Chinese food is a favorite cuisine for many, but restaurant offerings often differ from the traditional daily fare in China. While some popular menu items may be less healthy, there are many healthy options available. Traditional Chinese cooking has a lot of merit, with staple foods like vegetables, tofu, and seafood linked to a lower risk of cardiovascular disease. Traditional Chinese Medicine (TCM) takes a holistic approach to well-being, incorporating diet as a key component.
Core Principles of Traditional Chinese Medicine
Traditional Chinese Medicine (TCM) is a comprehensive system of healthcare that has been practiced for thousands of years. Katie Hu, MD, trained in Western medicine, uses TCM as a framework for understanding health and healing. TCM encompasses several main practices:
- Herbal medicine
- Tuina: A form of bodywork
- Mind-body exercises: Such as tai chi (a type of qigong)
- Acupuncture: Or other stimulation of acupoints, such as acupressure or cupping
- Lifestyle counseling: Including dietary recommendations and stress-management tools
Dr. Hu highlights three main principles of TCM:
- Yin-Yang: Represents balance
- Qi: Life-force energy
- Five-Element Theory: Maps connections between the mind and the body
Yin-Yang: The Essence of Balance
The yin-yang theory represents balance. While the concept of balance exists in Western medicine, such as balancing hormones or blood pressure, it's often lacking in modern culture. TCM aims to identify and treat the root cause of an imbalance, rather than just the symptoms. Treating the symptom without addressing the root is like pouring water into a container with a hole at the bottom.
Qi: The Vital Life Force
Another key principle of TCM is qi, or life-force energy. A corollary in Western medicine is ATP, or adenosine triphosphate, a molecule that provides energy for cells that allow the body to function. When qi is sufficient, we have energy to fight infections, transform the food we eat into accessible nutrients, and move the body’s various tracts forward - the respiratory tract, digestive tract and blood flow. Qi is not infinite, which is why an excessive lifestyle can be harmful.
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The Five-Element Theory: Understanding Mind-Body Connections
The five-element theory is a conceptual framework used to understand the relationships between the mind, body, and environment. It serves as a guide for diagnosis and treating imbalances within the body and can also classify individuals’ personality and constitution, which can help guide therapy. Understanding your constitution according to the five elements - wood, fire, earth, metal and water - brings another layer of awareness and understanding to your body.
Knowing which element or constitution is dominant in you helps you understand your own behaviors and action and thinking, and it helps you understand how you are when you’re in balance and how you are when you’re not in balance. For example, someone with a wood-element constitution is extroverted, purposeful and assertive when in balance, but impatient, irritable and aggressive when out of balance. Someone with earth-element constitution is kind, loyal and compassionate when in balance, but prone to worry, overthinking and insecurity when out of balance.
Understanding a person’s dominant-element constitution allows for more nuanced and focused treatment. For example, knowing someone’s personality traits according to TCM can help guide more specific recommendations for mental health conditions like depression and anxiety.
Dietary Recommendations in Traditional Chinese Medicine
TCM places significant emphasis on diet as a means to maintain balance and promote healing. While specific dietary recommendations can vary depending on an individual's constitution and health condition, some general principles apply.
Emphasize Whole, Unprocessed Foods
Traditional Chinese diets typically prioritize whole, unprocessed foods. This includes a wide variety of vegetables, fruits, whole grains, and lean proteins. These foods are considered to be more nourishing and easier for the body to digest and assimilate.
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Seasonal Eating
Eating according to the seasons is another important aspect of TCM dietary principles. Different foods are believed to have different energetic properties that can help the body adapt to the changing environment. For example, in the summer, cooling foods like watermelon and cucumber are favored, while in the winter, warming foods like ginger and cinnamon are emphasized.
Cooking Methods
Traditional Chinese cooking methods often involve steaming, stir-frying, and simmering. These methods are thought to preserve the nutrients in food and make them easier to digest.
Incorporating Traditional Chinese Ingredients
Certain ingredients are commonly used in Chinese cooking for their health benefits. These include:
- Vegetables: Broccoli, bok choy (Chinese cabbage), snow pea leaves (pea shoots), and bitter melon
- Seafood: Whole fish (hake, grouper, or sea bass), shrimp, clams, and mussels
- Soybean curd (tofu): A versatile protein source
- Brown rice: A more nutritious alternative to white rice
- Chili peppers: May help lower sodium intake
- Tea: Green and black tea are rich in flavonoids
- Fruits: Sliced oranges and lychees
Moderation and Balance
Moderation is key in TCM dietary principles. Overeating or excessive consumption of certain foods can disrupt the body's balance and lead to health problems.
Healthy Choices in Chinese Cuisine
When dining out or cooking Chinese food at home, consider these tips for making healthy choices:
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- Opt for steamed or stir-fried dishes: These are generally lower in fat and calories than fried dishes.
- Choose lean proteins: Select dishes with chicken breast, fish, tofu, or shrimp.
- Load up on vegetables: Ask for extra vegetables in your dishes or order a side of steamed vegetables.
- Go easy on the sauces: Many Chinese sauces are high in sodium and sugar. Ask for sauces on the side so you can control how much you use.
- Choose brown rice: Opt for brown rice instead of white rice for added fiber and nutrients.
- Limit fried foods: Reserve less-healthful menu items for occasional indulgences.
- Be mindful of sodium: Use "less sodium soy sauce" and add lemon juice or vinegar for flavor.
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