Description of the Qi Deficiency pattern

Qi is the driving force of our organism. We usually translate Qi as "energy". It is an activator of functions, a source of heat for our organism; its yang part forms a protective layer around us and is part of our immune system, it regulates the flow of blood and keeps blood within the vascular system, it is responsible for metabolism, i.e., the activity of our metabolism, and it provides our body with nutrients that support its functioning and regeneration.

The quality of our Qi is influenced by both the quality and strength of the essence we inherited from our ancestors, as well as the quality of the food we consume and the quality of the air we breathe. And also by the strength of the organs that produce Qi from food and air.

When we speak of Qi deficiency, we usually mean Spleen Qi deficiency. However, Qi can also be lacking in most other organs – in the Lungs, then we have difficulty breathing; in the Kidneys, then we have problems with incontinence; in the Heart, then we may have problems with arrhythmias, etc.

Spleen Qi (our digestion) serves to transform food into Qi and blood, which is essentially the fuel for our organism. If this function is weakened, our organism withers.

Symptoms of the Qi Deficiency pattern

A person with Qi deficiency tends to be tired and exhausted, often tired after eating, pale, suffers from a lack of appetite, a tendency towards loose stools or diarrhoea, soft stools, bloating, easy weight gain or excessive weight loss, cravings for sweets, gynaecological discharge, reduced resistance and a tendency to frequent colds, aversion to cold, shortness of breath, shallow breathing, reduced sexual desire, lack of strength in the limbs, headaches associated with fatigue, easy bruising, a tendency to overthink and worry, etc.

General dietary principles for the Qi Deficiency pattern

A diet designed to strengthen Spleen Qi emphasises tasty, simple meals consisting of a relatively small number of ingredients. The basis of this diet is complex carbohydrates supplemented with a small amount of high-quality proteins and lightly cooked vegetables. To obtain the highest quality Qi from food, the meals themselves must be fresh and full of life, and they must please not only the tongue but also the eye. Locally grown seasonal foods have the best Qi.

Although every meal should be cooked, we do not recommend unnecessary overcooking until mushy. Depending on the type of food, a light boil is usually sufficient, after which the food remains slightly crunchy. Leafy and tender vegetables, such as broccoli or beans, only need to be lightly boiled, while root vegetables and grains retain their shape, structure, and Qi even after long, slow cooking.

The process of digesting food begins in the mouth, so food must be thoroughly chewed and savoured slowly. One must enjoy their meal. Strict or monotonous diets harm the Spleen.

The preparation itself can have a significant impact 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 purchased in shops or prepared in a hurry or with reluctance. This is often the stumbling block, as not everyone likes to cook or has the time for it. However, dedicating time and effort to one's own nutrition is in itself an important part of the healing process. You can actively participate in strengthening the Spleen by setting aside time on weekends to prepare thick and nutritious soups, vegetable and meat broths, and juices from stewed meat and vegetables. Moreover, this will improve your mental well-being, which also benefits the Spleen.

Yes: all cooked and warm meals, long slow cooking; soups, vegetable and meat broths and juices from stewed meat or vegetables; thorough chewing; simple combinations of a few ingredients; smaller portions more often; keeping to regular meal times; plenty of complex carbohydrates and vegetables; little meat, because large amounts of meat put too much strain on digestion (this is also why meat broths are preferred, as they replenish blood but do not burden the digestive system); after a meal, a short walk or other light exercise is good

No: excessive fluid intake during meals; overeating; skipping meals and irregular eating; eating while working

Recommended foods

Neutral or warm sweet flavours: light grains, especially white rice and rice porridge (congee), oats, roasted barley, millet, sticky (sweet) rice, spelt, pumpkin, sweet potatoes, celery, squash, carrots, corn, parsnips, chickpeas, black beans, yams, peas, walnuts, compote, chicken, beef, lamb, liver, kidneys, mackerel, tuna, anchovies

Pungent flavours (but in small amounts): onions, leeks, garlic, turnips, peppers, fresh ginger, cinnamon, nutmeg, fennel, culinary spices

Complex sweet flavours (but in small amounts): molasses, dates, rice syrup, barley malt, palm sugar.

In the winter season, we can have slightly spicy food, which will warm and move the energy.

Forbidden foods

Uncooked and raw foods of a cold nature: salads, raw fruit (whole or squeezed juice, especially from citrus fruits), wheat, sprouts and cereal shoots, raw vegetables, tomatoes, spinach, chard (Roman spinach), tofu, seaweed, salt, excessive amounts of sweet foods and concentrated sweeteners, brown rice, antibiotics, vitamin C (in amounts greater than 1-2 grams per day), beer

Foods that retain and create dampness: ice cream and dairy products (except for small amounts of butter and yoghurt), sugar, chocolate, nuts and seeds (with the exception of walnuts), nut butters

Clinical notes

If we need to strengthen Spleen Qi, then:

• eat uncompromisingly regularly - the same times, about 3 times a day, do not eat anything in between
• do not overeat, eat to 80% fullness
• omit foods that burden the Spleen: dairy, sweet, wheat
• omit everything that causes fatigue, bloating, energy drain, etc.
• on the contrary, meals after which you feel a surge of energy are suitable
• vegetables are generally more suitable cooked than raw (but again, it depends on the individual)
• eat high-quality food, no E-numbers, colourings, preservatives, etc.
• if you tend to feel cold, eat everything warm. If you are more hot-blooded, you can also have fresh or neutral foods
• it is necessary to have enough regular and non-exhausting exercise, but also enough rest

Easily digestible carbohydrates contained, for example, in white rice, oats, and starchy root vegetables should make up the main component of the food consumed, roughly 40-60%. The rest should consist of cooked green, red, and yellow vegetables (30-40%) and a small proportion (roughly 10-20%) of high-quality proteins. This is especially important at the beginning of treatment. As the Spleen begins to strengthen, other elements can of course be added. However, in the case of higher dampness, it is necessary to carefully monitor the volume of carbohydrates consumed. If the Spleen has already strengthened or if we are in a hot climate, smaller amounts of leafy vegetables (on sandwiches, etc.) can be added.

Recipes

How to prepare broths that strengthen Qi?

Grain bouillon

It has revitalising effects, supports digestion, detoxifies the intestines, and calms and supports the function of the stomach. It can be drunk warm every morning on an empty stomach or before every meal. It will warm the stomach and set our digestion to operating temperature.

We always cook grain broth from whole grains and do not use flakes. If we serve the decoction to children under 3 years of age, then grind the grain coarsely in a mill, soak it the day before cooking, and then cook it. It will be very easily digestible. This preparation is also suitable for people with problematic digestion, irritable bowel syndrome, or reflux.

What we need: 2 tablespoons of grain, 1 l of water, a pinch of salt, (a pinch of saffron or turmeric – not necessary).

How to do it: bring the grain and water to a boil, reduce heat, and cook for 2 hours. Then eat 1 bowl every day on an empty stomach. We can enrich it with spring onions or green herbs.

Vegetable broth

It supports the production of fluids and can be used in the summer season as a great refreshment. You can add fresh vegetables to the vegetable broth, which you either blanch with hot broth or stew and add to the broth.

What we need: a mixture of root vegetables (carrots, celery, parsley, green leaves of spring onion, leek, or lovage), salt, 1 bay leaf, 4 peppercorns.

How to do it: clean and finely chop the vegetables, wash and tear the green herbs, place in salted water and bring to a boil, reduce heat and cook for 30 minutes. Strain, discard the overcooked vegetables. Boil new finely chopped vegetables into the broth, add the green herbs, and serve. Vegetable broth can be consumed on its own for feelings of dryness, constipation, etc. You can boil grains into the vegetable broth, or serve it, for example, with a hard-boiled egg cut into wedges; ½ an egg is enough for 1 portion.

Meat broths

Meat broths have always served to support vitality, regeneration after febrile illnesses, fatigue, anaemia, and emaciation. To obtain valuable substances from meat, it needs to be cooked for at least 4 to 6 hours at a gentle simmer and not use a pressure cooker. It is also important to cook the broth with meat on the bone, from trimmings, etc. As soon as you cook meat without bone, the broth becomes strongly acid-forming. The most valuable things in the broth are the bones, not the meat itself. Therefore, necks, ribs, oxtail, and bones are best suited for its preparation.

If you want a stronger soup, put the meat in cold water. If you need juicier meat, put it in hot water. Do not skim the foam; it is valuable protein.

What we need: water, salt, bones with meat, green herbs, leek, spring onion, carrot, celery, parsley root, a clove of garlic, 4 slices of raw ginger, bay leaf, whole pepper, salt.

How to do it: place the bones with meat and washed and chopped vegetables (do not peel them) into the water. 1 carrot, a slice of celery, parsley, green tops of leek or onion, spices, and bring to a boil with a pinch of salt. Cook for at least 6 to 8 hours over low heat. Strain the broth and let it cool; pick the meat off the bones and chop it into the broth. Bring the soup to a boil and add finely chopped vegetables, remove the soup from the heat, cover with a lid, and let the vegetables finish cooking. As a garnish, use rice, rice noodles, eggs, or pearl barley, which we cook separately and add to the cooled soup.