秋分养生：防秋凉、防秋乏、防秋燥

秋分是一年四季中最重要的四个节气(春分、夏至、秋分、冬至)之一。它是“阳消阴长”的过渡阶段，健身、饮食、起居等都有其规律。秋分过后维持身体的阴阳平衡成为养生重点。

The Autumn Equinox is one the four most important solar terms in the four seasons of the year. (Spring Equinox, Summer Solstice, Autumn Equinox, Winter Solstice). It is the transitional stage of “yang increases, and yin decreases”. There are rules for fitness, diet, and daily life. After The Autumn Equinox, maintaining the balance of yin and yang in the body becomes the focus of health preservation.

秋分的宜和忌 The Dos and Don’ts

秋分过后，气候干燥，天气转凉，要防止凉燥，要注意保持室内空气流通，及时添衣，切勿盲目贪凉。

After The Autumn Equinox, the climate is dry, and the weather becomes cooler. To prevent cold and dryness, ensure to keep indoor air circulated, and put on more clothes when necessary.

秋分气候干燥凉爽，最显著的特点是燥，主要外邪为燥邪，故秋分宜生津养阴、润肺祛燥。

The most notable feature during The Autumn Equinox is dryness. Therefore, The Autumn Equinox is suitable for producing body fluids, nourishing yin, moisturizing the lungs, and dispelling dryness.

黄帝内经的养生理念就是“秋分当养肺”。秋分正是菊黄蟹肥美的季节，很多人都会吃肥蟹，但螃蟹属寒性食物，脾胃虚寒的人群不宜多吃，建议大家浅尝辄止。

The concept of health preservation from Huangdi Neijing is The Autumn Equinox should nourish the lungs. The Autumn Equinox is the plump season of chrysanthemum and yellow crabs. Many people will consume crabs. However, crabs are cold in nature. People with weak spleen and stomach should watch intake.

 

保暖胃部，防止寒凉 Keep your stomach warm and prevent cold

秋分以后，气候渐凉，胃肠道对寒冷的刺激非常敏感，如果防护不当，容易引发胃肠道疾病而出现反酸、腹胀、腹泻、腹痛等症，或使原来的胃病加重。故此时要特别注意胃部的保暖，适时增添衣服，夜晚睡觉盖好被子。此外，还要注意忌口，不吃过冷、过烫、过硬、过辣、过黏的食物，戒烟戒酒，忌暴饮暴食。

After the Autumn Equinox, climate gets colder, and the gastrointestinal tract is very sensitive to cold stimulation. If not properly protected, it is easy to cause gastrointestinal diseases and cause acid reflux, bloating, diarrhea, abdominal pain, and other symptoms. Therefore, pay special attention to keeping the stomach warm during this time.

 

饮食温润，宜食辛酸 Warm and damp diet, it is suitable to eat bitterness

秋分的“燥”不同于白露的“燥”，秋分的“燥”是凉燥，而白露的“燥”是“温燥”。“燥令伤肺”，因此，在饮食方面要注意多吃一些清润、温润为主的食物，如芝麻、核桃、糯米等。还可适当多吃些辛酸味、甘润或具有降肺气功效的果蔬，特别是白萝卜、胡萝卜。但也不可吃得太饱太撑，以免造成肠胃积滞。

The “dryness” of The Autumn Equinox is different from the “dryness” of White Dew. “Dryness” of The Autumn Equinox is cool dryness，White Dew is “warm dryness”. Dryness could hurt lungs, therefore, in terms of diet, pay attention to eating more moisturizing foods, such as sesame, walnuts, and glutinous rice. You can also eat more fruits and vegetables that are pungent, sweet, or have the effect of lowering lung qi, especially white radishes, and carrots. Do not overeat to avoid gastrointestinal stagnation.

 

秋分灸，除虚寒 The Autumn Equinox moxibustion prevents deficiency and cold

眼下天气转凉，燥邪、寒邪、风邪也渐渐增多。而人体毛孔收缩，免疫力下降，怕冷、感冒、咳嗽、腹泻、腰酸背痛、过敏性鼻炎等虚寒病症也随之多发。在秋分当令之时，借助阴阳消长的变化，因势利导实施艾灸，可以有效提高机体自身免疫力，温通阳气、祛风散寒、扶助正气、增强免疫力，还能润燥。

Weather is getting colder, dryer, and winds are gradually increasing. The human body’s pores shrink, the immune system increases, and cold symptoms such as cold, cough, diarrhea, backache, allergic rhinitis, etc. occur frequently. At the time of The Autumn Equinox, moxibustion can effectively improve the body’s own immunity by taking advantage of the changes in yin and yang to increase and decrease according to the situation.

早睡早起，起居有常 Keep early hours and maintain regular routine

秋分，自然界的阳气由疏泄趋向收敛，人体的生理活动也应自然界阴阳的变化，宜早睡早起。早睡顺应阴精的收藏，以养“收”气;早起则顺应阳气的舒长，使肺气得以舒展。夜愈深，寒气愈重，易入侵体内，给以后腰腿疼痛埋下隐患，还会导致咳嗽等疾病。

The Autumn Equinox, the natural yang tends to converge from dredging, and the physiological activities of the human body should also be subject to the changes in the natural yin and yang. It is advisable to go to bed and get up early. Early to bed conforms to the harvesting of yin essence to nourish the “harvest” of qi; waking early conforms to the relaxation of yang qi, so that lung qi can be stretched. Weather gets colder as the night gets deeper and the cold air can easily invade the body, which will bury hidden danger for the lower back and leg pain, and cause coughing and other diseases.

适量运动，轻松平缓 Exercise moderately, easy, and gentle

秋分养生，以“收”为主。运动宜选择轻松平缓、活动量不大的项目，比如：步行、打太极拳、骑自行车、跳舞等，以防出汗过多，阳气耗损。运动时以周身微热、尚未出汗最佳，汗出即可停止，切勿大汗淋漓，这样既可得到锻炼，又可避免寒气通过毛孔进入人体，引发疾病。运动不宜过早或过晚，最好太阳升起来之后开始，太阳落山前就结束。

The Autumn Equinox regimen focuses on “harvest”. Exercises should be easy and gentle, with little activity, such as: walking, Tai Chi, riding a bicycle, dancing, etc. To prevent excessive sweating and loss of yang energy, when exercising ensure to warm the whole body. Avoid sweating profusely, this could prevent the cold from entering the body through the pores and causing diseases. Exercise should not be too early or too late. It is best to start after the sun rises and end before the sun sets.

调养情志，放松心情 Nurture your emotions and relax your mood

秋分日照减少、气温渐降、花木凋零，一部分人容易产生忧郁伤感情绪，导致体内分泌紊乱，产生疾病。因此，要注意培养乐观情绪，保持神志安宁、心情舒畅，以适应秋天平容之气。此时最适宜的运动莫过于登山，在晴朗的日子里，登高望远，心情愉快的同时，也锻炼了身体，身心都能得到放松。

During The Autumn Equinox, the sunshine decreases, the temperature gradually drops, and the flowers and trees wither. Some people are prone to depression and sadness, leading to endocrine disorders and diseases. Therefore, we must pay attention to cultivate optimism, maintain peace of mind and a good mood, to adapt to the calm atmosphere of autumn. The most suitable exercise is hiking. On a clear day, you can hike and enjoy sceneries. This is a great way to relax your mind and you can also exercise your body, maintaining a happy mind and healthy body.

 

秋分以后汤水不能少！Soup recommendations for The Autumn Equinox!

秋分喝什么汤好呢？我们今天推荐六款滋补汤推荐，经常喝，体质会变好，抵抗力会增强！

What kind of soup is best for The Autumn Equinox? Below are recommendations of a few nourishing soups. Drinking these soups regularly will improve your physical fitness and your immune system.

 

罗汉果百合猪骨汤 Luo Han Guo (Monk fruit) Lily Pork Bone Soup

材料 Ingredients:

罗汉果 半个、无花果 8颗、百合 15克、猪骨 400克、姜 2片、盐 适量

Half a Luo Han Guo, 8 pieces of figs, 15 grams of dried lily, 400 grams of pork bones, 2 slices of ginger, salt for seasoning

做法 Instruction:

• 猪排骨洗净，用水焯一下去掉血水

Wash pork bones and blanch in boiling water

• 除百合外，把罗汉果、焯好的猪骨、无花果和姜片放入锅里，加适量的水

Except for the dried lily, put luo han guo, blanched pork bones, figs, and sliced ginger into the pot, and add appropriate amount of water

• 大火烧开后小火煲1个小时

Bring to boil, then simmer for 1 hour in low heat

• 加入百合继续煲半个小

Add dried lily and continue to boil for half an hour

• 出锅前加适量盐调味即可装碗。
  Add appropriate amount of salt for seasoning and ready to serve!

功用 Efficiency:

罗汉果百合煲猪骨汤的神奇功效:排毒轻体、润肠燥、润咽喉。对症治疗: 排毒不畅、咽喉干涩咳嗽。另外，咽喉肿痛干涩，经常咳嗽的人，也应该多喝这个汤，因为罗汉果除了润肠之外还可以清肺。

The magical effect of Luo Han Guo Lily Pork Bone Soup: detoxification, moisturizing the intestines, and moisturizing the throat. Symptomatic treatment: poor detoxification, dry throat, and cough. In addition, people who have swollen, sore, and dry throats and who often cough should also drink this soup because Luo Han Guo can clear the lungs in addition to moisturizing the intestines.

虫草花玉米骨头汤

材料 Ingredients:

虫草花 1把、干贝 12克、玉米 1根、猪骨 400克、姜 2片、盐 适量

A handful of Cordyceps Fungus, 12 grams of Dried Scallops, 1 root of corn, 400g of pork bone, 2 slices of ginger, appropriate amount of salt for seasoning

做法 Instruction：

• 骨头焯水后捞出洗干净备用
  Blanch pork bone and wash for later use
• 虫草花洗净，和干贝一起用清水浸泡20分钟
  Wash Cordyceps Fungus and soak with Dried Scallops for 20 minutes
• 一个玉米切成三截，想让汤水玉米味更足一些，再竖切成四块
  Cut corn into three pieces. For more corn flavor, cut corn vertically into 4 pieces
• 将猪骨、玉米和虫草花等材料连同姜片一起放进汤锅里
  Put pork bones, corn, and Cordyceps Fungus into the soup pot with ginger slices
• 加适量清水，盖好锅盖，大火烧开后小火炖1个半小时
  Add an appropriate amount of water, cover with lid, bring to boil on high heat and simmer for one and a half hour on low heat
• 出锅前调入食盐即可
  Season with salt before serving

功用 Efficiency：

虫草花，非草非花，它只是一种菌。鲜虫草花成美丽的金黄色，与冬虫夏草有相似的成份，但其各个成分的含量有差异，所以，虫草花并非可替代虫草，没有那般神奇，也并未被列入中药。

Cordyceps fungus is not grass or flower, it is a kind of fungus. Fresh Cordyceps Fungus turns into a beautiful golden yellow color. It has similar ingredients to cordyceps sinensis, but the content of each component is different. Therefore, Cordyceps Fungus is not a substitute for Cordyceps, and it is also not listed in Traditional Chinese Medicine category.

但其性质平和，不寒不燥，具有补肺、补肾和护肝养肝的功效，肝肾阴虚人士食用就最为适合。又因其味道不差，所以，是一种颇受欢迎的食材，多用作褒汤与药膳，是新宠。

However, Cordyceps Fungus is calm in nature, neither cold nor dry. It has the effects of nourishing the lungs, nourishing the kidneys, protecting, and nourishing the liver. It is most suitable for people with liver and kidney yin deficiency. And because of its good taste, it is a popular ingredient, and it is mostly used as a compliment soup and medicated food. It is everyone’s new favorite!

虫草花用来褒汤，汤也会呈现美丽的金黄色，而随虫草花一起来煮的食材同样会被染上一层淡淡的黄色，口味很独特却又没有异味，是大家很容易接受的养生汤。

Soups made with Cordyceps Fungus will show a beautiful golden yellow, and the ingredients cooked with the fungus will also be stained with a light-yellow color. The taste is unique but there is no peculiar smell, it is an easily accepted healthy soup for all.

 

番茄土豆牛肉汤

材料 Ingredients：

牛肉138克、番茄5只、土豆2只、姜蓉1/2汤匙、生粉1汤匙、酱油1/2汤匙、油1汤匙、白糖1/3汤匙、盐1/2汤匙。

138 grams of beef, 5 whole tomatoes, ½ teaspoon of ground ginger, 1 tablespoon of cornstarch, ½ tablespoon of soy sauce, 1 tablespoon of oil, 1/3 tablespoon of sugar, ½ tablespoon of salt.

做法 Instruction：

• 牛肉洗净，逆着纹理切成薄片，加入1汤匙生粉、1/2汤匙酱油、1汤匙油和1/2汤匙姜蓉拌匀，腌制15分钟待用。
  Wash the beef, cut into thin slices, add 1 tablespoon of cornstarch, ½ tablespoon of soy sauce, 1 tablespoon of oil, and ½ tablespoon of ground ginger. Mix well, marinate for 15 minutes, and set aside.
• 番茄洗净去蒂，切成瓣状;土豆去皮，切成条状，浸泡在清水中待用。烧热锅内3汤匙油，倒入番茄块以大火快炒，直至番茄变得稍为软身。
  Wash the tomatoes, remove the stalks, and cut into cubes; peel the potatoes, cut into strips, and soak in clean water for later use. Heat 3 tablespoons of oil in a pan, stir-fry the tomato cubes quickly over high heat until tomatoes become slightly soft.
• 往锅内注入3碗清水，倒入土豆与番茄一同炒匀，加盖大火煮沸，转中小火炖煮20分钟，至番茄完全软化。倒入腌好的牛肉搅匀，加入1/3汤匙白糖和1/2汤匙盐调味，煮至牛肉变色，即可出锅。
  Pour 3 bowls of water into pot, add potatoes and tomatoes and stir-fry together, cover and bring to boil on high heat, turn to low heat and simmer for 20 minutes, until the tomatoes are completely softened. Pour in the marinated beef and stir well, add 1/3 tablespoon of sugar and ½ tablespoon of salt for seasoning, cook until the beef changes color, and ready to serve!

功用 Efficiency：

土豆富含膳食纤维等营养素，吃后可刺激肠道蠕动，能缓解便秘。新鲜土豆煮后在水中仍能保持块状，吃起来口感很面，所以适合做汤。

Potatoes are rich in nutrients such as dietary fiber, which can stimulate intestinal peristalsis, and relieve constipation. Fresh potatoes can remain lumpy in water after being boiled, and taste very good, so they are suitable for soup.

番茄土豆和牛肉是十分常见的食材搭配，但别小看这三样东西，料理后的成品不但酸甜味美，而且荤素搭配合理，营养互补，有补血抗衰、益气强身之效，是适宜四季常食的美味佳肴。

Tomato, potato, and beef are all very common ingredients, but don’t underestimate these three ingredients. The finished product after cooking is sweet, sour, and rich in flavor, with the combination of meat and vegetables, complementing nutrition, and has the effect of nourishing blood, anti-aging, and strengthening the body. It is a delicious delicacy suitable for four seasons.

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