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初夏養生:吃三鮮,忌三滿,多出汗


www.erchengauto.com 來源:中國婦女報  日期:2019-06-12

  小滿過后,標志著暑天濕熱正式拉開帷幕,應從初夏開始就做好夏季養生的準備。
 
  多吃應季“三鮮”
 
  1.冰糖櫻桃養胃祛濕。天津市第一中心醫院營養科副主任醫師譚桂軍表示,酸甜可口的櫻桃可以益脾養胃,祛風勝濕。《名醫別錄》中記載,“吃櫻桃,令人好顏色,美志”,櫻桃富含鐵元素和維生素C,適量食用有養顏潤膚之效。另外,櫻桃中維生素A含量較高,用眼較多者吃些很好。
 
  大家可以嘗試冰糖櫻桃飲。櫻桃洗凈榨汁,調以冰糖當飲料喝,能養胃,對食欲不振、腹瀉也有一定的食療作用。還可以用鮮櫻桃泡酒,對關節疼痛、四肢乏力都有一定效果。注意櫻桃性溫,陰虛火旺者應少食。
 
  2.爆炒蒜苔溫通活血。河南省中醫院針灸科呂沛宛認為,蒜苔是應季蔬菜,有溫中下氣之效,適合這個季節給身體補充陽氣。雖然天熱了,但有些人出現腹脹、腹痛等癥狀,這是胃寒的表現,吃些蒜苔有溫補的作用。另外,蒜苔中還含有辣素、大蒜素,有消毒殺菌的作用。
 
  不妨這樣吃蒜苔:頭天晚上把蒜苔洗凈切段,用鹽和生姜腌制(可以去辛辣),第二天早上將其爆炒,炒熟一點,適合腸胃功能較弱的人食用。但注意胃炎、胃潰瘍或熱性體質者不要多吃。
 
  3.吃黃瓜把清熱解暑。天津中醫藥大學第一附屬醫院營養科主任李艷玲指出,黃瓜性寒涼,水分也特足,爽快又清熱。但很多人不吃把黃瓜把,嫌棄它口感澀,沒水分,其實黃瓜中含有較多的苦味素,尤其是尾部,能降火、開胃,吃的時候可千萬別把黃瓜把扔掉了。另外,黃瓜中含有丙醇二酸,能抑制脂肪的吸收,想瘦身的人可以適當多吃些。
 
  切絲或拍黃瓜時很多水分和水溶性維生素會流失掉,而生吃黃瓜營養成分保存最好。注意黃瓜不宜多吃,每天不要超過半斤,脾胃虛寒的人應少吃。
 
  初夏忌“三滿”
 
  1.汗滿:貪涼易傷陽,養陽按揉足三里。初夏,天氣漸熱,汗液的排泄也會加快,中醫認為“氣隨汗脫”,而“氣者陽也”,所以人體陽氣也會受損。此外,熱天人比較貪涼,如空調、冷飲等,易受寒濕之邪而傷陽。
 
  江蘇省南京市中西醫結合醫院針灸科王亮主治中醫師介紹說,夏季養護陽氣,補中益氣比較適合按揉足三里穴。該穴位在外膝眼下3寸,距脛骨前嵴一橫指,當脛骨前肌上。取穴時,由外膝眼向下量四橫指,在腓骨與脛骨之間,由脛骨旁量一橫指,該處即是。
 
  具體方法是,用拇指指面著力于足三里穴位之上,垂直用力,向下按壓,按而揉之。其余四指握拳或張開,起支撐作用。按揉時,會產生酸麻脹痛和走竄等感覺,持續數秒后,漸漸放松,如此反復操作數次即可。
 
  2.濕滿:雨多傷脾胃,練練熊戲祛脾濕。“小滿小滿,江滿河滿。”說明這時開始,雨水多起來,導致空氣潮濕,各種皮膚病,如腳氣、濕疹、汗斑、濕性皮膚病、足癬等易發生。中醫認為,這些皮膚病的發生與天氣悶熱及潮濕有關,尤以濕重為主要致病因素。
 
  南京市中西醫結合醫院運動保健咨詢門診李靖副教授介紹說,中醫祛濕可通過健脾來實現,比較好的健脾運動是五禽戲中的熊戲。主要招式如下:身體仰臥,兩手抱著小腿,抬頭,身體先向左滾著地(最好在干凈地面上或家中地板上鋪一層毛毯),再向右側滾著地,左右滾轉各7次。然后屈膝深蹲在地上,兩手在身旁按地,上體晃動,左右各7次。練熊戲時,要像熊那樣渾厚沉穩。
 
  3.脅脹滿:天熱心煩,練練“坐功”心靜安。初夏由于氣溫增高,很多人會感覺胸脅部位脹滿,就是胸口堵得慌,容易出現心煩的現象。
 
  南京市中西醫結合醫院治未病科主任醫師倪正推薦大家練練“坐功”來除煩。明代著名養生學家高濂在其所著的《遵生八箋》中記載了“小滿四月坐功”,具體方法為:每日凌晨3時~7時,正坐,一手手心向上用力托舉,一手手心向下,用力下按,各三至五次,然后牙齒叩動36次,調息吐納,津液咽入丹田9次。
 
  夜短要早睡,出汗也養生
 
  夏天晝長夜短,對很多人來說,按點睡覺是個難事兒。因此,初夏應及時調整作息,保證晚上10點到11點就寢,早上5點半到6點半起床,午飯后半小時短時午睡。這樣,等酷夏真正到來,我們就能養成合理的作息了。
 
  夏天,很多人怕出汗,不愛鍛煉。其實,適當鍛煉,有利體內汗液排出,幫助祛除體內濕氣。不過,要選擇合適的運動,夏天應該少做一些強度太大的運動,比如,踢球、打籃球等。可早起或晚上太陽下山后,到公園或綠地散步、打拳、做操、跳舞等。
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