保健 - 第95期 - page 23

23
養生之道
̙˸ᒒеϼɛ୦࿕׌ ।کdʿࣛરᄻᵵݭf
●排便不摒 ϼɛર ک ࣛ౭ंd໖Ꮐᄣ৷dึԴА
Ꮐ ܢ ᄌʺ৷d ܘ ׸೯͛ː໘А၍จ̮f ה ˸ϼϋɛ
ર ک Ѣᗭࣛʔ֝ ڗ ɮ͜ɢdᏐ ՟ڕՉ˼˙ ج fᗐഹ
ɽ ک࿁ϼɛʔΥቇdᏐ຅ᒒеf
●夜尿不憋 ϼϋɛૉɪ׊ᅂᚤွे຾੬⣎҇dԴ
ၶআ̂ޮdʹชग़຾ཀ׵ጳኧdί͛ଣձːଣᕐࠠ
ၡੵʘɨdАᏀʺ৷eː༪̋Ҟd̙ঐႰ೯ː໘А
၍षd೯͛ั௺d א ҇༩शषdᘌࠠٙᒔ̙ኬ ߧ ᾄ
ϥfΪϤϼϋɛϞ҇จ ࠅ ʿࣛર҇dʲʔ̙ ڗ ࣛග
⣎҇˸ԣจ̮f
●適度出汗 Ъ މ ᐰ҇ʘ̮ɛ᜗ɦɓૢર د ஷ༸d
ݴ ϨᏍпરৰ᜗lzࠠ ᙮ږഃ يݭfϼɛίɢ ה ঐʿ
א ӚϞʔቇٙઋ ر ɨdᏐආБɓԬ ݴ Ϩٙݺ ਗfࢀ
˚዆˂ܙίиंגϾʔ̈Ϩdʔл਄ੰf
睡眠
●長短 ٫ڗ ӊ˂ွ6ä 8 ʃࣛމ ֝dɓ֛ڭࠅ ᗇ4 ä 5
ʃࣛٙ͛ ي ᙒွे€23ࣛՑὋો 4 ࣛ fʕᔼቮ͛પ
ਫ਼dɿࣛɽွdʹࣛʃኰfɿࣛ੽23ࣛՑὋો1 ࣛd
݊ɓ˂ʕ௕ं௰ࠠʘࣛdɿࣛ ۃɝွϞл׵ቮ௕f
ʹࣛ੽ 11ࣛՑ13 ࣛd݊ɓ˂ʕජं௰ସʘࣛdϤࣛ
ක֐ʹွϞл׵ቮජfွेԨ ൳ڗ൳ڢ λdϾ˲Ϊ
ɛϾମfᝈ࿀Іʉͣ˂ၚग़eઋၫഃ݊щԄλdૉ
ɪွेۜሯ݊щတจfชᙂே ܘ ബ؂dఱ ڌ ׼ွλ
əfွेሯඎၾૉ᎛ϞᗫjΦϘԬdఱ྾ɚeɧࡈ ʃ
ࣛ ۃiΦऊʷԬdˇᓃᜄၪ׌࠮ۜdʔ˄ཱིiΦ૶૱
Ԭd᜾Φ˄εd׸ɹಸεఀ˥dԴց҇εᅂᚤွेf
●深淺 ͍੬ွेʕଉွձ૵ွʹಁආБjɝွܘܝ
Ҟආɝଉွdၪܵ 60ä 90ʱᙒdɦ ڏ Ϋ૵ွආɝྫྷ
ྤdɓցνϤʹಁ 4Ї 6 ࡈ մಂfɪ̒ցଉွ༰ε̈
ତdܝ ̒ց૵ွ༰εfϼϋࣛմಂϞה ᐵ೵ձಯˇd
Չʕ૵ွˢԷϞהᄣ̋f૵ွ̙ࣛঐ̈ତྫྷ༑३ᑊd
א ᔕԒҷᜊွ۶d ߉א್ᜓ፴dԨʔ̰݊ेfϼɛ
ֻֻІ˸ މ ွेʔλd੽ዄː̰ेՑॆ͍̰ेdˀ
ϓె׌ృᐑf
●起床 ݆ࢀᏐૉ ٶ Ϙৎi߇֙ ࠅ Ϙ ٶ Ϙৎĭ˂
ࠅ Ϙ ٶ ૉৎfϼɛৎґ֝࿔ʔ֝Ҟd૶ોА၍Ꮠᜊ
ɢ௰ࢨdν ؈ ᜷್ৎґd࢙׸ኬ ߧ ɽ໘ԶАʔԑd
ɰ׸ˏ೯ːА၍शषfϘોৎґۃ dʔѳ΋ሽίґ
ɪௐͦቮग़ 5ʱᙒdФФᖀ໐dഃҁΌ૶፴Ԓ᜗ቇᏐ
ədΎ࿔࿔ৎґf
●睡姿 ΃ ٶ Зࣛٮ ᜗ၾґ቗ٙટᙃࠦጐ௰ɽdʔ
׸ह௶dϞл ٮ ᜗ձɽ໘ٙАృᐑfШϞԬϼɛ΃
ٶ Зࣛ׸͂ᓇ א ੵᄘွᙂd٬ ظ ʔঐ̂ʱл͜d୚
ഽஷཀᄘආɝ٬fࠠ ܓ ͂ᓇᅂᚤ٬lzं᜗ʹ౬Ͼ̈
ତЭःАᘣfɰ̙ ՟ڕІ್̛ٙਉ ٶ Зdٶ νʐቇ
Υϼɛd௰ɽ೻ ׳ܓᕦΌԒЄЂdऊৰह௶dᏍп
ߞ ʕ࠮ي ಃɤɚܸ໑˙ΣપਗdϞпऊʷіϗdᒔ
ᒒе࿁ːᛔᏀࠗfӿᑔʔλٙϼɛdપᑥ̸ਉٶ f
ુ΃ٶ ွ۶݊ʔ፹ٙ፯኿d΃ٶ ਿᓾɪԒ᜗ฆ̛਋
10ܓ ̸̛dԒ᜗ʔ׸ह௶dԨಯˇੵᄘխіٙ೯
͛fШွ۶ʔ̀ᘌࣸ ࠅ Ӌdεϋ୦࿕ೌცܢ ഹҷd
නՉІ್௰λdွे͉Ԓމ ə׳ᕦf
●睡處 ɓੵബቇٙґٜટᅂᚤϼɛٙ͛ݺ ሯඎձ
਄ੰً ر fᄱᓃλЭᓃλd݊ਿ͉τΌࠅ Ӌfґྦ
ழ೷ቇܓ dʔߧ̋ࠠ໐ಖٙ ࠋዄfࠅ Ϟ˝ሯґ᎘ؐd
˸ԣ㛫ɪٙ᐀ंf
●午睡 Ϟࣖʹ;ҷഛɽ໘˾ᑽdϾ˲ʔᅂᚤցૉ
ွेfʔཀ ۃ ౤݊ϼɛᏐ ء จ͍ᆽٙʹ;˙όdщ
ۆ ԫၾᗴ༼fɓ݊᎛ ܝ ̒ʃࣛ ܝ ʑ;ࢹdʔᏐඵ ܝ
уွdɨʹɧࣛ ܝ ʔ ࠅ Ύွʹᙂfɚ݊ʔွ˄ɮd
ʔ൴ཀɓʃࣛfࣛගཀ ڗ dɽ໘ʕᅹ̋ଉҵՓd፴
Ը ܝ ˀϾմԒʔቇһѢ ࠷ fɧ݊ʹ;းඎঐሽίґ
ɪdႊɪ஗ɿfᎇจቦӍ೯eሽಉɪd ޟ Ї ࠎίࣣ
ࣲɪွdʔ̙՟f̬݊ʹွʔ੶Ӌdɰʔ݊ɛɛே
ც ࠅ ٙdڗ ಂӚϞʹွ୦࿕d א ʹွࣖ ؈ʔλdʔ
ʹွɰೌѳf
穿著
●春捂秋凍 Ϙ݆ࣛື˵าᒔఫdϘૉ๝ࢨɽdڗ
٫׸ഹ૭fϤࣛйܢ׵୭દ̆ༀϾ౬ɪ༰ᑛ݆ٙༀd
ʥ ءࠅจ ڭาd ࠅ¨࣊ɓ࣊ ©f݆࣊Ԩڢٛͦε߈В
؂dϾ ࠅ ࠠᓃڭ ᚐ ߠ e໐e໖eԑֵഃ௅ЗfШ࣊
ཀ᎘ɰʔБd๝൴ܓཀ 20 ࠅܓቇ຅ಯВdν؈ ࣊̈
ϨdΎ஗ࠬɓєˀ׸ഹ૭fϤࣛ௰λʔࠅ ෶௦๨d
࣬ኽиᆠᜳݺ ሜ዆߈Вfה ፗ߇ࡖ࠯΋ࠅ ޶˂ࣛjڋ
߇౼ᆠ͊ऊdʔ ࠅ ̎ώ̋ВfՑɤ˜ʕɨϚૉ߇ࣛ
ືdं๝Ԙ஺ɨࠥeϘૉ๝ࢨɽdतй߇̆ʹટ੬