Qi deficiency diet (Qi Xu)

What is Qi

Qi is the basic substance and driving force of our body. It is like the fuel of our body. Thanks to Qi, our body can perform certain functions.

We usually translate Qi as "energy". It is the activator of functions, it is the source of our body's heat, the yang part of it forms a protective shell around us and is part of our immunity, it regulates the flow of blood and holds the blood in the vascular system, it is responsible for metabolism, i.e. the functioning of our metabolism, and it supplies our body with nutrients that support its functioning and regeneration.

More about the functions of Qi can be found here.

The quality of our Qi is influenced by the quality and strength of the essence we have taken from our ancestors, the quality of the food we eat and the quality of the air we breathe. And also the strength of the organs that produce Qi from food and air.

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How Qi deficiency manifests itself

Qi may be lacking in the body as a whole or it may be lacking in individual organs.

Typical symptoms of overall Qi deficiency are:

Fatigue
Weakness
Weak voice
Spontaneous sweating
Heart palpitations after exertion
Nausea

When we talk about Qi deficiency, we usually mean Spleen Qi deficiency. However, Qi can also be lacking in most other organs - in the Lungs, then we have a harder time breathing, in the Kidneys, then we have a problem with incontinence, in the Heart, then we can have a problem with arrhythmias, etc.

The basic symptoms of Spleen Qi deficiency are:

Fatigue, especially after eating
Pallor
Indigestion
Thin stools or diarrhea
Bloating
Inclination to gain weight or lose weight
Craving for sweets
Gynaecological discharges
Reduced immunity and frequent colds
Aversion to cold
Shortness of breath
Decreased sexual desire
Lack of strength in the limbs
Headache associated with fatigue
Easy bruising
Tendency to ruminate and worry

Principles of eating in Qi deficiency

General principles

The diet should strengthen the Qi of the Spleen through well-cooked, simple meals with relatively few ingredients. The basis of the diet is complex carbohydrates supplemented with small amounts of high quality protein and lightly cooked vegetables. Food should be fresh, pleasing to the eye and taste, and preferably made from local seasonal produce.

Although all foods should be cooked, it is not recommended to overcook them until they are soggy. Green leafy and tender vegetables such as broccoli and beans require only light cooking, while root vegetables and grains will retain their shape, texture and Qi even after long slow cooking.

The digestion process starts in the mouth, so the food needs to be chewed thoroughly and slowly savored. The food must be enjoyed. A strict or monotonous diet is harmful to the Spleen.

Food preparation

The preparation alone can have a significant effect on the overall quality of Qi and the beneficial effects of the food. It goes without saying that dishes prepared with love and pleasure taste better than those bought from shops or prepared in haste or with disgust. This is often a stumbling block, because not everyone likes to cook or has the time. However, taking the time and effort to nourish yourself is in itself an important part of the healing process.

Setting aside time on weekends to prepare thick and nutritious soups, vegetable and meat broths and stews for the upcoming week is a way to actively engage in the process of strengthening the Spleen. Doing so will also improve your mental well-being, which also benefits the Spleen.

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Recommended foods

Neutral or warm sweet tastes: Light cereals (white rice, rice porridge, oats, roasted barley, buckwheat, sweet rice, spelt), root vegetables (pumpkin, sweet potato, celery, pumpkin, carrots, corn, parsnips, chickpeas, black beans, sweet potatoes, yams, peas), walnuts, compotes, chicken, beef, lamb, liver, kidney beans, mackerel, tuna, anchovies.
Pungent flavours (in small quantities): onion, leek, garlic, turnip, paprika, fresh ginger, cinnamon, nutmeg, fennel, kitchen spices.
Complex sweet flavours (in small quantities): molasses, dates, rice syrup, barley malt, palm sugar.

Forbidden foods

Uncooked and raw foods of a cold nature: Vegetable salads, raw fruit (whole and squeezed juice, especially citrus), wheat, sprouts andcereal sprouts, raw vegetables (tomatoes, spinach, chard, chard), tofu, seaweed, salt, excessive amounts of sugary foods and concentrated sweeteners, brown rice, antibiotics, vitamin C (more than 1-2 grams per day), beer.
Foods that retain and create moisture: ice cream and dairy products (except small amounts of butter and yogurt), sugar, chocolate, nuts and seeds (except walnuts), nut butters.

Clinical notes

To strengthen the Qi of the Spleen, it is important to:

Eating regularly at the same time. Ideally three times a day and avoid "pecking between meals".
Eat to 80% satiety, do not overeat.
Avoid foods that burden the Spleen (dairy, sweets, wheat).
Eat a varied diet.
Eat good quality, real food, no ethics, dyes, preservatives, semi-finished foods, etc.
Prioritize foods that make you feel a surge of energy.
Prefer cooked vegetables.
It is necessary to have sufficient but not exhausting exercise and plenty of rest.
Excessive sitting is harmful to the spleen. If you have a sedentary job, take breaks and devote them to exercise.
Excessive thinking is bad for the spleen. Think less J If you have to think a lot at work, try to compensate with activities that don't require thinking. For example, physical exercise.

Proportional food composition in Qi deficiency

Carbohydrates should be the main component of food intake (40-60%), with cooked vegetables (30-40%) and good quality protein (10-20%) making up the rest. This is particularly important in the early stages of treatment. As the Spleen gets stronger, other elements of the diet can of course be added. However, in the case of higher wetting, the volume of carbohydrate intake should be carefully monitored. If the spleen has already become stronger or if you are in a hot climate, smaller amounts of leafy vegetables (for sandwiches etc.) can be added.

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Praise congee (congee)

One of the best foods to help Slezina restore her Qi may be congee rice porridge.

This is a long-cooked rice porridge. Usually rice is cooked with water in a 1:9 ratio. Congee can be flavored with a variety of ingredients.

For more inspiration on how to make congee rice porridge, check out this recipe.

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Qi deficiency diet (Qi Xu)