1, TCM six-character regimen
1, "Shun": Health preservation follows the season.
The ancients believed that the change of human body was consistent with the cycle of the four seasons, so diet, daily life, food, clothing, housing and transportation must adapt to the seasons. Huangdi Neijing said: "The right time, the right place and the right people." The "time" here refers to the four seasons of Yin and Yang, specifically, nourishing Yang in spring and summer and nourishing Yin in autumn and winter. Four-season health care should conform to the characteristics of health, growth, harvest and storage. Everything grows in spring, and it is necessary to nourish the liver and yang; Summer is the growing season, so you should nourish your heart, stay up late and get up early, be less angry, and sweat if you sweat; It is hot and humid in midsummer, so we should pay attention to strengthening the spleen and eliminating dampness; Autumn is the harvest season, so you should nourish your lungs and yin, go to bed early and get up early, and be calm, otherwise you will hurt your lungs; In winter, we should pay attention to nourishing Tibet, kidney and yin, get more sunshine, go to bed early and get up late.
2, "quiet": let the heart calm down.
Modern people like a busy life, and their daily schedules are full, for fear of loneliness. In fact, this impetuous life is extremely harmful to health. Huangdi Neijing said: "Nothing is indifferent, the true qi follows, the spirit is hidden inside, and the disease is always safe." When people are quiet, they can reduce a lot of unnecessary consumption, especially the consumption of "qi", and realize "energy saving" in the body, thus preventing diseases and prolonging life. We might as well slow down the pace of life and take the form of sitting quietly, closing our eyes and relaxing.
3, "repair": self-cultivation and good deeds have less troubles.
I ching said: "if there is a kind family, there must be Qing Yu;" If you are poor and weak, there must be more than one. " In fact, people who usually accumulate virtue and do good deeds and are open-minded can often live in harmony with the world, reduce a lot of troubles and feel happy. It can be seen that you will gain health, happiness and longevity by cultivating your self-cultivation, being lenient with others, being indifferent to fame and wealth and being kind to others.
4, "tune": do more deep and long breathing.
People will inevitably encounter many unfavorable factors, such as unbalanced nutrition, overwork, disease and evil attacks. At this time, the word "tune" will be used. Huangdi Neijing says that secular desires should be nursed back to health according to the changes of the four seasons. It also emphasizes adjusting breathing, that is, "pranayama" and practicing breathing and breathing. I suggest you breathe slowly and evenly for a long time. You can practice "dantian breath". After inhaling through the nose, you can send your breath to the lower Dantian Sea through your mind, which is 1.5 inches below your navel. Then slowly exhale the air. While practicing "abdominal suction", swallowing saliva and adjusting body fluid will have better health care effect.
5, "tonic": it is the healthiest to have tonic and diarrhea.
The ancients advocated the use of tonic drugs to regulate yin and yang, viscera and qi and blood. There are three principles: one is syndrome differentiation, the other is food supplement first, and the third is the combination of reinforcing and reducing.
Chinese medicine says that medicine and food are homologous, and all foods have the function of conditioning the body. In terms of taste, sour taste nourishes the liver, bitter taste nourishes the heart, sweet taste nourishes the spleen, spicy taste nourishes the lung, and salty taste nourishes the kidney. From the color theory, red tonifies the heart, black tonifies the kidney, yellow tonifies the spleen, green tonifies the liver and white tonifies the lung.
Nourishment should vary from person to person, and appropriate complementary food supplements should be made according to physical fitness. People with qi deficiency should eat staple food, drink chicken soup and eat chicken, duck and fish. You can use jujube, pig liver and all kinds of red meat to replenish blood. Nourish yin and eat more raw water, such as ducks, sea cucumbers and turtles. To raise yang, you should eat beef and mutton, chicken, donkey meat, leeks and so on. In spring, you should nourish your liver and eat more bean sprouts, bean sprouts, strawberries and pineapples. But eat less Toona sinensis and coriander to prevent allergies. Eating a little bitterness in summer can dispel the heart fire, and eat more melons and beans that are ripe in summer. In autumn, you should eat more seasonal fruits and nuts such as chestnuts and pine nuts, as well as lilies, lotus roots, almonds and gingko that moisten the lungs. In winter, we should raise Tibet and eat more root foods, such as yam, potato, sweet potato, radish and cabbage.
Health care can't be supplemented blindly, it must be combined with supplement and reduction. If you want to get rid of dampness in summer, you can eat more melon, loofah, watermelon and coix seed. If you are angry, you can eat bitter gourd and bitter vegetables, and eat mung beans to drive away fire poison. There are many people with constipation and dry mouth in autumn, so you should eat more moist pears, radishes and other foods. The cold is heavy in winter, so you can eat more ginger and cinnamon to drive away the cold.
6, "solid": solid essence, solid gas, solid spirit.
One of the most important points of health preservation is "reality", which includes three aspects: essence, qi and spirit.
Fixing sperm is to protect kidney qi, and the most important thing is abstinence. In addition, you can also eat some foods that nourish kidney essence, including all kinds of meat, beef is the best, and you can also eat yam, Polygonatum sibiricum and Lycium barbarum.
Solid gas, first, reduce gas consumption and talk less; Second, we should bask in the sun more and make up the yang; Third, do more aerobic exercise and increase oxygen; Fourthly, we should bring the spirit of Shui Gu through diet. In addition, sleep can nourish the five internal organs, so don't stay up late.
To strengthen the mind, it is necessary to nurse the seven emotions, but happiness, anger, thinking, sadness and fear are well controlled, and the physical injury is less.
2. Methods of supplementing nutrition
1, the diet should be diversified
In order to maintain human growth and health, the human body needs at least seven kinds of nutrients: protein, carbohydrates, fat, vitamins, minerals, water and dietary fiber, and more than 40 kinds of nutrients. Are all the nutrients we must have. All kinds of foods contain different nutrients, and no food can provide all the nutrients needed by the human body. Therefore, human diet must include all kinds of foods in order to obtain the required nutrition. Just like the fresh agricultural products we buy, they are all prepared for cooking or going out. If we eat very greasy food for lunch, then our dinner should be simple. Reasonable collocation of dishes can not only complement each other and obtain all kinds of nutrients needed by human body, but also help the acid-base balance in the body and keep the metabolism in the best state.
2. Try to eat carbohydrates containing a lot of fiber.
Most of the calories people consume every day come from carbohydrates, such as bread, noodles, rice, grains, potatoes and so on. For simple carbohydrates, it is very important to drink milk and juice and eat proper amount of fruit. But eating sugar and other sweeteners will provide a lot of unnecessary calories in the body, which is harmful to health. For complex carbohydrates, only low-fiber carbohydrates, starch (such as potatoes) and refined grains (such as white rice, macaroni and white bread) should be avoided. Carbohydrates in these foods will be quickly converted into monosaccharides by the body. On the contrary, you should try to eat more carbohydrates containing a lot of fiber. Especially beans and whole wheat foods, will be beneficial to human health.
3. Eat more fruits and vegetables.
Similarly, we should eat more fruits and vegetables and eat five different kinds every day to get different nutrition. People who eat more vegetables and fruits can reduce the risk of cancer and heart disease. I suggest you put fruits and vegetables where you can easily see and get them to remind yourself to eat more fruits and vegetables. You can also dice fruits and vegetables as snacks instead of cookies and snacks that will make you fat. Because their fiber is pectin, it is beneficial to defecation; Fiber composition can also promote the metabolic function of the body. Because fruits and vegetables can increase the excretion and metabolism of the human body, which is beneficial to body shaping.
4. Keep a proper weight to be healthy.
Proper weight depends on many factors, such as gender, body shape, age and heredity. Overweight people may endanger their health, such as heart disease or cancer. And eating too much food will make the calories higher and lead to obesity. These calories are absorbed by protein, fat and carbohydrates, and the source of fat is just the same (9 kcal/g is equivalent to 4 carbohydrates and protein). Regular exercise is a good way to strengthen our physique and resistance. Regular exercise and eating less food can reduce our weight.
5, a reasonable diet
If we develop reasonable eating habits, we can easily absorb the nutrition of all foods. 100 grams of meat, a little fruit, a little pasta (before meals) and 50 ml of ice cream are all delicious things we can enjoy. We can also control all the dishes, so that a reasonable diet can meet the body's demand for nutrition, and can play a role in regulating mood, making people happy, beauty beauty, losing weight, keeping fit, preventing diseases and improving health. Will further improve your quality of life.
6. Balanced nutrition
A reasonable diet, if you don't eat breakfast, will lead to hunger and lead to excessive food intake. Therefore, eating breakfast will make us better ingest nutrition and relieve hunger. Balanced diet needs to establish the balance between dietary nutrition supply and physiological demand in several aspects at the same time: the balance of calories and nutrients, the balance of amino acids, the balance of various nutrients intake and acid-base balance, and the balance of animal food and plant food. Otherwise, it will affect health and even lead to some diseases. Don't forget, eating too many snacks will only lead to an increase in calories.
7, add enough water
We should drink at least 1.5 litres of water every day. Water can naturally suppress your appetite and strengthen the function of fat metabolism. When the human body lacks water intake, the kidneys can't work normally, and when the kidneys have problems, waste will accumulate in the liver. Liver with too much waste 100% can't function normally, and more and more fat will be accumulated. Therefore, please give your body enough water to metabolize fat and be a healthy modern person!
8. Exercise
We can see that excessive calories and insufficient physical strength will lead to weight gain. And exercise can help us burn calories. Proper exercise is the only way to keep your heart healthy. Regular exercise can slow down the heart rate during rest and exercise, greatly reduce the working time of the heart, increase the heart function, keep the coronary blood flow unobstructed, better supply the nutrients needed by the myocardium, and reduce the risk of heart disease. We should do exercise every day and take the stairs instead of the elevator. Long-term physical exercise can improve the body's ability to use fat and provide more energy sources for the body to engage in various activities.
From now on, change our living habits.
We should fundamentally and slowly change our living habits, which is very good for our health. We will change the food we eat and the drinks we drink in three days. Do we need to eat more fruits and vegetables? For a new start, we should eat a kind of fruit and vegetables every day. So our favorite food doesn't have too many calories and won't make us fat? Please don't give up this depressed idea. We can try to eat less food with high calories. But exercise more. Exercise can make people feel happy and enhance self-confidence. If you haven't exercised for a long time, I suggest you gradually increase the length and strength. You can start with the simplest walking exercise and stick to it, and you will definitely feel many benefits.
10, please remember that this is a question of balance.
There is no "good" or "bad" food, only the quality of diet. Human food is varied. The nutrients contained in various foods are not exactly the same. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion. Therefore, it is most important for our health to adjust our diet reasonably and match it in a balanced way.