中国の養生学 三月の養生～この時期は「遅寝早起」を！
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中国の養生学
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三月は遅く寝て早起きしよう！
甘いもので肝を補おう！
気候の特徴：三月は春の暦の半分が過ぎようとしている時期で「啓蟄」と「春分」の二つの節気があります。
「啓蟄」とは春の雷が初めて鳴り、土の中で冬眠していた昆虫達が驚いて目を覚ますことを表します。一般的な気候の規律によると啓蟄の前後から各地で気温が暖かくなり始め、春の雷が発生し、冬眠していた動物が目覚めて土から出てきて活動を始めます。雨の日もだんだん多くなり春の種蒔きに良い時期となります。
春分の『分』とは半分過ぎたという意味があります。これはまさに農家が一番忙しい時期であり、春の暖かさで花が咲き始める時期でもあります。
中国医学では、春は肝臓に影響があるとされています。肝の気が旺盛になりますが脾（消化器系）は傷みやすくなります。そこで春は甘味のあるものを多く食べ酸味のものは食べ過ぎないようにして脾を養いましょう。
養生の原則：春と夏は陽を補う･･･《黄帝内経》より
養生のポイント：春は肝臓を大切にしましょう。
春は常に疲れを感じて気力がなく、ボーッとして眠たく朝もなかなか起きられず、民間では「春困」と言われています。これは人体の生理的機能が季節の変化に合わせて現われ始めた一種の正常な生理現象なのです。
三月は、自然界の現象および自分の体質に合わせて合理的に精神、日常生活、飲食の調整により療養をしましょう。
《黄帝内経》によると「春の三月は古きから新しきに入れかわる時期である。天地が生気を備え万物が栄える。夜は遅めに寝て朝は早く起き、庭をゆったりと散歩し、髪を解いてのびのびと行動し、意思を生じさせる。」と言われています。これは春は万物が生き返る時期で、夜更かししても良いが、早く起きゆっくりと散歩などすることで、精神を快適にし身体を健康にしましょう、ということです。ただし北の方の地域は気温は割と寒いので、朝晩の温度差が大きい地域の人は暖かくするように気をつけましょう。
春は肝臓に影響するので、しっかり養生しないと肝臓を傷めます。現代流行病学の調査によると春は肝臓病の発生率が高い季節で、肝臓を養い保護して春の伝染病の流行を防ぐことが大切といわれます。
飲食の注意：酸味を控えて甘味を増やし脾の気を養う
春の飲食は節季の変化に合わせ、各人の体質の状況も考えることが必要です。「春と夏は陽を補う」ことを原則として、陽の気を補うものを多く食べるのが適切です。唐の時代の薬学王の孫思邈は「春の日は酸味を省き甘味を増やし脾の気を補うのが宜しい」と述べています。中医学では脾や胃は後々の健康状態の元になると考えられているため、春は肝臓に影響し肝の気が旺盛だと脾を傷めるので、春は甘味のものを多く食べ酸味のものを少なくして脾を補うようにしましょう。
ナツメ、おこげ、ヤマイモ、ニラ、ホウレン草、ナズナ、鶏肉、鶏肝などの甘いのものを多めに食べましょう。
トマト、レモン、ミカンなどの酸味のものを食べるのは少なめにしましょう。
オススメの療法レシピ：ヤマイモ粥
材 料：新鮮なヤマイモ 100〜200g うるち米 100g
作り方：ヤマイモを洗って皮をむき、適度な大きさに切り米と一緒に煮る。
効 能：ヤマイモは脾臓や腎臓を健やかにし、肺を補います。
三月：晚睡早起 食甜养肝
气候特点：三月是春天将要过一半的时候，包含“惊蛰”和“春分”两个节气。
“惊蛰”是指春雷初响，惊醒蛰伏中的昆虫。按照一般气候规律，“惊蛰”前后各地的天气已开始转暖，并渐有春雷的出现，冬眠的动物开始苏醒出土活动。雨水渐多，是春播的有利时机。
春分的“分”，是过了一半的意思。此时正是农家最忙的时节，也应该是春暖花开的时节。中医认为，春天应肝，肝气旺可伤脾。因此，春季要注意多食甜，少食酸以养脾。
养生原则：“春夏养阳”
养生关键：春养肝
春天，人们常感到困乏无力、昏沉欲睡，早晨醒来也较迟，民间称之为“春困”。这是人体的生理功能随季节变化而出现的一种正常生理现象。三月的养生要根据自然物候现象及自身体质差异进行合理的精神、起居、饮食的调养。
《黄帝内经》曰：“春三月，此谓发陈。天地俱生，万物以荣。夜卧早起，广步于庭，披发缓行，以使志生。”这就是说，春天万物复苏，应该晚睡早起，散步缓行，这样可以使精神愉快、身体健康。但处于北方气温较低，早晚温差大地区的人还要注意保暖。春季应肝，如养生不当，可能伤肝。现代流行病学调查表明，春天属肝病高发季节，要注意养肝、保肝，防止春季传染病的流行。
饮食调养：“省酸，增甘，以养脾气”
春季的饮食既要根据节气变化，又要考虑个人的体质情况。以“春夏养阳”为主要原则，也就是适当多吃能温补阳气的食物。唐代药王孙思邈说：“春日宜省酸，增甘，以养脾气。”中医认为脾胃是后天之本，春天应肝，肝气旺可伤脾，所以春季要注意多食甜，少食酸以养脾。
多食甜 如大枣、锅巴、山药、韭菜、菠菜、荠菜、鸡肉、鸡肝等。
少食酸 如西红柿、柠檬、橘子等。
推荐食疗：
山药粥
用料：鲜山药100~200克，粳米100克。
制法：将山药洗净去皮切块，与粳米同煮。
功用：山药健脾益肾补肺。
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