小 寒 / Xiao Han
小寒，是二十四节气中的第23个节气，冬季的第5个节气。“小寒”是天气寒冷但还没有到极点的意思，它与大寒、小暑、大暑及处暑一样，都是表示气温冷暖变化的节气。民谚：“小寒时处二三九，天寒地冻冷到抖”。这说明了小寒节气的寒冷程度。
Slight Cold is the 23rd of the 24 Solar Terms, and it is the 5th solar term in winter. Slight Cold means the weather is cold but not extremely cold. It is in the same group as Major Cold, Slight Heat, Great Heat, and End of Heat; it is the solar term that represents the change of temperature.
小寒易发疾病如下 Slight Cold prone to these diseases:
- 胃肠道疾病：反酸、腹胀、腹泻、腹痛等
Gastrointestinal diseases: acid reflux, bloating, diarrhea, abdominal pain, etc.
- 心脑血管疾病：中风、高血压、心绞痛、心肌梗塞等
Cardiovascular and cerebrovascular diseases: stroke, hypertension, angina pectoris, myocardial infarction, etc.
- 呼吸道疾病：气管炎、肺炎、肺气肿等
Respiratory diseases: bronchitis, pneumonia, emphysema, etc.
除此之外预防感冒需适当防护，以免过犹不及。所以防寒就暖、健脾润燥是小寒节气调理的首要方向。
In addition to prevent catching the cold, proper protection is needed. Therefore, keeping warm from cold and strengthening the spleen and moisturizing dryness are the primary focus for the regulation of the weather during the Slight Cold Solar Term.
小 寒· 节 气 茶 事 Slight Cold, Tea Matters
小寒时期，可利用添茶入食的养生方式，将养生变得简单、轻松且富有仪式感。
During the Slight Cold Solar Term, adding tea to the daily diet is a simple and relaxing way to health preservation.
红茶甘温，可养阳气。全发酵的红茶减少了茶叶中的刺激性成分，茶性温和。红茶还富含蛋白质、糖，能生热暖腹，增强人体的抗寒能力，还可助消化、去油腻。红茶是六大茶类中含茶黄素最多的茶，茶黄素对人的心脑血管非常有益。所以推荐大家在冬天里多饮红茶。
Black tea is sweet and warm in nature and can nourish yang. Fully fermented black tea reduces the irritating ingredients in the tea, so the tea is mild. Black tea is also rich in protein and sugar, which can generate heat and warm the abdomen, enhance the body’s ability to resist cold, and can also help digestion and remove greasiness. Black tea is the tea with the most theaflavins among the six major teas. Theaflavins are very beneficial to the blood vessels in human heart and brain. It is recommended that everyone drink black tea during winter season.
熟普洱依旧是第二选择。熟普洱茶具有促进消化、解油腻、保护肠胃的功效，冬日食用太多荤腥，饮用可以让消化系统的运转加快，让没来得及分解吸收的脂肪直接排到结肠。它的减肥机理是多重、综合的，不失为冬季的绝佳饮料。
Cooked Pu’er tea is the second choice. Cooked Pu’er tea has the effect of promoting digestion, relieving greasiness, and protecting the intestines and stomach. If you consume too much meat in winter, drinking Pu’er tea can speed up the digestive system and allow the fat that has not been broken down and absorbed to be discharged directly to the colon. Its weight loss mechanism is multiple and comprehensive, making it an excellent drink during winter.
另外，还有红枣茶、桂花茶和麦冬茶也是不错的选择。
In addition, red date tea, Osmanthus tea, and Radix Ophiopogon tea are also excellent choices for during Slight Cold solar term.
小寒 · 节 气 入 食 Slight Cold, Diet Matters
俗语说“三九补一冬，来年无病痛”，如今的“进补”不同于以往，不仅仅是吃大鱼大肉，而是要均衡营养、合理搭配。
As the saying goes “Tonics during the winter, healthy in the coming year,” nowadays tonic is different from the past, it is not only having a lavish meal, but also balanced nutrition and reasonable collocation.
小寒时节饮食宜多样，谷、果、肉、蔬合理搭配，适当选用高钙食品。饮食宜清淡，不宜吃浓浊、肥腻和过咸食品。应注意“三多三少”，即蛋白质、维生素、纤维素多，糖类、脂肪、盐少。
The diet during Slight Cold should have a variety and reasonable combination of grains, fruits, meat, and vegetables, as well as appropriate selection of high-calcium foods. The diet should be light, not heavy, fatty, and salty foods. One should pay attention to “three more and three less,” that is, more protein, vitamins, cellulose, less carbohydrates, fat, and salt.
三道小寒【滋补汤水】和两款【养生粥品】Nourishing Soups & Healthy Porridge
滋补汤膳 Nourishing Soups：
1、竹荪煲鸡汤 Dried Bamboo Fungus Chicken Soup
材料：竹荪6根、柴鸡半只、大葱4段、老姜4片、小菜心6棵、胡萝卜半根、盐10克。
Ingredients: 6 dried bamboo fungus, half a chicken, 4 green onions, 4 ginger slices, 6 small cabbage roots, half a carrot, 10 grams of salt.
做法：柴鸡洗净斩成块。竹荪用冷水浸泡10分钟。鸡块放入开水中焯一下。将鸡块放入砂锅中，倒入清水，放入大葱、姜片，待汤沸腾后，转小火煲1小时。竹荪切去头和尾部的网，放入温水中焯烫20秒钟。捞出后，用冷水洗净，放入锅中继续煲30分钟。放入小菜心、胡萝卜片，煮2分钟后关火，放盐调味。
Cooking Instructions: Wash and chop chicken into pieces and blanch the chicken. Soak the dried bamboo fungus in cold water for 10 minutes. Put blanched chicken in a casserole, fill with water, add green onions, and ginger slices. Bring soup to boil, turn heat on low, and cook for 1 hour. Cut off the nets at the head and tail of dried bamboo fungus, blanch in warm water for 20 seconds, then wash with cold water. Add bamboo fungus in the casserole and let it boil for 30 minutes. Add cabbage roots and carrots, cook for 2 minutes, turn heat off, season with salt and ready to serve.
功效：竹荪含有多种氨基酸、维生素、无机盐等，具有益气补脑、宁神健体的功效；竹荪还能够保护肝脏，减少腹壁脂肪的积存，有俗称“刮油”的作用，鸡汤有预防感冒的功效，多喝可以提高免疫力。
Efficacy: Dried bamboo fungus contains a variety of amino acids, vitamins, inorganic salts, etc., which have the effects of replenishing qi and brain, calming the mind and strengthening the body; bamboo fungus can also protect the liver and reduce the accumulation of abdominal fats. It has the effect of “scraping oil.” Chicken soup has the effect of preventing colds, consuming more chicken soup can improve immunity.
2、栗子乌鸡汤 Chestnut Silkie Soup
材料：乌鸡1只、栗子155克、莲子50克、枸杞25克、红枣80克、姜25克。
Ingredients: 1 Silkie chicken, 155 grams of chestnuts, 50 grams of lotus seeds, 25 grams of Goji berries, 80 grams of red dates, and 25 grams of ginger.
做法：栗子去壳后，煮一锅沸水，将栗子放入煮约30秒后即刻捞出。沸水烫过的栗子皮轻轻一褪即可轻松褪出。莲子、枸杞、红枣洗净备用。姜洗净去皮后拍扁备用。乌鸡剁块后洗净，用沸水焯去血水后捞出。将鸡装入电砂锅中，放入莲子、枸杞、栗子（红枣先不放），倒入纯净水（以淹没鸡身为准）。插上电后开大火状态，煲煮1.5小时。1.5小时后才加入红枣，继续再煲30分钟即可。
Cooking Instruction: After the chestnuts are shelled, boil the chestnuts for 30 seconds in a boiling water, then remove from water immediately. The chestnuts skin has been blanched in boiling water can easily be peeled. Wash lotus seeds, Goji berries, and red dates for later use. Rinse, peel, and pat ginger for later use. Chop Silkie, wash, and blanch in boiling water. Put the Silkie in an electric casserole, add lotus seed, Goji berries, chestnuts (do not put red dates), and pour in pure water (subject to the submerged chicken body). Turn heat on high and cook for 1.5 hours. Add red dates after 1.5 hours and continue to boil for another 30 minutes.
功效：中医认为栗子能补脾健胃、补肾强筋、活血止血，和乌鸡一起煲汤对养胃健脾、补肾强筋、干眼、营养不良、食欲不振者、皮肤粗糙等均有不错的食疗功效哦。
Efficacy: Traditional Chinese Medicine practitioners believe that chestnuts can nourish the spleen and stomach, strengthen the kidney, and strengthen the muscles, promote blood circulation, and stop bleeding. Cooking soup with Silkie chicken is good for nourishing the stomach and strengthening the spleen, strengthening the kidney and muscles, while prevent dry eyes, malnutrition, loss of appetite, rough skin, etc.
3、当归生姜羊肉汤 Chinese Angelica Ginger Mutton Soup
材料：当归20克、生姜30克、羊肉500克、黄酒、调料适量。
Ingredients: 20 grams of Chinese Angelica, 30 grams of ginger, 500 grams of mutton, rice wine, appropriate amount of seasoning.
做法：御寒羊肉煲汤料、生姜、羊肉放入砂锅中，加入清水、黄酒，旺火烧沸后撇去浮沫。改用小火炖至羊肉熟烂，即可加入食盐等调味品食用。
Cooking Instructions: Put assorted mutton soup pack, ginger, and mutton into a casserole, add water, rice wine, and let boil. Stew over low heat until lamb is thoroughly cooked, then add salt for season and ready to serve.
功效：益气补血、温中祛寒。
Efficacy: Replenishing qi and blood, warming the internal body and dispelling cold.
搭配： 御寒羊肉煲汤料
Suggest paring: Assorted Mutton Soup Pack
推荐粥品 Recommended Porridge：
- 益气养血粥 Replenishing Qi and Nourishing Blood Porridge
配料: 干桂圆30克，粳米50克，白砂糖适量。
Ingredients: 30 grams of dried Longan, 50 grams of Japonica rice, appropriate amount of white sugar.
做法: 将粳米洗净后放入锅中，干桂圆待用。加适量清水煮粥，快熟时放入桂圆肉再煮8分钟，加入白砂糖即可。
Cooking Instructions: Wash the japonica rice and put in a pot. Add appropriate amount of water to cook the porridge. When it is almost cooked, add dried longan and cook for another 8 minutes. Add white sugar and ready to serve.
功效: 益气养血
Efficacy: Nourishing qi and blood
搭配: 德成行 桂圆干 | 粳米
Recommended paring: Tak Shing Hong Dried Longan and Japonica Rice
- 远志枣仁粥 Radix Polygalae and Red Date Porridge
配料: 远志10克，酸枣仁10克，粳米50克
Ingredients: 10 grams of Radix polygalae, 10 grams of semen zizyphi spinosae, 50 grams of japonica rice
做法: 将远志、酸枣仁、粳米洗净。粳米放入砂锅中，加适量清水，大火煮沸。然后放入远志、酸枣仁，小火煮至米烂粥稠即成。
Cooking Instructions: Wash radix polygalae, semen zizyphi spinosae, and Japonica rice. Put Japonica rice in a casserole, add an appropriate amount of water, and boil on high heat. Then add radix polygalae and semen zizyphi spinosae, cook on low heat until rice porridge is thick and ready to serve.
功效: 补益肝肾、养血安神
Efficacy: Nourish liver and kidney, nourish blood, and soothe the nerves
搭配: 德成行 枣仁 粳米 远志
Recommended paring: Tak Shing Hong Semen Zizyphi Spinosae, Radix Polygalae, and Japonica Rice
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