Reviewed by June Chan Zhao Rou, Registered TCM Practitioner · November 2026
由注册中医师 田钊柔医师审阅

「熱氣」是什麼？熱氣食物清單、涼茶怎麼喝、和「濕氣」有什麼不同

简单回答：在马来西亚，「热气」（heaty）几乎是每个人都会说的话：吃了榴梿、炸鸡、咖哩之后喉咙痛、长痘、口破、便秘，就说是热气。中医的确有「热」的概念，但不是每种不舒服都是热气，也不是每个人都适合喝凉茶。先分清楚你是「实热」、「虚热」，还是其实是「湿」，才知道该怎么吃、要不要喝凉茶。

Short answer: in Malaysia almost everyone talks about being “heaty”: a sore throat, pimples, mouth ulcers or constipation after durian, fried chicken or curry. TCM does have a concept of “heat”, but not every discomfort is heatiness, and not everyone should reach for liang teh (herbal cooling tea). First tell apart excess heat, deficiency heat and dampness, then you will know what to eat and whether cooling tea suits you.

三種常被叫做「熱氣」的情況

1. 实热（真的热气）：吃了油炸、辛辣、烧烤或榴梿后，很快出现喉咙痛、口臭、口渴想喝冰水、大便干硬、小便黄、长红肿的痘痘。这时短期喝凉茶、多吃偏凉的食物可以帮忙。
2. 虚热（身体不够滋润）：熬夜、压力大、更年期前后，容易口干、手心脚心热、晚上燥热、睡不好，但其实身体是「亏」的。这时一直喝苦寒的凉茶，常常越喝越累。
3. 湿热或湿重：身体沉重、舌苔厚、大便黏、脸出油、长脓痘、皮肤痒。马来西亚潮湿，这种最常见。重点是去湿，而不只是降火。

1. Excess heat (true heatiness): soon after fried, spicy or barbecued food or durian you get a sore throat, bad breath, thirst for iced water, hard stools, dark urine and red, swollen pimples. Short-term cooling tea and cooling foods can help. 2. Deficiency heat (running dry): late nights, stress or the years around menopause bring a dry mouth, hot palms and soles, warmth at night and poor sleep, but the body is actually depleted. Drinking bitter, cold teas every day often leaves you more tired. 3. Damp-heat or dampness: a heavy body, thick tongue coating, sticky stools, oily skin, pus-filled spots or itchy skin. This is the most common pattern in humid Malaysia, and the aim is to clear damp, not only to “cool down”.

常見食物：熱氣、平性、偏涼

偏热气 Heaty	平性 Neutral	偏凉 Cooling
榴梿 durian	白饭、面 rice, noodles	山竹 mangosteen
龙眼、荔枝 longan, lychee	鸡蛋、豆腐 egg, tofu	西瓜、梨 watermelon, pear
炸鸡、薯条 fried food	鱼、鸡肉（蒸、煮）steamed fish, chicken	冬瓜、苦瓜 winter melon, bitter gourd
咖哩、辣椒 curry, chilli	苹果、木瓜 apple, papaya	绿豆、薏米 mung bean, barley
烧烤、沙爹 BBQ, satay	番薯 sweet potato	椰水 coconut water
咖啡、巧克力 coffee, chocolate	红萝卜 carrot	菊花茶 chrysanthemum tea

这张表是一般的分类，真正要看的是你自己的体质：怕冷、容易拉肚子的人，一直吃偏凉的东西也会不舒服。

This is a general guide; your own constitution matters more. If you feel cold easily or get loose stools, too many cooling foods can upset you too.

涼茶怎麼喝才對？

・偶尔、短期：吃了热气食物后一两天内有实热症状，喝一两次就好，不要天天喝。
・这些人要小心：容易手脚冰冷、胃寒、软便、月经期间、孕妇、小孩和长者，苦寒的凉茶要少喝或先问医师。
・去湿不一定要凉：薏米水、赤小豆、陈皮，比苦寒凉茶温和。
・一直热气，要找原因：如果常常口破、长痘、喉咙痛，可能是睡眠、压力或体质的问题，不是喝凉茶能解决的。

Occasionally and briefly: one or two cups within a day or two of true heat symptoms, not daily. Take care if you feel cold easily, have a weak stomach or loose stools, are on your period, pregnant, a child or elderly: limit bitter cooling teas or ask a practitioner first. Clearing damp does not have to be cold: barley water, red beans and dried tangerine peel are gentler. If you are always “heaty”, look for the cause: frequent mouth ulcers, pimples or sore throats often point to sleep, stress or constitution, which tea alone will not fix.

什麼時候該看醫師？

喉咙痛超过一周、发高烧、吞咽困难；口破反覆出现或三周不好；痘痘越来越严重；或常常觉得「热气」但同时很累、怕冷，请来把脉看看到底是哪一种。喉咙痛伴随呼吸困难、嘴巴张不开或流口水，请立刻看急诊。

See a practitioner if a sore throat lasts over a week, with high fever or difficulty swallowing; mouth ulcers keep returning or last three weeks; acne is getting worse; or you often feel heaty yet also tired and cold. A sore throat with difficulty breathing, trouble opening the mouth or drooling needs A&E straight away.

先做個小測驗

想知道自己比较偏热、偏寒、还是偏湿？两分钟体质小测验 →

Want to know whether you lean hot, cold or damp? Take the two-minute body type quiz →

延伸閱讀

中医说的「湿」是什么？

成人痘痘

腹胀与肠躁

大夫日志：马来西亚的闷热天气，为什么中医常说要「祛湿」？

个人情况因人而异，饮食建议仅供一般参考。
Individual conditions vary. Food guidance is general information only.