刘燕酿制：怎样养生才是科学的？
<p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="8thhl-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="8thhl-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="8thhl-0-0"><span data-offset-key="2odai-0-0">文章来源 </span><a target="_blank" href="http://gcd525.tankehu.com/a1article-965743-1.html" style="background-color: rgb(255, 255, 255);">http://gcd525.tankehu.com/a1article-965743-1.html</a><br></span></p><p data-offset-key="8thhl-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="8thhl-0-0">1、早餐的营养搭配</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="f9gac-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="f9gac-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="f9gac-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="a7a23-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="a7a23-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="a7a23-0-0">早餐是一天中最重要的一顿饭，每天吃一顿好的早餐，可使人长寿。早餐要吃好，是指早餐应吃一些营养价值高、少而精的食物。因为人经过一夜的睡眠，头一天晚上进食的营养已基本耗完，早上只有及时地补充营养，才能满足上午工作、劳动和学习的需要。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="14t0o-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="14t0o-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="14t0o-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="7n9kf-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="7n9kf-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="7n9kf-0-0">早餐在设计上选择易消化、吸收，纤维质高的食物为主，最好能在生食的比例上占最高，如此将成为一天精力的主要来源。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="3dmdo-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="3dmdo-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="3dmdo-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="9itqn-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="9itqn-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="9itqn-0-0">2、午餐的营养搭配</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="fb6dm-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="fb6dm-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="fb6dm-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="56abs-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="56abs-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="56abs-0-0">午餐是一日中主要的一餐。由于上午体内热能消耗较大，午后还要继续工作和学习，因此，不同年龄、不同体力的人午餐热量应占他们每天所需总热量的40%。主食根据三餐食量配比，应在150-200克左右，可在米饭、面制品（馒头、面条、大饼、玉米面发糕等）中间任意选择。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="f6ivi-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="f6ivi-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="f6ivi-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="do2om-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="do2om-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="do2om-0-0">副食在240-360克左右，以满足人体对无机盐和维生素的需要。副食种类的选择很广泛，如：肉、蛋、奶、禽类、豆制品类、海产品、蔬菜类等，按照科学配餐的原则挑选几种，相互搭配食用。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="avrc3-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="avrc3-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="avrc3-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="bq5c-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="bq5c-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="bq5c-0-0">3、晚餐的营养搭配</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="cfbd4-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="cfbd4-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="cfbd4-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="e7hca-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="e7hca-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="e7hca-0-0">晚餐比较接近睡眠时间，不宜吃得太饱，尤其不可吃消夜。晚餐应选择含纤维和碳水化合物多的食物。但是一般家庭，晚餐是全家三餐中唯一的大家相聚共享天伦的一餐，所以对多数家庭来说，这一餐大家都煮得非常丰富，这种做法和健康理念有些违背。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="f930l-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="f930l-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="f930l-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="3rok2-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="3rok2-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="3rok2-0-0">因此在调整上仍与午餐相同的是餐前半小时应有蔬菜汁或是水果的供应。一般而言，晚上多数人血液循环较差，所以可以选些天然的热性食物来补足此现象，例如辣椒、咖哩、肉桂等皆可。寒性蔬菜如小黄瓜、菜瓜、冬瓜等晚上用量少些。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="586uf-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="586uf-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="586uf-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="bb6cb-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="bb6cb-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="bb6cb-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="871cg-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="871cg-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="871cg-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="1pu5g-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="1pu5g-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="1pu5g-0-0">4、睡眠方面：夏季早上六七点起床比较好。午睡有利于气血平衡，能有效补充体力、提高下午的工作效率。健康的午睡以30~60分钟为宜，若超过1小时，可能会对晚上的睡眠造成干扰，往往适得其反。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="52ap7-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="52ap7-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="52ap7-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="6i510-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="6i510-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="6i510-0-0">夏季天气炎热，人体消耗较大，如果经常熬夜，更会增加对身体的损害，一般晚上11时以前应当入睡。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="2qtfi-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="2qtfi-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="2qtfi-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="1to30-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="1to30-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="1to30-0-0">5、运动方面，夏季是身体排泄的过程，血气往外走，新陈代谢旺盛，可以适当进行有氧运动。工作一段时间后最好站起来走一走，做一些腿部运动操。</span></p>
</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="4eeba-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px 0px 1.4em; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="4eeba-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="4eeba-0-0"><br data-text="true">
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</p><p class="Editable-unstyled" data-block="true" data-editor="8n58h" data-offset-key="2odai-0-0" style="word-break: break-all; background-color: rgb(255, 255, 255); margin: 0px; color: rgb(18, 18, 18); font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 15px; white-space: pre-wrap;"><p data-offset-key="2odai-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="2odai-0-0">但进入高温天气，心脏排血量明显下降，各个脏腑器官的供氧能力明显减弱。外出活动最好选择散步等温和的方式，并避开烈日炽热之时，以防中暑。 </span></p><p data-offset-key="2odai-0-0" class="public-DraftStyleDefault-block public-DraftStyleDefault-ltr" style="word-break: break-all;"><span data-offset-key="2odai-0-0"><br></span></p><p><span data-offset-key="2odai-0-0">文章来源 </span><a target="_blank" href="http://gcd525.tankehu.com/a1article-965743-1.html">http://gcd525.tankehu.com/a1article-965743-1.html</a></p><p><br></p><p><br></p><p><br></p><p><br></p></p>
