Introduction
The damp-heat constitution is characterized by the invasion of damp-heat pathogens, which, if not eliminated for a long time, can lead to spleen deficiency and phlegm-damp accumulation. This dampness transforms into heat, resulting in a pathological condition where dampness and heat are intermingled. Individuals with a damp-heat constitution typically exhibit symptoms such as heaviness in the limbs, mild thirst with little desire to drink, a red tongue with a yellow greasy coating, and a rapid pulse. Specific manifestations vary depending on the location of damp-heat: on the skin, it may present as eczema or boils; in the joints and tendons, it may cause localized swelling and pain; in the spleen and stomach, symptoms may include abdominal fullness, nausea, loss of appetite, loose stools, short and dark urine, and a slippery and rapid pulse; in the liver and gallbladder, one may experience distension and pain in the liver area, bitter taste in the mouth, poor appetite, or jaundice; in the bladder, symptoms may include frequent and urgent urination, painful and scanty urine, and yellow turbid urine; in the large intestine, it may lead to abdominal pain and diarrhea, even resulting in tenesmus with pus and blood in the stool, and burning sensation in the anus. Such individuals should eat smaller, more frequent meals, favoring a light diet while avoiding rich, spicy, and overly moist foods.
Dietary Management for Damp-Heat Constitution
Individuals with a damp-heat constitution should consume foods that clear heat and transform dampness, are sweet and cold, or sweet and neutral.
Dietary Principles
1. Choose foods that are primarily bitter and bland, as bitterness clears heat and blandness drains dampness, such as Coix seed (Yìyǐrén), adzuki beans (Hóngdòu), amaranth (Xiàncài), and loofah (Húlu).
2. Eat until about 70% full, favoring light and easily digestible foods, and maintain a slight feeling of hunger.
3. Limit seafood and foods that can provoke dampness, such as sea fish, shrimp, mushrooms, and goose meat.
4. Avoid rich, fatty, spicy, and aromatic foods, such as fatty meat, ginger, garlic, and scallions.
Food Selection
Recommended foods for individuals with a damp-heat constitution include: Coix seed (Yìyǐrén), adzuki beans (Hóngdòu), mung beans (Lǜdòu), corn (Yùmǐ), buckwheat (Qiaomai), millet (Dàmǐ), Chinese toon (Qīngchūn), radish (Láobō), cabbage (Báicài), mustard greens (Jiècài), celery (Qíncài), winter melon (Dōngguā), prickly amaranth (Cìxiàncài), purslane (Mǎchìxiàn), loofah (Húlu), dandelion (Púgōngyīng), fish mint (Yúxīngcǎo), water chestnut (Cígū), quail meat (Qīngyā), sturgeon (Xúnyú), field snail (Tiánluó), river snail (Luósī), watermelon (Xīguā), bitter melon (Kǔguā), lemon (Nìngméng), coconut water (Yēzhī), and green tea (Lǜchá).
Recipe Compilation
1. Coix Seed and Adzuki Bean Porridge
Ingredients: Coix seed (Yìyǐrén) 150g, adzuki beans (Hóngdòu) 100g, japonica rice (Jīngmǐ) 200g.
Method: Wash all ingredients, place them in a pot, add water, and simmer on low heat for about 2 hours until soft.
Effects: Strengthens the spleen, nourishes the lungs, clears heat and eliminates dampness, aids in weight loss, and brightens the skin. Suitable for those with damp-heat constitution, phlegm-damp constitution, and qi deficiency constitution; can be consumed by the general population.
2. Buckwheat Steamed Dumplings
Ingredients: Buckwheat flour (Qiáomài) 300g, beef (preferably lean with a small amount of fat) 450g, water chestnut (Cígū) 200g, scallions, salt, white sugar, soy sauce, pepper, and vegetable oil to taste.
Method: Mix buckwheat flour, salt, and half hot water and half cold water to form a dough, then divide into small pieces and roll into dumpling skins. Mince the beef, chop the water chestnut and scallions into small pieces, mix them with the beef along with seasonings (sugar, soy sauce, pepper, vegetable oil) until it becomes sticky, then fill the dumpling skins with the meat mixture, seal them, and place in a greased steamer. Steam over high heat for 8 minutes until cooked.
Effects: Lowers blood lipids, protects vision, softens blood vessels, and lowers blood sugar. Suitable for those with damp-heat constitution, phlegm-damp constitution, blood stasis constitution; can be consumed by the general population.
3. Braised Winter Melon
Ingredients: Winter melon (Dōngguā) 300g, salt, soy sauce, oyster sauce, chicken essence, chopped scallions, and white sugar to taste.
Method: Peel and seed the winter melon, cut it into cubes after scoring the surface. Heat oil in a pan, add the winter melon cubes and fry until slightly golden on all sides, then push them to the side of the pan, add a little sugar to caramelize, mix with the winter melon, add salt and soy sauce to color evenly, pour in a small bowl of water, cover, and simmer until cooked. Finally, add oyster sauce, chicken essence, and a little sugar, stir-fry to reduce the sauce, and sprinkle with chopped scallions before serving.
Effects: Clears heat and detoxifies, dispels dampness and phlegm, alleviates thirst, and relieves summer heat. Suitable for those with damp-heat constitution, phlegm-damp constitution; can be consumed by the general population.
4. Orchid Spring Bamboo Shoots
Ingredients: 24 tips of spring bamboo shoots, 15g of ham, 50g of green pepper, 1 egg white, shrimp paste, fish paste, salt, and oil to taste.
Method: Mix shrimp paste and fish paste with egg white, stirring in one direction to form a filling; cut the bamboo shoot tips into a cross shape, rinse with cold water, and steam until cooked; form 24 balls of filling, steam until cooked, and place in the center of the “orchid”; cut green pepper into strips, blanch, and arrange around the dish, then thicken the sauce to finish.
Effects: Clears damp-heat and stimulates appetite. Suitable for those with damp-heat constitution, phlegm-damp constitution; can be consumed by the general population.
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“Health Strategies – Constitution and Diet”
“Food is the heaven for the people.” The heavens have their yin and yang, rain and snow, and the people have their distinctions of gender and body types. What determines what one should or should not eat is solely the individual’s constitution. Understanding what one should eat is equally important as knowing what one should avoid. The focus of this book is to combine the four qi and five tastes of food with the characteristics of one’s constitution.
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