□秦拓夫 那是个温热的午后，刚从县林业局退休的我，走在回家的山道上。忽听有扑腾的声音，我拨开灌木，见 一只灰褐色大鸟在地上挣扎。这是一只成年雌性乌林鸮，俗称猫头鹰，国家二级保护动物。它浑身是 血，左脚主骨已断，连皮耷拉着，一看，我就明白是火铳霰弹造成的。乌林鸮那双圆睁的眼睛，像是一 片浓缩的、幽深的夜。此刻，它的眼眸里，没有愤怒也没有恐惧，只有一种极深极沉的悲哀。那悲哀如 此纯粹，直直地望到我心里。我顿时觉得自己的眼眶有些潮湿，一种超越物种的、近乎本能的怜爱悄然 漫上心头。我没有细想，便紧紧搂着这受伤的生灵，匆匆带回镇上的家。 将这只鸟带回家，是需要勇气的。在我们当地的民间传说里，猫头鹰扮演着不祥的角色。 二十多天后，乌林鸮能在客厅扑翅跳跃了。我和妻子高兴地抚摸它的头，它在我们面前温顺地低鸣。 一天中午，它忽然振翅飞向蓝天。不久，它又飞落阳台，跳到客厅里，走到妻子脚边，用喙轻触她的脚 背。它这次"出走"让我们明白：它属于山林。爱它，就该给它自由。我们决定送它回"家"，取名"相思 鸮"。 放归那夜，月华如水。我和妻子提着鸟笼到三公里外的那片山林。我颤抖着手拉开鸟笼门对它说："回 家吧……以后常回来看看。" 谁知 ...

Core Viewpoint - The article emphasizes the importance of a balanced and nutritious diet during winter to enhance immunity and adapt to colder temperatures, highlighting specific dietary recommendations to prevent common winter illnesses. Group 1: Energy Supply - Adequate energy intake is crucial in winter as the body requires more calories to maintain normal temperature and physiological activities, necessitating an increase in caloric consumption [2] - It is recommended to mix staple foods like rice and grains, incorporating options such as millet, corn, and whole grains to ensure a balanced diet [2] - Daily oil intake should be controlled to below 25 grams, preferably using unsaturated fats from plant oils, while avoiding excessive animal fats [2] Group 2: Protein Intake - Sufficient protein intake is essential for synthesizing antibodies that help the body resist cold and infections, with recommendations to include lean meats, fish, eggs, and dairy in meals [3] - Each meal should ideally contain about one-third of protein, with specific examples provided for breakfast, lunch, and dinner [3] - While animal proteins are generally superior, care should be taken to avoid excessive fat intake, with suggestions for lean cuts of meat [3] Group 3: Vitamins and Minerals - Increased demand for vitamins related to energy metabolism, particularly vitamin B2, is noted, with animal liver, eggs, and milk as good sources [4] - Vitamin C is highlighted for its role in enhancing cold resistance and collagen synthesis, with fresh fruits and vegetables recommended, particularly winter jujubes [5] - Vitamin A is important for maintaining the health of epithelial tissues, with suggestions for daily vegetable intake to ensure adequate levels [5] Group 4: Calcium and Iron - Calcium intake is emphasized, especially for children and the elderly, with dairy products recommended as primary sources [6] - Iron-rich foods are necessary to support blood circulation and immune function, with animal sources being more easily absorbed than plant sources [7] Group 5: Zinc and Dietary Practices - Foods rich in zinc, such as red meat and shellfish, are recommended to reduce infection risk during winter [8] - It is advised to avoid raw and cold foods to prevent gastrointestinal irritation, and to limit the consumption of overly fatty foods to maintain digestive health [9][10]

Core Viewpoint - The article emphasizes the importance of maintaining bone health, particularly in individuals aged 30-35 and older, to prevent conditions like osteoporosis and associated fracture risks. It highlights the prevalence of low bone mass in the population and suggests a three-step strategy for bone health management. Group 1: Prevalence and Risks - The peak bone mass is reached in youth, and after age 30-35, there is a gradual decline leading to low bone mass, which can progress to osteoporosis if not addressed [1] - In China, the prevalence of low bone mass is 40.9% among individuals aged 40 and above, and 47.5% among those aged 60 and above [1] Group 2: Step 1 - Scientific Assessment - Individuals should calculate their BMI using the formula: weight (kg) ÷ height (m)², aiming for a healthy range of 18.5-23.9 for adults aged 18-64 [2] - Weight changes should be monitored, especially in older adults, with specific BMI targets set for different age groups [2] - Regular bone density tests are recommended for those over 40 or with risk factors, using various screening methods to identify low bone mass early [2] Group 3: Step 2 - Nutritional Reinforcement - Adequate calcium intake is crucial, with recommendations of 300-500 ml of dairy products daily, along with increased consumption of soy products and dark green vegetables [3] - Vitamin D supplementation is advised through outdoor activities and diet, including fatty fish and egg yolks [4] - Sufficient intake of high-quality protein from fish, poultry, eggs, lean meats, and legumes is essential for bone health [5] Group 4: Step 3 - Effective Exercise - Regular physical activity is vital, with a recommendation of at least 150 minutes of moderate-intensity exercise weekly, adjusted for older adults [6] - Aerobic exercises such as running, walking, swimming, dancing, and cycling are effective for stimulating bone growth [7] - Strength training exercises, including resistance training with bands or weights, are recommended to enhance muscle strength and protect bones [7]

Group 1 - The article emphasizes the importance of regulating qi and blood, especially for women, after the White Dew season due to symptoms of fatigue and poor health [1] - Dietary adjustments are recommended, including the intake of iron, protein, and vitamin-rich foods such as animal liver, lean meat, red dates, and goji berries, while avoiding cold foods [1] - Herbal soups made from ingredients like Angelica and Astragalus can be beneficial, but should be tailored to individual constitution and not overconsumed [1] Group 2 - Moderate exercise is suggested to promote qi and blood circulation, with activities like brisk walking and yoga being ideal, while intensity should be kept low [3] - It is advised to avoid intense workouts that may deplete qi and blood, especially during menstruation, and to maintain warmth [4] Group 3 - For severe cases of qi and blood deficiency, traditional Chinese medicine (TCM) approaches are recommended [6] - Acupuncture at specific points such as Zusanli and Sanyinjiao, along with moxibustion at Guanyuan and Qihai, can help in warming and supplementing qi and blood [7] - Massage therapy is also suggested to improve qi and blood circulation [7]

Group 1 - The core issue of childhood obesity during summer vacations is influenced by irregular eating habits, lack of physical activity, and misconceptions about healthy weight gain [2][3]. - Experts emphasize that summer is a critical period for managing children's weight and suggest establishing a regular routine, ensuring outdoor activities, and replacing snacks with fruits [2][3]. - Proper dietary choices are essential, including fresh fruits and vegetables, quality proteins, and balanced meals to avoid excessive weight gain [3][6]. Group 2 - Regular health check-ups are crucial for monitoring children's growth indicators, including height and weight, to assess their development accurately [4]. - The Body Mass Index (BMI) is a key metric for diagnosing overweight and obesity in children, with specific thresholds indicating potential weight issues [4]. - It is advised that children should not rely on dieting for weight loss, as it can lead to nutritional deficiencies and other health issues [5][6].

Hydration - It is essential to drink water regularly and consume water-rich foods to maintain hydration during high temperatures. The amount of water intake should be based on sweat loss, temperature, and activity level [1] - Sweet beverages do not provide necessary electrolytes like sodium and potassium, making options like fruits, vegetables, nutritious porridge, soup, and lightly salted water better choices for hydration [1] Salt Supplementation - Sodium and potassium are lost through sweat, so it is important not to overly restrict salt intake in hot conditions. Light saltwater is recommended for replenishment [2] - Dietary sources should be prioritized for salt intake, with a variety of soups suggested to enhance daily salt consumption. In cases of high sweat loss, electrolyte-rich beverages may be necessary [2] Increased Vegetable and Fruit Intake - The need for vitamins B1, B2, C, and β-carotene increases in high temperatures, making it important to consume more fruits and vegetables to replenish lost nutrients [3] - Daily recommendations include at least 500g of vegetables and 400g of fruits, focusing on potassium and vitamin-rich options [3] Quality Protein Intake - Protein requirements slightly increase in hot weather, with a recommended energy contribution of 12%-15% from protein, half of which should be high-quality sources [4] - Foods rich in quality protein such as fish, shrimp, eggs, dairy, and lean meats should be included, with specific daily intake recommendations for dairy and soy products [4] Carbohydrate Consumption - Carbohydrates are a vital energy source, and it is advisable to choose complex carbohydrates like whole grain bread and brown rice to provide sustained energy without causing blood sugar spikes [5] Appetite Stimulation - Due to reduced digestive secretions in high temperatures, meals should be visually appealing and varied to stimulate appetite. Light soups before meals can help enhance digestion and appetite [6][7] - Cold dishes and small amounts of cold drinks can also aid in appetite stimulation, but should be consumed in moderation to avoid gastrointestinal discomfort [7] Food Safety - High temperatures accelerate food spoilage and bacterial growth, necessitating strict food hygiene practices. Freshly prepared foods should be prioritized, and stored foods must be checked for quality before consumption [8]