g japonica rice (Jīngmǐ).
Method: Clean and dry the raw coix seed, grind it into powder, and cook it with the japonica rice to make porridge.
Effects: Strengthens the spleen, eliminates dampness, relaxes muscles, and alleviates pain. Used for facial acne, rough skin, skin tags, freckles, age spots, pregnancy spots, and butterfly rash. Makes the skin smooth, reduces wrinkles, prevents hair loss, and makes hair smooth and soft. Suitable for phlegm-damp constitution, damp-heat constitution, and can be consumed by the general public.
3. Winter Melon and Pork Rib Soup
Ingredients: 500g pork ribs (Pái gǔ) cut into sections, 800g winter melon (Dōngguā) cut into pieces, 4 slices of ginger (Shēng jiāng), and a bunch of scallions (Qīng cōng) tied into a knot, with appropriate amounts of cooking wine, salt, and chicken essence.
Method: Clean the pork ribs and drain. Boil water in a pot, add the ribs to remove blood, and then remove them. In a clay pot, add an appropriate amount of water, the ribs, ginger slices, scallion knot, and cooking wine. Bring to a boil over high heat, then simmer on low heat for 2 hours. Add the winter melon and continue to simmer for 40-60 minutes until the winter melon is soft. Season with salt and chicken essence, and garnish with chopped scallions before serving.
Effects: Clears heat, detoxifies, transforms phlegm, eliminates dampness, alleviates thirst, and relieves summer heat. Suitable for phlegm-damp constitution, damp-heat constitution, and can be consumed by the general public.
4. Stir-fried Lentils with Pork Slices
Ingredients: Pork tenderloin (Zhūrǐjǐ), white sesame (Bái zhīma), scallions, ginger, garlic, salt, and oil in appropriate amounts.
Method: Clean the lentils and break them into small pieces or cut them diagonally into diamond shapes; prepare the scallions, ginger, and garlic. Clean and slice the pork tenderloin, marinate it with salt, cooking wine, and starch for a while. Heat oil in a wok, add the pork slices and stir-fry until they change color, then remove. In the remaining oil, stir-fry the lentils over low heat until cooked, adding scallions and ginger towards the end, stir-frying evenly. Once the lentils are fully cooked, add the pork slices, season with salt, and stir-fry before serving, adding sesame at the end.
Effects: Strengthens the spleen, boosts qi, transforms dampness, cools the body, and has anti-cancer properties. Suitable for phlegm-damp constitution, damp-heat constitution, qi deficiency constitution, and can be consumed by the general public.
Featured Book
“Health Strategies – Constitution and Diet“
“Food is the heaven for the people.” The heavens have the phenomena of yin and yang, rain and snow, and the food has the four qi and five flavors. The people have distinctions of gender and differences in body types. What determines what one should eat or not eat is solely based on individual constitution. Understanding what one should eat is equally important as knowing what one should avoid. The key of this book is to combine the properties of food with the constitution based on the four qi and five flavors.
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