Mittwoch, 7. Januar 2009

TCM-Ernährungskalender: Den Jahreszeiten angepasst gesund essen

Nach den Feiertagen ist es wieder so weit: Nicht nur der Hosenbund, auch das schlechte Gewissen drückt nach all der Völlerei.

Auf der Hitliste der Vorsätze für das neue Jahr immer ganz oben: eine gesündere Lebensweise. Die Traditionelle Chinesische Medizin (TCM) setzt seit Jahrtausenden auf Nahrungsmittel, um die Gesundheit zu erhalten oder wiederherzustellen. Ein mit Hilfe einer TCM-Expertin erstellter Ernährungskalender kann helfen, 2009 zu einem rundum gesunden Jahr werden zu lassen.

"Wer nicht den Jahreszeiten angepasst isst, führt seinem Körper Nahrung zu, die dieser nicht verträgt", befindet die aus China stammende TCM-Expertin Wen Shi Chun aus Wien. "So riskiert man Krankheiten", sagte sie in einem APA-Gespräch. Suche man Lebensmittel aber mit Bedacht aus, "erzielen sie Wirkungen wie Krankheitsvorbeugung und -behandlung, Immunsystemstärkung, Anti-Aging und allgemein eine Verbesserung des Wohlbefindens".

Die ganzheitlich angelegte TCM-Ernährungstheorie beachte nicht nur den einzelnen Menschen, sondern auch seine Umwelt und Faktoren wie das Klima. "Nachdem ich seit langem in Österreich lebe, habe ich einen Ernährungskalender speziell für die hiesigen Verhältnisse erstellt, der auf die Stärkung von Blut, Qi, Yin, Yang und der Organe abzielt", so Wen Shi Chun.

JANUAR: Das gesundheitliche Hauptproblem im ersten Monat des Jahres ist aus der Sicht der TCM ein Magen-Milz-Qi-Stau. Das sei, wenig überraschend, "auf das Festessen mit fettigen und süßen Speisen und großen Fleischmengen" zurückzuführen, dozierte Wen Shi Chun.
Neben leicht verdaulichem Essen sei es jetzt wichtig, wegen der Kälte die Nieren und die Magen-Yang-Energie zu stärken. Im Jänner sollten Maroni, Bohnen, Tofu, Sojaprodukte, Radieschen, Süßkartoffeln, Mandarinen, rote Datteln, Yamswurzel, Karotten und Weißdorn auf dem Speiseplan stehen. "In der kalten Winterjahreszeit nehmen außerdem Herzerkrankungen zu. Weißdorn, Buchweizen, Weizen, Mais, weiße Morcheln, Pinienkerne, Walnüsse, Honig und Äpfel stärken das Herz", empfahl die Expertin.

Im FEBRUAR lautet der TCM-Tipp "Hühnerfleisch". "Die Eigenschaften des Huhns sind vielfältig: Es stärkt Milz, Nieren, Lunge und das Immunsystem, wärmt den Körper und baut Muskeln auf. Außerdem befeuchtet und verschönert Hühnerfleisch die Haut", weiß Expertin Wen Shi Chun.

"Wegen der Kälte ist die Krankheitsanfälligkeit im Februar sehr hoch. Hier liegt das Hauptaugenmerk auf Qi-Aufbau, um das Immunsystem zu stärken." Empfohlene Lebensmittel in diesem Monat sind außerdem Rindfleisch, Ginseng, Ingwer, rote Datteln, Fisolen, Yamswurzel, Klebereis, Honig, Walnüsse, Bärlauch, Sesam, Garnelen, Shrimps und Eier.

Der MÄRZ ist der Monat der Süßkartoffel - einem chinesischen Sprichwort zufolge eine "Frucht für ein langes Leben". "Jetzt ist die Zeit des Wetterübergangs, wo sich Kälte und Wärme vermischen. Es kommt vermehrt zu Atemwegproblemen und Allergiesymptomen", sagte die TCM-Fachfrau. Lungen- und Nieren-Milz-Qi gehörten aufgebaut. "Diese drei Organe sind wesentlich für das Immunsystem." In die Ernährung aufgenommen werden sollten neben der Süßkartoffel die Glockenwindenwurzel und die Astragaluswurzel sowie die weniger ausgefallen anmutenden Komponenten Milch, Eier, Hühnerfleisch, Champignons, Pilze, Morcheln, Zwiebeln, Knoblauch, Brokkoli, Erbsen, Kiwi und Orangen.

Für APRIL rät die TCM-Expertin besonders zu Bocksdorn (Goji Beeren), der Leber und Nieren schütze. "Dieser Monat ist nach der chinesischen Medizin die Zeit, wo das Organ Leber am meisten betroffen ist. Sie ist eng mit den Augen verbunden, daher leiden jetzt so viele Menschen unter juckenden, tränenden, brennenden und roten Augen." Bei der Ernährung solle auf die Leber stärkende Lebensmittel geachtet werden, wie Schweineleber, Hühnerleber, Chrysantheme, Paradeiser, Sellerie, Karotten, Tofu, Champignons, Birnen, Honig, Kandiszucker, Zwetschken, Pilze, Bambus, Entenfleisch und Fisch.

Der Gesundheitstipp im MAI lautet "Karotte". "Sie liefert nicht nur eine Fülle an Vitaminen, sondern stärkt Leber, Magen und Milz und ist eine großartige Unterstützung für das Immunsystem und eine Hilfe gegen Allergien. Ich empfehle, sie nicht roh zu essen, sondern im Wok zuzubereiten oder als Suppenbeilage. So wird sie besser vom Körper vertragen." Auch andere vitaminreiche Lebensmittel wie Chinakohl, Brokkoli, Paradeiser, Gurken, Orangen, Zitronen, Kiwi, Feigen, Bananen, Sesam, Kohl, Karfiol und Spinat sollen jetzt vermehrt verzehrt werden.

"Im JUNI wird es langsam heiß, die Yang-Energie im Körper beginnt zu steigen, der Kreislauf wird stärker beansprucht", sagte TCM-Expertin Wen Shi Chun. "Die Hauptaufgabe der Ernährung ist jetzt der Yin-Yang-Ausgleich im Körper und die Regulation des Kreislaufs, um Herz-Krankheiten vorzubeugen." Vorzüglich geeignet sei dafür grüner Tee, der Yin-Energie spende, entgifte, den Cholesterinspiegel sowie Blutfette, Blutdruck und die Verdauung reguliere.
Weitere empfohlene Lebensmittel seien Herz als Innerei, schwarze Morcheln, Weizen, Pinienkerne, Kaki (Sharonfrucht), Bananen, Feigen, schwarze Bohnen, Honig, Eier, Birnen, Tofu, Chinakohl, Buchweizen, Chrysantheme und Mais. Bei Herzerkrankungen rät die TCM-Praktizierende zur Vorbeugung zu einem Kräutertee aus Lotussamenwurzel mit Reishi-Pilzen.

Eine Wetterbesonderheit im JULI ist die Feuchtigkeit. "Die beiden schädlichen Einflüsse Hitze und Nässe können leicht über Milz und Magen Krankheiten hervorrufen. Jetzt ist die Zeit der Darmgrippe angebrochen", so Wen Shi Chun. Nicht auf den Teller sollen fette, süße und scharfe Lebensmittel. Empfehlenswert seien Wassermelone, Schweine-, Enten- und Putenfleisch, Sojamilch, Hiobstränensamen, Paradeiser, Gurken, Tofu, Melanzani, Spinat, Karotten, Birnen, Marillen, Pfirsiche, Zwetschken, Äpfel, Mungbohnen, grüner sowie Geißblatt- und Spitzwegerich-Tee.

AUGUST: "Wegen der Schweißausbrüche in den vergangenen Monaten und einer aus der Hitze resultierenden Appetitlosigkeit droht ein Nährstoffmangel", sagte die TCM-Expertin. "Ich empfehle, den Ernährungsschwerpunkt auf Soja und Fisch zu setzen." Also: Tofu und andere Sojaprodukte, alle Sorten von Fisch, Yamswurzel, Erdäpfel, Süßkartoffeln, Zwetschken, Walnüsse, Sesam, Honig, Milch, Erdnüsse, Lotuswurzelsamen, Bananen, Birnen, Pinienkerne und Bocksdorn.

TCM-Tipp: Tofu befeuchtet die Haut, stärkt das Immunsystem, schützt Magen und Lunge, senkt Cholesterin und hilft angeblich auch bei Diabetes und Herzerkrankungen.

Im SEPTEMBER lautet der TCM-Tipp "Birne". Das Kernobstgewächs befeuchte die Lunge, wirke schleimlösend und abhustend sowie gegen Verstopfung und schütze die Leber. "Der September ist ein Monat des Wetterübergangs. Besonders angegriffen wird die Lunge", sagte Wen Shi Chun. Kontraproduktiv seien scharfe Lebensmittel, gesund seien Orangen, Kiwi, Kaki, Chinakohl, Gurken, Paradeiser, Sesam, Sellerie, Honig, Pinienkerne, Entenfleisch, Mais, schwarze Morcheln und grüner Tee.

Häufige gesundheitliche Probleme im OKTOBER sind Halsschmerzen, trockener Husten und Grippesymptome. "Im Oktober ist die Trockenheit besonders ausgeprägt, die Lunge ist empfindlich", erläuterte TCM-Expertin Wen Shi Chun. "Ich empfehle nicht nur lungenbefeuchtende Ernährung wie schon im September, sondern auch säuerliche Lebensmittel, die die Leber stärken."

Denn "stehen Lungen-Yin und Lungen-Yang für längere Zeit im Ungleichgewicht, kann dies auch der Leber schaden". Vermehrt gegessen werden sollten Zitronen, Orangen, Ananas, Zwetschken, Weißdorn, Pilze, Hühnerleber, Marillen, Mandarinen, Kiwi, Mispelfrüchte und - der TCM-Tipp des Monats - Morcheln: Die Schlauchpilze sollen entgiftend, befeuchtend, abhustend und cholesterinsenkend wirken.

Im NOVEMBER setzt die Traditionelle Chinesische Medizin vor allem auf Ingwer. Die als Gewürz- und Heilmittel verwendete Pflanze erwärme den Körper, schütze den Magen und helfe gegen Verkühlungen. "In diesem Monat wird die körperliche Yang-Energie durch Kälte geschwächt. Körperstärkende Lebensmittel bereiten Sie auf den kommenden Winter vor: Ingwer, Zwiebeln, Knoblauch, Hühner-, Rind- und Entenfleisch, Klebereis, Maroni, Kürbis, rote Datteln, Buchweizen, Haferflocken, Fisch, Garnelen, Sesam und Walnüsse."

Der DEZEMBER ist in der TCM-Lehre der Ginseng-Monat. Die asiatische "Wurzel des Lebens" soll das Immunsystem und die Organe sowie das Qi stärken, Wärme schenken und die Konzentration verbessern. "Die Chinesen nennen den letzten Monat des Jahres den Monat 'zum Aufbauen', weil hier die Aufnahmekraft der Milz am stärksten ist", berichtete Wen Shi Chun. "Jetzt ist die beste Zeit, um das Immunsystem zu stärken."

Die TCM empfiehlt jetzt nährstoffreiche Lebensmittel, die den Körper "aufpeppen": Rind-, Hühner- und Lammfleisch, Eier, Garnelen, Shrimps, Maroni, Yamswurzel, Litchi und Mandarinen. Im Kampf gegen die Kälte sind auch scharfe Gewürze geeignet, etwa feuriger Paprika, Pfeffer, Ingwer und Knoblauch, aber auch Zimt, Nelken, Curry, Koriander und Zwiebel.
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