（来源：劳动午报） 俗话说"冬练三九，夏练三伏"。巩勋说，"三九天"里借适度锻炼增强体质，应顺应冬季"闭藏"的养生原 则，可在午后选择太极拳、八段锦等温和运动，以微汗为度；运动前充分热身，运动后及时添衣擦汗， 可饮温热水或姜枣茶温中散寒；体质虚寒者及严重心脑血管疾病患者宜暂缓锻炼。 小寒节气是"敛精藏气、扶元固本"的养生关键期。专家提示，拔罐、刮痧、艾灸等中医疗法成为顺应时 节的温养优选，能够助力机体蓄积阳气，为来年的健康体质夯实基础。 （新华） 转自：劳动午报 昨天迎来冬季的第五个节气"小寒"。此时，我国多地进入全年最冷时期，中医专家提示，寒邪容易引发 呼吸系统疾病、心脑血管疾病及风湿类疾病，养生防病的关键在于"温经散寒，固本培元"。 中国中医科学院广安门医院风湿病科副主任医师巩勋介绍，中医认为，小寒之"寒"属"阴邪"，最易耗伤 人体阳气，而寒邪兼具收引、凝滞之性，会阻滞气血经络运行，因此，这一时期人们易患感冒、哮喘、 流感、慢性支气管炎等呼吸系统疾病，出现风湿痹痛或腹痛腹泻，高血压、冠心病等心脑血管疾病也容 易加重。 "小寒节气养生需顺应冬季'藏精'的自然规律。"巩勋说，饮食应注重温补散寒、滋阴润燥，可适 ...

1月5日迎来冬季的第五个节气"小寒"。此时，我国多地进入全年最冷时期，中医专家提示，寒邪容易引 发呼吸系统疾病、心脑血管疾病及风湿类疾病，养生防病的关键在于"温经散寒，固本培元"。 俗话说"冬练三九，夏练三伏"。巩勋说，"三九天"里借适度锻炼增强体质，应顺应冬季"闭藏"的养生原 则，可在午后选择太极拳、八段锦等温和运动，以微汗为度；运动前充分热身，运动后及时添衣擦汗， 可饮温热水或姜枣茶温中散寒；体质虚寒者及严重心脑血管疾病患者宜暂缓锻炼。 "小寒节气是'敛精藏气、扶元固本'的养生关键期。"湖南中医药大学第一附属医院院长朱镇华提示，拔 罐、刮痧、艾灸等中医疗法成为顺应时节的温养优选，能够助力机体蓄积阳气，为来年的健康体质夯实 基础。据新华社 中国中医科学院广安门医院风湿病科副主任医师巩勋介绍，中医认为，小寒之"寒"属"阴邪"，最易耗伤 人体阳气，而寒邪兼具收引、凝滞之性，会阻滞气血经络运行，因此这一时期人们易患感冒、哮喘、流 感、慢性支气管炎等呼吸系统疾病，出现风湿痹痛或腹痛腹泻，高血压、冠心病等心脑血管疾病也容易 加重。 "小寒节气养生需顺应冬季'藏精'的自然规律。"巩勋说，饮食应注重温补散寒、滋阴润燥，可 ...

据新华社电 1月5日将迎来冬季的第五个节气"小寒"。此时，我国多地进入全年最冷时期，中医专家提 示，寒邪容易引发呼吸系统疾病、心脑血管疾病及风湿类疾病，养生防病的关键在于"温经散寒，固本 培元"。 中国中医科学院广安门医院风湿病科副主任医师巩勋介绍，中医认为，小寒之"寒"属"阴邪"，最易耗伤 人体阳气，而寒邪兼具收引、凝滞之性，会阻滞气血经络运行，因此，这一时期人们易患感冒、哮喘、 流感、慢性支气管炎等呼吸系统疾病，出现风湿痹痛或腹痛腹泻，高血压、冠心病等心脑血管疾病也容 易加重。 "小寒节气养生需顺应冬季'藏精'的自然规律。"巩勋说，饮食应注重温补散寒、滋阴润燥，可适当多吃 羊肉、鸡肉、核桃等温性食物，搭配生姜、花椒增温驱寒，推荐当归生姜羊肉汤、黑米粥，尽量少食生 冷黏腻之物以防伤脾。 起居方面，则应尽量早卧晚起，以充足睡眠补养阳气，午后晒背亦可补阳；重点做好头、颈、腰腹、足 等部位保暖；室内适度通风但避免冷风直吹。 俗话说"冬练三九，夏练三伏"。巩勋说，"三九天"里借适度锻炼增强体质，应顺应冬季"闭藏"的养生原 则，可在午后选择太极拳、八段锦等温和运动，以微汗为度；运动前充分热身，运动后及时添衣擦汗， 可 ...

Core Viewpoint - The article emphasizes the importance of winter nourishment according to traditional Chinese medicine, highlighting that winter is a time for energy storage and immune enhancement to prepare for the upcoming seasons [1]. Group 1: Importance of Winter Nourishment - Traditional Chinese medicine suggests that winter is a time for "storing" energy, where the body's metabolism slows down, making it easier to absorb nutrients [1]. - Adequate nourishment during winter can enhance the body's immunity and lay a solid foundation for health in the following spring and summer [1]. Group 2: Guidelines for Nourishment - Different body types require tailored nourishment methods and ingredients; blindly supplementing can be counterproductive [2]. - A balanced approach is essential, with gradual increases in nourishment and a mix of food types to ensure comprehensive nutrition [2]. - Maintaining a regular sleep schedule is crucial for maximizing the benefits of winter nourishment [2]. Group 3: Recommended Ingredients - It is advised to consume warm foods and limit cold items during winter; red meats like lamb and beef are recommended for their protein and iron content [3]. - Black foods and root vegetables are particularly beneficial in winter, with options like black sesame, black rice, sweet potatoes, and yam being highlighted [3]. - Vegetables such as cabbage and radish are essential for winter diets, aiding digestion and nutrient absorption [3]. Group 4: Specific Nourishing Recipes - "Angelica Ginger Lamb Soup" is recommended as an effective winter nourishing dish, combining lamb, ginger, and angelica for their warming and blood-nourishing properties [4].

Core Viewpoint - The article discusses dietary recommendations for warming the body during winter, particularly for individuals experiencing cold extremities, which is linked to traditional Chinese medicine concepts of insufficient yang energy and blood circulation [1]. Dietary Recommendations - **Angelica and Ginger Lamb Soup**: Ingredients include 10g of angelica, 15g of ginger, and 250g of lamb, cooked until tender. This dish is effective for warming the body, nourishing blood, and alleviating cold pain, suitable for those with symptoms of cold extremities and abdominal cold pain [3][4]. - **Warming Beef Soup**: Made with small pieces of beef, 5g of ginger, 3g of pepper, 3g of dried tangerine peel, and 3 red dates. This soup helps to warm the body, dispel cold, and strengthen the spleen, particularly for individuals with cold abdominal pain and weak spleen function [4][5]. - **Yellow Chicken Soup**: Ingredients include one yellow hen, 250g of angelica, 20g of astragalus, 15g of ginger, and 200g of glutinous rice. The soup is beneficial for nourishing qi and blood, and is suitable for those with cold extremities, pale complexion, fatigue, and cold sensitivity [5][6]. - **Astragalus and Yam Porridge**: Prepared with 20g of astragalus, 51g of rice, and 30g of fresh yam. This porridge is effective for boosting qi, strengthening the spleen, and warming the body, ideal for those experiencing fatigue and cold extremities [7][8]. - **Longan and Red Date Tea**: Made with 10g of longan meat and 5 red dates, boiled for 15 minutes. This tea is a traditional warming drink that nourishes the heart and spleen, suitable for those with insomnia, forgetfulness, and palpitations [12][13]. - **Red Date and Dried Tangerine Peel Tea**: Ingredients include 3 slices of ginger, 6 red dates, and 5g of dried tangerine peel, boiled for 10 minutes. This tea helps to dispel cold, regulate qi, and nourish blood, suitable for those with cold stomach pain and poor appetite [14][15]. Additional Advice - The article emphasizes that dietary therapy should be gradual, and if symptoms persist or worsen, individuals should seek medical attention to rule out underlying causes. It also suggests engaging in appropriate physical activity and maintaining warmth to enhance blood circulation and improve cold resistance [16].

Core Viewpoint - The article discusses the common issue of cold hands and feet among women during winter, attributing it to traditional Chinese medicine concepts of blood deficiency and cold stagnation, and offers three improvement suggestions [1]. Summary by Relevant Sections Dietary Recommendations - The article recommends a specific dietary remedy: a soup made with angelica (Danggui), ginger, and lamb. Angelica is noted for its blood-nourishing properties, ginger for warming the body, and lamb for its ability to replenish energy and blood [1]. Lifestyle Interventions - It emphasizes the importance of lifestyle changes, particularly keeping the abdomen, waist, and lower limbs warm, as these areas contain significant meridians and acupoints that can help alleviate cold extremities [1]. Daily Habits - The article suggests that individuals should develop a daily habit of soaking their feet for 15-20 minutes at a temperature of around 40 degrees Celsius, which can promote blood circulation and warmth [1].

Core Viewpoint - The article discusses the traditional Chinese medicine (TCM) approach to winter dietary supplementation, emphasizing the importance of proper timing and individual health conditions for effective nourishment during the winter season [1][2]. Group 1: Winter Supplementation Guidelines - TCM advocates for "winter supplementation" based on the principle of "heaven and man in harmony," suggesting that winter is a time for the body to store energy and enhance vitality for the coming spring [1]. - Supplementation should ideally begin from the start of winter until just before spring, with adjustments based on regional climate differences [1]. - Not everyone is suitable for winter supplementation; individuals with respiratory infections, coughs, high fevers, or those with damp-heat constitution should avoid it [1][2]. Group 2: Recommendations for Specific Groups - Elderly individuals often experience multiple organ function declines and chronic diseases, making them more susceptible to "insufficient absorption" of supplements; thus, they should adopt a gradual approach to supplementation [3]. - Recommended foods for the elderly include ingredients that strengthen the spleen and enhance energy, such as Poria and yam, along with warming dishes like walnut porridge and mutton porridge [3]. - Women experiencing cold extremities and pale complexion should consider warming soups like angelica and ginger mutton soup, along with practices to maintain warmth [3]. Group 3: Traditional Methods of Supplementation - The use of medicinal pastes (膏方) is highlighted as a traditional method for winter supplementation, which has been practiced for over a thousand years [4]. - Medicinal pastes are tailored to individual health conditions and are suitable for chronic disease patients and those in suboptimal health, requiring professional diagnosis and dynamic adjustments [4].

Group 1 - The core viewpoint of the article discusses the issue of cold extremities in women during winter, linking it to traditional Chinese medicine concepts of blood deficiency and insufficient yang energy [3] - The article highlights that cold extremities are a manifestation of internal energy deficiency and poor blood circulation, exacerbated by cold weather [3] - It presents dietary recommendations for affected individuals, suggesting a soup made of angelica, ginger, and lamb to nourish blood and warm the body [3] Group 2 - The article emphasizes lifestyle interventions, such as keeping the abdomen, waist, and lower limbs warm to improve circulation and alleviate cold extremities [3] - It recommends a daily foot soaking routine at a temperature of around 40 degrees Celsius for 15-20 minutes to promote blood flow and warmth [3]

Core Points - The article emphasizes the importance of health preservation during the winter season, particularly during the "Lidong" solar term, which marks the beginning of winter and signifies the need for nurturing the body's internal energy and protecting against cold [6]. Group 1: Dietary Recommendations - A recommended dish is "Red Date, Longan, and Goji Berry Porridge," which includes 10 red dates, 10 longans, 10 grams of goji berries, and 100 grams of glutinous rice, providing warmth and nourishment to the body [3]. - Another suggested dish is "Angelica and Ginger Lamb Soup," made with 9 grams of angelica, 15 grams of ginger, and one pound of lamb, known for its warming and pain-relieving properties [4]. - "Ginger, Jujube, and Rose Tea" is also recommended, consisting of 3 slices of ginger, 5 jujubes, and 10 rose flowers, which helps to dispel cold and warm the stomach [5]. Group 2: Health Preservation Principles - The article outlines that during Lidong, the body's yang energy should be conserved, and it is essential to protect the lower back, navel, and soles of the feet to maintain vitality [6]. - It advises against consuming raw, cold, and greasy foods, suggesting a focus on warming and nourishing the spleen and kidneys while avoiding excessive warming that could harm the yin [7].

Core Viewpoint - The article emphasizes the importance of dietary therapy during the summer to dispel internal cold, particularly for individuals with conditions like "spleen and stomach deficiency" and "cold intolerance" [3][25]. Group 1: Dietary Principles - The article outlines three key principles for dietary therapy: 1. **Warm Supplementation**: Focus on nourishing the spleen and kidney yang to dispel internal cold by choosing warm-natured ingredients [6][7]. 2. **Avoid Cold Foods**: Caution against consuming cold foods and drinks, especially those taken directly from the refrigerator, to protect the spleen and stomach [8][9]. 3. **Use of Spicy Ingredients**: Incorporate warming spices like ginger, garlic, and cinnamon to disperse cold and avoid excessive heat [10]. Group 2: Recommended Dietary Recipes - The article provides several recipes aimed at dispelling cold: 1. **Ginger and Jujube Tea**: Made with 10g of codonopsis, 15g of goji berries, 6 jujubes, and ginger, this tea is suitable for those with insufficient qi and cold intolerance [13][14]. 2. **Flower and Chenpi Drink**: A blend of dried osmanthus, rose, and dried tangerine peel, this drink helps regulate qi and is suitable for those with spleen and stomach deficiency [15]. 3. **Angelica and Ginger Lamb Soup**: This soup, made with angelica, ginger, and lamb, is beneficial for those with cold-related menstrual pain and general cold intolerance [19].