從現代營養角度看五色飲食
The Modern Nutrition Perspective
五色補五臟｜紅、黃、綠、白、黑色食物怎麼吃？
Five Colours, Five Organs: A Simple Guide to Traditional Chinese Food Therapy
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
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。
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
紅棗
Red dates
番茄
Tomatoes
紅豆
Red beans
紅椒
Red peppers
西瓜
Watermelon
草莓
Strawberries
在傳統五色理論中，紅色與心相對應。常見的紅色食材包括紅棗、番茄、紅豆、紅椒、西瓜和草莓。其中紅棗更是華人家庭常見的煲湯、茶飲和糖水食材。
紅色食材可以成為日常飲食的一部分，但不需要因為「紅色入心」而大量食用。
Red foods can be part of a balanced diet, but there is no need to consume large amounts simply because red is traditionally associated with the Heart.
黃色入脾 I 🍎 常見紅色食材
Yellow Foods and the Spleen I 🍎 Common Red Foods
南瓜
Pumpkin
玉米
Corn
黃豆
Soybeans
地瓜
sweet potato
香蕉
Banana
在傳統五色理論中，黃色與脾相對應。南瓜、玉米、黃豆和黃色地瓜，都是生活中容易找到的黃色食材。
傳統養生觀念常將脾與飲食、消化聯繫在一起。 但從現代生活角度來看，規律飲食、適量進食和均衡營養更加重要。
Traditional wellness practices often associate the Spleen with food and digestion. From a modern lifestyle perspective, regular meals, appropriate portions and a balanced diet are more important.
白色入肺 I 🌿 常見白色食材
White Foods and the Lungs I 🌿 Common White Foods
雪梨
Pear
百合
Lily bulb
玉竹
Polygonatum
白木耳
White fungus
白蘿蔔
White radish
蓮藕
Lotus root
白色食材是五色飲食中很容易融入煲湯和糖水的一類。在傳統五色理論中，白色與肺相對應。 常見白色食材包括雪梨、百合、玉竹、白木耳、白蘿蔔和蓮藕。
白色入肺是傳統養生理論，不能理解為白色食物可以治療肺部疾病。
The association between white foods and 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
黑豆
Black beans
黑芝麻
Black sesame
黑木耳
Black fungus
黑米
Black rice
黑桑葚
Black mulberries
在傳統五色理論中，黑色與腎相對應。黑豆、黑芝麻、黑木耳、黑米和黑桑葚，都是常見的黑色食材。
黑色食物並不是「補腎排行榜」。 更實際的方式，是把它們當作多元飲食中的其中一部分。
Black foods should not be treated as a “kidney-support ranking.” A more practical approach is to enjoy them as part of a varied and balanced diet.
五色養生，也可以從煲湯開始
對馬來西亞家庭來說，五色飲食其實很容易融入生活。因為煲湯、糖水、粥和家常菜，本來就是很多家庭熟悉的飲食方式。
For families in Malaysia, the Five Colours concept can be easily incorporated into everyday meals.Soups, sweet soups, porridges and home-cooked dishes are already familiar parts of many households’ diets.
現代健康飲食更重視
🥬 多種類蔬菜
🥬 A variety of vegetables
🍎 不同種類水果
🍎 Different types of fruits
🌾 多元主食
🌾 A variety of staple foods
🥚 適量蛋白質
🥚 Appropriate sources of protein
💧 足夠水分
💧 Adequate hydration
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結語｜從一碗湯開始，認識五色養生
我們不一定需要每天計算自己吃了多少種顏色。從一碗家常湯、一盤蔬菜、一份水果開始，就可以慢慢增加飲食的多樣性。
We do not necessarily need to count how many colours we eat every day. We can simply start with a bowl of homemade soup, a plate of vegetables or a serving of fruit to gradually add more variety to our diet.
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