Should we eat more staple food when our qi and blood are insufficient?
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2025-06-23 16:39:37
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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:

  • The spleen is the 'foundation of the postnatal life', responsible for transporting and transforming water, grains, essence, and microorganisms → generating vitality and blood

  • The staple food (grains) enters the spleen and stomach,补益脾气、提供气血生成的物质基础

  • 长期节食、少吃主食，容易导致脾虚、气血不足

🥣 适合气血不足者的主食种类

主食种类功效食用建议
🍚 小米粥养胃健脾，助眠补虚晚上温热喝，搭配红枣效果更佳
🍠 红薯/山药补脾益气，助消化可蒸煮或做粥，适量即可
🌾 藜麦/糙米/杂粮饭富含铁、维B群、膳食纤维搭配白米均衡营养，防便秘
🌰 栗子/黑米补肾健脾，温中益气秋冬季温补佳品，煮粥最佳
🌽 玉米面/燕麦健脾、降脂、富营养可做糊、粥、饼，早晚皆宜

❌ 不建议过多摄入的主食

主食reason
纯白米饭、白面包升糖快，营养密度低
甜点、糯米制品易滞胃生湿，导致脾虚
油炸主食（如油条）不易消化，易耗气伤脾

✅ 搭配建议：主食 + 补血食材组合

主食搭配食材功效
小米粥红枣+桂圆补脾养心、安神补血
黑米饭阿胶+枸杞补血养肝、益肾气
红豆饭红豆+莲子+山药补脾化湿、增强气血

🍽️ 实用饮食建议（每日）

  • 主食量应占总热量的 45%–55%

  • 每天可选 1–2 种粗杂粮与精米搭配，帮助健脾生血

  • 搭配优质蛋白（鸡蛋、瘦肉）、蔬菜（胡萝卜、菠菜）效果更佳

🧘‍♀️ 补气血不光靠主食，还应注意：

  • 不熬夜，早睡养血

  • 避寒湿，保暖护阳

  • 避免长期节食、吃代餐代替正餐

  • 每日适度运动促进气血流通（如八段锦、快走）

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