Should we eat more staple food when our qi and blood are insufficient?
When there is insufficient Qi and blood,Moderate increase in staple food intake is helpfulBut a choice is neededNutritious and easily digestible types of staple foodsInstead of simply "eating more white rice" or "eating more is better".
✅ Why is staple food helpful for qi and blood?
From the perspective of traditional Chinese medicine:
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The spleen is the 'foundation of the postnatal life', responsible for transporting and transforming water, grains, essence, and microorganisms → generating vitality and blood
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The staple food (grains) enters the spleen and stomach,Nourish temperament and provide material basis for Qi and blood generation
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Long term dieting and eating less staple food can easily lead to spleen deficiency and insufficient qi and blood
🥣 Types of staple foods suitable for people with insufficient Qi and blood
| Types of staple foods | effect | Suggested consumption |
|---|---|---|
| 🍚 millet porridge | Nourishing the stomach and strengthening the spleen, aiding sleep and replenishing deficiency | Warm drink at night, paired with red dates for better effect |
| 🍠 Sweet Potato/Yam | Supplementing spleen and qi, aiding digestion | It can be steamed or made into Congee |
| 🌾 Quinoa/brown rice/mixed grain rice | Rich in iron, vitamin B group, and dietary fiber | Paired with white rice for balanced nutrition and prevention of constipation |
| 🌰 Chestnuts/Black Rice | Tonifying the kidneys and strengthening the spleen, warming the middle and nourishing qi | It's a good tonic in autumn and winter, and it's the best to cook Congee |
| 🌽 Corn flour/oats | Strengthening the spleen, lowering cholesterol, and providing rich nutrition | It can be made into paste, Congee and cake, and it is suitable for both morning and evening |
❌ It is not recommended to consume too much staple food
| staple food | reason |
|---|---|
| Pure white rice, white bread | Fast sugar increase, low nutrient density |
| Desserts and glutinous rice products | Easy to cause stagnation and dampness in the stomach, leading to spleen deficiency |
| Fried staple food (such as deep-fried dough sticks) | Not easy to digest, prone to gas consumption and spleen damage |
✅ Suggested pairing: combination of staple food and blood nourishing ingredients
| staple food | Matching ingredients | effect |
|---|---|---|
| millet porridge | Red dates+longan | Nourishing the spleen and mind, calming the nerves and replenishing blood |
| black rice | Ass hide glue+medlar | Nourishing blood, liver, and kidney qi |
| Gallo Pinto | Red beans+lotus seeds+yam | Nourish the spleen, eliminate dampness, and enhance qi and blood |
🍽️ Practical dietary advice (daily)
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The amount of staple food should account for a certain percentage of the total calories45%–55%
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Choose 1-2 types of coarse grains to pair with polished rice every day to helpStrengthening the spleen and generating blood
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Paired with high-quality protein (eggs, lean meat) and vegetables (carrots, spinach) for better results
🧘♀️ Supplementing qi and blood not only relies on staple foods, but also requires attention to:
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Don't stay up late, go to bed early to nourish your blood
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Avoid cold and dampness, keep warm and protect the sun
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Avoid long-term dieting and eating meal replacements instead of regular meals
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Moderate daily exercise promotes the circulation of qi and blood (such as Eight Section Brocade and brisk walking)
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