长寿方在身边，顺手就能拿来用
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">健康长寿是每一位老人的心愿，<span style="color: black;">并不</span>少长寿好物就在身边，不妨顺手就拿来试试，简简单单就能<span style="color: black;">帮忙</span>自己益寿延年。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">“长寿果”补肾健脑</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">核桃是生活中<span style="color: black;">平常</span>的坚果食材，<span style="color: black;">亦</span>是一味<span style="color: black;">拥有</span>补益养生功效的药材，可谓“长寿果”之一。</p>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/df12cb04d06c4fb1a7552e3038675bbe~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1728610677&x-signature=UXlz1KnQukIEMg7l7ktEiQAIP3E%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">核桃能够补肾、温肺、润肠，改善肾阳不足、腰膝<span style="color: black;">疲软</span>、肠燥便秘等<span style="color: black;">状况</span>。核桃仁的<span style="color: black;">重点</span><span style="color: black;">功效</span>是补肾固精，可通过<span style="color: black;">弥补</span>肾的精气来充养脑髓，<span style="color: black;">因此呢</span>吃核桃<span style="color: black;">亦</span>有补脑的效果。核桃仁含有脂肪、蛋白质、多酚类等<span style="color: black;">成份</span>，能发挥抗癌、抗氧化、健脑益智等<span style="color: black;">功效</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">直接食用核桃略显单调，<span style="color: black;">能够</span>尝试<span style="color: black;">有些</span><span style="color: black;">花招</span>吃法，<span style="color: black;">例如</span>凉拌鲜核桃、枣夹核桃、核桃包等，还<span style="color: black;">能够</span>做核桃仁食疗。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">核桃仁枸杞粥：</strong>将核桃仁50克（捣碎）、枸杞子15克、粳米100克（淘净）入锅，加水1000毫升，大火烧开后转小火熬成稀粥，<span style="color: black;">能够</span>滋阴补肾、健脑益智。</p>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/5d8d831788c84ac096a06ed9ad9cf682~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1728610677&x-signature=hpFQLcC%2Bdwb6c6Wg3LfbxoSp0PU%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">核桃仁大枣粥：</strong>将核桃仁20克、大枣10克、大米100克(浸泡1小时)入锅，大火烧开后再转小火熬煮成粥，酌加适量冰糖搅拌均匀即成，有助益气、养血、安神、补脑。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">蜂蜜核桃仁：</strong>将生核桃仁50克焙干研末，调入蜂蜜20克分次食用，<span style="color: black;">能够</span>补肾益气。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">提醒：阴虚火旺、痰热咳嗽、大便溏泻者不宜食用核桃。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">（湖南省中医院药剂科-刘小丽、邹菊英）</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">“长寿糕”养脾延年</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">明代御医陈实功创立的八珍糕被誉为“千年<span style="color: black;">第1</span>糕”，是健脾名方，<span style="color: black;">亦</span>是益寿延年的好物。</p>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/20f63a26b00e4447a9e33b0c5f6ccd81~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1728610677&x-signature=Wf8Ft86Fw6RT9N543s6quV0VUI0%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">益寿延年补脾胃：</strong>据史料记载，太医院将陈氏八珍糕增减药味，<span style="color: black;">调节</span>分量，<span style="color: black;">作为</span>秘制养生长寿食品，受到乾隆<span style="color: black;">珍惜</span>，自50岁起他从未停食过八珍糕，用以健脾消滞，益寿延年。慈禧曾因过食油腻肥甘，消化不良、脘腹胀满、呕吐泄泻，太医为其开了八珍糕<span style="color: black;">护理</span>，症状完全消失，此后她服食八珍糕直至晚年未间断。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">调节</span>之后更温和：</strong>八珍糕的原方有党参、茯苓、白术、白扁豆、薏苡仁、莲子、芡实、使君子等8味，后来<span style="color: black;">能够</span>用山药、山楂、麦芽代替党参、白术、使君子，使配方更为安全，适合<span style="color: black;">长时间</span>食用，全方顾及先天和后天之本，实为补益脾肾的延年益寿良方。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">早餐食用变<span style="color: black;">花招</span>：</strong><span style="color: black;">平常</span><span style="color: black;">能够</span><span style="color: black;">选取</span>简单方便的八珍粉，在早餐食用，健脾养胃效果好。除了开水冲泡食用，还<span style="color: black;">能够</span>变<span style="color: black;">有些</span><span style="color: black;">花招</span>。<span style="color: black;">例如</span>冲泡后加入牛奶、蜂蜜等；加入热粥、热豆浆、汤羹中食用；与面粉、酵母、南瓜、<span style="color: black;">番薯</span>等做成糕点；加入面粉、鸡蛋、蔬菜做饼。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">年老体虚，脾胃虚弱，<span style="color: black;">痊愈</span>后气血亏虚，食欲不振，消化不良，腹泻便溏，面色萎黄等人群，不失为<span style="color: black;">平常</span>保健<span style="color: black;">选取</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">（广东省中医院<span style="color: black;">专家</span>医师-黄穗平）</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">“长寿穴”强身益寿</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">足三里<span style="color: black;">亦</span><span style="color: black;">叫作</span>长寿穴，<span style="color: black;">拥有</span><span style="color: black;">加强</span>机体功能、<span style="color: black;">加强</span>免疫力的<span style="color: black;">功效</span>，尤其善于<span style="color: black;">护理</span>脾胃功能，<span style="color: black;">针对</span>抗衰老、延年益寿大有裨益。</p>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/702add37f1944e8d883a49ba546136cd~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1728610677&x-signature=j40jD3bh2hXbmFkbsL1%2BAU4sz3g%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">补气血不上火：</strong>脾胃是后天之本，想要养生保健，<span style="color: black;">护理</span>好脾胃是关键一步。足三里（外膝眼下四横指，胫骨外侧边沿）正是胃经的<span style="color: black;">重点</span>穴位之一，能够气血双补，还不上火，即便是平时容易上火的人群，<span style="color: black;">亦</span><span style="color: black;">能够</span>选来艾灸保健。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">调脏腑功效多：</strong>足三里<span style="color: black;">尤其</span><span style="color: black;">善于</span>调治脏腑的疾患，尤其是脾胃方面的问题。<span style="color: black;">例如</span>肠胃不和，可拍打或按揉足三里至酸麻胀，能助消化、止泻、止痛。<span style="color: black;">倘若</span>失眠烦躁，可按摩足三里以安神镇静。<span style="color: black;">另外</span>，常艾灸足三理还有助<span style="color: black;">护理</span>高血压。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">按摩简单有效：</strong>可用拇指一掐一松足三里36次，或中指叠食指一并用力按揉1分钟，两侧交替进行，每次10分钟，有酸麻胀感为佳，有助调节胃肠功能、补肾强筋、防病健身、抗衰延年，对<span style="color: black;">平常</span>老年病有不错的防治效果。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">艾灸方式多样：</strong>点燃艾条对准足三里，距离3-5厘米，有温热感为度，可保持艾条不动，<span style="color: black;">亦</span>可来回旋转或上下移动，是<span style="color: black;">自动</span>艾灸最简单的方式。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">虚寒<span style="color: black;">疾患</span>和虚寒体质的人群，<span style="color: black;">能够</span>准备生姜（能温中散寒止痛）垫在穴位上，再<span style="color: black;">安置</span><span style="color: black;">体积</span>适宜的艾柱，若有灼痛感可将姜片提起，离开皮肤<span style="color: black;">稍许</span>再灸，每次可灸2-3壮，以皮肤<span style="color: black;">显现</span>红晕而不起泡为度。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">（重庆市中医院康复科-米怡妍）</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">【延伸阅读】</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">七种生活习惯助人长寿</span></strong></span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">吃蔬菜300克：</span></strong><span style="color: black;">常吃蔬果<span style="color: black;">能够</span><span style="color: black;">增多</span><span style="color: black;">膳食</span>的<span style="color: black;">平衡</span>度，<span style="color: black;">弥补</span>维生素、矿物质、膳食纤维等多种营养素，有助保持大便通畅，改善肠道功能，还能<span style="color: black;">提高</span><span style="color: black;">愉快</span>感。<span style="color: black;">意见</span><span style="color: black;">每日</span>摄入不少于300克<span style="color: black;">鲜嫩</span>蔬菜，深色蔬菜要占到一半。</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">睡午觉30分钟：</span></strong><span style="color: black;">除了<span style="color: black;">保准</span>每晚7小时以上的<span style="color: black;">睡觉</span>，<span style="color: black;">意见</span><span style="color: black;">按照</span><span style="color: black;">自己</span><span style="color: black;">状况</span>适当午休，但时间不宜太长，<span style="color: black;">通常</span>30分钟<span style="color: black;">就可</span>。日间小睡能够让大脑和体力得到修复，<span style="color: black;">帮忙</span>大脑恢复到比较专注的状态。</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">每日</span>健步走几圈：</span></strong><span style="color: black;">健步走是难度小、<span style="color: black;">危害</span>低、健康收益高的有氧运动方式，不妨穿一双轻便的运动鞋，在<span style="color: black;">要求</span><span style="color: black;">准许</span>的<span style="color: black;">状况</span>下<span style="color: black;">每日</span>早晚出门走几圈，双腿稳步前行，双臂摆动起来，有助于降三高，对心血管乃至全身健康都有好处。</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">每周吃鱼2次：</span></strong><span style="color: black;">鱼肉既<span style="color: black;">饱含</span><span style="color: black;">优秀</span>蛋白质，又含有充足的不饱和脂肪酸，有助于改善大脑健康状态，预防心脑血管<span style="color: black;">疾患</span>，还能减轻胃肠道<span style="color: black;">包袱</span>、<span style="color: black;">守护</span>视力等，对体重影响小，<span style="color: black;">意见</span>每周<span style="color: black;">最少</span>吃2次。</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">吃红肉不超3次：</span></strong><span style="color: black;">红肉是蛋白质的重要<span style="color: black;">源自</span>，<span style="color: black;">饱含</span>铁、维生素B₁₂、卵磷脂、烟酸等营养物质，适量食用猪牛羊等红肉对人体有益，但建议每周食用不超过3次，每次不超过75克，最好<span style="color: black;">选取</span>精瘦肉，<span style="color: black;">以避免</span>影响健康<span style="color: black;">情况</span>。</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">两餐间吃坚果：</span></strong><span style="color: black;">坚果<span style="color: black;">饱含</span>膳食纤维，<span style="color: black;">亦</span>是亚油酸的<span style="color: black;">优秀</span><span style="color: black;">源自</span>。与不经常吃坚果的人相比，每周食用几次坚果可降低死亡<span style="color: black;">危害</span>。中国居民膳食指南<span style="color: black;">举荐</span><span style="color: black;">每日</span>食用大豆及坚果类25-35克，切记不宜过量，最好在两餐之间吃。</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">经常晒晒太阳：</span></strong><span style="color: black;">日间<span style="color: black;">增多</span>阳光照射，<span style="color: black;">能够</span>在脑内<span style="color: black;">累积</span><span style="color: black;">更加多</span>天然的褪黑素，减少焦虑的<span style="color: black;">心情</span>，使人心情舒畅，并有助于夜晚的<span style="color: black;">睡觉</span>。阳光直射还<span style="color: black;">能够</span><span style="color: black;">帮忙</span>身体<span style="color: black;">得到</span>维生素D，促进钙的吸收，预防骨质疏松，有益于骨骼健康。</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">（山西省中医院骨科-王馨芳）</span></strong></span></p>
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