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冬季ȝ四大核心要领

一、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">起居保暖Q顺应天?/span>?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">早睡晚v?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>冬季遵@“闭藏”原则，晚上21:00-23:00入睡Q早晨待日出后v床，利于x潜藏、阴_蓄?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">16。老年人可适当廉午休Q但不超q?0分钟?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">6?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">重点部位防寒?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>外出戴保暖帽、围巾，I加l鞋袜，其保护头部、颈部和部Q减心脑血受冷刺Ȁ风险?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35。居家可加盖毛毯Q避免腹部受凉引发胃肠痉挛?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">68?/p>

二、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">饮食温补Q滋阴润?/span>?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">温热食材Z?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>多摄入羊肉、牛肉、桂圆、核桃等温补c食物，驱寒暖nq补充能量；搭配南瓜、胡萝卜、栗子等温性果蔬，调和脾胃?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">24?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">药膳与饮水^?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>可食用当归羊肉汤、枸杞红枣粥{药膻I增强体质Q每日饮水不于1500mlQ搭配百合银x、梨汤等润燥饮品Q缓解冬季干燥?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">46?/p>

三、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">适度q动Q畅通气血?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">低强度活?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>选择散步、太极拳、八D锦{轻~运动，每日30-60分钟Q以微汗、不疲劳为宜Q避免剧烈运动耗损x?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">34?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">室内q动灉|安排?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>寒冷天气可进行瑜伽、椅子体操或室内健走Q配合垫脚运动（每天10-15分钟Q促q下肢@环?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">45?/p>

四、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">情志调养Q静心敛?/span>?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">静养心神?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>通过书法、养花、冥想等方式保持情Aq_Q避免焦虑、生气等情A波动影响气血q行?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">13?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">C交与兴结?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>参与亲友聚会(x)、社区活动，或培养阅诅R音乐等爱好Q缓解冬季孤独感Q维持心理健康?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">13?/p>

?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">提示‌：(x)冬季ȝ需因h而异Q如阌者宜增加肉、生姜等热性食物，阴虚者侧重滋阴润燥；慢性病(zhn)者应遵医p整方案?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">67?/p>


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