Sladkor v novi luči: kako uravnovesiti željo po sladkem s pomočjo TKM

Aku Energija
3 days ago
Branje traja 9 min

Občasno si vsi privoščimo kaj sladkega. A nekateri po sladkem hrepenijo vsak dan – po obrokih, ob stresu ali ko so utrujeni. Po tradicionalni kitajski medicini (TKM) te želje niso le navada, temveč odražajo globlje neravnovesje v telesu, zlasti v sistemih Vranice in Jeter. Razumevanje teh vzorcev ponuja bolj celosten pristop k dolgotrajnemu obvladovanju želje po sladkem.

Vloga Vranice in Želodca

V TKM sta Vranica in Želodec osrednja organa pri prebavi, presnovi hranil in tvorbi Qi (energije). Vranica, ki jo pogosto imenujemo »postnatalna korenina življenja«, je odgovorna za pretvorbo hrane v uporabno energijo. Dobro deluje ob rednosti, toplini in duševnem miru. Slabijo pa jo pretirano razmišljanje, zaskrbljenost, neredni obroki ter pretirano uživanje surove ali hladne hrane [1]. [Preberi več: Hrano je potrebno skuhati – tradicionalna kitajska medicina pojasni prebavni sistem]

Eden od petih osnovnih okusov v TKM – sladek okus– je povezan z Vranico. Blaga, naravna sladkost podpira njeno delovanje, medtem ko jo pretirano uživanje sladkorja, zlasti rafiniranega, obremenjuje. Ko je Vranica oslabljena, težko ustrezno pretvarja in razpošilja hranila, kar vodi v utrujenost, napihnjenost in povečano željo po sladkem ter ustvarja začaran krog izčrpanosti in želje po sladkem [1, 5].

Zastoj jetrnega Qi-ja in čustveno prenajedanje

Medtem ko Vranica uravnava pretvorbo, Jetra skrbijo za nemoten pretok qija po telesu. Občutljiva so na čustvene obremenitve, zlasti na frustracijo, jezo in dolgotrajen stres. Ko pride do zastoja jetrnega qi-ja, se lahko poruši delovanje Vranice in prebavnega sistema [1, 3]. [Preberi več: Obvladovanje stresa: Kako zmanjšati, preprečiti in prenašati stres]

To neravnovesje se pogosto odraža kot želja po sladkem, sprožena zaradi čustvenega stresa. Sladek okus začasno pomiri napetost v Jetrih in ustvari kratkotrajen občutek tolažbe. Vendar je to olajšanje le bežno in krepi nezdrave vzorce čustvenega prenajedanja. Pogosteje ko telo pod stresom posega po sladkorju, globlje postaja neravnovesje. [Preberi več: Jin jang filozofija in duševno zdravje]

Zakaj rafiniran sladkor povzroča težave

V TKM niso vse oblike sladkega okusa enake. Čeprav je sladek okus načeloma hranilen, so njegovi učinki odvisni od kakovosti, količine in okoliščin. Rafiniran sladkor nima stabilizacijske energije naravno sladkih živil. Deluje hitro — povzroči hiter porast energije, ki mu sledi prav tako hiter padec. Takšen vzorec slabi Vranico, povzroča vlago in lahko sčasoma vodi v nastanek sluzi in notranje vročine [1, 3]. [Preberi več: Skrita zdravstvena tveganja energijskih pijač]

Pogosti simptomi tega vzorca so utrujenost, občutek teže v telesu, megla v glavi, napihnjenost, izbruhi na koži in razdražljivost. Sčasoma lahko takšna neravnovesja prispevajo k presnovnim težavam, kot sta debelost in inzulinska rezistenca [2, 3].

Kaj je v TKM res “sladko”?

V TKM pojem sladkega presega zgolj okus. Mnoga hranilna živila so uvrščena med sladke zaradi svojih energetskih lastnosti – četudi niso izrazito sladkega okusa. Sem spadajo polnozrnata žita, stročnice, gomoljnice, določene vrste mesa ter terapevtske sestavine, kot so jujube datlji, sladki krompir, buča, goji jagode in sladki koren. [Preberi več: Temelji prehrane in zeliščarstva TKM (2/4) - Pet okusov]

Če jih uporabljamo ustrezno, ta živila krepijo qi in kri, stabilizirajo energijo in podpirajo čustveno odpornost.

Skriti krivec: sladko + mastno + hladno

Moderne sladice pogosto združujejo rafiniran sladkor z maščobo (zlasti mlečno) in hladno temperaturo. To so na primer sladoled, torte in smutiji. Ta kombinacija je za Vranico še posebej obremenjujoča: mraz oslabi prebavni ogenj, maščoba upočasni transformacijo, pretirana količina sladkorja pa moti gibanje qi-ja [1, 3]. [Preberi več: Smuti - morda ne tako zdrav, kot si mislite]

Tudi naravno sladka živila – kot so sadje ali med – lahko postanejo problematična, kadar jih uživamo pretirano, zlasti pri posameznikih s šibko prebavo. V takšnih primerih lahko poslabšajo stanje vlage in zmanjšajo sposobnost telesa za učinkovito pretvorbo in transport hranil [1, 4, 5].

Kulturni in kulinarični pogled na sladkost

Medtem ko sodobne sladice pogosto združujejo hladne, mastne in pretirano sladke sestavine, ki obremenjujejo prebavo, ima tradicionalna kitajska kuhinja povsem drugačen pristop. V vzhodnjaških kulinaričnih tradicijah je sladkost blaga, podporna in premišljeno vključena v obrok.

Tradicionalne kitajske sladice, kot so topla juha iz rdečega fižola, namaz iz črnega sezama ali zeliščni želeji, so običajno lahke, blago sladke in postrežene v majhnih količinah. Njihov namen ni pretirano uživanje, temveč prehranska podpora. Te sladice so pogosto tople in lahko prebavljive, kar podpira delovanje vranice, saj ji najbolj koristita toplota in uravnoteženost.

Ta kontrast odraža širšo kulturno razliko. V številnih zahodnih kuhinjah je sladica samostojen hod – pogosto bogat, hladen ter poln sladkorja in maščobe – kjer je sladkost poudarjena in ločena od preostanka obroka. V kitajski tradiciji pa se sladkost uporablja bolj celostno: ne kot samostojna nagrada, temveč kot okus, ki podpira celoten obrok.

Ta celostni pristop se ne omejuje le na sladice, ampak se razteza tudi na vsakdanjo kuhinjo. V tradicionalni kitajski kuhinji se dodaja majhna količina sladkorja, da se uravnotežijo drugi okusi, izboljša prebavljivost in omili močne ali grenke sestavine. Na primer, v goveje ali svinjske enolončnice se lahko doda kameni sladkor – ne kot sestavina za sladice, ampak za omilitev intenzivnih okusov in harmonizacijo jedi. Ko se sladkor uporablja premišljeno, postane orodje, ki pomaga pri preobrazbi in preprečuje stagnacijo – ne pa moteč presežek. [Preberi več: Japonska prehrana - zakaj tako dobra za vaše zdravje]

Z razumevanjem teh kulinaričnih načel lahko začnemo spreminjati svoj odnos do sladkosti – od pretiranega uživanja do ravnovesja in podpore.

Obnovitev ravnovesja skozi zavedanje

Namesto da sladkor označujemo kot sovražnika, nas TKM spodbuja, da željo po sladkem razumemo kot znak notranjega neravnovesja. Pretirana želja po sladkem pogosto kaže na pomanjkanje energije Vranice in zastoj Jetrnega qija. Z odpravljanjem teh neravnovesij s pomočjo doslednih navad, ki hranijo telo in um, lahko sčasoma zmanjšamo fiziološko odvisnost od sladkorja.

Preproste vsakodnevne izbire lahko naredijo razliko:

uživanje kuhanih, toplih obrokov z nežno sladkobo (žita, korenovke) [Preberi več: Prehranski nasveti TKM]
izogibanje hladni, surovi in mastni hrani – še posebej ob želji po sladkem
temeljito žvečenje, da se v polnovrednih živilih sprosti naravna sladkoba [Preberi več: Moč čuječega prehranjevanja: Pot do zdravja in dobrega počutja]
odpravljanje osnovnih neravnovesij z akupunkturo, zelišči ali prehransko terapijo

Sladko, ne pregrešno

Sladkost sama po sebi ni škodljiva. Je eden od petih temeljnih okusov v tradicionalni kitajski medicini in je, kadar jo uporabljamo pravilno, ključnega pomena za življenje in okrevanje. Ključ je v izbiri prave vrste sladkosti – v pravi količini in ob pravem času. Naravno sladka živila, vključena v tople, kuhane obroke, podpirajo prebavo in krepijo energijo. Rafiniran sladkor pa pogosto poruši notranje ravnovesje, zlasti kadar je kombiniran z mrzlo ali mastno hrano.

Ko je telo ustrezno nahranjeno, potreba po sladkem preprosto izgine – ne zaradi odpovedovanja, temveč zato, ker telo nima več razloga, da bi ga iskalo.

Viri:

Rethinking Sugar: How to Balance Sugar Cravings with TCM

We all enjoy something sweet now and then. But some of us really crave it—daily, after meals, or when stressed or tired. According to Traditional Chinese Medicine (TCM), these cravings are more than just habit—they signal underlying imbalances in organ systems, particularly the Spleen and Liver. Understanding these patterns offers a more holistic way to respond to sugar cravings sustainably.

The Role of the Spleen and Stomach

In TCM, the Spleen and Stomach are central to digestion, nutrient transformation, and Qi (energy) production. Often referred to as the "postnatal root of life," these organs are responsible for turning food into usable energy. The Spleen thrives on regularity, warmth, and mental calm. It is weakened by overthinking, worry, irregular meals, and the excessive intake of raw or cold foods. [1]. [Read more: Cook your food - digestive system explained in Traditional Chinese medicine]

One of the five essential TCM flavors—sweetness—is linked to the Spleen. Mild, natural sweetness supports its function, while excessive intake, especially of refined sugars, burdens it. When the Spleen is weakened, it struggles to properly transform and transport nutrients, leading to fatigue, bloating, and an increased desire for sugar—creating a cycle of depletion and craving. [1, 5].

Liver Qi Stagnation and Emotional Eating

While the Spleen governs transformation, the Liver governs the smooth flow of Qi throughout the body. It is sensitive to emotional strain, especially frustration, anger, and chronic stress. When Liver Qi becomes stagnant, it can disrupt the Spleen and digestive function [1, 3]. [Read more: Stress Management: How to Reduce, Prevent, and Cope with Stress]

This imbalance often shows up as sugar cravings triggered by emotional stress. Sweet flavors temporarily soothe Liver tension, creating a short-lived sense of comfort. However, this relief is fleeting and reinforces unhealthy emotional-eating patterns. The more frequently the body turns to sugar under stress, the deeper the imbalance may become. [Read more: Yin Yang philosophy and mental health]

Why Refined Sugar Causes Trouble

In TCM, not all sweetness is viewed equally. While the sweet flavor is considered nourishing, its effects depend on quality, quantity, and context. Refined sugar lacks the stabilizing energy of natural sweet foods. It acts quickly—providing a burst of energy followed by an equally sharp drop. This pattern weakens the Spleen, generates Dampness, and may eventually lead to the formation of Phlegm and internal Heat [1, 3]. [Read more: The Hidden Health Risks of Energy Drinks]

Common symptoms of this pattern include fatigue, heaviness, foggy thinking, bloating, skin eruptions, and irritability. Over time, these imbalances may contribute to metabolic issues, such as obesity and insulin resistance [2, 3].

What Is Truly “Sweet” in TCM?

In TCM, the concept of sweetness goes beyond flavor. Many nourishing foods are classified as sweet due to their energetic properties—even if they are not overtly sugary. These include whole grains, legumes, root vegetables, certain meats, and therapeutic ingredients such as jujube dates, sweet potato, pumpkin, goji berries, and licorice. [Read more: Foundation of TCM dietary and herbology (2/4)- Five flavours]

Used appropriately, these foods tonify Qi and Blood, stabilize energy, and support emotional resilience.

Hidden Culprit: Sweet + Fat + Cold

Modern sweet foods often pair refined sugar with fat (especially dairy) and cold temperatures. Examples include ice cream, cake, and smoothies. This combination is especially difficult for the Spleen to manage. Cold weakens digestive fire, fat slows transformation, and excessive sugar disrupts Qi movement [1, 3]. [Read more: Smoothies might not be as healthy as you think]

Even naturally sweet foods—like fruits or honey—can become problematic when consumed in excess, particularly for individuals with weak digestion. In such cases, they can aggravate Dampness and reduce the body’s ability to transform and transport nutrients efficiently [1, 4, 5].

A Cultural and Culinary Perspective on Sweetness

While modern desserts often combine cold, fatty, and excessively sweet ingredients in ways that burden digestion, traditional Chinese cuisine takes a very different approach. In Eastern culinary traditions, sweetness is subtle, supportive, and intentionally integrated into meals.

Traditional Chinese sweets—such as warm red bean soup, black sesame paste, or herbal jellies—are usually light, mildly sweet, and served in small portions. Their purpose is not indulgence but nourishment. These desserts are often warm and easy to digest, aligning with the Spleen's preference for warmth and balance.

This contrast reflects a broader cultural difference. In many Western cuisines, dessert is a distinct course—often rich, cold, and high in sugar and fat—where sweetness is isolated and intensified. In Chinese traditions, however, sweetness is used more holistically: not as a standalone reward, but as a flavor that supports the entire meal.

This integrative approach extends beyond desserts into everyday cooking. In traditional Chinese cuisine, small amounts of sweetness are added to balance other tastes, improve digestibility, and soften strong or bitter ingredients. For example, beef or pork stews may include rock sugar—not as a dessert ingredient, but to soften intense flavors and harmonize the dish. When used thoughtfully, sweetness becomes a tool to aid transformation and prevent stagnation—not a disruptive excess. [Read more: The Japanese Diet And Why It Is Good For Health]

By understanding these culinary principles, we can begin to shift our relationship with sweetness—from one of overindulgence to one of balance and support.

Restoring Balance Through Awareness

Rather than labeling sugar as the enemy, TCM encourages us to understand cravings as signs of internal disharmony. Excessive sweet cravings point to imbalances—often rooted in Spleen deficiency and Liver Qi stagnation. Addressing these imbalances through consistent, nourishing habits helps reduce physiological dependency on sugar over time.

Simple daily choices can make a difference:

Eating cooked, warm meals with gentle sweetness (grains, root vegetables) [Read more: TCM Dietary Advice]
Avoiding cold, raw, and greasy foods—especially when craving sweets
Chewing thoroughly to activate natural sweetness in whole foods [Read more: The Power of Mindful Eating: A Path to Health and Wellness]
Addressing underlying deficiencies through acupuncture, herbs, or dietary therapy

Sweet, Not Sinful

Sweetness is not inherently harmful. It is one of the five foundational flavors in TCM, vital to life and recovery when used appropriately. The key lies in choosing the right kinds of sweetness—in the right amounts, at the right time. Natural sweet foods, when paired with warm, cooked meals, support digestion and energy. Refined sugar, on the other hand, often disrupts internal balance—especially when combined with cold or greasy foods.

When the body is properly nourished, cravings no longer demand attention. Not because we’ve resisted them—but because the body no longer needs to ask.

Reference: