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--> 00:01.353\n吃。\n\n00:02.775 --> 00:03.224\n大家好，\n\n00:03.424 --> 00:11.074\n今天我们中医进校园之节气养生系列的讲座为冬至养生，\n\n00:11.574 --> 00:12.975\n敛阴护阳，\n\n00:13.475 --> 00:14.875\n养肾藏精。\n\n00:17.093 --> 00:22.093\n冬至养生冬至是中国传统节气之一，\n\n00:22.343 --> 00:26.142\n是24个节气中的第22个节气。\n\n00:27.118 --> 00:33.667\n民间由此开始数九计算寒天冬至是数九的第一天。\n\n00:34.018 --> 00:35.868\n所谓冷在三九，\n\n00:36.417 --> 00:37.268\n俗话说，\n\n00:37.818 --> 00:39.818\n孩子冬至调得好，\n\n00:40.068 --> 00:42.268\n来年春夏长得高。\n\n00:43.068 --> 00:47.268\n冬至的养生总的原则是秋冬养阴，\n\n00:47.667 --> 00:49.167\n冬季养肾。\n\n00:50.702 --> 00:50.902\n嗯。\n\n00:52.094 --> 00:53.993\n至就是到达的意思。\n\n00:54.831 --> 00:58.280\n到达了一个终点也是来到一个新起点。\n\n00:58.680 --> 01:00.131\n译者因。\n\n01:01.229 --> 01:01.630\n极之，\n\n01:01.630 --> 01:04.029\n至二者阳气始，\n\n01:04.029 --> 01:06.879\n至三者日行南至，\n\n01:07.279 --> 01:09.580\n故谓之冬至也。\n\n01:10.930 --> 01:14.430\n冬至是一年之中阴气最重的一天，\n\n01:14.880 --> 01:18.680\n从冬至开始就进入三九天。\n\n01:20.065 --> 01:21.565\n借助节气的特点，\n\n01:21.665 --> 01:27.114\n帮助小朋友们温补阳气也会进入最后一个阶段，\n\n01:27.614 --> 01:31.915\n此时也是一年中进补的最佳时机。\n\n01:33.167 --> 01:34.068\n这个时节，\n\n01:34.068 --> 01:39.468\n利用节气的特点来帮助我们小朋友们调理脾肾，\n\n01:39.968 --> 01:44.517\n以利于来年的春生、夏长、秋收，\n\n01:44.968 --> 01:48.318\n来为来年的生长发育打好基础。\n\n01:50.567 --> 01:51.516\n冬至养生，\n\n01:51.967 --> 01:53.317\n养肾为先，\n\n01:53.616 --> 01:54.991\n寒气内应，\n\n01:54.991 --> 01:55.317\n肾。\n\n01:56.327 --> 01:56.726\n肾。\n\n01:57.833 --> 01:58.583\n在中医中，\n\n01:58.734 --> 02:01.134\n是人体生命的原动力，\n\n02:01.333 --> 02:03.634\n是人体的先天之本。\n\n02:04.134 --> 02:07.283\n冬季人体阳气内敛，\n\n02:07.433 --> 02:10.434\n人体的生理活动也有所收敛。\n\n02:11.207 --> 02:11.658\n此时，\n\n02:12.007 --> 02:18.957\n肾既要为维持冬季热量支出储备足够的能量，\n\n02:19.457 --> 02:22.757\n又要为来年储存一定的能量，\n\n02:23.108 --> 02:27.207\n所以此时养肾至关重要。\n\n02:27.658 --> 02:28.507\n饮食上，\n\n02:28.858 --> 02:31.658\n我们要时刻关注肾的调养，\n\n02:32.158 --> 02:34.057\n注意热量的补充，\n\n02:34.408 --> 02:38.457\n要多吃一些动物性的食品和豆类。\n\n02:39.195 --> 02:41.395\n补充维生素和无机盐，\n\n02:41.895 --> 02:49.244\n比如羊肉、鸭肉、鹅肉、大豆、核桃、栗子。\n\n02:50.046 --> 02:58.246\n木耳、芝麻、红薯、萝卜等等均是冬季相宜的食物。\n\n03:00.322 --> 03:01.222\n饮食调养。\n\n03:02.126 --> 03:03.126\n藏精补肾。\n\n03:04.402 --> 03:06.203\n在我们日常的饮食当中，\n\n03:06.552 --> 03:10.102\n应当以补阳、补精、补肾为主。\n\n03:11.255 --> 03:13.755\n日常饮食宜多样化，\n\n03:14.205 --> 03:16.804\n注意谷物、肉类。\n\n03:17.929 --> 03:20.179\n瓜果蔬菜的合理搭配，\n\n03:20.679 --> 03:24.529\n不宜过食辛辣、燥热、肥腻的食物，\n\n03:25.029 --> 03:30.479\n而应该适当的多吃一些具有滋补津液作用的食物。\n\n03:31.414 --> 03:40.714\n例如黑芝麻、黑豆、黑米、黑枸杞、发菜、葵花籽、酵母、乳制品等等。\n\n03:41.488 --> 03:42.839\n另外簸箕，\n\n03:42.988 --> 03:43.789\n莲藕，\n\n03:44.039 --> 03:44.438\n梨，\n\n03:45.289 --> 03:45.988\n萝卜，\n\n03:46.089 --> 03:46.839\n白菜，\n\n03:47.039 --> 03:47.839\n山药，\n\n03:47.988 --> 03:48.839\n羊肉。\n\n03:50.945 --> 03:53.794\n姜茶等等也是不错的选择。\n\n03:55.391 --> 03:58.091\n冬至最重要的养生就是保暖。\n\n04:00.572 --> 04:00.972\n保暖。\n\n04:01.908 --> 04:04.207\n可以使我们身体暖暖的，\n\n04:04.457 --> 04:06.908\n气血才会运行顺畅。\n\n04:07.865 --> 04:10.365\n才能避开很多疾病的发生。\n\n04:11.934 --> 04:13.535\n我们在这里保暖，\n\n04:13.735 --> 04:17.334\n主要强调的是头和脚部的保暖。\n\n04:17.834 --> 04:19.084\n俗话说得好，\n\n04:19.385 --> 04:21.385\n寒从脚下起，\n\n04:21.385 --> 04:24.535\n脚离我们心脏的位置最远，\n\n04:24.934 --> 04:27.135\n血液供应慢而少，\n\n04:27.535 --> 04:30.484\n并且脚下的皮质比较薄，\n\n04:30.785 --> 04:32.747\n保暖性非常差，\n\n04:32.747 --> 04:34.334\n一旦受了寒，\n\n04:34.834 --> 04:39.834\n会反射性的引起呼吸道粘膜血管的收缩，\n\n04:40.234 --> 04:42.135\n降低我们的抗病能力。\n\n04:42.544 --> 04:47.993\n从而导致呼吸道感染以及呼吸道疾病的发生，\n\n04:48.493 --> 04:49.360\n因此，\n\n04:49.360 --> 04:51.944\n在寒冷的冬至季节，\n\n04:52.444 --> 04:56.343\n脚部和头部的保暖尤为重要。\n\n04:56.444 --> 04:57.794\n应该加强。\n\n04:59.500 --> 04:59.725\n那么，\n\n04:59.725 --> 05:03.100\n冬季如何健康的度过呢？\n\n05:03.250 --> 05:07.000\n我们有四个建议给我们的小朋友们。\n\n05:07.450 --> 05:08.149\n第一，\n\n05:08.450 --> 05:11.100\n我们应当早睡晚起，\n\n05:11.399 --> 05:13.200\n顺应自然规律。\n\n05:13.750 --> 05:14.649\n古时候，\n\n05:14.649 --> 05:18.250\n冬至的养生原则是不可松懈，\n\n05:18.850 --> 05:21.200\n而在我们的当今社会，\n\n05:21.600 --> 05:25.850\n要完完全全做到敬仰显然不太可能。\n\n05:26.665 --> 05:27.864\n但在冬至前后，\n\n05:28.214 --> 05:29.765\n我们要尽量做到。\n\n05:30.846 --> 05:32.997\n晚起也要早睡，\n\n05:33.946 --> 05:39.147\n青少年朋友们应当在每天晚上9点半之前入睡，\n\n05:39.546 --> 05:42.997\n早上尽可能的在7点之后起床，\n\n05:43.546 --> 05:46.596\n以保证充足的睡眠时间。\n\n05:47.196 --> 05:49.747\n睡觉之前不宜吃得过饱，\n\n05:50.046 --> 05:51.247\n玩得太兴奋，\n\n05:51.596 --> 05:53.596\n否则不容易入睡，\n\n05:53.946 --> 05:55.846\n影响我们的睡眠质量。\n\n05:57.558 --> 05:57.908\n第二，\n\n05:58.408 --> 06:00.808\n脱衣退衫要小心，\n\n06:01.158 --> 06:03.009\n注意防寒保暖。\n\n06:04.253 --> 06:05.003\n冬至过后，\n\n06:05.303 --> 06:06.553\n数九开始，\n\n06:06.903 --> 06:10.903\n大自然的寒气在此时尽情的发散出来，\n\n06:11.354 --> 06:14.604\n南方的感受虽然不如北方那么强烈，\n\n06:14.954 --> 06:18.391\n但是天气变化非常的多，\n\n06:18.391 --> 06:22.803\n地表吸收的热量仍小于失散热量的速度，\n\n06:23.454 --> 06:26.204\n小孩子的体质至阴至阳，\n\n06:26.704 --> 06:30.553\n很容易一不小心就感受到寒邪入侵。\n\n06:31.872 --> 06:37.372\n因此这个时候添减衣物就显得尤为重要。\n\n06:38.500 --> 06:40.399\n出了汗我们要及时擦，\n\n06:41.000 --> 06:42.350\n换衣服的时候，\n\n06:42.350 --> 06:44.000\n我们尽量在室内，\n\n06:44.350 --> 06:46.549\n尤其要避开风口。\n\n06:48.486 --> 06:48.986\n第三点，\n\n06:49.286 --> 06:51.087\n睡前泡个热水脚，\n\n06:51.286 --> 06:53.036\n舒舒服服到天亮。\n\n06:53.437 --> 06:55.286\n睡前泡泡热水脚。\n\n06:56.519 --> 06:58.295\n能够解表，\n\n06:58.295 --> 06:59.369\n发散外邪，\n\n07:00.070 --> 07:01.970\n通调周身气机，\n\n07:02.369 --> 07:04.220\n水温一定要适宜。\n\n07:05.225 --> 07:06.375\n注意避免烫伤，\n\n07:06.924 --> 07:07.799\n水量呢，\n\n07:07.799 --> 07:10.674\n则是以没过我们的脚踝为最好。\n\n07:11.075 --> 07:15.575\n我们一般选用37.40°左右的热水，\n\n07:16.075 --> 07:18.325\n泡个15.10分钟，\n\n07:18.674 --> 07:21.424\n泡到身上微微出汗就行了。\n\n07:22.024 --> 07:22.924\n泡脚时，\n\n07:23.174 --> 07:25.924\n我们顺便可以再喝一点温开水，\n\n07:26.274 --> 07:29.575\n这样能够更好的促进寒邪发散。\n\n07:30.325 --> 07:33.625\n泡脚后全身的毛孔是张开的，\n\n07:33.975 --> 07:35.375\n这时我们不。\n\n07:35.466 --> 07:39.265\n建议出门最好能够直接上床睡觉，\n\n07:39.615 --> 07:41.716\n这样的话效果最好。\n\n07:42.950 --> 07:43.450\n第四点，\n\n07:43.799 --> 07:46.549\n我们要呵护好孩子的情志，\n\n07:47.100 --> 07:48.899\n玩耍要适度。\n\n07:49.947 --> 07:51.048\n与西医相比，\n\n07:51.298 --> 07:56.097\n我们中医尤其强调对青少年情志的呵护，\n\n07:56.798 --> 07:59.247\n情志可以影响人的心智，\n\n07:59.648 --> 08:01.747\n特别是青少年朋友们，\n\n08:02.048 --> 08:06.048\n晚上玩的太兴奋、太激烈都不适宜，\n\n08:06.347 --> 08:08.048\n应适度为宜。\n\n08:09.372 --> 08:10.322\n寒冷的天气，\n\n08:10.673 --> 08:12.923\n大笑、大叫、大闹，\n\n08:13.222 --> 08:14.273\n再出点汗，\n\n08:14.673 --> 08:17.972\n这样寒邪就很容易趁机而入，\n\n08:18.322 --> 08:20.822\n小朋友们一定要注意这一点。\n\n08:23.518 --> 08:24.667\n除了日常的调护，\n\n08:25.067 --> 08:28.967\n体弱易感的青少年们如何增强免疫力呢？\n\n08:29.890 --> 08:33.440\n这里就不得不说一下小儿三九调理，\n\n08:33.739 --> 08:35.590\n正所谓冬练三九，\n\n08:35.940 --> 08:38.239\n不仅能促进新陈代谢，\n\n08:38.340 --> 08:39.890\n改善血液循环，\n\n08:40.440 --> 08:43.239\n增强机体对寒冷的适应能力，\n\n08:43.590 --> 08:45.289\n还可以疏通经络，\n\n08:45.390 --> 08:46.515\n活血化瘀，\n\n08:46.515 --> 08:47.690\n鼓舞阳气，\n\n08:48.039 --> 08:51.039\n帮助孩子们储藏更多的阳气，\n\n08:51.239 --> 08:52.840\n抵御寒邪致病，\n\n08:53.039 --> 08:54.690\n促进身体的生长。\n\n08:56.322 --> 08:58.072\n那么我们这边。\n\n08:59.205 --> 09:00.255\n尤其强调。\n\n09:01.466 --> 09:06.216\n小儿冬至保健养生推拿的治疗。\n\n09:07.094 --> 09:09.244\n比如我们常有的补脾经，\n\n09:09.844 --> 09:12.544\n那么脾经的位置是在哪里呢？\n\n09:12.895 --> 09:19.344\n是以我们儿童拇指端循着小儿拇指桡侧缘，\n\n09:19.344 --> 09:23.244\n由指尖向指根的方向直推。\n\n09:24.164 --> 09:24.414\n嗯。\n\n09:27.341 --> 09:28.291\n调补肾精。\n\n09:29.424 --> 09:35.025\n肾经是从小指往指根、指尖方向直推，\n\n09:35.275 --> 09:38.025\n一般100.300次，\n\n09:38.474 --> 09:42.325\n以皮肤微微泛红、发热为宜。\n\n09:44.275 --> 09:45.174\n推肺经。\n\n09:46.965 --> 09:52.778\n自小儿无名指指根向指尖方向为肺经，\n\n09:52.778 --> 09:58.215\n由指尖方向推向指根为补肺经。\n\n09:59.361 --> 10:03.562\n补肺经和清肺经统称为推肺经，\n\n10:04.062 --> 10:11.012\n每次以100.300次皮肤微微泛红、发热为宜。\n\n10:12.322 --> 10:17.822\n那我们也可以揉按我们足底的涌泉穴，\n\n10:18.422 --> 10:25.023\n每次以50.100次以拇指螺纹面着力。\n\n10:25.802 --> 10:26.953\n稍稍用力，\n\n10:26.953 --> 10:28.552\n在涌泉穴上。\n\n10:29.424 --> 10:30.924\n感觉微微酸胀。\n\n10:32.062 --> 10:32.463\n为宜。\n\n10:35.044 --> 10:35.844\n冬至养生，\n\n10:36.445 --> 10:39.994\n着衣厚薄适宜非常重要。\n\n10:40.294 --> 10:48.494\n我们日常的着装以绒衣、毛衣、棉衣、羽绒服、皮衣等等为主，\n\n10:48.994 --> 10:54.195\n我们应选择松软、轻便、保暖性好的服饰。\n\n10:55.429 --> 11:04.679\n防寒保暖的重点部位在于头部、颈部、手部、肩膀、腰部、膝盖和脚为主。\n\n11:08.375 --> 11:09.275\n冬季取暖。\n\n11:10.421 --> 11:12.271\n适当的温度十分重要，\n\n11:12.421 --> 11:17.171\n室内温度以高出室外5.8°为宜，\n\n11:17.421 --> 11:22.072\n一般控制在室内15.18.25°，\n\n11:22.072 --> 11:23.471\n人体最为舒适。\n\n11:23.921 --> 11:24.896\n并且注意，\n\n11:24.896 --> 11:27.872\n我们要定时开窗通风换气，\n\n11:28.521 --> 11:33.271\n一般每天开窗通风换气半小时即可。\n\n11:34.359 --> 11:35.559\n运动调节，\n\n11:36.010 --> 11:37.210\n避寒就温，\n\n11:37.659 --> 11:39.760\n冬至运动也不能少，\n\n11:40.210 --> 11:42.309\n运动不宜过于剧烈。\n\n11:43.171 --> 11:48.221\n在有阳光的时候外出活动一下最为相宜。\n\n11:49.684 --> 11:52.083\n冬天的运动一般是以。\n\n11:53.012 --> 11:54.312\n在天气良好时，\n\n11:54.562 --> 11:56.861\n并且阳光充足的前提下，\n\n11:57.111 --> 12:00.961\n我们在室外进行半个小时左右的活动，\n\n12:01.411 --> 12:03.062\n可以打打羽毛球，\n\n12:03.361 --> 12:04.411\n踢踢毽子。\n\n12:05.294 --> 12:08.794\n注意这个时候一定要及时的增减。\n\n12:10.158 --> 12:12.008\n衣物一旦出汗，\n\n12:12.258 --> 12:16.309\n我们一定要注意及时将汗擦去，\n\n12:16.609 --> 12:18.708\n并且更换衣服。\n\n12:20.010 --> 12:22.810\n有些朋友喜欢打打简易的太极拳，\n\n12:23.060 --> 12:27.611\n或者是在冬天进行一些中医的养生操，\n\n12:27.611 --> 12:29.310\n比如五禽戏。\n\n12:31.039 --> 12:32.239\n八段锦等等，\n\n12:32.239 --> 12:33.440\n这也是可以的。\n\n12:34.372 --> 12:35.171\n这一些的话，\n\n12:35.171 --> 12:36.572\n对于我们冬季。\n\n12:37.512 --> 12:43.812\n养生以及对于身体机能的调节必有十分良好的作用。\n\n12:46.106 --> 12:46.956\n冬至养生，\n\n12:47.257 --> 12:51.057\n我也推荐几款茶饮给我们青少年朋友们，\n\n12:51.406 --> 12:53.406\n因为在我的日常门诊中，\n\n12:53.406 --> 12:57.807\n常常会遇到一些患者在冬季寻求养生之道，\n\n12:58.807 --> 13:00.606\n他们会好奇医生，\n\n13:00.606 --> 13:01.507\n到了冬天，\n\n13:01.757 --> 13:05.757\n我想喝一点养生茶来调理身体。\n\n13:06.888 --> 13:11.114\n一来它不像传统的中药汤剂那样复杂，\n\n13:11.114 --> 13:11.888\n不方便，\n\n13:12.138 --> 13:14.138\n二来它的口味也比较好。\n\n13:14.439 --> 13:19.239\n那么我向大家推荐一些临床上面比较受欢迎的。\n\n13:20.090 --> 13:20.489\n茶饮，\n\n13:20.739 --> 13:23.539\n比如红茶加生姜，\n\n13:24.489 --> 13:27.340\n这样可以帮助我们暖胃散寒，\n\n13:27.739 --> 13:29.940\n增强身体的抗寒能力。\n\n13:30.289 --> 13:33.539\n取适量红茶与生姜放入杯中，\n\n13:33.890 --> 13:35.039\n沸水冲泡，\n\n13:35.289 --> 13:37.489\n静置片刻后便可饮用。\n\n13:39.263 --> 13:41.614\n红枣桂圆养生茶，\n\n13:42.064 --> 13:45.963\n红枣和桂圆均有补血安神的功效，\n\n13:46.414 --> 13:48.914\n既可以帮助我们改善睡眠，\n\n13:48.914 --> 13:50.064\n缓解疲劳，\n\n13:50.263 --> 13:52.314\n也可以暖身强体。\n\n13:52.713 --> 13:56.013\n取适量的桂圆和红枣放入杯中，\n\n13:56.263 --> 13:57.414\n沸水冲泡，\n\n13:57.614 --> 14:00.164\n静置片刻后即可饮用。\n\n14:00.814 --> 14:08.114\n红糖生姜茶生姜在我们中医当中是一味十分常见与简便的中药，\n\n14:08.414 --> 14:09.463\n具有温中。\n\n14:09.512 --> 14:11.562\n止呕、散寒解表的功效，\n\n14:12.161 --> 14:15.187\n两者搭配可以驱寒保暖，\n\n14:15.187 --> 14:16.411\n预防感冒。\n\n14:17.111 --> 14:18.711\n陈皮普洱茶，\n\n14:19.211 --> 14:21.661\n陈皮具有理气健脾，\n\n14:21.661 --> 14:22.711\n燥湿化痰，\n\n14:23.211 --> 14:25.911\n普洱则可以消食去油腻，\n\n14:26.312 --> 14:29.012\n两者配伍可以调理脾胃，\n\n14:29.161 --> 14:30.312\n促进消化。\n\n14:31.890 --> 14:38.239\n以上就是关于冬季养生的一些基本信息和建议，\n\n14:38.690 --> 14:39.640\n总的来说，\n\n14:39.690 --> 14:43.890\n冬季养生要注重保暖和调养身体，\n\n14:44.289 --> 14:47.190\n选择合适自己的养生方法，\n\n14:47.340 --> 14:49.539\n起到良好的保健作用。\n\n14:50.239 --> 14:54.539\n如果你正在寻找冬至养生之道，\n\n14:54.690 --> 14:57.190\n不妨试试以上这些建议吧，\n\n14:57.340 --> 14:58.289\n谢谢各位。\n\n","v0247cg10004d60sokqljhtfmgd97ku0",901,1770,"2026-01-24 22:46:04","冬至养生指南：传统习俗与现代健康建议  \n","冬至养生,冬季进补,冬至饮食,节气养生,中医养生,冬季保暖,冬至习俗  \n","冬至养生结合传统智慧与现代科学，为您提供饮食、起居、运动等全方位健康建议。了解冬至进补食材、保暖妙招及中医调理方法，助您温暖过冬，增强免疫力。","2026-02-23 16:30:00",[38],{"menuId":39,"menuName":40,"parentId":17,"orderNum":41,"path":42,"component":43,"isFrame":44,"isCache":45,"menuType":46,"visible":27,"status":17,"createDept":6,"remark":25,"createTime":47,"children":48,"columnImage":49,"columnLogo":50,"uncheckedLogo":6,"checkedLogo":6,"isHot":17,"isHome":17,"forceLogin":17,"color":6,"seoTitle":51,"seoKeywords":52,"seoDescription":53,"contentNum":6,"promotionalPoster":54,"menuFrame":7,"innerLink":7,"parentView":7,"routeName":55,"routerPath":42,"componentInfo":43},"1986622624134549505","科普视频",3,"video","/video.html","1","0","T","2025-11-07 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