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中國傳統養生方法之二:起居養生法

醫案日記 2023-05-19 18:59:06

中(zhong)國中(zhong)醫(yi)(yi)科學(xue)院西(xi)苑醫(yi)(yi)院老年醫(yi)(yi)學(xue)研究所

張國璽研究員 起居養生法,是指人們在日常生活中遵循傳統的養生原則而合理地安排起居,從而達到健康長壽的方法。起居養生法包括居住環境、居室結構、居室環境和氣候、起居有常、飲食有節、其他等。中國的傳統起居養生法有著數千年的歷史。早在二千年前,中醫典籍《黃帝內經·素問》中(zhong)(zhong)就有(you)(you)一(yi)段有(you)(you)關起(qi)(qi)居養生(sheng)的(de)(de)論述:“上古之(zhi)人(ren)(ren)(ren)(ren),其知道者,法于陰陽,和(he)于術數,食飲有(you)(you)節,起(qi)(qi)居有(you)(you)常,不(bu)妄(wang)作勞,故能(neng)形(xing)與神俱,而盡終其天年(nian),度百歲乃去。”隨著(zhu)生(sheng)產力的(de)(de)發展和(he)人(ren)(ren)(ren)(ren)類文明的(de)(de)進步,人(ren)(ren)(ren)(ren)們(men)的(de)(de)生(sheng)活起(qi)(qi)居條件不(bu)斷改善(shan),人(ren)(ren)(ren)(ren)們(men)逐漸(jian)養成了(le)起(qi)(qi)居有(you)(you)常、飲食有(you)(you)節、定期沐浴衣、灑掃庭院、除蟲滅(mie)鼠等(deng)等(deng)良(liang)好的(de)(de)生(sheng)活衛生(sheng)習(xi)慣,并形(xing)成了(le)一(yi)整套行之(zhi)有(you)(you)效的(de)(de)養生(sheng)保健方法,為中(zhong)(zhong)華民(min)族的(de)(de)繁榮(rong)昌盛和(he)健康長壽做出了(le)貢獻。

一、居住環境

居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)環(huan)(huan)(huan)境(jing),是(shi)指人們(men)(men)居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)地(di)(di)周(zhou)圍的(de)(de)(de)自(zi)然(ran)(ran)環(huan)(huan)(huan)境(jing)。我們(men)(men)知道,自(zi)然(ran)(ran)環(huan)(huan)(huan)境(jing)是(shi)人類賴以(yi)生(sheng)存(cun)的(de)(de)(de)重要(yao)條件,而居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)地(di)(di)的(de)(de)(de)自(zi)然(ran)(ran)環(huan)(huan)(huan)境(jing)與人們(men)(men)的(de)(de)(de)健(jian)康有(you)(you)(you)(you)(you)(you)著密切的(de)(de)(de)關系。藍天白云之(zhi)下(xia),青(qing)(qing)山(shan)綠(lv)水之(zhi)間當(dang)然(ran)(ran)是(shi)人們(men)(men)最理(li)想(xiang)的(de)(de)(de)居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)環(huan)(huan)(huan)境(jing),例如山(shan)東(dong)省平(ping)邑(yi)縣的(de)(de)(de)蒙山(shan)地(di)(di)區(qu),山(shan)青(qing)(qing)水綠(lv),柳暗花明,空(kong)氣中(zhong)含(han)有(you)(you)(you)(you)(you)(you)大量(liang)的(de)(de)(de)負(fu)離(li)(li)子,自(zi)然(ran)(ran)環(huan)(huan)(huan)境(jing)優(you)美(mei),有(you)(you)(you)(you)(you)(you)天然(ran)(ran)氧吧(ba)之(zhi)稱,故當(dang)地(di)(di)百(bai)歲老(lao)(lao)人的(de)(de)(de)數量(liang)明顯高于(yu)其(qi)他地(di)(di)區(qu)。所(suo)以(yi),在(zai)選擇居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)環(huan)(huan)(huan)境(jing)的(de)(de)(de)時候,應盡量(liang)選擇那些(xie)自(zi)然(ran)(ran)環(huan)(huan)(huan)境(jing)優(you)美(mei),高爽干燥、避風向陽、空(kong)氣新鮮(xian)、水質優(you)良、樹(shu)木花草茂盛的(de)(de)(de)地(di)(di)方,要(yao)遠離(li)(li)有(you)(you)(you)(you)(you)(you)水源污染(ran)、空(kong)氣污染(ran)或放射(she)污染(ran)的(de)(de)(de)地(di)(di)區(qu),以(yi)保證居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)環(huan)(huan)(huan)境(jing)的(de)(de)(de)舒適安全。現(xian)(xian)代城市居(ju)(ju)(ju)(ju)(ju)民樓房的(de)(de)(de)選址,除(chu)了交(jiao)通(tong)方便,生(sheng)活及社會服(fu)務設(she)施齊(qi)全外,應以(yi)日照充足,樹(shu)木較多,空(kong)氣清(qing)新,濕潤清(qing)爽的(de)(de)(de)地(di)(di)區(qu)為佳。如果居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)條件不太好,也(ye)可以(yi)走出(chu)家(jia)門,多到有(you)(you)(you)(you)(you)(you)花有(you)(you)(you)(you)(you)(you)草,有(you)(you)(you)(you)(you)(you)水有(you)(you)(you)(you)(you)(you)樹(shu),視野開闊,環(huan)(huan)(huan)境(jing)優(you)美(mei),空(kong)氣新鮮(xian)的(de)(de)(de)公園內活動。有(you)(you)(you)(you)(you)(you)便利條件的(de)(de)(de)中(zhong)老(lao)(lao)年人,還(huan)可以(yi)到有(you)(you)(you)(you)(you)(you)山(shan)有(you)(you)(you)(you)(you)(you)水、有(you)(you)(you)(you)(you)(you)森林湖(hu)泊的(de)(de)(de)郊(jiao)區(qu)去登山(shan)、游(you)泳、垂釣、采(cai)摘、或到風景(jing)名(ming)勝地(di)(di)區(qu)去旅游(you),樣既能呼(hu)吸新鮮(xian)空(kong)氣,還(huan)進行了有(you)(you)(you)(you)(you)(you)氧運動,對中(zhong)老(lao)(lao)年人的(de)(de)(de)養(yang)生(sheng)保健(jian)十(shi)分有(you)(you)(you)(you)(you)(you)益(yi)。在(zai)居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)地(di)(di)的(de)(de)(de)周(zhou)圍環(huan)(huan)(huan)境(jing)中(zhong)種些(xie)花草樹(shu)木不但對改善居(ju)(ju)(ju)(ju)(ju)住(zhu)(zhu)(zhu)(zhu)環(huan)(huan)(huan)境(jing)有(you)(you)(you)(you)(you)(you)益(yi),而且還(huan)有(you)(you)(you)(you)(you)(you)益(yi)于(yu)心身健(jian)康。現(xian)(xian)代醫學研究表(biao)明,綠(lv)色(se)有(you)(you)(you)(you)(you)(you)穩(wen)定(ding)(ding)情緒,調節血(xue)壓(ya),維持血(xue)壓(ya)穩(wen)定(ding)(ding)的(de)(de)(de)作用。

二、居室結構

居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)結(jie)構,是指居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)部結(jie)構的(de)(de)(de)(de)(de)(de)分布情況(kuang)。居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)結(jie)構主(zhu)要包括有(you)(you)居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)朝向(xiang)(xiang)、居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)空(kong)間(jian)(jian)、居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)安排(pai)、居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)布置(zhi)和(he)(he)居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)環(huan)境(jing)等。居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)朝向(xiang)(xiang):就我國的(de)(de)(de)(de)(de)(de)地(di)(di)理(li)位(wei)(wei)置(zhi)而(er)(er)言,房(fang)(fang)(fang)(fang)屋(wu)的(de)(de)(de)(de)(de)(de)朝向(xiang)(xiang)一般以(yi)坐北朝南(nan)為(wei)(wei)(wei)佳,既具有(you)(you)“冬暖夏涼”的(de)(de)(de)(de)(de)(de)優(you)點(dian),還有(you)(you)利(li)于(yu)(yu)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)采(cai)(cai)光(guang)(guang)、通(tong)(tong)風及溫(wen)度(du)(du)、濕度(du)(du)的(de)(de)(de)(de)(de)(de)調節。人(ren)們將位(wei)(wei)于(yu)(yu)南(nan)面(mian)的(de)(de)(de)(de)(de)(de)居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)稱(cheng)為(wei)(wei)(wei)“朝陽(yang)”的(de)(de)(de)(de)(de)(de)房(fang)(fang)(fang)(fang)間(jian)(jian),位(wei)(wei)于(yu)(yu)北面(mian)的(de)(de)(de)(de)(de)(de)居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)稱(cheng)“背陰”的(de)(de)(de)(de)(de)(de)房(fang)(fang)(fang)(fang)間(jian)(jian),而(er)(er)位(wei)(wei)于(yu)(yu)東(dong)西(xi)(xi)的(de)(de)(de)(de)(de)(de)居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)分別稱(cheng)“東(dong)”房(fang)(fang)(fang)(fang)或“西(xi)(xi)”房(fang)(fang)(fang)(fang)。有(you)(you)人(ren)認為(wei)(wei)(wei),朝陽(yang)的(de)(de)(de)(de)(de)(de)房(fang)(fang)(fang)(fang)間(jian)(jian)有(you)(you)利(li)于(yu)(yu)胃腸疾病的(de)(de)(de)(de)(de)(de)康(kang)復(fu),并對防治骨質疏松癥有(you)(you)益;背陰的(de)(de)(de)(de)(de)(de)房(fang)(fang)(fang)(fang)間(jian)(jian)有(you)(you)利(li)于(yu)(yu)高(gao)血壓(ya)病的(de)(de)(de)(de)(de)(de)康(kang)復(fu),而(er)(er)東(dong)、西(xi)(xi)房(fang)(fang)(fang)(fang)間(jian)(jian)則(ze)是神(shen)經衰弱(ruo)較為(wei)(wei)(wei)理(li)想(xiang)的(de)(de)(de)(de)(de)(de)康(kang)復(fu)環(huan)境(jing)。居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)空(kong)間(jian)(jian):居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)空(kong)間(jian)(jian)的(de)(de)(de)(de)(de)(de)大(da)(da)小應(ying)(ying)(ying)合(he)理(li),太(tai)(tai)大(da)(da)不(bu)利(li)于(yu)(yu)采(cai)(cai)光(guang)(guang)和(he)(he)保暖,也(ye)不(bu)利(li)于(yu)(yu)濕度(du)(du)和(he)(he)溫(wen)度(du)(du)的(de)(de)(de)(de)(de)(de)調節;太(tai)(tai)小則(ze)不(bu)利(li)于(yu)(yu)空(kong)氣的(de)(de)(de)(de)(de)(de)流通(tong)(tong)。居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)高(gao)度(du)(du)以(yi)最高(gao)不(bu)超(chao)過(guo)3米,最低不(bu)超(chao)過(guo)2.6米為(wei)(wei)(wei)宜(yi),如居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)需要吊頂(ding),居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)高(gao)度(du)(du)一定要大(da)(da)于(yu)(yu)2.9米,否則(ze)會(hui)有(you)(you)壓(ya)抑(yi)感。居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)面(mian)積可根據(ju)各家(jia)(jia)庭(ting)的(de)(de)(de)(de)(de)(de)經濟(ji)狀況(kuang)靈活掌握(wo),一般家(jia)(jia)庭(ting)的(de)(de)(de)(de)(de)(de)客(ke)(ke)廳(ting)(ting)(ting)(ting)面(mian)積以(yi)25~30平米,餐廳(ting)(ting)(ting)(ting)面(mian)積15平米左右,臥(wo)(wo)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)面(mian)積以(yi)10~15平米為(wei)(wei)(wei)宜(yi)。為(wei)(wei)(wei)了室(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)的(de)(de)(de)(de)(de)(de)采(cai)(cai)光(guang)(guang)條件和(he)(he)空(kong)氣流通(tong)(tong),窗戶與居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)面(mian)積的(de)(de)(de)(de)(de)(de)比例(li)不(bu)應(ying)(ying)(ying)小于(yu)(yu)1:5,否則(ze)不(bu)利(li)于(yu)(yu)人(ren)體的(de)(de)(de)(de)(de)(de)健康(kang)。居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)安排(pai):近年來,城市居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)內(nei)部結(jie)構已逐漸向(xiang)(xiang)大(da)(da)客(ke)(ke)廳(ting)(ting)(ting)(ting)小臥(wo)(wo)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)方向(xiang)(xiang)發展。大(da)(da)客(ke)(ke)廳(ting)(ting)(ting)(ting)為(wei)(wei)(wei)全家(jia)(jia)人(ren)共同生(sheng)活和(he)(he)接待客(ke)(ke)人(ren)的(de)(de)(de)(de)(de)(de)場所,應(ying)(ying)(ying)具有(you)(you)大(da)(da)眾化的(de)(de)(de)(de)(de)(de)特點(dian),以(yi)寬敞、明亮、優(you)雅、大(da)(da)方為(wei)(wei)(wei)主(zhu)。臥(wo)(wo)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)為(wei)(wei)(wei)家(jia)(jia)庭(ting)成員(yuan)的(de)(de)(de)(de)(de)(de)個人(ren)生(sheng)活空(kong)間(jian)(jian),應(ying)(ying)(ying)突出個體化的(de)(de)(de)(de)(de)(de)特點(dian),可根據(ju)個人(ren)愛好進行(xing)裝飾,以(yi)舒適安靜(jing)為(wei)(wei)(wei)宜(yi)。居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)房(fang)(fang)(fang)(fang)間(jian)(jian)要根據(ju)房(fang)(fang)(fang)(fang)間(jian)(jian)的(de)(de)(de)(de)(de)(de)使用功(gong)能(neng)而(er)(er)進行(xing)合(he)理(li)地(di)(di)安排(pai),以(yi)睡眠為(wei)(wei)(wei)主(zhu)要的(de)(de)(de)(de)(de)(de)功(gong)能(neng)的(de)(de)(de)(de)(de)(de)寢室(shi)(shi)(shi)(shi)(shi)(shi)(shi),應(ying)(ying)(ying)選擇居(ju)(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)面(mian)積相(xiang)對較小,但安靜(jing)而(er)(er)舒適的(de)(de)(de)(de)(de)(de)房(fang)(fang)(fang)(fang)間(jian)(jian);以(yi)看書學習為(wei)(wei)(wei)主(zhu)要功(gong)能(neng)的(de)(de)(de)(de)(de)(de)書房(fang)(fang)(fang)(fang)則(ze)應(ying)(ying)(ying)選擇向(xiang)(xiang)陽(yang),寬敞明亮,清靜(jing)典雅的(de)(de)(de)(de)(de)(de)房(fang)(fang)(fang)(fang)間(jian)(jian)。

三、居室環境和氣候

居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)布置:居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)布置應(ying)根據(ju)主人(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)個(ge)(ge)人(ren)愛(ai)好而(er)定,但總體(ti)(ti)來(lai)講(jiang),居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)布置應(ying)以(yi)(yi)(yi)(yi)(yi)(yi)實用為(wei)(wei)(wei)(wei)主,盡(jin)量簡潔大方(fang),樸(pu)實典雅,切(qie)忌(ji)豪華而(er)不(bu)實用。居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)墻壁的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)色(se)(se)調(diao)對(dui)人(ren)體(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)情緒(xu)有(you)一(yi)定的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)調(diao)節作用,淡(dan)藍或(huo)淡(dan)綠色(se)(se)為(wei)(wei)(wei)(wei)冷(leng)色(se)(se)調(diao),給人(ren)以(yi)(yi)(yi)(yi)(yi)(yi)清新(xin)、寧靜、安詳的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)感覺(jue),具(ju)有(you)緩(huan)解(jie)情緒(xu),調(diao)節血(xue)壓(ya)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作用,較(jiao)適用于(yu)(yu)精神緊張或(huo)患有(you)高(gao)血(xue)壓(ya)病或(huo)失眠癥的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)人(ren);淡(dan)橙(紅)及淡(dan)黃色(se)(se)為(wei)(wei)(wei)(wei)暖(nuan)色(se)(se)調(diao),給人(ren)以(yi)(yi)(yi)(yi)(yi)(yi)溫暖(nuan)、興奮、熱烈的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)感覺(jue);一(yi)般情況下,客廳(ting)以(yi)(yi)(yi)(yi)(yi)(yi)暖(nuan)色(se)(se)調(diao)為(wei)(wei)(wei)(wei)主,而(er)臥(wo)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)以(yi)(yi)(yi)(yi)(yi)(yi)冷(leng)色(se)(se)調(diao)為(wei)(wei)(wei)(wei)主,并根據(ju)主人(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)愛(ai)好而(er)適當(dang)調(diao)整。室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)家(jia)具(ju)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)擺放(fang)要(yao)(yao)合理,特別是(shi)老(lao)年人(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi),門檻應(ying)取消,地板須防(fang)滑,床宜(yi)低(di)矮穩固(gu)。居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)環(huan)(huan)境(jing):居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)環(huan)(huan)境(jing)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)污(wu)(wu)染主要(yao)(yao)來(lai)源于(yu)(yu)建(jian)筑(zhu)(zhu)裝(zhuang)(zhuang)飾(shi)材料(liao)、廚房燃(ran)氣(qi)(qi)(qi)(qi)等(deng),所(suo)以(yi)(yi)(yi)(yi)(yi)(yi)在裝(zhuang)(zhuang)修時應(ying)盡(jin)可(ke)能地使用環(huan)(huan)保(bao)材料(liao),廚房應(ying)設有(you)通(tong)(tong)(tong)風裝(zhuang)(zhuang)置。在日常生(sheng)活中要(yao)(yao)經常開窗(chuang)通(tong)(tong)(tong)風,讓(rang)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)外(wai)(wai)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)新(xin)鮮(xian)(xian)空氣(qi)(qi)(qi)(qi)進入(ru)(ru)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)并使室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)空氣(qi)(qi)(qi)(qi)流通(tong)(tong)(tong)。室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)或(huo)陽臺可(ke)種植一(yi)些(xie)終年常青的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)花(hua)木,茶幾案頭擺放(fang)一(yi)些(xie)鮮(xian)(xian)花(hua)嫩草,窗(chuang)前的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)魚缸內(nei)(nei)(nei)(nei)養些(xie)美麗的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)觀賞(shang)魚,不(bu)但可(ke)以(yi)(yi)(yi)(yi)(yi)(yi)美化居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)環(huan)(huan)境(jing),更(geng)(geng)能使得(de)(de)居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)生(sheng)機盎(ang)然(ran),充滿情趣。居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)氣(qi)(qi)(qi)(qi)候:居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)小氣(qi)(qi)(qi)(qi)候包括溫度(du)(du)(du)、濕(shi)度(du)(du)(du)、日照(zhao)和(he)通(tong)(tong)(tong)風等(deng)。人(ren)人(ren)都(dou)希望居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)有(you)一(yi)個(ge)(ge)舒適的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)環(huan)(huan)境(jing),所(suo)以(yi)(yi)(yi)(yi)(yi)(yi)適宜(yi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)小氣(qi)(qi)(qi)(qi)候對(dui)人(ren)體(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)健康有(you)利。最佳(jia)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)溫度(du)(du)(du)以(yi)(yi)(yi)(yi)(yi)(yi)22℃~25℃為(wei)(wei)(wei)(wei)宜(yi),最佳(jia)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)相(xiang)對(dui)濕(shi)度(du)(du)(du)以(yi)(yi)(yi)(yi)(yi)(yi)40%~60%為(wei)(wei)(wei)(wei)宜(yi),人(ren)們生(sheng)活在這樣的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)環(huan)(huan)境(jing)里會感到(dao)非常舒適,精神狀(zhuang)態良好,思(si)維清晰,工作或(huo)學習的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)效率較(jiao)高(gao)。但由于(yu)(yu)自然(ran)界的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)四(si)季氣(qi)(qi)(qi)(qi)候變化有(you)所(suo)不(bu)同,故居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)小氣(qi)(qi)(qi)(qi)也應(ying)適當(dang)調(diao)整。夏季的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)溫度(du)(du)(du)以(yi)(yi)(yi)(yi)(yi)(yi)25℃~28℃,相(xiang)對(dui)濕(shi)度(du)(du)(du)以(yi)(yi)(yi)(yi)(yi)(yi)低(di)于(yu)(yu)70%為(wei)(wei)(wei)(wei)宜(yi),冬季以(yi)(yi)(yi)(yi)(yi)(yi)18℃~25℃,相(xiang)對(dui)濕(shi)度(du)(du)(du)以(yi)(yi)(yi)(yi)(yi)(yi)大于(yu)(yu)30%為(wei)(wei)(wei)(wei)宜(yi)。一(yi)般來(lai)講(jiang)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)晝夜的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)溫差最好不(bu)要(yao)(yao)超(chao)過6℃,相(xiang)對(dui)濕(shi)度(du)(du)(du)不(bu)要(yao)(yao)少于(yu)(yu)30%或(huo)大于(yu)(yu)70%。居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)要(yao)(yao)保(bao)證良好的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)采光(guang)(guang)環(huan)(huan)境(jing)。陽光(guang)(guang)不(bu)但可(ke)以(yi)(yi)(yi)(yi)(yi)(yi)直(zhi)接(jie)(jie)殺滅室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)致病菌(jun)或(huo)微生(sheng)物,還(huan)有(you)利于(yu)(yu)提高(gao)人(ren)體(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)免疫力和(he)防(fang)治骨質(zhi)疏松癥的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作用,而(er)且陽光(guang)(guang)直(zhi)接(jie)(jie)照(zhao)射的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)效果(guo)要(yao)(yao)比通(tong)(tong)(tong)過玻璃(li)照(zhao)射好得(de)(de)多,因玻璃(li)可(ke)以(yi)(yi)(yi)(yi)(yi)(yi)削弱(ruo)日光(guang)(guang)中紫外(wai)(wai)線的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)殺菌(jun)作用,所(suo)以(yi)(yi)(yi)(yi)(yi)(yi)每天應(ying)當(dang)選(xuan)擇適當(dang)時間開窗(chuang),讓(rang)陽光(guang)(guang)直(zhi)接(jie)(jie)照(zhao)射室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)。平時還(huan)應(ying)該多注意居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)通(tong)(tong)(tong)風問題(ti)。有(you)研究資(zi)料(liao)表(biao)明,居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)在清晨(chen)時的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)空氣(qi)(qi)(qi)(qi)污(wu)(wu)染程度(du)(du)(du)要(yao)(yao)比室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)外(wai)(wai)嚴重得(de)(de)多,因為(wei)(wei)(wei)(wei)房間的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)建(jian)筑(zhu)(zhu)材料(liao)、裝(zhuang)(zhuang)飾(shi)材料(liao)及家(jia)用電器(qi)等(deng)都(dou)可(ke)以(yi)(yi)(yi)(yi)(yi)(yi)產生(sheng)有(you)害(hai)氣(qi)(qi)(qi)(qi)體(ti)(ti)以(yi)(yi)(yi)(yi)(yi)(yi)污(wu)(wu)染居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)環(huan)(huan)境(jing),對(dui)人(ren)體(ti)(ti)造成(cheng)傷害(hai)。特別新(xin)建(jian)居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)裝(zhuang)(zhuang)修后的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)半(ban)年內(nei)(nei)(nei)(nei),由于(yu)(yu)建(jian)筑(zhu)(zhu)材料(liao)和(he)裝(zhuang)(zhuang)修材料(liao)所(suo)產生(sheng)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)有(you)害(hai)化學物質(zhi)對(dui)居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)污(wu)(wu)染尤(you)為(wei)(wei)(wei)(wei)嚴重,新(xin)居(ju)(ju)(ju)(ju)(ju)(ju)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)入(ru)(ru)住者甚至會出現眩暈頭痛、惡心嘔吐、咳嗽哮喘(chuan)、口眼鼻咽等(deng)粘膜刺激感及皮膚過敏或(huo)干燥等(deng)等(deng)癥狀(zhuang),被稱為(wei)(wei)(wei)(wei)“新(xin)建(jian)居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)綜合征”。解(jie)決居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)空氣(qi)(qi)(qi)(qi)污(wu)(wu)染的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)最好方(fang)法就是(shi)進行居(ju)(ju)(ju)(ju)(ju)(ju)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)通(tong)(tong)(tong)風,新(xin)居(ju)(ju)(ju)(ju)(ju)(ju)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)通(tong)(tong)(tong)風更(geng)(geng)是(shi)十分必要(yao)(yao)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。北方(fang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)冬季寒(han)冷(leng),在防(fang)寒(han)保(bao)溫的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)同時也應(ying)適當(dang)進行室(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)內(nei)(nei)(nei)(nei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)通(tong)(tong)(tong)風,以(yi)(yi)(yi)(yi)(yi)(yi)便保(bao)持新(xin)鮮(xian)(xian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)空氣(qi)(qi)(qi)(qi)。

四、起居有常

起(qi)(qi)(qi)居(ju)有(you)常(chang),是(shi)(shi)(shi)指(zhi)在(zai)日(ri)(ri)常(chang)生活(huo)中的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作(zuo)(zuo)息(xi)(xi)要(yao)順應(ying)(ying)自(zi)(zi)然(ran)界(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)晝夜(ye)晨昏和(he)(he)(he)春(chun)夏(xia)(xia)(xia)秋(qiu)冬(dong)(dong)(dong)(dong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)變(bian)(bian)化(hua)(hua)規(gui)(gui)律(lv),并要(yao)持之(zhi)(zhi)(zhi)(zhi)以(yi)(yi)(yi)(yi)恒(heng)。傳(chuan)統養(yang)(yang)生學(xue)(xue)認為(wei)(wei)“精、氣(qi)、神(shen)(shen)(shen)”為(wei)(wei)人(ren)(ren)(ren)(ren)生之(zhi)(zhi)(zhi)(zhi)三(san)寶,神(shen)(shen)(shen)為(wei)(wei)生命(ming)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)主(zhu)宰,能(neng)(neng)(neng)夠反(fan)映人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)臟(zang)腑(fu)功能(neng)(neng)(neng)和(he)(he)(he)體(ti)(ti)(ti)(ti)現(xian)(xian)生命(ming)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)活(huo)力,故(gu)有(you)“失神(shen)(shen)(shen)者死,得神(shen)(shen)(shen)者生”之(zhi)(zhi)(zhi)(zhi)說。人(ren)(ren)(ren)(ren)們起(qi)(qi)(qi)居(ju)有(you)常(chang),作(zuo)(zuo)息(xi)(xi)合理,主(zhu)要(yao)作(zuo)(zuo)用(yong)(yong)(yong)就是(shi)(shi)(shi)能(neng)(neng)(neng)夠保養(yang)(yang)人(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)精神(shen)(shen)(shen),使(shi)人(ren)(ren)(ren)(ren)精力充沛,面(mian)色(se)紅潤(run),目(mu)光炯炯,神(shen)(shen)(shen)采奕(yi)奕(yi),所(suo)以(yi)(yi)(yi)(yi)清代名醫(yi)(yi)張隱庵稱:“起(qi)(qi)(qi)居(ju)有(you)常(chang),養(yang)(yang)其神(shen)(shen)(shen)也”。長(chang)期的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)起(qi)(qi)(qi)居(ju)無常(chang),作(zuo)(zuo)息(xi)(xi)失度,會使(shi)人(ren)(ren)(ren)(ren)精神(shen)(shen)(shen)萎(wei)靡,面(mian)色(se)萎(wei)黃,目(mu)光呆滯無神(shen)(shen)(shen)。一(yi)(yi)(yi)(yi)(yi)日(ri)(ri)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)起(qi)(qi)(qi)居(ju)有(you)常(chang):是(shi)(shi)(shi)指(zhi)人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)應(ying)(ying)按(an)照“日(ri)(ri)出(chu)而(er)(er)作(zuo)(zuo),日(ri)(ri)落而(er)(er)息(xi)(xi)”的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)原則而(er)(er)安(an)排(pai)每(mei)(mei)天的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作(zuo)(zuo)息(xi)(xi)時間(jian)。中醫(yi)(yi)認為(wei)(wei),一(yi)(yi)(yi)(yi)(yi)日(ri)(ri)之(zhi)(zhi)(zhi)(zhi)內(nei)隨著(zhu)晝夜(ye)晨昏陰(yin)(yin)陽(yang)(yang)消長(chang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)變(bian)(bian)化(hua)(hua),人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)陰(yin)(yin)陽(yang)(yang)氣(qi)血(xue)也進(jin)(jin)行(xing)(xing)(xing)相應(ying)(ying)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)調節而(er)(er)與(yu)之(zhi)(zhi)(zhi)(zhi)相適應(ying)(ying)。人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)陽(yang)(yang)氣(qi)在(zai)白天運(yun)(yun)行(xing)(xing)(xing)于外,推(tui)動(dong)著(zhu)人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)臟(zang)腑(fu)組織(zhi)器(qi)官進(jin)(jin)行(xing)(xing)(xing)各種機能(neng)(neng)(neng)活(huo)動(dong),所(suo)以(yi)(yi)(yi)(yi)白天是(shi)(shi)(shi)學(xue)(xue)習或工作(zuo)(zuo)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)最(zui)佳時機。夜(ye)晚(wan)(wan)人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)陽(yang)(yang)氣(qi)內(nei)斂而(er)(er)趨向于里(li),則有(you)利于機體(ti)(ti)(ti)(ti)休(xiu)息(xi)(xi)以(yi)(yi)(yi)(yi)便恢復精力。現(xian)(xian)代醫(yi)(yi)學(xue)(xue)研究也證實(shi),人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)內(nei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)生物鐘與(yu)自(zi)(zi)然(ran)界(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)晝夜(ye)規(gui)(gui)律(lv)相符,按(an)照體(ti)(ti)(ti)(ti)內(nei)生物鐘的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)規(gui)(gui)律(lv)而(er)(er)作(zuo)(zuo)息(xi)(xi),有(you)利于機體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)健(jian)康。一(yi)(yi)(yi)(yi)(yi)年(nian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)起(qi)(qi)(qi)居(ju)有(you)常(chang):是(shi)(shi)(shi)指(zhi)人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)應(ying)(ying)按(an)照春(chun)夏(xia)(xia)(xia)秋(qiu)冬(dong)(dong)(dong)(dong)四季(ji)變(bian)(bian)化(hua)(hua)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)規(gui)(gui)律(lv)對起(qi)(qi)(qi)居(ju)和(he)(he)(he)日(ri)(ri)常(chang)生活(huo)進(jin)(jin)行(xing)(xing)(xing)適當(dang)地調整。一(yi)(yi)(yi)(yi)(yi)年(nian)四季(ji)具(ju)(ju)有(you)春(chun)溫(wen)(wen)(wen)、夏(xia)(xia)(xia)熱(re)(re)、秋(qiu)涼、冬(dong)(dong)(dong)(dong)寒(han)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)特點(dian),生物體(ti)(ti)(ti)(ti)也相應(ying)(ying)具(ju)(ju)有(you)春(chun)生、夏(xia)(xia)(xia)長(chang),秋(qiu)收、冬(dong)(dong)(dong)(dong)藏的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)變(bian)(bian)化(hua)(hua)。人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)在(zai)四季(ji)氣(qi)候(hou)(hou)條件下生活(huo),也應(ying)(ying)順應(ying)(ying)自(zi)(zi)然(ran)界(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)變(bian)(bian)化(hua)(hua)而(er)(er)適當(dang)調節自(zi)(zi)己(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)起(qi)(qi)(qi)居(ju)規(gui)(gui)律(lv)。《黃帝內(nei)經》稱“春(chun)三(san)月(yue),……夜(ye)臥(wo)早(zao)(zao)起(qi)(qi)(qi);夏(xia)(xia)(xia)三(san)月(yue),……夜(ye)臥(wo)早(zao)(zao)起(qi)(qi)(qi);秋(qiu)三(san)月(yue),……早(zao)(zao)臥(wo)早(zao)(zao)起(qi)(qi)(qi);冬(dong)(dong)(dong)(dong)三(san)月(yue),……早(zao)(zao)臥(wo)晚(wan)(wan)起(qi)(qi)(qi)。”意(yi)思(si)是(shi)(shi)(shi)說,四季(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作(zuo)(zuo)息(xi)(xi)時間(jian)應(ying)(ying)有(you)所(suo)不同,“春(chun)夏(xia)(xia)(xia)養(yang)(yang)陽(yang)(yang)”宜晚(wan)(wan)睡早(zao)(zao)起(qi)(qi)(qi),而(er)(er)“秋(qiu)冬(dong)(dong)(dong)(dong)養(yang)(yang)陰(yin)(yin)”則應(ying)(ying)“早(zao)(zao)臥(wo)早(zao)(zao)起(qi)(qi)(qi)”或“早(zao)(zao)臥(wo)晚(wan)(wan)起(qi)(qi)(qi)”。每(mei)(mei)人(ren)(ren)(ren)(ren)可(ke)(ke)以(yi)(yi)(yi)(yi)根(gen)據自(zi)(zi)己(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)具(ju)(ju)體(ti)(ti)(ti)(ti)情況(kuang)對作(zuo)(zuo)息(xi)(xi)時間(jian)適當(dang)調整。在(zai)每(mei)(mei)日(ri)(ri)起(qi)(qi)(qi)居(ju)養(yang)(yang)生中,還(huan)(huan)應(ying)(ying)注(zhu)(zhu)意(yi)要(yao)長(chang)期堅持“冷面(mian)、溫(wen)(wen)(wen)齒(chi)(chi)、熱(re)(re)足”的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)保健(jian)方法。冷面(mian),是(shi)(shi)(shi)指(zhi)用(yong)(yong)(yong)冷水(shui)(shui)(shui)(水(shui)(shui)(shui)溫(wen)(wen)(wen)20℃左(zuo)右(you)(you))洗(xi)臉。在(zai)一(yi)(yi)(yi)(yi)(yi)般情況(kuang)下從水(shui)(shui)(shui)龍頭(tou)流出(chu)來的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)自(zi)(zi)來水(shui)(shui)(shui)基本(ben)上(shang)就是(shi)(shi)(shi)20℃左(zuo)右(you)(you)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)冷水(shui)(shui)(shui),可(ke)(ke)以(yi)(yi)(yi)(yi)直接用(yong)(yong)(yong)來洗(xi)臉。冷水(shui)(shui)(shui)洗(xi)面(mian),可(ke)(ke)以(yi)(yi)(yi)(yi)提神(shen)(shen)(shen)醒腦,使(shi)人(ren)(ren)(ren)(ren)頭(tou)腦更清為(wei)(wei)醒,特別(bie)是(shi)(shi)(shi)早(zao)(zao)晨用(yong)(yong)(yong)冷水(shui)(shui)(shui)洗(xi)臉對大腦有(you)較(jiao)強的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)興奮作(zuo)(zuo)用(yong)(yong)(yong),可(ke)(ke)以(yi)(yi)(yi)(yi)迅速(su)驅除倦意(yi),振(zhen)奮精神(shen)(shen)(shen)。冷水(shui)(shui)(shui)洗(xi)面(mian),還(huan)(huan)可(ke)(ke)以(yi)(yi)(yi)(yi)促(cu)進(jin)(jin)面(mian)部的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)血(xue)液(ye)循(xun)環(huan),增強機體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)抗病能(neng)(neng)(neng)力。因為(wei)(wei)冷水(shui)(shui)(shui)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)刺激可(ke)(ke)以(yi)(yi)(yi)(yi)使(shi)面(mian)部和(he)(he)(he)鼻腔的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)血(xue)管收縮,冷水(shui)(shui)(shui)刺激后(hou)血(xue)管又(you)反(fan)射性(xing)地進(jin)(jin)行(xing)(xing)(xing)擴張,一(yi)(yi)(yi)(yi)(yi)張一(yi)(yi)(yi)(yi)(yi)弛,既促(cu)進(jin)(jin)了面(mian)部的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)血(xue)液(ye)循(xun)環(huan),改(gai)善了面(mian)部組織(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)營養(yang)(yang)供應(ying)(ying),又(you)增強了面(mian)部血(xue)管和(he)(he)(he)皮膚的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)彈性(xing),所(suo)以(yi)(yi)(yi)(yi)除能(neng)(neng)(neng)夠預防疾病外,還(huan)(huan)有(you)一(yi)(yi)(yi)(yi)(yi)定(ding)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)美容作(zuo)(zuo)用(yong)(yong)(yong)。溫(wen)(wen)(wen)齒(chi)(chi),是(shi)(shi)(shi)指(zhi)用(yong)(yong)(yong)溫(wen)(wen)(wen)水(shui)(shui)(shui)(水(shui)(shui)(shui)溫(wen)(wen)(wen)35℃左(zuo)右(you)(you))刷(shua)(shua)牙(ya)(ya)和(he)(he)(he)漱(shu)(shu)口。我們知道人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)口腔內(nei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)溫(wen)(wen)(wen)度是(shi)(shi)(shi)恒(heng)定(ding)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de),牙(ya)(ya)齒(chi)(chi)和(he)(he)(he)牙(ya)(ya)齦在(zai)35℃左(zuo)右(you)(you)溫(wen)(wen)(wen)度下,才能(neng)(neng)(neng)進(jin)(jin)行(xing)(xing)(xing)正常(chang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)新陳代謝。如果刷(shua)(shua)牙(ya)(ya)或漱(shu)(shu)口時不注(zhu)(zhu)意(yi)水(shui)(shui)(shui)溫(wen)(wen)(wen),經常(chang)給(gei)牙(ya)(ya)齒(chi)(chi)和(he)(he)(he)牙(ya)(ya)齦以(yi)(yi)(yi)(yi)驟冷驟熱(re)(re)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)刺激,則可(ke)(ke)能(neng)(neng)(neng)導致牙(ya)(ya)齒(chi)(chi)和(he)(he)(he)牙(ya)(ya)齦出(chu)現(xian)(xian)各種疾病,使(shi)牙(ya)(ya)齒(chi)(chi)壽命(ming)縮短。特別(bie)是(shi)(shi)(shi)在(zai)冬(dong)(dong)(dong)(dong)季(ji)氣(qi)候(hou)(hou)寒(han)冷的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時候(hou)(hou),刷(shua)(shua)牙(ya)(ya)漱(shu)(shu)口時更要(yao)注(zhu)(zhu)意(yi)用(yong)(yong)(yong)溫(wen)(wen)(wen)水(shui)(shui)(shui)。有(you)研究資料表(biao)明,用(yong)(yong)(yong)溫(wen)(wen)(wen)水(shui)(shui)(shui)刷(shua)(shua)牙(ya)(ya)有(you)利于牙(ya)(ya)齒(chi)(chi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)健(jian)康,反(fan)之(zhi)(zhi)(zhi)(zhi),長(chang)期用(yong)(yong)(yong)涼水(shui)(shui)(shui)刷(shua)(shua)牙(ya)(ya),就會出(chu)現(xian)(xian)牙(ya)(ya)齦萎(wei)縮,牙(ya)(ya)齒(chi)(chi)松動(dong)脫落的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)現(xian)(xian)象。熱(re)(re)足,是(shi)(shi)(shi)指(zhi)每(mei)(mei)晚(wan)(wan)在(zai)臨睡前用(yong)(yong)(yong)熱(re)(re)水(shui)(shui)(shui)(水(shui)(shui)(shui)溫(wen)(wen)(wen)在(zai)45~50℃)洗(xi)泡(pao)腳(jiao)(jiao)和(he)(he)(he)洗(xi)腳(jiao)(jiao)。從傳(chuan)統醫(yi)(yi)學(xue)(xue)上(shang)講(jiang),雙足是(shi)(shi)(shi)人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)陽(yang)(yang)經和(he)(he)(he)陰(yin)(yin)經的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)交接地點(dian),有(you)諸多(duo)穴(xue)位,對全身的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)氣(qi)血(xue)運(yun)(yun)行(xing)(xing)(xing)起(qi)(qi)(qi)重要(yao)作(zuo)(zuo)用(yong)(yong)(yong)。從現(xian)(xian)代醫(yi)(yi)學(xue)(xue)講(jiang),足部為(wei)(wei)肢體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)末端,又(you)處(chu)于人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)最(zui)低位置,離心臟(zang)最(zui)遠,血(xue)液(ye)循(xun)環(huan)較(jiao)差。應(ying)(ying)用(yong)(yong)(yong)熱(re)(re)水(shui)(shui)(shui)泡(pao)腳(jiao)(jiao)洗(xi)腳(jiao)(jiao),從中醫(yi)(yi)講(jiang)可(ke)(ke)以(yi)(yi)(yi)(yi)促(cu)進(jin)(jin)人(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)氣(qi)血(xue)運(yun)(yun)行(xing)(xing)(xing),并有(you)舒筋活(huo)絡,頤養(yang)(yang)五臟(zang)六腑(fu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作(zuo)(zuo)用(yong)(yong)(yong);從西(xi)醫(yi)(yi)講(jiang)可(ke)(ke)以(yi)(yi)(yi)(yi)促(cu)進(jin)(jin)全身血(xue)液(ye)循(xun)環(huan),從而(er)(er)達(da)到增強機體(ti)(ti)(ti)(ti)各個器(qi)官的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)生理功能(neng)(neng)(neng)和(he)(he)(he)恢復疲勞(lao)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)目(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。

五、飲食有節

飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)有(you)(you)(you)(you)(you)(you)節,是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)每日(ri)(ri)(ri)的(de)(de)(de)(de)(de)(de)(de)(de)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)有(you)(you)(you)(you)(you)(you)規律和(he)(he)(he)(he)(he)有(you)(you)(you)(you)(you)(you)節制。《養(yang)(yang)(yang)(yang)親奉老書》就(jiu)(jiu)曾指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)出:“若(ruo)生(sheng)冷無(wu)節,饑(ji)(ji)飽(bao)(bao)(bao)失宜(yi)(yi),調停無(wu)度(du),動(dong)成疾患。”意思是(shi)(shi)(shi)(shi)(shi)說,如(ru)果(guo)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)注意節制生(sheng)冷食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu),或(huo)過(guo)(guo)(guo)饑(ji)(ji)過(guo)(guo)(guo)飽(bao)(bao)(bao),或(huo)五味(wei)(wei)調和(he)(he)(he)(he)(he)無(wu)度(du),便會(hui)引(yin)發(fa)(fa)疾病(bing)(bing)。現代醫學的(de)(de)(de)(de)(de)(de)(de)(de)研(yan)究也(ye)(ye)證(zheng)實(shi),諸多(duo)(duo)疾病(bing)(bing)如(ru)肥胖、高(gao)(gao)(gao)血(xue)(xue)(xue)壓病(bing)(bing)、高(gao)(gao)(gao)脂(zhi)(zhi)血(xue)(xue)(xue)癥(zheng)(zheng)、糖(tang)(tang)尿病(bing)(bing)和(he)(he)(he)(he)(he)心腦血(xue)(xue)(xue)管(guan)疾病(bing)(bing)都與膳食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)結構不(bu)(bu)(bu)(bu)合理(li)(li)有(you)(you)(you)(you)(you)(you)關(guan),所(suo)(suo)(suo)(suo)以(yi)(yi)(yi)被(bei)稱為(wei)“食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)源(yuan)性(xing)(xing)(xing)(xing)疾病(bing)(bing)”。飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)有(you)(you)(you)(you)(you)(you)節,就(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)根據(ju)人(ren)(ren)體(ti)(ti)生(sheng)命活(huo)(huo)動(dong)的(de)(de)(de)(de)(de)(de)(de)(de)需(xu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)以(yi)(yi)(yi)及消(xiao)(xiao)化(hua)(hua)系統(tong)的(de)(de)(de)(de)(de)(de)(de)(de)功能(neng)(neng),適(shi)(shi)(shi)(shi)度(du)地(di)調節飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi),養(yang)(yang)(yang)(yang)成良好(hao)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)習(xi)慣,以(yi)(yi)(yi)達到健(jian)(jian)(jian)康(kang)長(chang)(chang)壽的(de)(de)(de)(de)(de)(de)(de)(de)目(mu)的(de)(de)(de)(de)(de)(de)(de)(de)。飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)有(you)(you)(you)(you)(you)(you)節包(bao)括(kuo)以(yi)(yi)(yi)下幾個方面:1.定(ding)(ding)時(shi)(shi)(shi)定(ding)(ding)量,是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)每日(ri)(ri)(ri)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)時(shi)(shi)(shi)間(jian)和(he)(he)(he)(he)(he)數量要(yao)(yao)(yao)(yao)(yao)(yao)(yao)基本(ben)固(gu)(gu)定(ding)(ding),避(bi)免有(you)(you)(you)(you)(you)(you)較(jiao)(jiao)大的(de)(de)(de)(de)(de)(de)(de)(de)變動(dong)。飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)定(ding)(ding)時(shi)(shi)(shi),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)每日(ri)(ri)(ri)的(de)(de)(de)(de)(de)(de)(de)(de)進(jin)(jin)餐(can)(can)(can)(can)時(shi)(shi)(shi)間(jian)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)基本(ben)固(gu)(gu)定(ding)(ding),按(an)時(shi)(shi)(shi)進(jin)(jin)餐(can)(can)(can)(can)。傳統(tong)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)養(yang)(yang)(yang)(yang)生(sheng)學提倡每日(ri)(ri)(ri)的(de)(de)(de)(de)(de)(de)(de)(de)三餐(can)(can)(can)(can)時(shi)(shi)(shi)間(jian)為(wei):早(zao)餐(can)(can)(can)(can)6~7時(shi)(shi)(shi),午(wu)餐(can)(can)(can)(can)12時(shi)(shi)(shi)左(zuo)右(you),晚(wan)(wan)餐(can)(can)(can)(can)18~19時(shi)(shi)(shi)進(jin)(jin)餐(can)(can)(can)(can)。按(an)時(shi)(shi)(shi)進(jin)(jin)餐(can)(can)(can)(can)不(bu)(bu)(bu)(bu)但(dan)可(ke)(ke)(ke)以(yi)(yi)(yi)保證(zheng)人(ren)(ren)體(ti)(ti)營養(yang)(yang)(yang)(yang)物(wu)(wu)(wu)(wu)(wu)質(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)需(xu)求,而且有(you)(you)(you)(you)(you)(you)利(li)于消(xiao)(xiao)化(hua)(hua)系統(tong)的(de)(de)(de)(de)(de)(de)(de)(de)消(xiao)(xiao)化(hua)(hua)和(he)(he)(he)(he)(he)吸(xi)收,對健(jian)(jian)(jian)康(kang)有(you)(you)(you)(you)(you)(you)益。飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)定(ding)(ding)量,是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)每日(ri)(ri)(ri)的(de)(de)(de)(de)(de)(de)(de)(de)進(jin)(jin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)量要(yao)(yao)(yao)(yao)(yao)(yao)(yao)基本(ben)固(gu)(gu)定(ding)(ding),饑(ji)(ji)飽(bao)(bao)(bao)適(shi)(shi)(shi)(shi)宜(yi)(yi),避(bi)免過(guo)(guo)(guo)饑(ji)(ji)過(guo)(guo)(guo)飽(bao)(bao)(bao),暴飲(yin)(yin)(yin)(yin)(yin)(yin)暴食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)不(bu)(bu)(bu)(bu)良飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)習(xi)慣。每日(ri)(ri)(ri)三餐(can)(can)(can)(can)中,以(yi)(yi)(yi)早(zao)餐(can)(can)(can)(can)最為(wei)重(zhong)要(yao)(yao)(yao)(yao)(yao)(yao)(yao),午(wu)餐(can)(can)(can)(can)次之(zhi),晚(wan)(wan)餐(can)(can)(can)(can)則要(yao)(yao)(yao)(yao)(yao)(yao)(yao)適(shi)(shi)(shi)(shi)當(dang)少(shao)(shao)吃(chi)(chi)(chi)一(yi)些,俗話說的(de)(de)(de)(de)(de)(de)(de)(de)“早(zao)飯吃(chi)(chi)(chi)好(hao),午(wu)飯吃(chi)(chi)(chi)飽(bao)(bao)(bao),晚(wan)(wan)飯吃(chi)(chi)(chi)少(shao)(shao)”是(shi)(shi)(shi)(shi)(shi)有(you)(you)(you)(you)(you)(you)道理(li)(li)的(de)(de)(de)(de)(de)(de)(de)(de)。三餐(can)(can)(can)(can)的(de)(de)(de)(de)(de)(de)(de)(de)比(bi)例應(ying)該按(an)照:早(zao)餐(can)(can)(can)(can),占(zhan)(zhan)全(quan)日(ri)(ri)(ri)總(zong)熱(re)(re)(re)量的(de)(de)(de)(de)(de)(de)(de)(de)30%~35%;中餐(can)(can)(can)(can),占(zhan)(zhan)全(quan)日(ri)(ri)(ri)總(zong)熱(re)(re)(re)量的(de)(de)(de)(de)(de)(de)(de)(de)40%左(zuo)右(you);晚(wan)(wan)餐(can)(can)(can)(can),占(zhan)(zhan)全(quan)日(ri)(ri)(ri)總(zong)熱(re)(re)(re)量的(de)(de)(de)(de)(de)(de)(de)(de)25%~30%來(lai)分(fen)配(pei),這種(zhong)(zhong)(zhong)進(jin)(jin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)量的(de)(de)(de)(de)(de)(de)(de)(de)分(fen)配(pei)比(bi)較(jiao)(jiao)適(shi)(shi)(shi)(shi)合生(sheng)理(li)(li)活(huo)(huo)動(dong)和(he)(he)(he)(he)(he)學習(xi)工作的(de)(de)(de)(de)(de)(de)(de)(de)需(xu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)。元代的(de)(de)(de)(de)(de)(de)(de)(de)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)專著《飲(yin)(yin)(yin)(yin)(yin)(yin)膳正要(yao)(yao)(yao)(yao)(yao)(yao)(yao)》一(yi)書就(jiu)(jiu)提到“晚(wan)(wan)餐(can)(can)(can)(can)不(bu)(bu)(bu)(bu)可(ke)(ke)(ke)多(duo)(duo)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)”,民諺也(ye)(ye)有(you)(you)(you)(you)(you)(you)“晚(wan)(wan)飯少(shao)(shao)一(yi)口,活(huo)(huo)到九(jiu)十九(jiu)”或(huo)“少(shao)(shao)吃(chi)(chi)(chi)一(yi)口,舒坦一(yi)宿(su)”的(de)(de)(de)(de)(de)(de)(de)(de)說法。因為(wei)夜(ye)晚(wan)(wan)主(zhu)(zhu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)為(wei)睡眠(mian)時(shi)(shi)(shi)間(jian),機體(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)活(huo)(huo)動(dong)量降(jiang)至(zhi)最低(di)(di)(di),如(ru)果(guo)攝(she)入(ru)(ru)過(guo)(guo)(guo)多(duo)(duo)的(de)(de)(de)(de)(de)(de)(de)(de)熱(re)(re)(re)量,就(jiu)(jiu)會(hui)轉化(hua)(hua)為(wei)脂(zhi)(zhi)肪(fang)貯存起來(lai)使人(ren)(ren)發(fa)(fa)胖。晚(wan)(wan)餐(can)(can)(can)(can)進(jin)(jin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)過(guo)(guo)(guo)多(duo)(duo)還會(hui)增(zeng)加胃(wei)(wei)(wei)腸(chang)(chang)負擔引(yin)起腹(fu)脹和(he)(he)(he)(he)(he)消(xiao)(xiao)化(hua)(hua)不(bu)(bu)(bu)(bu)良等情況,并(bing)影(ying)響睡眠(mian)質(zhi)量。2.寒熱(re)(re)(re)適(shi)(shi)(shi)(shi)宜(yi)(yi),包(bao)括(kuo)兩方面的(de)(de)(de)(de)(de)(de)(de)(de)內容,一(yi)是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)品溫(wen)度(du)的(de)(de)(de)(de)(de)(de)(de)(de)寒熱(re)(re)(re)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)適(shi)(shi)(shi)(shi)宜(yi)(yi),二是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)性(xing)(xing)(xing)(xing)質(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)寒熱(re)(re)(re)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)適(shi)(shi)(shi)(shi)宜(yi)(yi)。食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)品溫(wen)度(du)的(de)(de)(de)(de)(de)(de)(de)(de)寒熱(re)(re)(re)適(shi)(shi)(shi)(shi)宜(yi)(yi),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)不(bu)(bu)(bu)(bu)宜(yi)(yi)時(shi)(shi)(shi)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)溫(wen)度(du)過(guo)(guo)(guo)冷或(huo)過(guo)(guo)(guo)熱(re)(re)(re)的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)品。進(jin)(jin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)品溫(wen)度(du)應(ying)以(yi)(yi)(yi)30℃~50℃為(wei)宜(yi)(yi)。溫(wen)度(du)適(shi)(shi)(shi)(shi)宜(yi)(yi)的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)品可(ke)(ke)(ke)以(yi)(yi)(yi)促進(jin)(jin)胃(wei)(wei)(wei)腸(chang)(chang)內消(xiao)(xiao)化(hua)(hua)液的(de)(de)(de)(de)(de)(de)(de)(de)分(fen)泌和(he)(he)(he)(he)(he)促進(jin)(jin)胃(wei)(wei)(wei)腸(chang)(chang)蠕(ru)動(dong),有(you)(you)(you)(you)(you)(you)利(li)于食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)的(de)(de)(de)(de)(de)(de)(de)(de)消(xiao)(xiao)化(hua)(hua)和(he)(he)(he)(he)(he)吸(xi)收。還有(you)(you)(you)(you)(you)(you)的(de)(de)(de)(de)(de)(de)(de)(de)研(yan)究表明,適(shi)(shi)(shi)(shi)度(du)的(de)(de)(de)(de)(de)(de)(de)(de)熱(re)(re)(re)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)但(dan)能(neng)(neng)夠(gou)增(zeng)加人(ren)(ren)體(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)欲,而且還能(neng)(neng)使人(ren)(ren)體(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)精神(shen)興奮,提高(gao)(gao)(gao)學習(xi)和(he)(he)(he)(he)(he)工作效率。中醫認為(wei)過(guo)(guo)(guo)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)生(sheng)冷會(hui)損傷脾(pi)胃(wei)(wei)(wei)陽氣,導致脾(pi)胃(wei)(wei)(wei)虛寒,消(xiao)(xiao)化(hua)(hua)功能(neng)(neng)紊亂和(he)(he)(he)(he)(he)腹(fu)痛、泄(xie)瀉、消(xiao)(xiao)化(hua)(hua)不(bu)(bu)(bu)(bu)良等情況。長(chang)(chang)期(qi)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)用(yong)冷食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)還會(hui)使人(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)心情壓抑(yi),精神(shen)疲憊。食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)性(xing)(xing)(xing)(xing)質(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)寒熱(re)(re)(re)適(shi)(shi)(shi)(shi)宜(yi)(yi),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)根據(ju)自己(ji)的(de)(de)(de)(de)(de)(de)(de)(de)機體(ti)(ti)情況適(shi)(shi)(shi)(shi)當(dang)地(di)選(xuan)擇不(bu)(bu)(bu)(bu)同性(xing)(xing)(xing)(xing)質(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)。有(you)(you)(you)(you)(you)(you)關(guan)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)性(xing)(xing)(xing)(xing)質(zhi)在本(ben)刊的(de)(de)(de)(de)(de)(de)(de)(de)第3期(qi)中已有(you)(you)(you)(you)(you)(you)較(jiao)(jiao)為(wei)詳(xiang)細的(de)(de)(de)(de)(de)(de)(de)(de)論(lun)述(shu),此處不(bu)(bu)(bu)(bu)贅述(shu)。3.合理(li)(li)搭配(pei),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)根據(ju)個人(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)營養(yang)(yang)(yang)(yang)需(xu)求和(he)(he)(he)(he)(he)生(sheng)理(li)(li)特點科學合理(li)(li)地(di)進(jin)(jin)行飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)搭配(pei),避(bi)免偏(pian)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)偏(pian)嗜。為(wei)保證(zheng)人(ren)(ren)體(ti)(ti)能(neng)(neng)夠(gou)獲得(de)充足的(de)(de)(de)(de)(de)(de)(de)(de)營養(yang)(yang)(yang)(yang)成分(fen),飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)多(duo)(duo)樣化(hua)(hua),不(bu)(bu)(bu)(bu)可(ke)(ke)(ke)偏(pian)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)偏(pian)嗜。,除母乳外,尚未發(fa)(fa)現有(you)(you)(you)(you)(you)(you)哪種(zhong)(zhong)(zhong)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)具(ju)有(you)(you)(you)(you)(you)(you)全(quan)面而豐(feng)富營養(yang)(yang)(yang)(yang)成分(fen)能(neng)(neng)夠(gou)滿足人(ren)(ren)體(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)生(sheng)理(li)(li)需(xu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)。我們(men)所(suo)(suo)(suo)(suo)知道的(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)同的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)類型所(suo)(suo)(suo)(suo)含(han)有(you)(you)(you)(you)(you)(you)的(de)(de)(de)(de)(de)(de)(de)(de)營養(yang)(yang)(yang)(yang)成分(fen)有(you)(you)(you)(you)(you)(you)著明顯的(de)(de)(de)(de)(de)(de)(de)(de)不(bu)(bu)(bu)(bu)同,如(ru)糧食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)類以(yi)(yi)(yi)碳水化(hua)(hua)合物(wu)(wu)(wu)(wu)(wu)為(wei)主(zhu)(zhu),肉蛋(dan)類以(yi)(yi)(yi)蛋(dan)白質(zhi)為(wei)主(zhu)(zhu),油(you)脂(zhi)(zhi)類以(yi)(yi)(yi)脂(zhi)(zhi)肪(fang)為(wei)主(zhu)(zhu),蔬菜(cai)水果(guo)類以(yi)(yi)(yi)維生(sheng)素和(he)(he)(he)(he)(he)膳食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)纖維為(wei)主(zhu)(zhu),所(suo)(suo)(suo)(suo)以(yi)(yi)(yi)平時(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)多(duo)(duo)樣化(hua)(hua),才能(neng)(neng)保證(zheng)營養(yang)(yang)(yang)(yang)成分(fen)的(de)(de)(de)(de)(de)(de)(de)(de)均(jun)衡(heng)攝(she)入(ru)(ru),促進(jin)(jin)人(ren)(ren)體(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)健(jian)(jian)(jian)康(kang)長(chang)(chang)壽。長(chang)(chang)期(qi)的(de)(de)(de)(de)(de)(de)(de)(de)偏(pian)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)偏(pian)嗜,會(hui)破壞營養(yang)(yang)(yang)(yang)的(de)(de)(de)(de)(de)(de)(de)(de)平衡(heng),造成某(mou)(mou)種(zhong)(zhong)(zhong)營養(yang)(yang)(yang)(yang)成分(fen)的(de)(de)(de)(de)(de)(de)(de)(de)缺乏而引(yin)起疾病(bing)(bing)。4.清(qing)淡(dan)為(wei)主(zhu)(zhu),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)在日(ri)(ri)(ri)常生(sheng)活(huo)(huo)的(de)(de)(de)(de)(de)(de)(de)(de)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)應(ying)該以(yi)(yi)(yi)清(qing)淡(dan)為(wei)主(zhu)(zhu)。所(suo)(suo)(suo)(suo)謂飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)清(qing)淡(dan),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)低(di)(di)(di)鹽(yan)、低(di)(di)(di)脂(zhi)(zhi)、低(di)(di)(di)糖(tang)(tang)、低(di)(di)(di)膽固(gu)(gu)醇和(he)(he)(he)(he)(he)低(di)(di)(di)刺激(ji)等“五低(di)(di)(di)”飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)而言。低(di)(di)(di)鹽(yan),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)日(ri)(ri)(ri)常飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)可(ke)(ke)(ke)過(guo)(guo)(guo)咸,食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)鹽(yan)的(de)(de)(de)(de)(de)(de)(de)(de)日(ri)(ri)(ri)攝(she)入(ru)(ru)量不(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)超過(guo)(guo)(guo)6克。長(chang)(chang)期(qi)高(gao)(gao)(gao)鹽(yan)膳食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)僅(jin)可(ke)(ke)(ke)以(yi)(yi)(yi)誘(you)發(fa)(fa)高(gao)(gao)(gao)血(xue)(xue)(xue)壓,還可(ke)(ke)(ke)導致血(xue)(xue)(xue)液流變學指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)標(biao)增(zeng)高(gao)(gao)(gao),血(xue)(xue)(xue)漿膽固(gu)(gu)醇增(zeng)高(gao)(gao)(gao)和(he)(he)(he)(he)(he)小血(xue)(xue)(xue)管(guan)脂(zhi)(zhi)質(zhi)沉(chen)著,這些因素是(shi)(shi)(shi)(shi)(shi)造成動(dong)脈粥樣硬化(hua)(hua)和(he)(he)(he)(he)(he)心腦血(xue)(xue)(xue)管(guan)疾病(bing)(bing)的(de)(de)(de)(de)(de)(de)(de)(de)重(zhong)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)因素。低(di)(di)(di)脂(zhi)(zhi),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)日(ri)(ri)(ri)常的(de)(de)(de)(de)(de)(de)(de)(de)飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)中油(you)脂(zhi)(zhi)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)少(shao)(shao)。油(you)脂(zhi)(zhi)類的(de)(de)(de)(de)(de)(de)(de)(de)日(ri)(ri)(ri)攝(she)入(ru)(ru)總(zong)量不(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)超過(guo)(guo)(guo)25克。飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)中如(ru)果(guo)攝(she)入(ru)(ru)過(guo)(guo)(guo)高(gao)(gao)(gao)的(de)(de)(de)(de)(de)(de)(de)(de)脂(zhi)(zhi)肪(fang),特別是(shi)(shi)(shi)(shi)(shi)含(han)飽(bao)(bao)(bao)和(he)(he)(he)(he)(he)脂(zhi)(zhi)肪(fang)酸(suan)較(jiao)(jiao)多(duo)(duo)的(de)(de)(de)(de)(de)(de)(de)(de)脂(zhi)(zhi)肪(fang),可(ke)(ke)(ke)能(neng)(neng)會(hui)引(yin)發(fa)(fa)肥胖、高(gao)(gao)(gao)脂(zhi)(zhi)血(xue)(xue)(xue)癥(zheng)(zheng)、冠(guan)心病(bing)(bing)及癌癥(zheng)(zheng),甚至(zhi)影(ying)響壽命。肥肉和(he)(he)(he)(he)(he)葷(hun)油(you)均(jun)為(wei)高(gao)(gao)(gao)能(neng)(neng)量和(he)(he)(he)(he)(he)高(gao)(gao)(gao)脂(zhi)(zhi)肪(fang)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu),脂(zhi)(zhi)肪(fang)中主(zhu)(zhu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)飽(bao)(bao)(bao)和(he)(he)(he)(he)(he)脂(zhi)(zhi)肪(fang)酸(suan),攝(she)入(ru)(ru)過(guo)(guo)(guo)多(duo)(duo)往往會(hui)引(yin)起肥胖,并(bing)是(shi)(shi)(shi)(shi)(shi)某(mou)(mou)些慢性(xing)(xing)(xing)(xing)病(bing)(bing)的(de)(de)(de)(de)(de)(de)(de)(de)危險因素,應(ying)當(dang)少(shao)(shao)吃(chi)(chi)(chi)。低(di)(di)(di)糖(tang)(tang),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)日(ri)(ri)(ri)常飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)可(ke)(ke)(ke)進(jin)(jin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)過(guo)(guo)(guo)多(duo)(duo)的(de)(de)(de)(de)(de)(de)(de)(de)甜(tian)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)。我們(men)所(suo)(suo)(suo)(suo)講(jiang)得(de)“低(di)(di)(di)糖(tang)(tang)”是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)在日(ri)(ri)(ri)常生(sheng)活(huo)(huo)中少(shao)(shao)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)用(yong)葡萄糖(tang)(tang)、果(guo)糖(tang)(tang)、蔗糖(tang)(tang)、乳糖(tang)(tang)等具(ju)有(you)(you)(you)(you)(you)(you)甜(tian)味(wei)(wei),口感好(hao),又易于被(bei)人(ren)(ren)體(ti)(ti)吸(xi)收特點的(de)(de)(de)(de)(de)(de)(de)(de)糖(tang)(tang)。人(ren)(ren)體(ti)(ti)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)用(yong)的(de)(de)(de)(de)(de)(de)(de)(de)糖(tang)(tang)過(guo)(guo)(guo)多(duo)(duo),超出了人(ren)(ren)體(ti)(ti)每日(ri)(ri)(ri)的(de)(de)(de)(de)(de)(de)(de)(de)需(xu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)量,就(jiu)(jiu)會(hui)轉變為(wei)脂(zhi)(zhi)肪(fang)堆積于體(ti)(ti)內而引(yin)起肥胖或(huo)誘(you)發(fa)(fa)糖(tang)(tang)尿病(bing)(bing)等。所(suo)(suo)(suo)(suo)以(yi)(yi)(yi),少(shao)(shao)吃(chi)(chi)(chi)甜(tian)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)有(you)(you)(you)(you)(you)(you)益于健(jian)(jian)(jian)康(kang)。低(di)(di)(di)膽固(gu)(gu)醇,是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)少(shao)(shao)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)用(yong)含(han)膽固(gu)(gu)醇高(gao)(gao)(gao)的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)。高(gao)(gao)(gao)膽固(gu)(gu)醇飲(yin)(yin)(yin)(yin)(yin)(yin)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)危害已眾所(suo)(suo)(suo)(suo)周知,本(ben)文(wen)不(bu)(bu)(bu)(bu)贅述(shu)。低(di)(di)(di)刺激(ji),是(shi)(shi)(shi)(shi)(shi)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)少(shao)(shao)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)用(yong)辛(xin)(xin)辣等刺激(ji)性(xing)(xing)(xing)(xing)較(jiao)(jiao)強的(de)(de)(de)(de)(de)(de)(de)(de)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)。食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)具(ju)有(you)(you)(you)(you)(you)(you)辛(xin)(xin)辣味(wei)(wei)的(de)(de)(de)(de)(de)(de)(de)(de)品種(zhong)(zhong)(zhong)較(jiao)(jiao)多(duo)(duo),如(ru)蘿卜、芥菜(cai)、生(sheng)姜、大蔥(cong)(cong)、小蔥(cong)(cong)、洋(yang)蔥(cong)(cong)、大蒜、韭(jiu)菜(cai)、青(qing)蒜、蒜黃、各種(zhong)(zhong)(zhong)辣椒、胡(hu)椒、芥末、辣醬、酒等。但(dan)我們(men)通常所(suo)(suo)(suo)(suo)講(jiang)的(de)(de)(de)(de)(de)(de)(de)(de)辛(xin)(xin)辣食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)僅(jin)指(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)(zhi)辣椒、胡(hu)椒、芥末及生(sheng)姜、蔥(cong)(cong)、蒜而言。因為(wei)辛(xin)(xin)辣味(wei)(wei)食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)物(wu)(wu)(wu)(wu)(wu)中所(suo)(suo)(suo)(suo)含(han)的(de)(de)(de)(de)(de)(de)(de)(de)辣味(wei)(wei)物(wu)(wu)(wu)(wu)(wu)質(zhi)對胃(wei)(wei)(wei)腸(chang)(chang)道有(you)(you)(you)(you)(you)(you)刺激(ji)作用(yong),少(shao)(shao)量的(de)(de)(de)(de)(de)(de)(de)(de)辣味(wei)(wei)可(ke)(ke)(ke)增(zeng)進(jin)(jin)胃(wei)(wei)(wei)腸(chang)(chang)蠕(ru)動(dong)和(he)(he)(he)(he)(he)分(fen)泌而有(you)(you)(you)(you)(you)(you)利(li)于消(xiao)(xiao)化(hua)(hua),但(dan)大量的(de)(de)(de)(de)(de)(de)(de)(de)辣味(wei)(wei)刺激(ji)可(ke)(ke)(ke)損傷胃(wei)(wei)(wei)腸(chang)(chang)道的(de)(de)(de)(de)(de)(de)(de)(de)黏膜,所(suo)(suo)(suo)(suo)以(yi)(yi)(yi)患有(you)(you)(you)(you)(you)(you)胃(wei)(wei)(wei)炎、胃(wei)(wei)(wei)潰瘍等慢性(xing)(xing)(xing)(xing)消(xiao)(xiao)化(hua)(hua)道疾病(bing)(bing)者(zhe)和(he)(he)(he)(he)(he)患有(you)(you)(you)(you)(you)(you)痔瘡等肛門(men)疾患者(zhe)尤要(yao)(yao)(yao)(yao)(yao)(yao)(yao)慎食(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)(shi)。

六、其他

勞(lao)逸適(shi)度:是(shi)指(zhi)勞(lao)動(dong)(dong)(dong)強(qiang)(qiang)度與休(xiu)息均要(yao)(yao)(yao)(yao)(yao)(yao)適(shi)合機(ji)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)生(sheng)(sheng)(sheng)理功(gong)能(neng)(neng)的(de)(de)(de)(de)(de)(de)(de)要(yao)(yao)(yao)(yao)(yao)(yao)求。傳統養(yang)(yang)(yang)生(sheng)(sheng)(sheng)學(xue)認為,正(zheng)(zheng)常(chang)的(de)(de)(de)(de)(de)(de)(de)勞(lao)動(dong)(dong)(dong)是(shi)日常(chang)生(sheng)(sheng)(sheng)活中所(suo)必需的(de)(de)(de)(de)(de)(de)(de),不(bu)但有(you)(you)(you)利于(yu)(yu)(yu)人(ren)(ren)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)氣(qi)血(xue)的(de)(de)(de)(de)(de)(de)(de)運(yun)行,還(huan)(huan)能(neng)(neng)增強(qiang)(qiang)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)質,預(yu)防疾(ji)病(bing)而(er)(er)(er)(er)有(you)(you)(you)益(yi)于(yu)(yu)(yu)健(jian)(jian)(jian)(jian)康(kang)。但過(guo)(guo)(guo)(guo)(guo)勞(lao)則(ze)有(you)(you)(you)損(sun)(sun)于(yu)(yu)(yu)健(jian)(jian)(jian)(jian)康(kang),所(suo)謂(wei)“過(guo)(guo)(guo)(guo)(guo)勞(lao)”是(shi)指(zhi)過(guo)(guo)(guo)(guo)(guo)度地勞(lao)累(lei)而(er)(er)(er)(er)有(you)(you)(you)損(sun)(sun)身體(ti)(ti)(ti)(ti)(ti)(ti)(ti)健(jian)(jian)(jian)(jian)康(kang)而(er)(er)(er)(er)言,有(you)(you)(you)“勞(lao)神過(guo)(guo)(guo)(guo)(guo)度”、“勞(lao)力過(guo)(guo)(guo)(guo)(guo)度”及“房勞(lao)過(guo)(guo)(guo)(guo)(guo)度”之分。勞(lao)神過(guo)(guo)(guo)(guo)(guo)度(即過(guo)(guo)(guo)(guo)(guo)度的(de)(de)(de)(de)(de)(de)(de)腦力勞(lao)動(dong)(dong)(dong))則(ze)耗(hao)(hao)傷(shang)心(xin)血(xue),而(er)(er)(er)(er)出現失眠多(duo)(duo)夢,心(xin)悸健(jian)(jian)(jian)(jian)忘等癥(zheng)狀(zhuang)。勞(lao)力過(guo)(guo)(guo)(guo)(guo)度(即過(guo)(guo)(guo)(guo)(guo)重的(de)(de)(de)(de)(de)(de)(de)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)力勞(lao)動(dong)(dong)(dong))則(ze)耗(hao)(hao)傷(shang)元氣(qi),而(er)(er)(er)(er)出現神疲乏力,少氣(qi)懶言,四肢(zhi)無力等癥(zheng)狀(zhuang)。房勞(lao)過(guo)(guo)(guo)(guo)(guo)度(即過(guo)(guo)(guo)(guo)(guo)于(yu)(yu)(yu)頻繁(fan)的(de)(de)(de)(de)(de)(de)(de)性(xing)(xing)(xing)生(sheng)(sheng)(sheng)活)則(ze)耗(hao)(hao)傷(shang)精(jing)氣(qi),而(er)(er)(er)(er)出現腰膝酸軟(ruan),眩暈耳鳴,性(xing)(xing)(xing)功(gong)能(neng)(neng)下(xia)(xia)降(jiang)等癥(zheng)狀(zhuang)。所(suo)以(yi)(yi)說(shuo),無論是(shi)腦力勞(lao)動(dong)(dong)(dong)、體(ti)(ti)(ti)(ti)(ti)(ti)(ti)力勞(lao)動(dong)(dong)(dong),還(huan)(huan)是(shi)性(xing)(xing)(xing)生(sheng)(sheng)(sheng)活都應(ying)該有(you)(you)(you)所(suo)節制(zhi),避免過(guo)(guo)(guo)(guo)(guo)勞(lao)而(er)(er)(er)(er)損(sun)(sun)傷(shang)身體(ti)(ti)(ti)(ti)(ti)(ti)(ti)。傳統養(yang)(yang)(yang)生(sheng)(sheng)(sheng)學(xue)還(huan)(huan)認為,過(guo)(guo)(guo)(guo)(guo)逸(是(shi)指(zhi)完全不(bu)參(can)加(jia)或很少參(can)加(jia)勞(lao)動(dong)(dong)(dong)或體(ti)(ti)(ti)(ti)(ti)(ti)(ti)育鍛煉而(er)(er)(er)(er)言)會(hui)(hui)使機(ji)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)氣(qi)血(xue)運(yun)行遲緩而(er)(er)(er)(er)不(bu)暢(chang),脾(pi)胃的(de)(de)(de)(de)(de)(de)(de)消化功(gong)能(neng)(neng)減(jian)弱,氣(qi)血(xue)生(sheng)(sheng)(sheng)成不(bu)足,正(zheng)(zheng)氣(qi)下(xia)(xia)降(jiang),抗病(bing)能(neng)(neng)力降(jiang)低(di),食欲不(bu)振,精(jing)神萎靡,易感染(ran)疾(ji)病(bing)。所(suo)以(yi)(yi),根(gen)據自(zi)己機(ji)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)具體(ti)(ti)(ti)(ti)(ti)(ti)(ti)情況而(er)(er)(er)(er)適(shi)量進行勞(lao)動(dong)(dong)(dong)和(he)(he)休(xiu)息對(dui)健(jian)(jian)(jian)(jian)康(kang)長壽有(you)(you)(you)益(yi)。二(er)(er)便(bian)(bian)(bian)(bian)(bian)通暢(chang):是(shi)指(zhi)人(ren)(ren)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)大小(xiao)(xiao)便(bian)(bian)(bian)(bian)(bian)要(yao)(yao)(yao)(yao)(yao)(yao)通暢(chang)。二(er)(er)便(bian)(bian)(bian)(bian)(bian)是(shi)人(ren)(ren)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)內食物(wu)殘渣、機(ji)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)代(dai)謝(xie)產物(wu)和(he)(he)有(you)(you)(you)毒(du)物(wu)質的(de)(de)(de)(de)(de)(de)(de)主(zhu)(zhu)(zhu)要(yao)(yao)(yao)(yao)(yao)(yao)排(pai)(pai)泄途(tu)徑,二(er)(er)便(bian)(bian)(bian)(bian)(bian)正(zheng)(zheng)常(chang)與否,直接(jie)影響到(dao)人(ren)(ren)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)健(jian)(jian)(jian)(jian)康(kang),所(suo)以(yi)(yi)有(you)(you)(you)“要(yao)(yao)(yao)(yao)(yao)(yao)長生(sheng)(sheng)(sheng),二(er)(er)便(bian)(bian)(bian)(bian)(bian)清”之說(shuo),這里所(suo)講得清是(shi)指(zhi)兩便(bian)(bian)(bian)(bian)(bian)通暢(chang),能(neng)(neng)夠及時(shi)(shi)排(pai)(pai)泄的(de)(de)(de)(de)(de)(de)(de)意思。傳統養(yang)(yang)(yang)生(sheng)(sheng)(sheng)學(xue)認為,大便(bian)(bian)(bian)(bian)(bian)秘結不(bu)暢(chang),可導致濁氣(qi)上擾,氣(qi)血(xue)逆(ni)亂,臟腑功(gong)能(neng)(neng)失調(diao),因此(ci)而(er)(er)(er)(er)產生(sheng)(sheng)(sheng)或誘(you)發多(duo)(duo)種疾(ji)病(bing);小(xiao)(xiao)便(bian)(bian)(bian)(bian)(bian)是(shi)水(shui)液在體(ti)(ti)(ti)(ti)(ti)(ti)(ti)內代(dai)謝(xie)后以(yi)(yi)排(pai)(pai)除廢水(shui)的(de)(de)(de)(de)(de)(de)(de)主(zhu)(zhu)(zhu)要(yao)(yao)(yao)(yao)(yao)(yao)途(tu)徑,如小(xiao)(xiao)便(bian)(bian)(bian)(bian)(bian)不(bu)通則(ze)水(shui)濕(shi)在體(ti)(ti)(ti)(ti)(ti)(ti)(ti)內潴留而(er)(er)(er)(er)生(sheng)(sheng)(sheng)內患。現代(dai)醫學(xue)研究也證實(shi),二(er)(er)便(bian)(bian)(bian)(bian)(bian)未(wei)能(neng)(neng)及時(shi)(shi)排(pai)(pai)出體(ti)(ti)(ti)(ti)(ti)(ti)(ti)外而(er)(er)(er)(er)在體(ti)(ti)(ti)(ti)(ti)(ti)(ti)內蓄積的(de)(de)(de)(de)(de)(de)(de)氨、苯酚、肌酐(gan)等有(you)(you)(you)害物(wu)質和(he)(he)毒(du)素(su)(su),會(hui)(hui)對(dui)人(ren)(ren)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)健(jian)(jian)(jian)(jian)康(kang)造(zao)成危(wei)害。養(yang)(yang)(yang)成良(liang)好的(de)(de)(de)(de)(de)(de)(de)定時(shi)(shi)排(pai)(pai)大便(bian)(bian)(bian)(bian)(bian)的(de)(de)(de)(de)(de)(de)(de)好習(xi)慣(guan),即使一時(shi)(shi)解不(bu)出大便(bian)(bian)(bian)(bian)(bian),也應(ying)按時(shi)(shi)坐廁,堅持不(bu)懈,同時(shi)(shi)做(zuo)到(dao)有(you)(you)(you)便(bian)(bian)(bian)(bian)(bian)不(bu)強(qiang)(qiang)忍,無便(bian)(bian)(bian)(bian)(bian)不(bu)強(qiang)(qiang)掙。平時(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)飲(yin)食注意以(yi)(yi)粗(cu)細搭配,清淡為主(zhu)(zhu)(zhu),多(duo)(duo)食用(yong)粗(cu)糧,少食用(yong)精(jing)米精(jing)面,多(duo)(duo)食些富纖(xian)維素(su)(su)較高的(de)(de)(de)(de)(de)(de)(de)蔬菜(cai),以(yi)(yi)便(bian)(bian)(bian)(bian)(bian)于(yu)(yu)(yu)胃腸的(de)(de)(de)(de)(de)(de)(de)蠕動(dong)(dong)(dong)排(pai)(pai)泄。如有(you)(you)(you)便(bian)(bian)(bian)(bian)(bian)秘癥(zheng)狀(zhuang),應(ying)以(yi)(yi)培養(yang)(yang)(yang)良(liang)好的(de)(de)(de)(de)(de)(de)(de)大便(bian)(bian)(bian)(bian)(bian)習(xi)慣(guan)、飲(yin)食調(diao)理、適(shi)量運(yun)動(dong)(dong)(dong)、推拿按摩(mo)等方法(fa)為主(zhu)(zhu)(zhu),不(bu)宜過(guo)(guo)(guo)(guo)(guo)早地應(ying)用(yong)藥(yao)(yao)物(wu)治(zhi)療,以(yi)(yi)免造(zao)成藥(yao)(yao)物(wu)依賴。排(pai)(pai)小(xiao)(xiao)便(bian)(bian)(bian)(bian)(bian)要(yao)(yao)(yao)(yao)(yao)(yao)及時(shi)(shi),不(bu)可因某(mou)些因素(su)(su)而(er)(er)(er)(er)強(qiang)(qiang)忍不(bu)排(pai)(pai)。排(pai)(pai)尿要(yao)(yao)(yao)(yao)(yao)(yao)順其自(zi)然,強(qiang)(qiang)忍不(bu)尿,努力強(qiang)(qiang)排(pai)(pai),都會(hui)(hui)對(dui)身體(ti)(ti)(ti)(ti)(ti)(ti)(ti)健(jian)(jian)(jian)(jian)康(kang)造(zao)成損(sun)(sun)害。在日常(chang)生(sheng)(sheng)(sheng)活中多(duo)(duo)飲(yin)水(shui)(每日1500毫升以(yi)(yi)上),對(dui)保持排(pai)(pai)尿有(you)(you)(you)利。平時(shi)(shi)要(yao)(yao)(yao)(yao)(yao)(yao)養(yang)(yang)(yang)成定時(shi)(shi)排(pai)(pai)便(bian)(bian)(bian)(bian)(bian)的(de)(de)(de)(de)(de)(de)(de)習(xi)慣(guan),以(yi)(yi)建(jian)立(li)正(zheng)(zheng)常(chang)的(de)(de)(de)(de)(de)(de)(de)生(sheng)(sheng)(sheng)理性(xing)(xing)(xing)神經反射,有(you)(you)(you)助于(yu)(yu)(yu)二(er)(er)便(bian)(bian)(bian)(bian)(bian)的(de)(de)(de)(de)(de)(de)(de)及時(shi)(shi)排(pai)(pai)出,做(zuo)到(dao)有(you)(you)(you)便(bian)(bian)(bian)(bian)(bian)不(bu)強(qiang)(qiang)忍,無便(bian)(bian)(bian)(bian)(bian)不(bu)強(qiang)(qiang)掙,并且注意便(bian)(bian)(bian)(bian)(bian)后要(yao)(yao)(yao)(yao)(yao)(yao)保持二(er)(er)陰的(de)(de)(de)(de)(de)(de)(de)清潔。起居養(yang)(yang)(yang)生(sheng)(sheng)(sheng)法(fa)還(huan)(huan)包括睡眠養(yang)(yang)(yang)生(sheng)(sheng)(sheng)、服飾養(yang)(yang)(yang)生(sheng)(sheng)(sheng)、沐浴(yu)養(yang)(yang)(yang)生(sheng)(sheng)(sheng)、梳發養(yang)(yang)(yang)生(sheng)(sheng)(sheng)等,本文不(bu)贅述。

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