过年是一年里最开心的几天，也常常是身体最「受伤」的几天——年夜饭大鱼大肉、守岁熬夜打牌、瓜子甜品煎炸不离手、应酬一轮又一轮的酒。短短几天，脾胃、肝和作息一起超载，于是初二初三开始，很多人腻、胀、上火、口气、疲惫、睡不好。要说明白的是：问题几乎从来不是「过年不能享受」，而是「怎么享受、量多少、身体在什么状态」。这篇把年节最伤身的四件事拆开讲——吃、喝、熬夜、上火，加上给长辈的养生礼和开年怎么温和调回来。
Chinese New Year is the happiest stretch of the year — and often the one your body pays for most. Reunion feasts of rich meat, late nights of card games, endless melon seeds, sweets and fried snacks, and round after round of festive drinks. In just a few days the spleen, stomach, liver and your whole sleep routine are overloaded, so by the second or third day many people feel cloyed, bloated, "heaty," bad-breathed, worn out and sleeping poorly. The point isn't "no fun at New Year" — it's how you enjoy it, how much, and what state your body is in. This piece unpacks the four things that strain you most over the holiday — eating, drinking, late nights and heatiness — plus gifts for elders and how to ease back afterwards.
Tahun Baru Cina ialah tempoh paling menggembirakan setahun — dan sering yang badan anda bayar paling mahal. Jamuan perpaduan penuh daging berlemak, malam berjaga bermain kad, biji tembikai, manisan dan snek goreng tanpa henti, serta pusingan demi pusingan arak perayaan. Dalam beberapa hari sahaja limpa, perut, hati dan rutin tidur anda terbeban, jadi menjelang hari kedua atau ketiga ramai rasa muak, kembung, "panas dalam", nafas berbau, keletihan dan tidur tidak lena. Intinya bukan "tiada keseronokan" — tetapi cara, kuantiti, dan keadaan badan. Artikel ini menghurai empat perkara yang paling membebankan sepanjang perayaan — makan, minum, berjaga malam dan panas dalam — serta hadiah untuk orang tua dan cara pulih selepasnya.
过年不伤身，关键不在「戒」，在「有没有超载」
The Key Isn't Abstaining — It's Not Overloading
Kuncinya Bukan Berpantang — Tetapi Tidak Terbeban
身体本来有很好的调节能力，偶尔一顿大餐、晚睡一晚，多数人休息一下就恢复了。过年真正的问题，是「连着好几天」都在超载：顿顿油腻、天天熬夜、零食甜品不停口、酒一杯接一杯。脾胃一直在加班运化、肝忙着代谢酒精、作息又乱，身体来不及回血，症状就一个个冒出来。
The body regulates itself well — an occasional big meal or one late night, and most people bounce back after some rest. The real trouble at New Year is being overloaded for several days in a row: greasy meal after greasy meal, late night after late night, non-stop snacks and sweets, drink after drink. The spleen and stomach work overtime on digestion, the liver is busy processing alcohol, sleep is all over the place — and the body never gets to recover, so the symptoms pile up.
Badan mengawal dirinya dengan baik — sekali-sekala makan besar atau satu malam berjaga, kebanyakan orang pulih selepas berehat. Masalah sebenar Tahun Baru ialah terbeban beberapa hari berturut-turut: hidangan berlemak demi hidangan, malam demi malam berjaga, snek dan manisan tanpa henti, minuman demi minuman. Limpa dan perut bekerja lebih masa, hati sibuk memproses alkohol, tidur berselerak — dan badan tidak sempat pulih.
过年该享受就享受，但别让身体「连轴超载」。给脾胃留点余地、给作息留点空档、酒少一点、水多一点，年就过得开心也过得舒服。
Enjoy the festival — just don't run your body flat out for days. Leave your digestion some room, your sleep some gaps, less alcohol, more water, and you can have a New Year that's both merry and comfortable.
Nikmati perayaan — cuma jangan pacu badan tanpa henti berhari-hari. Beri penghadaman sedikit ruang, tidur sedikit rehat, kurang arak, lebih air, dan Tahun Baru boleh meriah sekaligus selesa.
年夜饭与应酬：护胃解腻、喝酒别猛灌
Feasts & Toasts: Ease Digestion, Go Easy on Alcohol
Jamuan & Ucap Selamat: Bantu Penghadaman, Kurangkan Arak
年夜饭桌上多是浓油厚味，一顿吃到撑，脾胃一时运化不来就腻、胀。诀窍是先夹菜和蛋白、留点肚子、七八分饱就停；吃多了别马上躺，起身走动、喝杯无糖热茶（普洱、乌龙、山楂）帮助消化。真的积食胀气，可参考节日甜食积滞那篇的健脾消食思路。
Reunion tables run to rich, heavy dishes; eat to bursting and the spleen-stomach can't keep up, hence the cloying and bloating. The trick is vegetables and protein first, leave some room, stop at 70–80% full; if you overdo it, don't lie down — get up and move, sip unsweetened hot tea (pu-erh, oolong, hawthorn). For real food stagnation, see the spleen-supporting approach in our festive-eating piece.
Meja perpaduan penuh hidangan berat; makan sampai terlalu kenyang dan limpa-perut tak mampu, lalu muak dan kembung. Rahsianya sayur dan protein dahulu, tinggalkan sedikit ruang, berhenti pada 70–80% kenyang; jika berlebihan, jangan baring — bangun bergerak, minum teh panas tanpa gula. Untuk senak sebenar, lihat artikel pemakanan perayaan.
应酬的酒一轮接一轮，中医看酒性湿热，喝多既伤肝也困脾，隔天头胀、口苦、胃不适、疲惫。能少喝就少喝；真要喝，先垫点东西别空腹，喝慢一点、多喝温水，别混着多种酒。别信「猛喝水/浓茶就能解酒」——那顶多帮一点，真正靠的是量少、间隔够、让身体慢慢代谢。开车不喝酒，这是底线。
Festive rounds add up fast. In TCM, alcohol is damp and warm — too much taxes the liver and dulls the spleen, leaving a heavy head, bitter mouth, upset stomach and fatigue the next day. Drink less where you can; if you drink, eat first (not on an empty stomach), go slow, sip warm water, and don't mix drinks. Don't count on "chugging water or strong tea to sober up" — that helps only a little; what matters is less alcohol, spaced out, letting the body clear it slowly. Never drink and drive — that's the line.
Pusingan perayaan cepat bertimbun. Dalam TCM, arak bersifat lembap dan panas — terlalu banyak membebankan hati dan melemahkan limpa, meninggalkan kepala berat, mulut pahit, perut tak selesa dan letih keesokannya. Minum kurang; jika minum, makan dahulu, perlahan-lahan, minum air suam, jangan campur. Jangan harap "minum air banyak boleh sedar" — yang penting kurang arak dan jarak masa cukup. Jangan sekali-kali minum dan memandu.
年货零食又干又咸又甜又油，一边聊天一边不知不觉吃一整盘，最容易上火——咽干、口疮、长痘、便秘。这类偏燥偏甜的东西吃多了生湿助热（延伸：上火／热气篇）。对策很简单：分小份、别整盘放手边、多补水和蔬菜水果，煎炸类浅尝即止。
New-Year snacks are dry, salty, sweet and oily all at once; chatting away, you finish a whole plate without noticing — the fast track to "heatiness": dry throat, mouth ulcers, breakouts, constipation. These dry, sweet foods feed damp-heat when overeaten (further reading: our heatiness piece). The fix is simple: small portions, don't keep the whole plate at your elbow, top up water and fruit-and-veg, and keep fried snacks to a taste.
Snek Tahun Baru kering, masin, manis dan berminyak sekaligus; sambil berbual, sepinggan habis tanpa sedar — jalan pintas ke "panas dalam": tekak kering, ulser, jerawat, sembelit. Makanan kering-manis ini menambah lembap-panas bila berlebihan (bacaan lanjut: artikel panas dalam). Penyelesaiannya mudah: bahagian kecil, jangan letak sepinggan di sisi, tambah air dan sayur-buah.
守岁、打牌熬到天亮，怎么补回来？
Stayed Up Till Dawn — How to Recover
Berjaga Hingga Subuh — Cara Pulih
守岁、打牌、追剧，过年很难不熬夜。中医看熬夜耗的是「气」和「阴」——熬完隔天容易口干、眼干、心烦、疲惫、精神差，这是气阴两耗的表现。偶尔一晚，补个觉、白天小睡二三十分钟、饮食清淡、多喝温水就能缓过来；怕的是连着好几晚日夜颠倒，那样恢复起来就慢了。
Vigils, card games, binge-watching — it's hard not to stay up at New Year. In TCM, late nights drain qi and yin: the next day brings a dry mouth, dry eyes, restlessness, fatigue and dullness — signs of qi-and-yin depletion. One late night now and then recovers with catch-up sleep, a 20–30 minute daytime nap, light food and plenty of warm water; the problem is several nights of flipped days and nights in a row, which take much longer to bounce back from.
Berjaga malam, main kad, tonton berterusan — sukar untuk tidak berjaga pada Tahun Baru. Dalam TCM, berjaga menyusutkan qi dan yin: keesokannya mulut kering, mata kering, resah, letih dan lesu — tanda susut qi dan yin. Satu malam sekali-sekala pulih dengan tidur ganti, tidur sebentar 20–30 minit, makanan ringan dan banyak air suam; masalahnya beberapa malam siang-malam terbalik berturut-turut.
想温和补一补，可以用一些养阴生津、安神的平和食材，比如麦冬、百合、莲子、银耳煮点甜汤（少糖），或菊花枸杞泡水，帮助缓解熬夜后的干和燥。真正的关键还是尽早把作息拉回正常——别一晚熬完隔天又接着熬，身体没有回血的机会。
To ease back gently, use mild yin-nourishing, calming foods — maidong (ophiopogon), lily bulb, lotus seed or snow fungus in a lightly sweetened soup, or chrysanthemum-and-goji tea — to soften the post-late-night dryness. The real key is still to pull your routine back to normal early: don't burn one night and then burn the next, or the body never gets to recover.
Untuk pulih dengan lembut, guna makanan menyuburkan yin yang lembut — maidong, umbi teratai, biji teratai atau cendawan salji dalam sup manis ringan, atau teh krisantemum-goji — untuk melembutkan kekeringan selepas berjaga. Kunci sebenar tetap menarik rutin kembali normal awal: jangan berjaga satu malam lalu berjaga lagi.
给长辈的养生礼，与开年怎么温和调回来
Wellness Gifts for Elders, and Easing Back After
Hadiah Kesihatan untuk Orang Tua, dan Pulih Selepasnya
- 送礼：温和平和的更实在。比起名贵大补，红枣、枸杞、桂圆、莲子、银耳、山药这类平和食材，泡茶煮汤都方便、适合大多数长辈；好茶叶（普洱、乌龙）也是稳妥选择。⚠️别盲目送人参、鹿茸这类大补——补错体质（湿热、易上火的人）反而添乱。 Gifts: gentle and everyday beats pricey. Over lavish tonics, mild foods like red dates, goji, longan, lotus seed, snow fungus and Chinese yam are easy to brew or cook and suit most elders; good tea (pu-erh, oolong) is a safe bet too. Don't reflexively gift ginseng or deer antler — the wrong tonic for the wrong constitution (damp-heat, heat-prone) only causes trouble. Hadiah: yang lembut dan harian mengatasi yang mahal. Berbanding tonik mewah, makanan lembut seperti kurma merah, goji, longan, biji teratai, cendawan salji dan ubi Cina mudah diseduh atau dimasak dan sesuai untuk kebanyakan orang tua; teh yang baik juga pilihan selamat. Jangan hadiahkan ginseng atau tanduk rusa secara membuta — tonik salah untuk perlembagaan salah hanya menyusahkan.
- 关注长辈的身体信号。过年团圆，也是留意爸妈状态的好时机——精神、胃口、睡眠、走路稳不稳。有明显异常别只当「老了」，该看就看。 Watch your elders' health cues. The reunion is also a good moment to notice how your parents are doing — energy, appetite, sleep, steadiness on their feet. Don't write off clear changes as "just ageing"; see a doctor when it's warranted. Perhatikan isyarat kesihatan orang tua. Perpaduan juga masa baik menyedari keadaan ibu bapa — tenaga, selera, tidur, kestabilan berjalan. Jangan anggap perubahan ketara sebagai "sekadar tua"; jumpa doktor bila perlu.
- 开年温和调回来。年过完，别急着大补或极端节食——先回到规律作息、清淡饮食、多蔬果多喝水，让脾胃缓一缓。身体自己会慢慢回稳：胃口回来、精神好一点、排便顺一点。 Ease back after the season. Once it's over, don't rush into heavy tonics or crash diets — return to a regular routine, lighter food, more fruit-and-veg and water, and let your digestion settle. The body steadies on its own: appetite returns, energy lifts, bowels move more easily. Pulih dengan lembut selepas musim. Setelah tamat, jangan tergesa-gesa dengan tonik berat atau diet melampau — kembali ke rutin teratur, makanan ringan, lebih buah-sayur dan air, biar penghadaman reda. Badan stabil sendiri: selera kembali, tenaga naik, najis lebih lancar.
- 需要时找中医看看。如果过完年一直腻、胀、疲惫、上火、睡不好，缓几天还是不舒服，可以让中医帮你看看脾胃和体质，按你的状况温和调理。（以上都是生活调整，不是治疗建议。） See a TCM practitioner when needed. If after the holiday you stay cloyed, bloated, tired, "heaty" or sleeping badly and a few days' rest doesn't settle it, let a practitioner look at your digestion and constitution and adjust gently to your situation. (All of the above are lifestyle adjustments, not medical advice.) Jumpa pengamal TCM bila perlu. Jika selepas perayaan anda kekal muak, kembung, letih, "panas dalam" atau tidur teruk dan beberapa hari rehat tidak meredakannya, biar pengamal menilai penghadaman dan perlembagaan anda. (Semua di atas ialah pelarasan gaya hidup, bukan nasihat perubatan.)
诚实说：过节适度就好，别指望「保健品」替代作息和均衡饮食。补品、凉茶、解酒饮料都不是万能钥匙——身体需要的其实是不那么超载、睡得够、水喝够。有三高、糖尿病、痛风或其他慢性病的人，过年饮食尤其要节制：浓汤海鲜嘌呤高、甜品升血糖快、酒要限量，常规服的药别自行停、别漏，该测的血糖血压照测。中医调理是辅助、帮身体过节顺一点，不替代原本的药物和复查。身体有明显不适，别硬扛，及时就医。
Honestly: keep the festivities moderate, and don't expect "health supplements" to replace sleep and balanced meals. Tonics, cooling teas and "sobering" drinks are no master key — what the body actually needs is less overload, enough sleep and enough water. If you have high blood pressure, diabetes, gout or other chronic conditions, be especially careful over New Year: rich broths and seafood are high in purines, sweets spike blood sugar, and alcohol must be limited; don't stop or skip your regular medication on your own, and keep checking blood sugar and pressure as usual. TCM care is a support to help you through the season more smoothly — not a replacement for your medication and follow-ups. If something feels clearly wrong, don't tough it out; see a doctor.
Jujurnya: kekalkan perayaan sederhana, dan jangan harap "suplemen kesihatan" menggantikan tidur dan makan seimbang. Tonik, teh sejuk dan minuman "sedar" bukan kunci utama — yang badan perlukan ialah kurang beban, tidur cukup dan air cukup. Jika anda ada darah tinggi, diabetes, gout atau penyakit kronik lain, berhati-hati sepanjang Tahun Baru: sup pekat dan makanan laut tinggi purin, manisan melonjak gula darah, arak perlu dihadkan; jangan berhenti atau terlepas ubat biasa sendiri, dan terus periksa gula darah serta tekanan seperti biasa. Rawatan TCM ialah sokongan — bukan pengganti ubat dan susulan anda. Jika ada yang jelas tidak kena, jangan tahan; jumpa doktor.
常见问题
Frequently Asked Questions
Soalan Lazim
过年大鱼大肉后胀气、积食怎么办？Bloated and stuffed after all the New Year feasting — what helps?Kembung dan senak selepas jamuan Tahun Baru — apa membantu?+
先别再往肚子里加东西，给脾胃一点时间。可以喝一杯无糖热茶（普洱、乌龙、山楂茶），起身走动十几分钟帮助消化，别马上躺下或再吃宵夜；下一餐清淡、主食减半、多点蔬菜。如果每逢过节都是吃一点就胀、反酸、没胃口，那可能是脾胃本身偏虚弱，值得让中医看看脾胃状态。
First, stop adding food and give your digestion time. Have unsweetened hot tea (pu-erh, oolong, hawthorn), get up and walk for ten-odd minutes, and don't lie down or snack again straight away; make the next meal lighter, halve the staple carbs, add vegetables. If every festival a little food already brings bloating, reflux or poor appetite, your spleen-stomach may run weak — worth having a TCM practitioner take a look.
Mula-mula, berhenti menambah makanan dan beri penghadaman masa. Minum teh panas tanpa gula (pu-erh, oolong, hawthorn), bangun berjalan sepuluh minit, jangan baring atau makan snek terus; jadikan hidangan seterusnya lebih ringan, kurangkan nasi, tambah sayur. Jika setiap perayaan sedikit makanan sudah membawa kembung atau hilang selera, limpa-perut anda mungkin lemah — baik dinilai pengamal TCM.
守岁、打牌熬夜后，怎么调回来？After staying up for the vigil or card games, how do I recover?Selepas berjaga atau main kad, bagaimana pulih?+
熬夜耗的是气和阴，隔天最该做的是补觉、别用浓咖啡硬撑，白天小睡二三十分钟，饮食清淡、多喝温水。中医看熬夜后容易口干、眼干、心烦、疲惫，属气阴两耗，可用麦冬、百合、莲子这类养阴安神的食材温和调。别一晚熬完隔天又接着熬，连着几天日夜颠倒最伤，尽量把作息拉回正常。
Late nights drain qi and yin, so the next day's priority is catch-up sleep — don't force through on strong coffee; take a 20–30 minute nap, eat light, drink plenty of warm water. Post-late-night dry mouth, dry eyes, restlessness and fatigue reflect qi-and-yin depletion; mild yin-nourishing, calming foods (maidong, lily bulb, lotus seed) help. Don't burn one night then the next — several days of flipped days and nights is the most draining, so pull your routine back to normal.
Berjaga menyusutkan qi dan yin, jadi keutamaan keesokannya ialah tidur ganti — jangan paksa dengan kopi pekat; tidur sebentar 20–30 minit, makan ringan, minum banyak air suam. Mulut kering, mata kering, resah dan letih selepas berjaga mencerminkan susut qi dan yin; makanan lembut menyuburkan yin (maidong, umbi teratai, biji teratai) membantu. Jangan berjaga malam berturut-turut; tarik rutin kembali normal.
一直吃瓜子、甜品、煎炸上火便秘怎么办？Non-stop snacks and fried treats left me 'heaty' and constipated — now what?Snek dan goreng tanpa henti buat saya 'panas dalam' dan sembelit — sekarang?+
先减量、把水和蔬菜水果补上。过年零食多半又干又咸又甜又油，吃多容易咽干、口疮、长痘、便秘，中医看是燥热加甜腻助湿化热。可以多喝温水、吃点梨、马蹄、青菜润一润，无糖菊花茶适量。要提醒的是：不是所有「上火」都该猛灌凉茶——如果是脾胃积滞（胀、腻、没胃口），凉茶偏寒反而更伤脾胃，分不清就让中医看看。
First cut back, and top up water, fruit and vegetables. New-Year snacks are dry, salty, sweet and oily, so too much brings dry throat, mouth ulcers, breakouts and constipation — dryness-heat plus sweet-greasy dampness turning to heat. Drink more warm water, have pear, water chestnut and greens to moisten things, and unsweetened chrysanthemum tea in moderation. Note: not every 'heaty' feeling needs cooling tea — if it's really food stagnation (bloating, poor appetite), cooling tea is cold and can burden the spleen-stomach; if unsure, see a TCM practitioner.
Mula-mula kurangkan, dan tambah air, buah dan sayur. Snek Tahun Baru kering, masin, manis dan berminyak, jadi berlebihan membawa tekak kering, ulser, jerawat dan sembelit. Minum lebih air suam, makan pear, sengkuang dan sayur untuk melembapkan, teh krisantemum tanpa gula secara sederhana. Nota: bukan setiap 'panas dalam' perlu teh sejuk — jika ia senak (kembung, hilang selera), teh sejuk boleh membebankan limpa-perut; jika tidak pasti, jumpa pengamal TCM.
送长辈什么养生礼比较好？What wellness gift is good for elders?Hadiah kesihatan apa yang baik untuk orang tua?+
比起名贵补品，温和、适合日常的更实在。红枣、枸杞、桂圆、莲子、银耳、山药这类平和食材，泡茶煮汤都方便，适合大多数长辈；好茶叶（普洱、乌龙）也是稳妥选择。别盲目送人参、鹿茸这类大补——补错体质（湿热、易上火的人）反而添乱；长辈有三高、慢性病的话，送之前先了解体质，或建议他们让中医看看再进补，别把一份礼当成万能。
Over pricey tonics, gentle and everyday is more useful. Mild foods — red dates, goji, longan, lotus seed, snow fungus, Chinese yam — are easy to brew or cook and suit most elders; good tea (pu-erh, oolong) is a fine choice too. Don't reflexively give ginseng or deer antler — the wrong tonic for a damp-heat or heat-prone constitution only causes trouble; if an elder has chronic conditions, get a sense of their constitution first, or suggest they see a TCM practitioner before tonifying. No single gift is a cure-all.
Berbanding tonik mahal, yang lembut dan harian lebih berguna. Makanan lembut — kurma merah, goji, longan, biji teratai, cendawan salji, ubi Cina — mudah diseduh atau dimasak dan sesuai untuk kebanyakan orang tua; teh yang baik juga pilihan bagus. Jangan hadiahkan ginseng atau tanduk rusa secara membuta — tonik salah untuk perlembagaan lembap-panas hanya menyusahkan; jika orang tua ada penyakit kronik, fahami perlembagaan mereka dahulu, atau cadangkan jumpa pengamal TCM sebelum menambah tonik.
有三高、慢性病的人过年要注意什么？If I have chronic conditions, what should I watch over the New Year?Jika ada penyakit kronik, apa perlu diperhati sepanjang Tahun Baru?+
过年饮食尤其要节制，别因为「应节」就放纵。高血压、糖尿病、高血脂、痛风的人，年夜饭的大鱼大肉、浓汤、甜品、酒都要控制量，浓肉汤和海鲜嘌呤高、甜品升血糖快。最重要的一点：常规服的药别自行停、别漏，血糖血压该测的照测。中医调理是辅助、帮身体过节顺一点，不替代原本的药物和复查；身体有明显不适别硬扛，及时就医。
Be especially moderate with food, and don't let 'it's the festival' become an excuse to indulge. With high blood pressure, diabetes, high cholesterol or gout, keep rich meats, thick broths, sweets and alcohol in check — heavy meat broths and seafood are high in purines and sweets spike blood sugar. Above all: don't stop or skip your regular medication on your own, and keep checking blood sugar and pressure as scheduled. TCM care is a support to smooth the season along, not a replacement for medication and follow-ups; if something feels clearly wrong, see a doctor.
Berhati-hati dengan makanan, dan jangan jadikan 'musim perayaan' alasan berlebihan. Dengan darah tinggi, diabetes, kolesterol tinggi atau gout, hadkan daging berlemak, sup pekat, manisan dan arak — sup daging berat dan makanan laut tinggi purin, manisan melonjak gula darah. Paling penting: jangan berhenti atau terlepas ubat biasa sendiri, dan terus periksa gula darah serta tekanan mengikut jadual. Rawatan TCM ialah sokongan, bukan pengganti ubat dan susulan; jika ada yang jelas tidak kena, jumpa doktor.