以下是针对中气不的pȝ调理Ҏ(gu)Q综合饮食、运动、中ȝ多方面干预措施：
一、饮食调理核心方?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">重点补气食材?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">谯c?/span>：_米、小c뀁山药（健脾益胃Q可蒸煮或煲汤）111Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">肉类：鸡肉、牛肉、鲫|搭配黄芪、党参炖汤）111Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">药食同源：U枣莲子_、芡实薏cxQ每?ơ）59?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">饮食忌?/p>
避免生冷Q如冷饮Q、a腻（炸物Q、辛辣食物，防止损伤脾胃14Q?/p>
三餐定时定量Q采用少食多模式减L化负?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">59?/p>
二、运动康复徏?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推荐目?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">低强度有?/span>：每日散步20-30分钟Q或l习八段锦、太极拳Q促q气血q行Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">39Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">忌动作：避免爆发式运动（如短跑）和高强度力量训练68?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">q动原则?/p>
q动时段选择上午9-10Ҏ(gu)下午4-5点（避开清晨低温时段Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">14Q?/p>
以微汗、无疲劳感ؓ强度上限Q每?-5?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">67?/p>
三、生zL式调?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作息规范?/p>
保证每日7-8时睡眠Q?3:00前入睡（熬夜会损耗正气）19Q?/p>
午休控制?0分钟内，避免影响夜间睡眠质量49?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">保暖防护?/p>
重点保护腚w、腰背部Q避免空调直吹引发外邪入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">114Q?/p>
夏季湿热环境下减出汗后立即冲凉13?/p>
四、中医调理方?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">中药方剂?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">基础?/span>：补中益气汤（含黄芪、党参、白术等Q需辨证使用Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">单味药材：黄芪10?U枣3颗水代Ӟ每日1剂）912?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">非药物疗?/span>?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">艄I位：三里、中脘穴Q每I艾?0分钟Q隔?ơ）58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推拿手法：时针按摩腹部（围绕肚脐Q促q脾胃运?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">310?/p>
五、情l管理策?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">心理q预?/p>
通过正念冥想、腹式呼吸（吸气4U→呼气6U）~解焦虑910Q?/p>
每日记录情A日记Q{Udw体不适的q度x914?/p>
注意事项
中重度?zhn)者若出现持箋心?zhn)、眩晕等症状Q需排查贫血或慢性消耗性疾?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47Q?/p>
孕妇、术后?zhn)者等Ҏ(gu)人群调理需在中d指导下进?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">59?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">重点补气食材?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">谯c?/span>：_米、小c뀁山药（健脾益胃Q可蒸煮或煲汤）111Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">肉类：鸡肉、牛肉、鲫|搭配黄芪、党参炖汤）111Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">药食同源：U枣莲子_、芡实薏cxQ每?ơ）59?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">饮食忌?/p>
避免生冷Q如冷饮Q、a腻（炸物Q、辛辣食物，防止损伤脾胃14Q?/p>
三餐定时定量Q采用少食多模式减L化负?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">59?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推荐目?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">低强度有?/span>：每日散步20-30分钟Q或l习八段锦、太极拳Q促q气血q行Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">39Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">忌动作：避免爆发式运动（如短跑）和高强度力量训练68?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">q动原则?/p>
q动时段选择上午9-10Ҏ(gu)下午4-5点（避开清晨低温时段Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">14Q?/p>
以微汗、无疲劳感ؓ强度上限Q每?-5?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">67?/p>
三、生zL式调?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作息规范?/p>
保证每日7-8时睡眠Q?3:00前入睡（熬夜会损耗正气）19Q?/p>
午休控制?0分钟内，避免影响夜间睡眠质量49?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">保暖防护?/p>
重点保护腚w、腰背部Q避免空调直吹引发外邪入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">114Q?/p>
夏季湿热环境下减出汗后立即冲凉13?/p>
四、中医调理方?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">中药方剂?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">基础?/span>：补中益气汤（含黄芪、党参、白术等Q需辨证使用Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">单味药材：黄芪10?U枣3颗水代Ӟ每日1剂）912?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">非药物疗?/span>?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">艄I位：三里、中脘穴Q每I艾?0分钟Q隔?ơ）58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推拿手法：时针按摩腹部（围绕肚脐Q促q脾胃运?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">310?/p>
五、情l管理策?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">心理q预?/p>
通过正念冥想、腹式呼吸（吸气4U→呼气6U）~解焦虑910Q?/p>
每日记录情A日记Q{Udw体不适的q度x914?/p>
注意事项
中重度?zhn)者若出现持箋心?zhn)、眩晕等症状Q需排查贫血或慢性消耗性疾?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47Q?/p>
孕妇、术后?zhn)者等Ҏ(gu)人群调理需在中d指导下进?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">59?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作息规范?/p>
保证每日7-8时睡眠Q?3:00前入睡（熬夜会损耗正气）19Q?/p>
午休控制?0分钟内，避免影响夜间睡眠质量49?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">保暖防护?/p>
重点保护腚w、腰背部Q避免空调直吹引发外邪入?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">114Q?/p>
夏季湿热环境下减出汗后立即冲凉13?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">中药方剂?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">基础?/span>：补中益气汤（含黄芪、党参、白术等Q需辨证使用Q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">35Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">单味药材：黄芪10?U枣3颗水代Ӟ每日1剂）912?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">非药物疗?/span>?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">艄I位：三里、中脘穴Q每I艾?0分钟Q隔?ơ）58Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">推拿手法：时针按摩腹部（围绕肚脐Q促q脾胃运?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">310?/p>
五、情l管理策?/h3>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">心理q预?/p>
通过正念冥想、腹式呼吸（吸气4U→呼气6U）~解焦虑910Q?/p>
每日记录情A日记Q{Udw体不适的q度x914?/p>
注意事项
中重度?zhn)者若出现持箋心?zhn)、眩晕等症状Q需排查贫血或慢性消耗性疾?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47Q?/p>
孕妇、术后?zhn)者等Ҏ(gu)人群调理需在中d指导下进?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">59?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">心理q预?/p>
通过正念冥想、腹式呼吸（吸气4U→呼气6U）~解焦虑910Q?/p>
每日记录情A日记Q{Udw体不适的q度x914?/p>
中重度?zhn)者若出现持箋心?zhn)、眩晕等症状Q需排查贫血或慢性消耗性疾?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47Q?/p>
孕妇、术后?zhn)者等Ҏ(gu)人群调理需在中d指导下进?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">59?/p>