Oriental
Dietary Guidelines

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以下是基於傳統東方醫學理論的一般指導方針:

 

• 吃各個種類的食物:從各種食材的組合平衡飲食。與西方營養相似,古籍【黃帝內經】將食物分為穀物,肉類,水果,蔬菜。在這樣區分之外,還可以嘗試將各種口味和顏色的組合,因為不同的食物代表著人體中不同的器官。

 

• 多吃暖或熱的食物,不要吃太多的生冷食物:冷和生的食物需要額外的能量來代謝。如果體質比較弱的話,過度攝取生冷食物可能會損害陽氣。所以一般是不推薦的。

 

• 定時用謄,每天進食3-5餐:這個與食物在胃中停留及消化的時間有關。蔬菜大約需要4個小時,胃部需要運作6小時左右。定期攝入可以幫助穩定血糖,並減少兩餐之間突然能量下降。

 

• 避免暴飲暴食:吃太多會損害脾臟。一般建議是吃到七成飽。定時定量進食,可以避免消化系統承受不必要的壓力。

 

• 醃製,熏制,燒烤的食物盡量少吃:醃製,熏制和燒烤的食物是致癌的,最好避免吃太多。

 

• 降低鹽份的攝取量:人需要鈉才能保持體液平衡,但需要的份量很少。鹽份過多反而增加血壓,是心臟病和中風的主因。

 

• 吃早、午餐和輕便晚餐:早上,身體需要一個好的早餐提供能量支持一天的開始。中午,隨著工作的增加,需要更多的精力,午餐將繼續保持動力和耐力。晚上,活動少,需要的能量較少。吃得太豐富會導致失眠和睡眠不良。

 

• 保持放鬆和積極,享受你的食物:快樂地用餐 - 情緒化或分心會導致氣滯,食物停滯,消化不良。

 

• 完全品味和咀嚼您的食物:緩慢地進食有助於減輕脾胃的負擔,並能放鬆心靈。

 

• 避免吸煙、酒精過多、避免太夜用餐:因為晚上,尤其夜深時,身體功能處於準備休息的狀態,這時進食不但會導致食物停滯,體重增加,更可能會損害脾臟功能。

The following are general guidelines based on theory of Traditional Oriental Diet:

 
 
• Eat a variety of food: food variety means eating balance diet from various food groups.  Similar to western nutrition, the classical medical text, Inner Cannon of Yellow Emperor, groups food into grains, animal products, fruits, vegetables.  On top of various food groups, one should also try to incorporate various flavors and colors as they indicate tropism to different organs.  
 
• Eat more warm and hot food, do not consume too much cold and raw food: cold and raw food needs extra energy for the body to process.  It can damage yang qi with over consumption of cold food or if the body constitution is weak.  It is generally not recommended.
 
• Eat at regular time, 3-5 meals a day: this is related to the time that food stay in the stomach.  It takes about 4 hours for vegetables and about 6 hours for meat to be processed by the stomach.  Regular intake can help stabilize blood sugar as well as reduce the sudden dip in energy after meal.
 
• Avoid overeating: overeating damages spleen.  General recommendation is eat to 70% fullness.  It is also a good idea to consume the same amount of food at regular time to avoid unnecessary stress to the digestive system.
 
• Moderate consumption of pickled, smoked, barbecued food: this is a modern day advice. Pickled, smoked and barbecued foods are carcinogenic and best to avoid them.
 
• Reduce salt intake: sodium is required to keep fluid balance in our body but only a small amount is required.  Too much salt can increase blood pressure, which is a major risk factor for heart disease and stroke.
 
• Have a good breakfast, a full lunch and a light dinner: in the morning, the body needs energy to

get started. A good breakfast provides the necessary support to begin the day.  In the afternoon,

more energy is required as work is ramping up.  A full lunch will continue the motivation

and stamina. But be careful not to overeat.  At night, there is fewer activities and less

energy is required.  A heavy meal with food in the stomach will cause insomnia and poor sleep.

 
• Keep relaxed and positive, enjoy your food: eat with pleasure – emotional or other distraction

can cause digestive system blockage and results in food stagnation 

 
• Savor and chew your food completely: eating slowly helps reduce the burden of the spleen

and stomach as well as relax the mind. 

 
• Avoid smoking and too much alcohol
 
• Avoid late night dinners: late night dinner causes food stagnation and weight gain as body function is at

a resting stage and late dinner can damage spleen function.

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