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中医怎么看美国新版膳食指南2026

How TCM Views the New 2026 US Dietary Guidelines

• general-tcmseasonal-health

How TCM Views the New 2026 US Dietary Guidelines

中医怎么看美国新版膳食指南2026

Introduction

On January 7, 2026, the U.S. Department of Health and Human Services and USDA released the 2025-2030 Dietary Guidelines for Americans, calling it “the most significant reset of federal nutrition policy in decades.” The new guidelines emphasize “real food,” increased protein, healthy fats, and a dramatic reduction in added sugars and processed foods.

However, these recommendations have sparked significant controversy among Western nutrition experts, particularly regarding red meat, saturated fats, and protein intake levels. The American Heart Association has expressed concerns about encouraging red meat and butter consumption.

From a Traditional Chinese Medicine perspective practiced in Singapore, these guidelines present a mixed picture: some recommendations align beautifully with ancient TCM principles, while others may potentially burden the Spleen and Stomach—the organs TCM considers central to digestion and metabolic health.

In this article, we’ll analyze the new guidelines through the lens of TCM food therapy (食疗), exploring both the valuable shifts and the areas where TCM wisdom suggests caution.

2026年1月7日，美国卫生与公众服务部和农业部发布了《2025-2030年美国人膳食指南》，称其为”几十年来联邦营养政策最重大的重置”。新指南强调”真实食物”、增加蛋白质、健康脂肪，并大幅减少添加糖和加工食品。

然而，这些建议在西方营养专家中引发了重大争议，特别是关于红肉、饱和脂肪和蛋白质摄入量的建议。美国心脏协会已对鼓励红肉和黄油消费表示担忧。

从新加坡的中医角度看，这份指南呈现出复杂的画面：一些建议与古老的中医原则完美契合，而另一些则可能给脾胃——中医认为消化和代谢健康的核心脏腑——带来负担。

在本文中，我们将通过中医食疗的视角分析新指南，探讨有价值的转变以及中医建议谨慎对待的领域。

What’s New in the 2026 Guidelines | 2026年指南的新变化

The Western Reset

According to the new guidelines, the key changes include:

Higher Protein Recommendations: 1.2 to 1.6 grams per kilogram of body weight daily (81-109 grams for a 150-pound person), emphasizing high-quality animal and plant proteins at every meal.

Stricter Sugar Stance: The guidelines now state that “no amount of added sugars or non-nutritive sweeteners is recommended,” with a limit of 10 grams of added sugar per meal. Parents are advised to completely avoid added sugar for children under four.

Full-Fat Dairy Encouraged: Three servings of full-fat dairy with no added sugars daily (for a 2,000-calorie diet).

Healthy Fats Prioritized: The guidelines recommend obtaining fats from whole food sources like meat, eggs, omega-3 rich seafood, nuts, seeds, full-fat dairy, olives, and avocados. When cooking, use nutrient-dense natural oils like olive oil.

Reduced Refined Grains: Emphasis on fiber-rich whole grains (2-4 servings daily) while significantly reducing highly processed refined carbs like white bread, flour tortillas, and crackers.

Inverted Food Pyramid: The new visual guide prioritizes protein, dairy, healthy fats, vegetables, and fruits, with grains de-emphasized.

根据新指南，主要变化包括：

更高的蛋白质建议： 每公斤体重每天1.2至1.6克（150磅的人为81-109克），强调每餐摄入优质动植物蛋白。

更严格的糖分立场： 指南现在声明”不推荐任何添加糖或非营养性甜味剂”，每餐添加糖限制在10克。建议家长为四岁以下儿童完全避免添加糖。

鼓励全脂乳制品： 每天三份无添加糖的全脂乳制品（基于2000卡路里饮食）。

优先考虑健康脂肪： 指南建议从肉类、鸡蛋、富含omega-3的海鲜、坚果、种子、全脂乳制品、橄榄和鳄梨等全食物来源获取脂肪。烹饪时使用营养丰富的天然油，如橄榄油。

减少精制谷物： 强调富含纤维的全谷物（每天2-4份），同时大幅减少高度加工的精制碳水化合物，如白面包、面粉玉米饼和饼干。

倒置的食物金字塔： 新的视觉指南优先考虑蛋白质、乳制品、健康脂肪、蔬菜和水果，谷物则不再强调。

Understanding TCM Food Theory | 中医食疗理论基础

Unlike Western nutrition, which primarily focuses on macronutrients (proteins, carbohydrates, fats), TCM views food as energy carriers that directly influence the body’s vital functions.

Food as Qi (谷气): When we eat, we’re not just consuming nutrients—we’re taking in “grain qi” (谷气), the vital energy extracted from food by the Spleen and Stomach. These organs transform food essence into Qi (energy), Blood (血), and Body Fluids (津液), which sustain all life activities.

The Spleen: Digestive Command Center (脾胃为后天之本): In TCM, the Spleen and Stomach are called the “foundation of postnatal life”—meaning healthy digestion is the foundation of all health. The Spleen’s role goes beyond digestion: it transforms nutrients, transports them throughout the body, and prevents dampness (湿) accumulation. When Spleen function is weak, food cannot be properly transformed, leading to fatigue, bloating, weight gain, and metabolic issues.

Food Energetics (食物性味): Every food has an inherent temperature quality—cold, cool, neutral, warm, or hot—which affects the body’s internal balance. Importantly, this is not about the physical temperature of food when consumed, but its effect inside the body. For example, beef is warming, duck is cooling, and rice is neutral.

Yin-Yang Balance (阴阳平衡): Foods are classified as Yin (cooling, moistening, substantive) or Yang (warming, drying, energizing). TCM nutrition typically suggests a 3:2 ratio of Yang to Yin foods to maintain harmony, though this varies by individual constitution and season.

Five Flavors (五味): Foods are categorized as sweet, sour, bitter, salty, or pungent, each associated with specific organs:

  • Sweet (甘) → Spleen/Stomach: Nourishes and harmonizes
  • Sour (酸) → Liver/Gallbladder: Astringes and supports metabolism
  • Bitter (苦) → Heart: Clears heat and dries dampness
  • Pungent (辛) → Lungs: Disperses and moves qi
  • Salty (咸) → Kidneys: Softens and nourishes

Individualization (因人制宜): TCM dietary recommendations are highly personalized based on one’s constitution, current health condition, season, and the balance of Yin-Yang energies—a concept largely absent from Western dietary guidelines.

在中医中，食物不仅仅是营养源——而是能量的载体，直接影响身体的生命活动。

食物即谷气： 当我们进食时，我们摄取的是”谷气”——由脾胃从食物中提取的生命能量。这些脏腑将食物精华转化为气（能量）、血和体液，维持所有生命活动。

脾为后天之本： 在中医中，脾胃被称为”后天之本”——意味着健康的消化是所有健康的基础。脾的作用不仅是消化：它转化营养、将其运输到全身，并防止湿气堆积。当脾功能虚弱时，食物无法正确转化，导致疲劳、腹胀、体重增加和代谢问题。

食物性味： 每种食物都有固有的温度特性——寒、凉、平、温、热——影响身体的内部平衡。重要的是，这不是指食物食用时的物理温度，而是其在体内的作用。例如，牛肉性温，鸭肉性凉，大米性平。

阴阳平衡： 食物被分类为阴（冷、湿润、实质）或阳（温、干燥、刺激）。中医营养通常建议阳性与阴性食物的比例为3:2，以维持和谐，但这因个人体质和季节而异。

五味归经： 食物被分类为甘、酸、苦、咸、辛，每种味道与特定脏腑相关，滋养不同的器官系统。

因人制宜： 中医饮食建议高度个性化，基于个人体质、当前健康状况、季节和阴阳能量平衡——这是西方膳食指南中基本缺失的概念。

Where TCM and the New Guidelines Align | 中医与新指南的契合之处

1. Emphasis on Whole, Unprocessed Foods | 强调全食物、未加工食品

The new guidelines’ focus on “real food” and reducing ultra-processed foods resonates deeply with TCM principles. For thousands of years, Chinese dietary therapy has emphasized foods in their natural, minimally processed state.

Why This Matters in TCM: Processing foods changes their energetic properties. For example, fresh ginger is warming and promotes circulation, but when dried and powdered extensively, its properties concentrate and become more intense. Whole foods retain their natural qi (vital energy) and are easier for the Spleen and Stomach to transform into usable energy and Blood.

新指南对”真实食物”和减少超加工食品的关注与中医原则深度契合。数千年来，中医食疗一直强调食物应处于自然、最少加工的状态。

中医视角的重要性： 加工食物会改变其能量特性。例如，新鲜生姜性温，促进气血循环，但当大量干燥和研磨后，其特性会浓缩并变得更加强烈。全食物保留其天然之气（生命能量），更容易被脾胃转化为可用的能量和气血。

2. Reduced Sugar Intake | 减少糖分摄入

The strict stance on added sugars aligns well with TCM’s understanding of the sweet flavor. While the sweet flavor supports the Spleen when consumed moderately from whole foods (like sweet potato, rice, or dates), excessive sweetness—especially refined sugar—creates dampness (湿) in TCM theory.

Dampness and Metabolic Health: Dampness manifests as sluggish digestion, weight gain, fatigue, brain fog, and conditions like high cholesterol or fatty liver. The Spleen dislikes dampness, and too much sweet flavor overwhelms its ability to transform and transport nutrients efficiently.

The new guidelines’ recognition that “no amount of added sugars is recommended” parallels TCM’s caution about excessive sweetness dampening the body’s metabolic fire.

新指南对添加糖的严格立场与中医对甘味的理解非常契合。虽然适量从全食物（如红薯、大米或枣）摄取甘味可以支持脾脏，但过量的甜味——尤其是精制糖——在中医理论中会产生湿气。

湿气与代谢健康： 湿气表现为消化迟缓、体重增加、疲劳、脑雾以及高胆固醇或脂肪肝等状况。脾恶湿，过多的甘味会压垮其有效转化和运输营养的能力。

新指南认识到”不推荐任何添加糖”与中医对过量甜味会削弱身体代谢之火的警告相呼应。

3. Healthy Fats from Whole Food Sources | 来自全食物的健康脂肪

The recommendation to obtain fats from whole foods like eggs, seafood, nuts, and avocados aligns with TCM’s preference for foods that nourish Yin (阴) and Blood (血).

Yin and Blood Nourishment: In TCM, healthy fats are seen as deeply nourishing to Yin—the moistening, cooling, substantive aspects of the body. Foods like egg yolks, sesame seeds, walnuts, and fatty fish support Blood production and nourish tissues, skin, and hormonal balance.

The shift away from highly processed seed oils and toward natural fats like olive oil also aligns with TCM’s emphasis on foods that are closer to their natural state and easier for the body to assimilate.

建议从鸡蛋、海鲜、坚果和鳄梨等全食物中获取脂肪，这与中医偏好滋养阴（阴）和血（血）的食物相一致。

滋阴补血： 在中医中，健康脂肪被视为深度滋养阴——身体的滋润、冷却、实质性方面。蛋黄、芝麻、核桃和富含脂肪的鱼等食物支持血液生成，滋养组织、皮肤和荷尔蒙平衡。

从高度加工的种子油转向橄榄油等天然脂肪，也符合中医强调食物应更接近自然状态、更容易被身体吸收的原则。

TCM’s Key Concerns: Potential Problems with the New Guidelines | 中医的关键顾虑：新指南的潜在问题

1. Excessive Protein May Burden the Spleen | 蛋白质过量可能加重脾胃负担

The new guidelines recommend significantly increased protein (1.2-1.6 g/kg body weight daily). While protein is important, from a TCM perspective, this presents a significant concern.

TCM nutrition emphasizes “moderation and individuality” (中庸之道，因人而异). The Spleen has limited capacity—it must transform food into usable Qi and Blood. Excessive protein creates a heavy metabolic burden, particularly for:

  • Individuals with weak Spleen-Stomach function
  • Middle-aged and elderly people (Spleen Yang declines with age)
  • Those with poor digestive capacity

The Risk of Undigested Food Accumulation: When protein intake exceeds the Spleen’s transformative capacity, food stagnates and produces dampness (湿) and phlegm (痰). This manifests as bloating, fatigue, sluggish digestion, and over time, metabolic disorders.

Western nutrition expert Marion Nestle has questioned this recommendation, noting that Americans already consume sufficient protein. From a TCM perspective, what matters more is protein quality and digestibility, not absolute quantity.

TCM Assessment: Excessive. For most people, 80-100 grams daily is adequate. Quality and preparation method matter more than hitting high numerical targets.

新指南建议大幅增加蛋白质（每公斤体重1.2-1.6克）。虽然蛋白质很重要，但从中医角度看，这存在重大问题。

中医营养强调”中庸之道，因人而异”。脾的能力有限——它必须将食物转化为可用的气和血。过量蛋白质会造成沉重的代谢负担，特别是对于脾胃虚弱者、中老年人（脾阳随年龄下降）和消化能力较弱的人。

未消化食物堆积的风险： 当蛋白质摄入超过脾的转化能力时，食物会积滞并产生湿气和痰浊。这表现为腹胀、疲劳、消化缓慢，久而久之会导致代谢疾病。

中医评价： 过度。对大多数人来说，每天80-100克已足够。质量和制备方法比达到高数值目标更重要。

2. Full-Fat Dairy: The Cold-Damp Problem | 全脂乳制品：冷湿之患

The recommendation for three servings of full-fat dairy daily raises major red flags from a TCM perspective.

In TCM theory, dairy products (especially cow’s milk) are classified as “cold and damp” in nature. Excessive dairy consumption can:

  • Weaken Spleen Yang (脾阳)
  • Increase dampness accumulation in the body
  • Lead to digestive discomfort, bloating, and fatigue

This is especially problematic for:

  • Spleen-deficient individuals (manifesting as slow digestion, bloating, fatigue, loose stools)
  • Damp-heat constitution (prone to acne, canker sores, oily skin, diarrhea)
  • Middle-aged and elderly people whose digestive fire naturally weakens

Moreover, industrialized dairy often contains hormone and antibiotic residues, further burdening digestion.

TCM Assessment: Problematic. Three servings of full-fat dairy may be excessive for many people. TCM suggests dairy should be individualized—many people may need only small amounts or none at all, depending on their constitution.

建议每天三份全脂乳制品在中医看来是一个重大警告信号。

在中医理论中，乳制品（特别是牛奶）被归类为”寒湿”性质。过量乳制品摄入会：削弱脾阳、增加体内湿气积累、导致消化不良、腹胀和疲劳。

这对脾胃虚弱者、湿热体质者和中老年人尤其有害。

中医评价： 有问题。三份全脂乳制品对许多人可能过量。中医建议根据个人体质而定——许多人可能只需要少量或不需要乳制品。

3. Cooking Methods: A Critical Missing Element | 烹饪方法：关键的缺失元素

The US guidelines make no mention of cooking methods—a critical oversight from a TCM perspective.

In TCM, cooking is not just about food safety or nutrition preservation—it’s about transforming raw ingredients into forms that the Spleen-Stomach can easily digest. Different cooking methods have different effects:

  • Steaming (蒸): Uses gentle moist heat, preserves nutrients, enhances digestibility
  • Boiling/Soups (煮/汤): Extracts essence through liquid, especially suitable for elderly and weak individuals (e.g., bone broth, congee)
  • Light Stir-Frying (清炒): Quick cooking with minimal oil, balances freshness and digestibility
  • Slow Stewing (炖): Long, low-heat cooking breaks food down into easily absorbed forms (e.g., congee/porridge)

In contrast, deep-frying and raw food consumption should be limited as they burden the Spleen.

While the new guidelines emphasize whole vegetables and fruits, TCM adds: how you prepare them matters greatly. The TCM principle of digestive fire suggests that raw salads, cold smoothies, and iced beverages can weaken digestive function over time, especially in Singapore’s air-conditioned environments.

TCM Assessment: A major deficiency in the US guidelines. “Eating real food” quality depends heavily on how you cook that food.

美国指南完全没有提及烹饪方法——从中医角度看，这是一个关键遗漏。

在中医中，烹饪不仅是食品安全或营养保存的手段——而是将原始食材转化为脾胃易于消化的形式的过程。不同的烹饪方法有不同的效果：蒸、煮/汤、轻炒、慢炖。

相比之下，应限制过度油炸和生食消费，因为它们会加重脾胃负担。

中医评价： 美国指南的重大缺陷。“吃真实食物”的质量在很大程度上取决于如何烹饪这些食物。

2. Individualization Over Universal Rules | 个体化优于通用规则

The US guidelines provide general recommendations for the population. TCM, however, emphasizes that what nourishes one person may not suit another.

Constitutional Differences: Someone with a Yang-deficient (阳虚), cold constitution who is always cold, has low energy, and pale complexion would benefit from warming proteins like lamb, beef, and warming spices. Someone with a Yin-deficient (阴虚), heat constitution who experiences night sweats, dry skin, and feeling hot would do better with cooling proteins like fish and duck, along with moistening foods.

Seasonal Adjustments: TCM also considers seasonal eating. In Singapore’s hot, humid climate, we might emphasize more cooling and damp-resolving foods during the height of heat, while incorporating warming foods during air-conditioned environments or rainy periods.

The new guidelines’ emphasis on protein is generally positive, but TCM would ask: What kind of protein is best for your unique constitution and current season?

美国指南为人群提供一般性建议。然而，中医强调滋养一个人的食物可能不适合另一个人。

体质差异： 阳虚、寒性体质的人总是感到寒冷、精力不足、面色苍白，他们会从温性蛋白质（如羊肉、牛肉和温性香料）中受益。阴虚、热性体质的人经历盗汗、皮肤干燥和感觉热，他们更适合凉性蛋白质（如鱼和鸭肉）以及滋润食物。

季节调整： 中医还考虑季节性饮食。在新加坡炎热潮湿的气候中，我们可能在高温期间强调更多凉性和祛湿食物，同时在空调环境或雨季期间加入温性食物。

新指南对蛋白质的强调总体上是积极的，但中医会问：什么样的蛋白质最适合你独特的体质和当前季节？

3. The Role of the Five Flavors | 五味的作用

The new guidelines focus primarily on food categories (protein, dairy, grains, etc.). TCM would add the importance of incorporating all five flavors in appropriate balance.

Flavor Balance for Health:

  • Sweet (甘): Nourishes and harmonizes (rice, sweet potato, dates)
  • Sour (酸): Astringes and prevents loss of fluids (lemon, vinegar, plums)
  • Bitter (苦): Clears heat and dries dampness (bitter greens, tea)
  • Salty (咸): Softens and nourishes Kidney (seaweed, miso, small amounts of quality salt)
  • Pungent (辛): Disperses and moves qi (ginger, garlic, scallions)

A meal that contains a variety of flavors supports the harmony of all organ systems, aids digestion, and prevents stagnation. The new guidelines’ emphasis on vegetables and whole foods naturally provides flavor diversity—TCM simply makes this principle explicit.

新指南主要关注食物类别（蛋白质、乳制品、谷物等）。中医会补充适当平衡地融入所有五味的重要性。

味道平衡促进健康：

  • 甘（甜）： 滋养和调和（大米、红薯、枣）
  • 酸： 收敛和防止体液流失（柠檬、醋、梅）
  • 苦： 清热燥湿（苦味蔬菜、茶）
  • 咸： 软化和滋养肾（海藻、味噌、少量优质盐）
  • 辛（辛辣）： 疏散和行气（姜、蒜、葱）

包含多种味道的一餐支持所有脏腑系统的和谐，帮助消化，并防止气滞。新指南对蔬菜和全食物的强调自然提供了味道多样性——中医只是明确了这一原则。

Practical TCM-Informed Eating Tips | 实用的中医饮食建议

Daily Habits | 日常习惯

1. Start Your Day Warm Begin with warm congee (rice porridge) or oatmeal rather than cold cereal or smoothies. This gently awakens digestive fire.

每天从温暖的粥或燕麦片开始，而不是冷麦片或奶昔。这可以温和地唤醒消化之火。

2. Cook Most of Your Vegetables Lightly steam, sauté, or roast vegetables rather than eating them raw. In Singapore’s air-conditioned offices, this becomes even more important as the body already faces external cold.

将大部分蔬菜轻蒸、炒或烤，而不是生吃。在新加坡的空调办公室中，这变得更加重要，因为身体已经面临外部寒冷。

3. Include Warming Spices Add ginger, garlic, cinnamon, or black pepper to meals to support circulation and digestion.

在餐食中加入姜、蒜、肉桂或黑胡椒来支持循环和消化。

4. Sip Warm Liquids Drink warm water or herbal tea throughout the day. Avoid ice-cold beverages, especially with meals.

全天啜饮温水或草本茶。避免冰冷饮料，尤其是用餐时。

5. Eat Mindfully and Chew Thoroughly Digestion begins in the mouth. Chewing thoroughly prepares the Spleen and Stomach for optimal nutrient transformation.

消化从口腔开始。充分咀嚼为脾胃的最佳营养转化做准备。

Protein Choices Based on Constitution | 根据体质选择蛋白质

If you tend to feel cold and tired (Yang-deficient):

  • Choose warming proteins: lamb, beef, chicken, prawns
  • Add warming spices: ginger, cinnamon, black pepper
  • Include cooked root vegetables

如果你倾向于感到寒冷和疲倦（阳虚）：

  • 选择温性蛋白质：羊肉、牛肉、鸡肉、虾
  • 添加温性香料：姜、肉桂、黑胡椒
  • 包括烹饪过的根茎类蔬菜

If you tend to feel hot and dry (Yin-deficient):

  • Choose cooling proteins: fish, duck, tofu
  • Include moistening foods: sesame, eggs, seaweed, pears
  • Add bitter greens to clear heat

如果你倾向于感到燥热和干燥（阴虚）：

  • 选择凉性蛋白质：鱼、鸭、豆腐
  • 包括滋润食物：芝麻、鸡蛋、海藻、梨
  • 添加苦味蔬菜清热

Conclusion | 结论

The 2026 US Dietary Guidelines represent a welcome shift toward whole, nutrient-dense foods and away from processed foods and excessive sugars. Many of these recommendations align beautifully with principles TCM has upheld for millennia.

Yet TCM offers valuable additions: the consideration of food energetics, the emphasis on warm and cooked foods to support digestion, the recognition of individual constitutional differences, and the balancing of five flavors to harmonize organ function.

Rather than viewing nutrition through rigid universal rules, TCM invites us to listen to our bodies, observe how different foods make us feel, and adjust based on our unique needs, constitution, and environment.

2026年美国膳食指南代表了向全食物、营养密集食品以及远离加工食品和过量糖分的可喜转变。许多这些建议与中医数千年来坚持的原则完美契合。

然而，中医提供了宝贵的补充：考虑食物能量学，强调温暖和烹饪食物以支持消化，认识到个体体质差异，以及平衡五味以调和脏腑功能。

与其通过僵化的通用规则看待营养，中医邀请我们倾听身体的声音，观察不同食物如何让我们感觉，并根据我们独特的需求、体质和环境进行调整。

If you’re curious about how to apply TCM dietary principles to your specific health concerns or constitution, we’re here to help guide you.

如果您对如何将中医饮食原则应用于您的特定健康问题或体质感到好奇，我们在这里帮助指导您。

This information is for educational purposes only. Individual results may vary. Please consult a registered TCM practitioner for personalized advice.

本文仅供参考。效果因人而异，请咨询注册中医师获取个人化建议。

About HanYiGuan TCM | 关于韓醫館

韓醫館 is a Traditional Chinese Medicine clinic in Singapore specializing in pain management, women’s health, and skin conditions. We integrate time-tested TCM wisdom with modern understanding to help you achieve optimal wellness.

韓醫館是新加坡的一家中医诊所，专注于痛症管理、妇科保健和皮肤问题。我们将经过时间检验的中医智慧与现代理解相结合，帮助您实现最佳健康。

📍 501 W Coast Dr, #01-280, Clementi, Singapore 120501 📞 +65 6464 0923 💬 WhatsApp: +65 9860 9089 🌐 hanyiguantcm.com 📸 Instagram: @hanyiguantcm

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