立春 | Beginning of Spring (Feb 3–5)
养生重点: 疏肝理气，升发阳气
Key Focus: Regulate liver energy (Qi) and boost Yang vitality
推荐药膳 (Recipes)
- 韭菜炒核桃仁: 韭菜温补阳气，核桃补肾益脑。
Stir-Fried Chinese Chives with Walnuts: Chives boost Yang, walnuts nourish kidneys and brain. - 枸杞红枣粥: 枸杞养肝明目，红枣补血安神。
Goji Berry & Red Date Congee: Goji supports liver health, dates replenish blood.
茶饮 (Tea)
- 玫瑰花茶: 疏肝解郁，缓解春困。
Rose Bud Tea: Soothes liver stagnation and spring fatigue.
文化意义: 立春“咬春”吃春饼，象征万物复苏。
Cultural Note: Eating spring pancakes (“Chun Bing”) celebrates nature’s rebirth.
雨水 | Rain Water (Feb 18–20)
养生重点: 健脾祛湿，防寒保暖
Key Focus: Strengthen spleen, dispel dampness, and guard against cold
推荐药膳
- 山药茯苓排骨汤: 山药健脾，茯苓利湿。
Chinese Yam & Poria Pork Rib Soup: Yam strengthens spleen, Poria drains dampness. - 薏米红豆粥: 经典祛湿组合，适合南方潮湿气候。
Coix Seed & Red Bean Porridge: A classic dampness-clearing formula.
茶饮
- 陈皮姜茶: 陈皮理气，生姜驱寒。
Dried Tangerine Peel & Ginger Tea: Warms the body and aids digestion.
文化意义: 雨水时节农事始动，民间有“接寿”祈福习俗。
Cultural Note: Farmers begin preparing fields; rituals pray for longevity.
惊蛰 | Awakening of Insects (Mar 5–7)
养生重点: 清肺润燥，防过敏
Key Focus: Moisturize lungs, prevent seasonal allergies
推荐药膳
- 梨藕百合汤: 润肺止咳，缓解春燥。
Pear, Lotus Root & Lily Bulb Soup: Soothes dry coughs and lung heat. - 香椿炒蛋: 香椿清热解毒，增强免疫力。
Toona Shoot Omelette: Detoxifies and boosts immunity.
茶饮
- 金银花薄荷茶: 抗病毒，缓解咽喉不适。
Honeysuckle & Mint Tea: Fights seasonal viruses and sore throats.
文化意义: 惊蛰“打小人”驱邪，南方有吃梨“离灾”之说。
Cultural Note: Eating pears symbolizes “leaving misfortunes behind.”
春分 | Spring Equinox (Mar 20–22)
养生重点: 平衡阴阳，调和肝脾
Key Focus: Balance Yin-Yang, harmonize liver and spleen
推荐药膳
- 黑木耳炒山药: 黑木耳清血管，山药平补脾胃。
Black Fungus & Yam Stir-Fry: Cleanses blood vessels, stabilizes digestion. - 荠菜豆腐羹: 荠菜凉血，豆腐滋阴。
Shepherd’s Purse & Tofu Soup: Cools blood heat, nourishes Yin.
茶饮
- 茉莉花茶: 疏肝解郁，提升情绪。
Jasmine Tea: Eases springtime melancholy and liver Qi stagnation.
文化意义: 春分“竖蛋”习俗，象征天地平衡。
Cultural Note: Balancing eggs upright reflects cosmic equilibrium.
清明 | Qingming (Apr 4–6)
养生重点: 清肝明目，祛湿排毒
Key Focus: Clear liver heat, detoxify dampness
推荐药膳
- 艾草青团: 艾草温经散寒，糯米健脾。
Mugwort Rice Balls: Mugwort warms meridians, glutinous rice strengthens spleen. - 马齿苋拌豆腐: 马齿苋清热解毒，预防春瘟。
Purslane & Tofu Salad: Detoxifies and prevents spring epidemics.
茶饮
- 菊花决明子茶: 菊花清肝，决明子明目。
Chrysanthemum & Cassia Seed Tea: Reduces eye strain and liver fire.
文化意义: 清明扫墓踏青，饮菊花茶避邪。
Cultural Note: Chrysanthemum tea is drunk to ward off lingering spirits.
谷雨 | Grain Rain (Apr 19–21)
养生重点: 健脾利湿，防风湿
Key Focus: Strengthen spleen, prevent damp-related arthritis
推荐药膳
- 茯苓白术鲫鱼汤: 祛湿健脾，缓解关节沉重。
Poria & Atractylodes Fish Soup: Targets dampness-induced joint pain. - 蚕豆炒香干: 蚕豆利水消肿，香干补充蛋白质。
Broad Bean & Dried Tofu Stir-Fry: Reduces edema and boosts energy.
茶饮
- 玉米须茶: 利尿降压，适合高血压人群。
Corn Silk Tea: Lowers blood pressure and promotes urination.
文化意义: 谷雨采茶制茶，北方有“吃春”尝鲜习俗。
Cultural Note: Fresh tea leaves harvested; coastal regions eat spring seafood.
立夏 | Beginning of Summer (May 5–7)
养生重点: 养心安神，防暑热
Key Focus: Nourish the heart, prevent summer heat
推荐药膳
- 莲子百合糖水: 莲子安神，百合清心。
Lotus Seed & Lily Dessert Soup: Calms the mind and cools the heart. - 苦瓜炒蛋: 苦瓜降火，预防暑热烦躁。
Bitter Melon Omelette: Clears summer heat and irritability.
茶饮
- 酸梅汤: 生津止渴，平衡电解质。
Sour Plum Drink: Replenishes fluids lost through sweating.
文化意义: 立夏“秤人”祈福，江南有吃乌米饭传统。
Cultural Note: Eating black rice symbolizes warding off summer ailments.
其他节气 (Additional Examples)
大暑 | Major Heat (Jul 22–24)
推荐药膳: 冬瓜老鸭汤（清热解暑）
Winter Melon & Duck Soup: Clears heat and replenishes Yin.
茶饮: 荷叶山楂茶（降脂消暑）
Lotus Leaf & Hawthorn Tea: Reduces bloating and cools the body.
霜降 | Frost’s Descent (Oct 23–24)
推荐药膳: 当归生姜羊肉汤（温补气血）
Angelica & Ginger Lamb Soup: Warms blood and boosts immunity.
茶饮: 桂圆红枣茶（补血养颜）
Longan & Red Date Tea: Nourishes blood for radiant skin.
总结养生智慧
Conclusion: The Wisdom of Seasonal Nourishment
二十四节气养生体现了“天人合一”的中医哲学，通过顺应自然节律调整饮食，可增强体质、预防疾病。例如：
- 春养肝：多用绿色蔬菜与芽类食物；
- 夏养心：多食红色食物（如红枣、枸杞）；
- 秋养肺：注重白色食材（梨、百合）；
- 冬养肾：黑色食物（黑豆、黑芝麻）与温补汤品。
The 24 solar terms health practice embodies TCM’s “Harmony between Human and Nature”. By aligning diets with seasonal rhythms, one strengthens immunity and prevents illnesses. Key principles include:
- Spring: Nourish Liver – Prioritize greens and sprouts.
- Summer: Nourish Heart – Focus on red foods (red dates, goji).
- Autumn: Nourish Lungs – Use white ingredients (pears, lilies).
- Winter: Nourish Kidneys – Black foods (black sesame, beans) and warm soups.
More: 农时节令 – 文化之声