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Jingdong book

天然养生系列：天然养生术

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Jingdong book

天然养生系列：天然养生术

Name: 天然养生系列：天然养生术
Brand: Jingdong book
SKU: 3120023781
Price: 24.20 USD
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天然养生术的方法丰富多彩，如按摩、拳术、食养、药补等，这些养生方法顺应天然，崇尚自然，并具有简、便、廉、验等特色。《天然养生系列：天然养生术》不仅介绍了顺应天时养生术，运动、按摩养生术，房事养生术，还特设章节介绍了常用天然养生食药物，以及虚证、益寿养生进补养生术与病后康复养生方，供读者参考，以取得增强体质、防病保健、延年益寿的良好效果。

Author Description

张志华，上海市食疗研究会会员、上海市科普作家协会会员。
从小拜上海著名老中医杨景清先生为师，学习中医、针灸。曾在医院从事医务工作达10余年，后调入中国大百科全书出版社上海分社工作。
从1993年起从事医学科普创作，主编、编著图书达30多本，其中8本荣获华东地区优秀科技图书二等奖，并有9稃图书在中国台湾地区出版繁体字版本。

Catalogue

前言
第一章天然养生术概述
第一节养生术探源
第二节养生术基本概论
一、整体调养论
二、阴阳平衡论
三、“三宝”摄生论
第三节现代医学与养生术
一、现代医学对精神调摄的研究
二、现代医学对运动摄生的研究
三、现代医学对养生功法的研
四、现代医学对天然养生滋补药的研究

第二章顺应天时养生术
第一节春季养生术
一、起居调摄
二、饮食调摄
三、精神调摄
四、运动调摄
五、春季常见病的预防
第二节夏季养生术
一、起居调摄
二、饮食调摄
三、精神调摄
四、运动调摄
五、夏季常见病的预防及冬病夏冶
第三节秋季养生术起居调摄
二、饮食调摄
三、精神调摄
四、运动调摄
五、秋季常见病的预防
第四节冬季养生术
一、起居调摄
二、饮食调摄与冬令进补
三、精神调摄
四、运动调摄
五、冬季常见病的预防

第三章运动、按摩养生术
第一节运动养生术
一、易筋经
二、八段锦
三、五禽戏
四、松静功
五、睡养功
六、养生站桩功
七、步行养生功
八、养生十八功法
第二节按摩养生术
一、健脑益智按摩术
二、聪耳明目按摩术
三、健脾益肾按摩术
四、摩腹养生益寿术
五、捏脊养生健身术
第三节忙中偷闲养生术
一、叩齿养生术
二、吞唾养生术
三、拉耳养生术
四、敲背养生术
五、提肛养生术

第四章房事养生术
第五章常用天然养生食药物
第六章虚证、益寿进补养生术
第七章病后康复养生术

Book Abstract

时届寒冬，人们需采取防寒保温措施，随气候变化增减衣服，不宜一下子添加过多。内衣以棉织品为佳，贴身保暖，外衣要稍宽大一点，使气血流通，四肢舒畅温暖。冬季足部和背部最需要保暖。俗话说：“寒从脚下起。”一旦足部着了凉，很容易引起感冒、腹痛、腰腿痛、妇女痛经和泄泻等症。足部的保暖方法很多，除了穿着保暖性能好的衣裤、鞋袜外，平时还要注意多活动脚部，如参加跑步、竞走、散步等运动。还可在临睡前洗脚、擦足心，先用温热水泡洗双脚，然后用力擦足心，既能祛除污垢、御寒保暖，还能补肾强身、解除疲劳、促进睡眠、延缓衰老，以及防治感冒、高血压、冠心病等多种病症。背部保暖避免风寒之邪侵入，是预防疾病特别是防止“风寒感冒”的重要措施之一。这对老人、儿童及体质虚弱者来说，尤为必要。背部保暖的方法十分简单，只要多穿一件贴身的棉质或皮毛背心即可，睡觉时也要注意不要让背部着凉。
我国北方，冬天一般都以睡火炕为主，“祛寒就湿”，预防严寒侵袭，有益于身体健康。但是，不可暴暖，尤忌灸衣、重裘、向火醉酒、烘烤肚背、暴热大汗等。这是因为冬季阳气闭藏主于内，阴气在外，若调摄失当，过贪辛热暴暖，就会内就阳气，使之外泄，或积热于内，形成阴虚火旺，痰热瘀血，到春天就会发温病、时病，或诱发宿疾。这是违背冬季敛阳护阴，以养“藏”为本的原则，对身体健康不利。
二、饮食调摄与冬令进补
冬季，气候寒冷，人体的一切生理活动、能量消耗、基础代谢都需要更多的热能来维持。冬季又是人体“藏”的时候，于体内贮存一定的能量，为来年的“春生夏长”作好准备。寒为冬季之主气，为阴邪，最易伤人阳气，在冬季，人们常说的“岁寒”主要是指人体受到寒流的突然袭击，使人体内产生“能源危机”。目前，我国仍以淀粉为主的碳水化合物中摄取热量，在寒冷的冬天往往满足不了人体对热能摄人的需要，容易造成功能衰退、抗病能力降低而患病，如感冒、哮喘、气管炎等。因此，冬天的日常膳食可适当增加些“肥甘厚味”的食品，但不宜过多。另外，冬季人体的消化功能比春、夏、秋季更为活跃，胃液分泌增多，酸度增强，食量增大，这反映了冬季机体对热能需要的增加。这就是说，机体处于寒冷的环境中，为维持体温平衡，加快了体内的代谢速度，从而增加了对食物的需要量，特别对脂肪性食物吸收性较好，摄食适量的脂肪有较好的抗寒耐冻的作用，但不宜过多，以防高脂血症及肥胖病等。
冬季饮食的营养特点，即增加热量，在三大产热营养素中，蛋白质的摄取量可保持在日常的需要水平，热量增加部分应以提高碳水化合物和脂肪的摄取量来保证。无机盐类应保持日常的需要量或略高一些，热量的增加主要来源于粮食和食油。副食品可选用脂肪含量较高的食物，还应特别注意增加维生素C的含量。可多食萝卜、胡萝卜、辣椒、土豆、菠菜等蔬菜，以及柑橘、苹果、香蕉等水果，同时增加动物肝、瘦肉、鲜鱼、蛋类、豆类等，以保证身体对维生素A、维生素B、微量元素等的需要。
冬季是肾主令之时，肾主咸味、心主苦味，咸能胜苦，《四时调摄笺》中指出：“冬日肾水味咸，恐水克火，故宜养心。”所以，饮食之味宜减咸增苦以养心气，以保心肾相交，食辛热之品，以辛主苦，使之肺气宜达，固实肾气。冬季虽宜热食，但燥热之物不可过食，勿多食葱，以免使内忧的阳气郁而化热。冬季切忌吃黏硬、生冷的食物，此类食物属阴，易伤脾胃之阳，如脾阳虚者，常易造成中气下陷、形寒肢冷、下痢清谷等病症。
俗话说：“今年进补，明年打虎”，“三九补一冬，来年无病痛”。冬季，人体对能量与营养的要求较高，消化道的吸收功能相对较强，适当进补可提高机体的抗病能力。此时，人的皮肤肌腠比较致密，出汗较少，摄人的营养物质也容易贮藏起来，为明年开春乃至全年的健康打下良好的基础。“进补”一般是针对“体质虚弱”及老年人来说的，“体虚”应根据其气虚、血虚、阳虚、阴虚等虚证分别选用适当的方法进行施补，才能收到良好的效果。
老年人多以肾虚为主，所以补肾尤为重要。进补的方法主要有两种，一是食补，二是药补。俗话说：“药补不如食补。”食补在冬季调摄中尤为重要，如气虚者，多见面色淡白，精神不振，懒于说话，声音低微，容易出汗（自汗），头晕心悸等，可选用人参、党参、山药、大枣等进补；血虚者，多见面色不华，口唇、指甲发白，头昏眼花，心悸失眠，精神不振等，可选用红枣、赤豆、桂圆、金针菜、阿胶、当归、木耳等进补；阴虚者，多见头晕耳鸣，口干咽燥，手足心发热，午后发热（潮热），夜间容易盗汗，失眠多梦，腰酸遗精等，可选用莲子、银耳、鳖、鸭鹅、枸杞等。
……

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Jingdong book

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