煙霾天氣？10種適合煲湯與煮糖水的草本食材
During Haze Season? 10 Herbal Ingredients for Soups & Sweet Soups
煙霾來的時候，空氣中會出現較多懸浮微粒，尤其是 PM10 及 PM2.5。這些細小粒子可以進入呼吸道，造成喉嚨、鼻子及呼吸系統的不適。
因此，煙霾期間除了減少長時間戶外活動，也可以從日常飲食入手，選擇一些適合煲湯、煮茶或煮糖水的食材，讓日常飲食更加清爽、容易入口。
When haze arrives, the air may contain higher levels of particulate matter, including PM10 and PM2.5. These tiny particles can enter the respiratory system and may cause irritation or discomfort.
Besides reducing exposure to outdoor air pollution, you can also choose simple foods and traditional herbal ingredients for everyday soups and sweet soups.
煙霾天氣如何做好日常防護？
Why Pay More Attention to Your Diet During Haze Season?
煙霾中的懸浮微粒可能深入肺部，而 PM2.5 更是較細的顆粒，可以進入更深層的呼吸道。世界衛生組織指出，空氣污染與呼吸系統及心血管健康等多方面風險有關。
Fine particles in haze can travel deep into the lungs. WHO notes that air pollution is associated with respiratory and cardiovascular health risks.
從日常飲食照顧自己｜Daily Dietary Care During Haze
煙霾天氣除了做好日常防護，也可以從日常飲食方面照顧自己。除了多吃蔬菜、水果及保持足夠水分，也可以選擇一些適合日常使用的乾貨與草本食材，煲湯、煮茶或製作甜品，讓日常飲食更加豐富。
這些食材可以融入日常飲食中，重點是保持清淡、均衡及多樣化。在煙霾季節準備一些簡單的家常湯水，作為日常食補滋養，可以從以下幾類常見的乾貨與草本食材入手。
例如，可以選擇 雪梨、百合、玉竹、羅漢果、陳皮、紅棗、枸杞及麥冬 等常見食材或草本材料，按照個人口味搭配煲湯或製作糖水。
Besides taking daily precautions during haze season, you can also care for your well-being through your everyday diet. In addition to eating more vegetables and fruits and drinking enough fluids, you can also choose commonly used dried foods and herbal ingredients for soups, teas or desserts to add variety to your daily meals.
These ingredients can be incorporated into a balanced everyday diet. The key is to keep meals light, balanced and varied.
For example, commonly used ingredients such as snow pear, lily bulb, Polygonatum, Luo Han Guo, dried tangerine peel, red dates, goji berries and Ophiopogon can be combined according to personal taste to prepare soups or sweet desserts.
常見養生藥材介紹 Common Herbal Ingredients
羅漢果
Luo Han Guo
清熱潤肺｜Supporting Lung Comfort
生津潤燥｜Supporting Fluid Balance
羅漢果味道天然甘甜，是日常煮水及茶飲中常見的草本食材。在傳統食用及中醫食療中，常被用於清熱潤肺、生津潤燥。
Luo Han Guo has a naturally sweet taste and is commonly used in herbal drinks and sweet soups. In traditional Chinese dietary practice, it is commonly used to support the lungs, clear heat and promote fluid balance.
Best for: Herbal drinks, sweet soups and beverages
百合
Bai He
養陰潤肺｜Nourishing Yin & Supporting the Lungs清心安神｜Calming the Mind
百合是很常見的傳統乾貨，味道溫和，適合加入湯水或糖水。在傳統中醫食療中，百合常被用於養陰潤肺、清心安神。
Dried lily bulb is a familiar traditional ingredient with a mild flavour. It is commonly used in soups and sweet soups and is traditionally used in Chinese dietary practice to support the lungs, nourish Yin and calm the mind.
Best for: Soup and sweet soup
玉竹
Yu Zhu
養陰潤燥｜Nourishing Yin & Supporting Moisture
生津止渴｜Supporting Fluid Balance
玉竹是傳統煲湯常見材料之一，味道帶有自然的甘味，也適合搭配其他食材煮成糖水。在傳統中醫食療中，玉竹常被用於養陰潤燥、生津止渴。
Yu Zhu is a traditional ingredient commonly used in herbal soups. It has a naturally mild, sweet flavour and can also be used in sweet soups. In traditional Chinese dietary practice, it is commonly used to nourish Yin, support moisture and promote fluid balance.
Best for: Soup and sweet soup
雪白木耳
Snow Fungus
滋陰潤燥｜Nourishing Yin & Supporting Moisture 養胃生津｜Supporting the Stomach & Fluid Balance
雪耳口感爽滑，是傳統糖水中很常見的乾貨，也可以加入湯水。在傳統食療中，雪耳常被用於滋陰潤燥、養胃生津。
Snow fungus has a soft, slightly crunchy texture and is commonly used in traditional sweet soups and soups. In traditional dietary practice, it is commonly used to nourish Yin, support moisture and support the stomach.
Best for: Sweet soup and desserts
梨
Pear
清熱潤肺｜Supporting Lung Comfort
生津潤燥｜Supporting Fluid Balance
梨本身含水分高，味道清甜，是很適合煮糖水及梨水的水果。在傳統食療中，梨常被用於清熱潤肺、生津潤燥。
Pear has a high water content and a naturally sweet, refreshing flavour. It is commonly used in sweet soups and pear drinks. In traditional dietary practice, pear is traditionally used to support the lungs, clear heat and promote fluid balance.
Best for: Pear drinks and sweet soups
陳皮
Chen Pi
理氣健脾｜Supporting Qi & Digestion
燥濕化痰｜Supporting Phlegm & Dampness Balance
陳皮是很多家庭煲湯時會使用的傳統乾貨，帶有天然柑橘香氣。在傳統中醫食療中，陳皮常被用於理氣健脾、燥濕化痰。
Chen Pi, or aged dried citrus peel, is a traditional ingredient frequently used in soups and herbal drinks. With its natural citrus aroma, it is traditionally used in Chinese dietary practice to support digestion, regulate Qi and manage phlegm and dampness.
Best for: Soup 、herbal drinks and sweet soups
紅棗
Hong Zao
補益氣血｜Supporting Qi & Blood
健脾和胃｜Supporting the Spleen & Stomach
紅棗是很常見的傳統食材，也是中式湯水及茶飲中常見的乾貨。味道自然甘甜，除了可以增加湯水風味，在傳統中醫食療中，也常被用於補益氣血、健脾和胃、養心安神。
Red dates are a familiar traditional ingredient commonly used in Chinese soups, sweet soups and herbal drinks. Naturally sweet, they add flavour to recipes and are also traditionally used in Chinese dietary practice to support Qi and Blood, nourish the spleen and stomach, and calm the mind.
Best for: Soup 、herbal drinks and sweet soups
枸杞
Goji Berry
滋補肝腎｜Nourishing the Liver & Kidneys益精明目｜Supporting Essence & Eye Health
枸杞味道微甜，是湯水、糖水及茶飲中常見的乾果。傳統中醫食療中，枸杞常被用於滋補肝腎、益精明目。
Goji berries have a naturally mild sweetness and are commonly added to soups, sweet soups and herbal drinks. In traditional Chinese dietary practice, they are commonly used to nourish the Liver and Kidneys, support essence and the eyes.
Best for: Soup 、herbal drinks and sweet soups
蜜棗
Honey Date
潤肺止咳｜Supporting Lung Comfort & Cough Relief
蜜棗是廣東家庭煲湯中常見的乾果，味道甘甜，主要用來增加湯水的自然甜味。在傳統食療中，蜜棗常作為健脾益氣、潤肺止咳類湯水的搭配食材。
Honey dates are a common dried fruit used in Cantonese-style soups. Their naturally sweet flavour helps add sweetness to soups. In traditional dietary practice, they are commonly included in soups traditionally used to support the spleen and lungs.
Best for: Soup 、herbal drinks and sweet soups
淮山（山藥）
Huai Shan
健脾益胃｜Supporting the Spleen & Stomach
補益肺腎｜Supporting the Lungs & Kidneys
淮山是傳統煲湯中很常見的食材，味道溫和，適合搭配不同肉類及乾貨。在傳統中醫食療中，淮山常被用於健脾益胃、補益肺腎。
Huai Shan is a familiar traditional soup ingredient with a mild flavour. It can be combined with different meats and dried ingredients. In traditional Chinese dietary practice, it is commonly used to support the spleen and stomach and nourish the Lung and Kidney systems.
Best for: Soup and sweet soup
煙霾期間，除了注意日常飲食，也應留意空氣品質、減少不必要的戶外活動，並做好適當的個人防護。這些乾貨與草本食材主要是作為日常飲食及傳統食療的一部分，可以按照個人口味及需要搭配使用。不需要一次加入很多種材料，簡單、均衡的搭配即可。
During haze season, in addition to maintaining a balanced diet, pay attention to air quality, reduce unnecessary outdoor exposure and take appropriate personal precautions. These dried foods and herbal ingredients can be incorporated into everyday meals as part of traditional dietary practice. Choose combinations according to your personal taste and needs. There is no need to use many ingredients at once—simple and balanced combinations are enough.
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The content on this page is provided for educational and informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before using any herbs, medicinal ingredients, or related products.
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