五色養五臟｜從現代營養角度看五色飲食
Five Colours, Five Organs: The Modern Nutrition Perspective
不要每天只吃固定幾種食物。
除了傳統中醫的五色觀念之外，現代營養也鼓勵我們攝取多種類型的蔬菜、水果及天然植物性食材。
不同顏色的植物食材，通常含有不同種類的營養素與植物化合物。
所以，「五色飲食」真正值得帶入日常生活的地方，不一定是追求某一種顏色，而是提醒自己：
今天可以吃綠色蔬菜，明天加入紅色番茄；煲湯時加入白色百合或玉竹，早餐加入黃色地瓜，偶爾再吃黑豆、黑芝麻或黑木耳。
這樣就能讓每天的餐桌變得更加豐富，也讓日常飲食更加多元。
Avoid eating the same few foods every day.
Beyond the traditional Chinese medicine concept of five colours, modern nutrition also encourages us to eat a wide variety of vegetables, fruits, and natural plant-based foods.
Plant foods of different colours often contain different types of nutrients and plant compounds.
Therefore, the practical idea behind a “five-colour diet” is not about eating only one specific colour. Instead, it is a simple reminder to:
You can enjoy green vegetables today and add red tomatoes tomorrow. For soup, try adding white ingredients such as lily bulb or Polygonatum. For breakfast, you can have yellow sweet potato, while black beans, black sesame seeds, or black fungus can be included from time to time.
In this way, your daily meals can become more colourful, varied, and enjoyable.
綠色入肝 I 🥬 常見綠色食材
Green Foods & the Liver I 🥬 Common Green Foods
為什麼要多吃不同綠色蔬菜？Why Choose Different Green Vegetables?
不同蔬菜提供的營養成分並不完全相同，所以與其只吃一種，不如輪流選擇不同種類。
Different vegetables do not provide exactly the same nutrients, so instead of relying on one type, it is better to rotate different varieties.
菠菜
Spinach
西蘭花
Broccoli
芹菜
Celery
青豆
Green peas
青瓜
Cucumber
奇異果
Kiwi
綠色蔬菜通常含有膳食纖維、維生素、礦物質及多種植物化合物。像菠菜、西蘭花、芹菜等，可以作為日常蔬菜輪替選擇。 綠色蔬菜可以很容易加入每天的飲食。可以炒菜、清蒸，也可以加入煲湯。重點不是每天一定要吃某一種綠色食物，而是讓蔬菜成為日常飲食的一部分。
Green vegetables often provide dietary fibre, vitamins, minerals and a variety of plant compounds. Foods such as spinach, broccoli and celery can be included as part of a varied everyday diet. Green vegetables are easy to include in everyday meals. They can be stir-fried, steamed or added to soups. The goal is not to eat one particular green food every day, but to make vegetables a regular part of your diet.
紅色入心 I 🍎 常見紅色食材
Red Foods and the Heart I 🍎 Common Red Foods
為什麼紅色食材也值得加入日常飲食？ Why Include Red Foods in Your Everyday Diet?
不同紅色食材提供的營養並不完全相同，所以可以按照季節和日常飲食習慣，輪流選擇不同種類。
Different red foods do not provide exactly the same nutrients, so you can rotate different varieties according to the season and your everyday eating habits.
紅棗
Red dates
番茄
Tomatoes
紅豆
Red beans
紅椒
Red peppers
西瓜
Watermelon
草莓
Strawberries
紅色水果和蔬菜可以提供膳食纖維、維生素、礦物質及多種植物化合物。不同食材各有自己的營養特色，因此與其只吃一種，不如讓紅色水果、蔬菜和豆類輪流出現在餐桌上。 例如番茄和紅椒可以加入家常菜，西瓜和草莓可以作為水果選擇，而紅豆則可以用來製作粥品或甜湯。 紅棗則是華人家庭常見的食材，可以加入煲湯、茶飲和甜湯。 重點不是因為「紅色入心」就大量食用紅色食物，而是把不同天然食材搭配起來，讓日常飲食更加多元。
Red fruits and vegetables can provide dietary fibre, vitamins, minerals and a variety of plant compounds. Different foods have different nutritional characteristics, so rather than relying on one food, it is better to include a variety of red fruits, vegetables and beans in your meals. For example, tomatoes and red peppers can be added to everyday dishes, watermelon and strawberries can be enjoyed as fruit, while red beans can be used in porridge or sweet soups. Red dates are also a familiar ingredient in Chinese households and can be added to soups, teas and sweet soups. The goal is not to consume large amounts of red foods simply because red is traditionally associated with the Heart. Instead, combine different natural foods to create a more varied everyday diet.
黃色入脾 I 🍎 常見紅色食材
Yellow Foods and the Spleen I 🍎 Common Red Foods
為什麼黃色食材適合加入日常飲食？ Why Include Yellow Foods in Your Everyday Diet?
黃色食材的種類很多，從南瓜、玉米到黃豆和地瓜，都可以用不同方式加入日常飲食。
There are many types of yellow foods, from pumpkin and corn to soybeans and sweet potatoes, and they can be enjoyed in many different ways.
南瓜
Pumpkin
玉米
Corn
黃豆
Soybeans
地瓜
sweet potato
香蕉
Banana
南瓜、玉米、黃豆、黃色地瓜、香蕉。南瓜、玉米和地瓜可以提供膳食纖維及多種營養素；黃豆則是植物性蛋白質的來源之一。香蕉則可以作為日常水果選擇。
不同黃色食材的營養並不完全相同，所以可以輪流搭配，而不是只吃其中一種。黃色食材也很適合加入馬來西亞家庭常見的煲湯和家常料理。
例如南瓜可以煮湯，玉米可以加入排骨湯，黃豆可以搭配瘦肉，而地瓜則可以蒸煮後直接食用。傳統五色理論中，黃色與脾相對應；從現代飲食角度來看，更重要的是食材多樣、份量適當，以及保持規律的飲食習慣。
Pumpkin, corn, soybeans, yellow-fleshed sweet potatoes and bananas. Pumpkin, corn and sweet potatoes provide dietary fibre and various nutrients, while soybeans are one source of plant-based protein. Bananas can also be included as part of your everyday fruit choices.
The nutritional content of different yellow foods is not exactly the same, so it is useful to rotate different choices instead of relying on only one. Yellow foods are also easy to include in soups and home-cooked dishes commonly enjoyed by Malaysian families.
For example, pumpkin can be used in soup, corn can be added to pork rib soup, soybeans can be cooked with lean meat, and sweet potatoes can simply be steamed or boiled. In the traditional Five Colours theory, yellow is associated with the Spleen. From a modern nutrition perspective, what matters more is food variety, appropriate portions and regular eating habits.
白色入肺 I 🌿 常見白色食材
White Foods and the Lungs I 🌿 Common White Foods
為什麼白色食材常出現在煲湯和糖水？ Why Are White Foods Commonly Used in Soups and Sweet Soups?
白色食材種類很多，而且其中不少都是華人家庭熟悉的日常食材。
There are many types of white foods, and many of them are familiar ingredients in Chinese households.
雪梨
Pear
百合
Lily bulb
玉竹
Polygonatum
白木耳
White fungus
白蘿蔔
White radish
蓮藕
Lotus root
這些食材可以提供不同的營養成分。例如水果和蔬菜可以提供膳食纖維及多種維生素、礦物質和植物化合物，而白木耳、百合、蓮藕等也可以作為日常飲食中的不同食材選擇。
白色食材特別適合煲湯、蒸煮和糖水。 傳統五色理論中，白色與肺相對應。不過，「白色入肺」屬於傳統養生概念，不能理解為白色食物可以治療肺部疾病。
These foods provide different types of nutrients. Fruits and vegetables can provide dietary fibre, vitamins, minerals and plant compounds, while white fungus, lily bulb and lotus root can also add variety to everyday meals.
White foods are particularly easy to use in soups, steamed dishes and sweet soups. In the traditional Five Colours theory, white is associated with the Lungs. However, “white foods corresponding to the Lungs” is a traditional wellness concept and should not be interpreted as meaning that white foods can treat lung diseases.
黑色入腎 I 🫘常見黑色食材
Black Foods and the Kidneys I 🫘 Common Black Foods
為什麼黑色食材也值得輪流吃？ Why Include Different Black Foods in Your Diet?
黑色食材的種類很多，從豆類、穀物到種子和菌類，都有不同的營養特色。
There are many types of black foods, including beans, grains, seeds and fungi, each with different nutritional characteristics.
黑豆
Black beans
黑芝麻
Black sesame
黑木耳
Black fungus
黑米
Black rice
黑桑葚
Black mulberries
黑豆可以提供植物性蛋白質和膳食纖維；黑芝麻含有脂肪、蛋白質及多種營養素；黑米則可以作為日常主食的一種選擇。黑木耳和黑桑葚則可以為日常飲食增加不同的口感和食材種類。這些食材可以用不同方式食用。
可以製作黑芝麻糊或加入早餐、甜品。 傳統五色理論中，黑色與腎相對應。但黑色食物並不是「補腎排行榜」，更適合把它們視為多元飲食中的其中一部分。
Black beans provide plant-based protein and dietary fibre. Black sesame seeds contain fats, protein and various nutrients, while black rice can be included as one of many staple food choices. Black fungus and black mulberries can also add different textures and variety to everyday meals. These foods can be enjoyed in different ways.
It can be used to make black sesame dessert soup or added to breakfast and desserts. In the traditional Five Colours theory, black is associated with the Kidneys. However, black foods should not be treated as a “kidney-support ranking.” They are better viewed as part of a varied and balanced diet.
五色食材，真正的重點 🌈 The Real Takeaway from Five-Colour Foods
五色入五臟，是傳統中醫飲食文化中的一套對應觀念。而現代營養則提醒我們，不同植物食材含有不同的營養素與植物化合物，因此日常飲食可以盡量選擇多種類型。
The Five Colours and Five Organs concept is a traditional idea within Chinese dietary culture. Modern nutrition reminds us that different plant foods contain different nutrients and plant compounds, so it is useful to include a variety of foods in everyday meals.
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