秋季到了 這份養(yǎng)生攻略請(qǐng)收好

秋季到了，人們終于可以愜意地享受涼爽的天氣了。但是秋季的早晚溫差大，空氣干燥，人體抵抗力也會(huì)下降，如果你想在秋天擁有一個(gè)健康的身體，那么下面這些養(yǎng)生注意事項(xiàng)可要記牢哦。

飲食上的“三要”和“兩不”

Do eat moist food. According to traditional Chinese medicine, autumn corresponds to the lungs of the human body. The lungs are especially vulnerable to the influence of dryness. The most convenient and easy way to nourish lungs in autumn is to drink more water. In addition, you can adopt the diet therapy of traditional Chinese medicine, eating some food with moisture, like pear, yam, sugar cane and duck meat.

吃潤(rùn)肺食物。中醫(yī)說(shuō)，秋天人體的肺氣最旺，干燥最傷肺。秋天養(yǎng)肺最簡(jiǎn)便的方法就是多喝水。你也可以按中醫(yī)飲食療法吃一些潤(rùn)肺食物，比如梨、山藥、甘蔗和鴨肉。

Do have digestible food. People's spleen and stomach functions are weakened because of the raw and cold food they had during the long, hot summer. So in autumn, you should give your spleen and stomach a rest. For example, you can choose some nutritious food that is easy to digest, such as fish, red bean, lotus root and kelp.

吃容易消化的食物。因?yàn)樵诼L(zhǎng)的炎夏吃了太多生冷食物，人的脾胃功能變?nèi)趿?。所以在秋季?yīng)該讓你的脾胃休養(yǎng)一下。比如，你可以吃一些容易消化的有營(yíng)養(yǎng)的食物，比如魚(yú)、紅豆、蓮藕和海藻。

Do take vitamin supplements. Vitamins play an important role in the body's immune system. The number and vitality of immune cells are related to vitamins when the body resists foreign invasion. It is recommended that you eat plenty of fresh vegetables and fruits rich in vitamin C, such as kiwi and oranges.

補(bǔ)充維生素。維生素在人體的免疫系統(tǒng)中扮演重要的角色。人體在抵抗外界疾病入侵時(shí)，維生素能保持免疫細(xì)胞的數(shù)量和活力。建議你吃大量富含維生素C的新鮮蔬菜水果，比如獼猴桃和橘子。

Don't eat irritating food. In autumn, the immune function of the human body will be significantly weakened, people should eat less irritating food, like spicy food and cold food, which could cause some ulcers and inflammation in the intestinal tract.

不要吃刺激性食物。在秋天，人體抵抗力大大降低，因此人們應(yīng)該少吃刺激性食物，比如辛辣生冷食物，此類(lèi)食物會(huì)引發(fā)胃潰瘍和腸炎。

Don't take too many health tonics. Some people choose to take tonics to improve their immune system in autumn. But that can be too much burden for human body.

不要吃太多補(bǔ)品。有些人選擇吃補(bǔ)品來(lái)增強(qiáng)免疫力。但吃太多補(bǔ)品對(duì)人體來(lái)說(shuō)是負(fù)擔(dān)。

秋季養(yǎng)陰要早睡

Sleep is important for people to restore their physical strength, ensure their health and enhance their immunity. The autumn weather is cool and suitable for a good night's sleep.

睡眠是人們恢復(fù)體力，保障健康，提高免疫力的重要方式。秋季天氣涼爽，有助于人們安眠。

Therefore, in autumn, it is suggested that you go to bed at 9 pm, or try to fall asleep before 11 o'clock. According to traditional Chinese medicine, autumn represents yin. Yang Qi, the Yang spirit, is deficient and Yin Qi, the Yin spirit, is the most abundant at Zishi (11 pm – 1 am). So if you sleep at that time, you can nourish yin while having a sound sleep.

因此，在秋季，建議晚上9點(diǎn)睡覺(jué)，或在11點(diǎn)前入睡。按中醫(yī)的說(shuō)法，秋季屬陰。人在子時(shí)(晚上11點(diǎn)到凌晨1點(diǎn))陽(yáng)氣最弱，陰氣最足。所以如果你在這個(gè)時(shí)間段睡覺(jué)可以養(yǎng)陰，并擁有優(yōu)質(zhì)睡眠。

People are usually recommended to sleep at least 8 hours every day, and those who are physically weak and sick should appropriately increase sleep time.

我們通常建議每個(gè)人每天睡8個(gè)小時(shí)，體弱者和病人應(yīng)該適當(dāng)增加睡眠時(shí)間。

高強(qiáng)度和低強(qiáng)度鍛煉相結(jié)合

To stay energetic throughout the day in autumn, it is an ideal way to do two or three high-intensity exercises a week, with low-intensity fitness workouts, such as yoga, walking or weight-bearing training, in between. Even if you are not tired, you will feel relaxed if you have a few limb stretches.

秋天到了，為了保證一整天都精力充沛，最好每周做兩到三次高強(qiáng)度運(yùn)動(dòng)，佐以幾次低強(qiáng)度的健身鍛煉，比如瑜伽、走步或承重訓(xùn)練。就算你不累，隨意伸展一下四肢也會(huì)讓你感覺(jué)放松一些。