中国語で知る季節の養生法・・・秋の養生

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けだるい秋は・・・

秋になると、体が怠くて、疲労感を感じる人が少なくないでしょう。
昔から百姓たちの間ではよく「春は眠く、秋は怠く、夏は居眠りする」とよく言われています。秋は燥気（そうき）が溢れ、体の津液（しんえき）が不足し、五臓六腑の陰気と陽気のバランスが崩れてきて、咳をしたり、消化機能が低下する原因となります。その上、日中は暑いが朝晩は冷える、と体調管理が難しい季節です。原因は全て秋の乾燥からなのです。
※四季の五気（春は風気、夏は熱気、秋は燥気、一年中湿気）
※津液とは…五臓六腑からでてくる分泌物

ですから、以下のいくつかの注意事項を肝に銘じ、乾燥した空気になれ、自己の体調管理をしっかりとしましょう。

1.できるだけ、睡眠時間を保つ。
休息時間をしっかり取り、徹夜はやめて、可能であれば10時頃に就寝する。昼間の学習や仕事を効率良くはかどらせるために、早起き早寝の習慣を身につけ、昼食後、眠気と怠さを防ぐためにも、20分ほど休憩(仮眠）時間を取りましょう。

2.おおいに日光浴し、身体を鍛える。
積極的に戸外に行って身体を鍛えること。ただ、激しい動きでなく、軽く汗をかく程度で構いません。大量の汗をかかないこと。汗をかきすぎると、逆効果です。一番良い時間帯は午後の6時、夕暮れの太陽を浴び、ジョギングするのがとても良い方法です。中国語には“律动于秋”という言葉があるように、動きをコントロールしながら秋をすごすのがよいでしょう。

3.果物と野菜をたっぷり食べる。
果物と野菜は集中力や脳の働きを促進し、その中に含まれているビタミン中の酵素は、肝臓を助けながら体に溜まっている疲労時の老廃物を流し、代謝を促してくれます。紫キャベツ、カリフラワー、レタス、セロリ、白菜など経済的で食べやすい野菜をたっぷり使って、ぜひご家族に献立をつくってあげください。

4.観葉植物をたっぷりと、華やかな服装で。
仕事の空間に華やかな飾りを増やし、観葉植物などを置くこと、女性は華やかな装いをすることで、人間の視覚から、興奮や喜びを刺激し、体の疲労を癒してくれます。

5.音楽を聴く
音楽を聴くことで、疲労した体が癒されます。睡眠を促すような歌を聴くのも良いことです。

学楽は学習の中でこのような季節の養生を学んでいます。養生法を知ることで、体調の不調を防ぎ、自らの健康管理にも役立っています。
京都国際交流会館教室ではこのような養生学にも力を入れています。京都国際交流会館教室はこちら→http://haowenyuan.sakura.ne.jp/aboutclass/kcif/

进入秋季后，很多人都出现乏力、疲劳等秋乏现象，俗话说“春困秋乏夏打盹” 秋天气候干燥，会伤到人的津液，因此会造成人的阴液不足，阳热旺盛 从而导致人体内阴阳失衡，便出现了身体乏力、咳嗽、消化不良等的症状。且之白天炎热，早晚凉爽，很难照顾好身体。这些都是秋燥造成的。

这样我们就要好好调理自己，适应这个秋燥了，分享几个妙招吧！

1.想尽办法保持充足睡眠
注意多休息，不要熬夜，尽量争取在晚上10点左右入睡； 养成早睡早起的好习惯，以保证白天的工作和学习效率 特别是中午适当午休，这样有利于化解困顿情绪 保证中午一定要休上20分钟左右

2.多晒太阳多锻炼
我们要积极锻炼，多到户外活动，但注意不宜进行高强度和剧烈运动 锻炼时应以微汗为适，切忌大汗，这样会使自己的身心更加疲劳，秋乏更加严重 ，在6点左右晒着微微的太阳，快步走是一个很好的办法，这是个动动叫“律动于秋”。

3.多吃果蔬
多吃蔬菜水果利于提神醒脑，果蔬中的维生素作为辅酶能协助肝脏把人体疲劳时积存的代谢物尽快排除掉，使人消除疲劳 紫甘蓝、花椰菜、芹菜、油麦菜、小白菜等都是既经济又食用的时令菜，不妨多做一些给自己和家人。

4.多置一些花草，多穿些艳丽的衣服
在工作间添置一些色彩艳丽的饰物以及花草，女性可以多穿一些颜色比较明快的服饰 ，在视觉上给我们的身体传递兴奋、喜悦的信号，减少乏困。

5.听音乐
听音乐解乏，多听一些轻柔的音乐，对睡眠也有很大的帮助。