一、饮食调?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">清E解暑?/p>
以苦瓜、黄瓜、绿豆汤{清热解暑食材ؓ(f)主，搭配冬瓜_、荷叶粥{药膻I减少油腻辛G食物摄入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">34?/p>
每日饮水不少?000毫升Q可饮用温开水或淡盐_(d)避免冷饮刺激脾胃?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">营养均衡?/p>
增加D、鸡肉、豆制品{优质蛋白，搭配玉米、小c等_粮Q促q消化ƈ预防便秘?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">46?/p>
适量食用西瓜、草莓等水果补充l生素，但需控制p分摄入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
二、v居作?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">规律睡眠?/p>
保证每天7-8时睡眠Q午间小?0-30分钟以缓解疲劳?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">56?/p>
避免I直吹Q室内温度控制在26-28℃，定期通风保持I气通?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">67?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">防晒避暑?/p>
外出选择清晨或傍晚时D，佩戴遮阳帽、用防晒霜Q避免高温时D|晒?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">67?/p>
三、适度q动
选择散步、太极拳{低强度q动Q每?0分钟左右Q增Z质且不加重心脏负担?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">36?/p>
q动后及时补_(d)避免大汗淋漓D?sh)解质失衡?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35?/p>
四、情l调?/h4>通过冥想、听轻音乐或参与C交zd保持心态^和，减少焦虑情A?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35?/p>
培养兴趣爱好如下、绘画，转移夏季烦躁感?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">68?/p>
五、其他注意事?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">定期体检：(x)x血压、血p等指标Q及时调整养生方案?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">个h卫生：(x)勤洗澡、更换物，保持皮肤清洁以防痱子或感染?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">6?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">清E解暑?/p>
以苦瓜、黄瓜、绿豆汤{清热解暑食材ؓ(f)主，搭配冬瓜_、荷叶粥{药膻I减少油腻辛G食物摄入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">34?/p>
每日饮水不少?000毫升Q可饮用温开水或淡盐_(d)避免冷饮刺激脾胃?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">营养均衡?/p>
增加D、鸡肉、豆制品{优质蛋白，搭配玉米、小c等_粮Q促q消化ƈ预防便秘?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">46?/p>
适量食用西瓜、草莓等水果补充l生素，但需控制p分摄入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">规律睡眠?/p>
保证每天7-8时睡眠Q午间小?0-30分钟以缓解疲劳?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">56?/p>
避免I直吹Q室内温度控制在26-28℃，定期通风保持I气通?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">67?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">防晒避暑?/p>
外出选择清晨或傍晚时D，佩戴遮阳帽、用防晒霜Q避免高温时D|晒?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">67?/p>
三、适度q动
选择散步、太极拳{低强度q动Q每?0分钟左右Q增Z质且不加重心脏负担?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">36?/p>
q动后及时补_(d)避免大汗淋漓D?sh)解质失衡?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35?/p>
四、情l调?/h4>通过冥想、听轻音乐或参与C交zd保持心态^和，减少焦虑情A?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35?/p>
培养兴趣爱好如下、绘画，转移夏季烦躁感?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">68?/p>
五、其他注意事?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">定期体检：(x)x血压、血p等指标Q及时调整养生方案?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">个h卫生：(x)勤洗澡、更换物，保持皮肤清洁以防痱子或感染?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">6?/p>
通过冥想、听轻音乐或参与C交zd保持心态^和，减少焦虑情A?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35?/p>
培养兴趣爱好如下、绘画，转移夏季烦躁感?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">68?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">定期体检：(x)x血压、血p等指标Q及时调整养生方案?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">个h卫生：(x)勤洗澡、更换物，保持皮肤清洁以防痱子或感染?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">6?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">CZȝ作息：(x)
早餐Q绿豆粥+凉拌苦瓜+水煮蛋?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47
上午Q散?0分钟Q?:00-8:00Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">68
午餐Q清蒔R+p米?冬瓜汤?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47
午睡Q?2:30-13:00?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">57
下午Q室内绘L阅读?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">68
晚餐Q小c_瓜粥+香椿豆腐?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47
睡前Q冥?0分钟Q?2:00前入睡?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">56
Q注Q当前ؓ(f)2025q??7日，以上Z夏季气候特点综合制定。）