Introduction: After the Start of Autumn, there is a folk custom in Northern China known as "tie qiubiao" (literally "pasting on autumn fat"). This is because the hot summer often leads to poor appetite and weight loss. As the weather cools down after the Start of Autumn, people's appetite increases, leading to the custom of eating meat to replenish the nutrients lost during the summer and to strengthen the body.
In the past, people had a lower standard of living, food was scarce, and the laborious work in the fields during the summer consumed a great deal of physical energy. To make up for this physical strain, people would cook meat and stew chicken, making some relatively nutritious dishes to nourish their bodies. In an era of food scarcity and insufficient intake of fat and protein, "tie qiubiao" had a scientific basis. Today, urban and rural residents have not only solved the problem of food and clothing, but many are also consuming excessive amounts of protein and fat. Therefore, "tie qiubiao" must be done in moderation, focusing on light nourishment, with a balanced mix of meat and vegetables for a well-rounded nutritional intake.
During the height of summer, many people experience a weakened digestive function. If one suddenly indulges in large amounts of rich food in early autumn, it can abruptly加重 the burden on the gastrointestinal tract, leading to digestive dysfunction, and symptoms of indigestion such as bloating, abdominal pain, diarrhea, or constipation. Therefore, "tie qiubiao" should be a gradual process, giving the digestive system a period to adjust and adapt.
For autumn nourishment, the first step is to supplement with vegetables and fruits, of which 300~600 grams should be consumed daily. Although vitamins and minerals do not constitute a large proportion of the human body, they are key substances in regulating the body's vital energy and blood flow.
Secondly, supplement with whole grains and cereals, of which 200~500 grams should be consumed daily according to one's level of physical activity. The human body needs to replenish its essential carbohydrates through whole grains and cereals daily. This is the body's most economical and cleanest source of energy. It is recommended to prepare refined grains in a coarse manner and coarse grains in a refined manner, mixing both coarse and fine grains.
For autumn "tie qiubiao", it is also in line with the body's needs to moderately increase some animal-based foods. It is recommended to consume about 100 grams of animal protein daily, including milk, fish, eggs, chicken and duck, beef and mutton, and pork.