「順時而生」雨水到了 Rain Water

雨水，是二十四節氣中的第二個節氣，標誌著天氣回暖，雨水漸多，此時太陽到達黃經330°。今年的雨水節氣從2月19日開始，到3月4日結束。進入雨水時節，天氣變得難以預料，時而陰雨綿綿，時而晴空萬里。

Rain Water， Yushui（雨水）in Chinese， is the second solar term， which signals a gradually warmer climate with less snow and more rain。 It begins when the sun reaches the celestial longitude of 330 degrees， and for this year， it happens on February 19th and ends on March 4th。 When passing the day of Rain Water， the weather can be unpredictable for a few days， which rains in one minute and shines in another。

春雨貴如油（Spring rain is as precious as oil）

雨水是農業最重要的因素，尤其是在春季，對農作物的生長至關重要，因此諺語有云“春雨貴如油”。

Rain is the most important element for farming especially in Spring， which is crucial for the growth of crops。 Therefore， there is a saying， “Spring rain is as precious as oil”（春雨貴如油）。

★觀察什麼What to observe

雨水三候 Three phenomena of Rain Water

雨水時節，我們通常可以觀察到三種物候。它們分別是“水獺祭魚”“大雁北飛”“草木萌動”。

There are three phenomena we usually observe in phenology during Rain Water。 They are otters start fishing， wild goose flys back to the north and plants prepare to sprout silently。

1。一候水獺祭魚 Otters start fishing

雨水時節，水溫回暖，水獺就要開始捕魚了，捕捉到魚後它們會將捕獲的魚排列在岸邊展示，似乎要先祭拜一番後再享用。

After the Rain Water， fish comes back to life when the water warms up and otters begin to fish。 It’s considered to be a sign of sacrificing fish to river that the otters throw fish on the shore and arranged in line for display。

2。二候大雁北飛 Wild geese flys back to the north

指雨水開始五天後，南方天氣暖，大雁開始從南方飛回北方，候鳥隨著天地陰陽之氣變化遷徙，以適應氣候。

After five days of Rain Water， the Yin and Yang of the heaven and earth begin to change， it is getting warmer in the south of China， the wild geese begin to fly back to the north。

3。三候草木萌動Plants prepare to sprout silently

指再過五天後，天地間陰陽交泰，在“潤物細無聲”的春雨中，草木乘此生機開始生髮萌動，抽出嫩芽。從此，大地漸漸開始呈現出一派欣欣向榮的景象。

In another five days， the Yin and Yang of the heaven and the earth meet each other， and there comes more water and vitality。 The plants take the advantage of this and start to draw out buds。 There is another saying to describe the way that rain water comes slowly， “moistening things silently”（潤物細無聲）。

★飲食養生What to eat

在此期間應食適量的甘味食物以滋補脾胃，而減少酸性食物的攝入，以保持肝臟的平衡。

It’s good to take proper amount of sweet food to nourish spleen and decrease sour food to keep the balance of liver during this period。

根據中醫理論，春屬木，與肝臟相應，其味為酸，因此春季應適量增加酸味食物以柔肝疏肝；但要注意不可多食，因肝木過旺會制克脾土，損傷脾胃，脾味為甘，所以可適量增加甘辛食物，肝脾同調。

In Traditional Chinese Medicine（TCM）， spring relates to the organ of liver， which can be nourished by food with more sour taste。 However， taking too much sour taste food will lead to the excess of liver qi， which does harm to the spleen and stomach， according to the relationship of organs by five elements。 So it is suggested to take proper amount of sour food， together with sweet food that relates to spleen and stomach， and eat lightly， in order to protect the three organs。

酸辛等容易消化的食物及果蔬，像枸杞、山楂、柑橘、獼猴桃、蜂蜜、薏苡仁、山藥、百合、白蘿蔔、竹筍，都是不錯的選擇。

Therefore， it’s important to take more food which is easy to be digested like fruits and vegetables。 Goji berry， hawthorn， orange， kiwis， honey， coix seed， Chinese yam， lily， sugarcane（甘蔗）， radish（蘿蔔）， bamboo shoots（春筍）are all good choices。

1。枸杞 Lycium barbarum（Goji berry）

據《中國藥典》（2020版）記載，枸杞具有“滋補肝腎，益精明目”的功效。現代藥理研究顯示枸杞作用廣泛，包括免疫調節、抗衰老、抗腫瘤、保護神經及肝臟等。

According to Chinese Pharmacopoeia（2020 edition）， lycium barbarum has functions of nourish liver and kidney， boost essence and brighten the eyes。 Modern researches shown that it has a wide range of biological effects， including immune-modulation， anti-aging， antitumor， neuro-protection， and hepato-protection。

2。蜂蜜Honey

據《本草綱目》記載，蜂蜜具有清熱解毒、潤燥的功效，可“養生益壽”。每天早上喝一大杯溫蜂蜜水有助於消除“春燥”。

According to Compendium of Materia Medica， honey has functions of “clearing heat， detoxifying and moistening dryness”， which is a “magic medicine for health and longevity”。A large cup of warm honey water every morning is good for dissolving “spring dryness”。

3。菊花枸杞蜂蜜茶 Chrysanthemum honey tea

［功效Function］ 清肝清熱明目，潤腸通便。

Clear liver-heat and improve eyesight， moisten intestines and prevent constipation。

［食譜Recipe］

將6～9粒枸杞、3～6朵菊花和一勺蜂蜜放入一杯（250毫升）熱水中。

Put 6-9 pieces of goji berry， 3~6 pieces of chrysanthemum and a spoon of honey into a cup of hot water （250ml）。

4。薏苡仁山藥粥Coix seed & Chinese Yam porridge

唐代著名的中醫孫思邈提到“春時宜食粥”，利於調養脾胃。

Sun Simiao， a famous TCM doctor of Tang Dynasty mentioned that “porridge should be eaten in spring”， which is good for spleen and stomach。

［功效Function］

祛溼，滋補脾腎。

Remove dampness， nourish spleen and kidney。

［食譜Recipe］

薏苡仁30克，山藥15克，粳米200克，冰糖。

coix seed 30g， Chinese yam15g， japonica rice 200g， ice sugar。

［方法Methods］：

薏苡仁洗淨，用冷水浸泡2小時；

Wash coix seed， and soak it in cold water for 2 hours；

把山藥切成薄片；

Cut Chinese yam into thin slices；

粳米洗淨；

Clean japonica rice；

將山藥和粳米放入鍋中，加水，用大火燒開；

Put Chinese yam and japonica rice into the pot。 Add water and boil them in high heat；

去除泡沫，用小火再煮30～40分鐘；

Skim off the froth， and boil them in low heat for another 30-40 minutes；

放點冰糖調味，即可。

Put some ice sugar for seasoning。

★健體養生What to do

1。雨水多保暖 Dressing warmly

雨水節氣，天氣回暖，腠理開啟，易受風邪的侵襲，故在加減衣物上應放慢速度，注重保暖，尤其是背部、腹部和足底這幾個部位至關重要。保持背部的溫暖，可以防止風邪侵襲“陽脈之海”督脈；保持腹部的溫暖，可以預防消化不良以及感冒腹瀉；保持足部的溫暖，則可以保持我們整個身體的溫暖。

During the Rain Water， there is more wind， which is easy to come into our body because the sweat gland pore is open for warm weather。 Therefore， it is suggested to reduce clothes one by one instead of changing them too fast， in order to keep our body warm。

There are several parts we need to pay more attention to， they are back， abdomen and foot bottom。 Warming back can prevent cold air from damaging Du meridian， the “sea of Yang vessels”， to reduce the chance of cold。 Warming abdomen can help prevent dyspepsia and cold diarrhea。 Warming feet can keep our whole body warm。

2。每日勤梳頭Combing hair every day

頭為諸陽之會。在春季陽氣升發，勤梳頭可促進氣血迴圈。通常用手作為梳子，按摩整個頭部，每天早晚各按摩100次。

Head is the center of all Yang meridians with important acupoints。 In spring， the Yang becomes rising upward and outward。 Combing hair can promote the circulation of qi and blood， to avoid stagnation。 You can use your hands as a comb to massage the whole head， 100 times per day in the morning or at night。

3。按摩腹部Massage the abdomen

按摩腹部有利於促進消化，健脾除溼。躺在床上，以肚臍為中心，手掌順時針和逆時針分別按揉肚腹部50次左右。

Massage abdomen is good to promote digestion， remove the dampness of spleen and stomach。 Lying in the bed， take navel as the center， massage on the belly by turning the palm clockwise and anticlockwise for about 50 times respectively。

4。自我按摩self-acupressure

從雨水開始降水逐漸增多。雨水節氣也是“倒春寒”出現的時候，隨著降雨增多，寒溼之邪最易困擾脾臟。《黃帝內經》裡記載：“溼氣通於脾”。因脾喜燥惡溼，溼邪留滯最易困脾。尤其是脾虛的人更要注意保養。可以透過按壓足三里穴、豐隆穴調理脾胃，以祛除溼邪。

From the beginning of the Rain Water， the temperature gradually rises， precipitation also gradually increased。 Rain Water is also the time when “inverted cold” appears。 With the increase of rainfall， the evil of cold and dampness is most likely to trouble the spleen。 It is recorded in Yellow Emperor‘s Inner Canon that “moisture passes through the spleen”。 Especially for those people with spleen deficiency should pay more attention to maintenance。 Zusanli（ST36） and Fenglong（ST40 ）acupoints can be pressed to regulate the spleen and stomach to remove dampness。

按壓足三里穴和豐隆穴：每次按壓5～10分鐘，一天按壓2～3次，可以調理脾胃，祛除溼邪。

Zusanli（ST36） and Fenglong（ST40 ） acupoint pressing： pressing 5-10 minutes each time， pressing 2-3 times a day， can regulate the spleen and stomach， remove moisture evil。

此外，由於春季對應肝臟，肝臟主情緒的控制，所以在春季，高血壓、心臟病患者尤其易情緒波動，可採取冥想、氣功，太極和瑜伽來幫助控制情緒。

Besides above， as spring relates to the organ liver that controls the mood of anger and anxiety， people are easy to be irritated， especially for patients with high blood pressure， heart disease。 Meditation， Qigong， Taichi and Yoga that can help to manage emotion are recommended。

指導及學術稽核：中國中醫科學院中醫臨床基礎醫學研究所趙靜教授

翻譯及資料整理：孫銳 黨迎迎 石晗 焦媛 張若詩