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--> 00:00.682\n大家好啊，\n\n00:00.682 --> 00:06.932\n我是普陀区桃浦镇社区卫生服务中心的全科医生吕静华。\n\n00:07.738 --> 00:08.739\n今天我们来，\n\n00:09.239 --> 00:09.588\n嗯，\n\n00:09.588 --> 00:12.138\n跟大家分享这么一个知识点，\n\n00:12.388 --> 00:14.538\n急性上呼吸道感染。\n\n00:23.554 --> 00:23.653\n嗯，\n\n00:23.653 --> 00:24.653\n我们看到啊，\n\n00:24.653 --> 00:25.954\n分为四个部分。\n\n00:26.354 --> 00:27.554\n第一个部分呢，\n\n00:27.554 --> 00:30.954\n是它的病因与传播途径。\n\n00:31.304 --> 00:31.878\n那么，\n\n00:31.878 --> 00:33.004\n第二个部分呢，\n\n00:33.004 --> 00:36.754\n会简单的描述一下它的一个症状表现。\n\n00:37.604 --> 00:38.578\n第三个部分呢，\n\n00:38.578 --> 00:40.554\n是治疗的方法，\n\n00:40.953 --> 00:44.703\n还有第四个部分就是我们怎么样来预防它。\n\n00:46.396 --> 00:46.547\n好，\n\n00:46.547 --> 00:51.497\n我们看到第一个部分就是病因与传播途径。\n\n00:53.444 --> 00:53.645\n嗯，\n\n00:53.645 --> 00:59.994\n我们看到我们的上呼吸道感染的主要病原体有哪些啊？\n\n01:00.145 --> 01:01.494\n分为两种，\n\n01:01.694 --> 01:03.845\n一种是病毒感染，\n\n01:03.845 --> 01:05.394\n一种是细菌感染。\n\n01:05.644 --> 01:06.144\n那么，\n\n01:06.144 --> 01:08.345\n病毒的种类我们有很多。\n\n01:09.134 --> 01:09.259\n嗯，\n\n01:09.259 --> 01:09.958\n其中呢，\n\n01:09.958 --> 01:17.884\n能引发急性上呼吸道感染的主要病原体包括流感病毒。\n\n01:18.836 --> 01:20.086\n鼻病毒等等。\n\n01:21.413 --> 01:22.313\n这些病毒呢，\n\n01:22.313 --> 01:25.563\n通过飞沫或接触传播，\n\n01:26.112 --> 01:31.962\n导致患者出现鼻塞、流涕、咳嗽等症状。\n\n01:33.512 --> 01:35.311\n那么细菌感染的情况呢，\n\n01:35.412 --> 01:39.061\n也是在医疗实践中是十分常见的，\n\n01:39.361 --> 01:41.912\n如急性上呼吸道感染，\n\n01:41.912 --> 01:44.111\n常由细菌，\n\n01:44.162 --> 01:46.461\n如肺炎链球菌。\n\n01:47.288 --> 01:49.938\n流感嗜血杆菌等引起。\n\n01:50.899 --> 01:58.799\n这些主要的病原体导致患者出现发热、咳嗽、咽喉疼痛等症状。\n\n02:03.725 --> 02:04.575\n传播方式，\n\n02:05.125 --> 02:06.350\n传播方式呢，\n\n02:06.350 --> 02:10.876\n也有分为接触传播和飞沫传播两种。\n\n02:11.576 --> 02:12.725\n接触传播呢，\n\n02:12.725 --> 02:17.675\n是指病原体通过直接或者间接的接触，\n\n02:18.126 --> 02:21.225\n从感染者传播给易感者。\n\n02:21.981 --> 02:26.180\n如急性上呼吸道感染患者咳嗽的时候呢，\n\n02:26.231 --> 02:28.531\n飞沫沾染了门把手。\n\n02:29.180 --> 02:29.531\n嗯，\n\n02:29.531 --> 02:32.180\n他人接触了门把手以后，\n\n02:32.281 --> 02:35.880\n没有洗手就直接触摸自己的口鼻，\n\n02:36.031 --> 02:37.180\n从而感染。\n\n02:37.776 --> 02:39.126\n那么飞沫传播。\n\n02:40.391 --> 02:41.490\n飞沫传播呢，\n\n02:41.490 --> 02:45.141\n是指病原体通过感染者咳嗽。\n\n02:45.897 --> 02:51.746\n打喷嚏或者说话时释放出的飞沫在空气中传播。\n\n02:52.565 --> 02:55.914\n比如患有急性上呼吸道感染的人，\n\n02:56.115 --> 02:57.365\n咳嗽时呢，\n\n02:57.464 --> 03:03.464\n飞沫中携带的病毒或细菌可以被他人吸入而感染。\n\n03:06.897 --> 03:09.746\n那么我们来了解一下它的一个症状表现。\n\n03:11.173 --> 03:12.074\n常见的症状。\n\n03:13.539 --> 03:13.740\n嗯，\n\n03:13.740 --> 03:15.714\n有包括咳嗽啊，\n\n03:15.714 --> 03:16.789\n喉喉咙痛啊，\n\n03:16.789 --> 03:17.889\n鼻塞流涕，\n\n03:18.389 --> 03:22.190\n那么我们知道咳嗽是一种常见的症状。\n\n03:22.899 --> 03:27.248\n尤其是在急性上呼吸道感染时更为突出，\n\n03:27.848 --> 03:28.173\n嗯，\n\n03:28.173 --> 03:28.873\n比如呢，\n\n03:28.873 --> 03:31.998\n感冒初期它往往伴有干咳，\n\n03:32.348 --> 03:34.598\n或者只有少量的白痰，\n\n03:34.998 --> 03:37.399\n那么随着病情的发展呢，\n\n03:37.498 --> 03:39.848\n可能会转为湿咳，\n\n03:40.248 --> 03:41.848\n就痰液增增多。\n\n03:42.878 --> 03:42.977\n嗯，\n\n03:42.977 --> 03:45.128\n或者是痰液是白的，\n\n03:45.128 --> 03:46.378\n或者是黄色的。\n\n03:46.628 --> 03:46.953\n嗯，\n\n03:46.953 --> 03:47.527\n这些呢，\n\n03:47.527 --> 03:50.578\n都是呼吸道感染的典型表现。\n\n03:51.628 --> 03:52.152\n那么，\n\n03:52.152 --> 03:53.302\n第二种症状呢，\n\n03:53.302 --> 03:55.227\n比较常见的是喉咙痛。\n\n03:55.878 --> 03:56.828\n喉咙痛呢，\n\n03:56.828 --> 04:00.477\n可能表现为吞咽时疼痛加剧。\n\n04:01.580 --> 04:04.830\n可能伴随或者不伴随声音嘶哑。\n\n04:05.479 --> 04:09.830\n这是急性上呼吸道感染的常见症状之一。\n\n04:10.843 --> 04:12.194\n如感冒初期呢，\n\n04:12.494 --> 04:17.194\n患者常常会感到喉咙干痒疼痛，\n\n04:17.694 --> 04:19.569\n那么随着病情发展呢，\n\n04:19.569 --> 04:23.343\n还可能出现咳嗽、发热等症状。\n\n04:25.049 --> 04:25.399\n嗯，\n\n04:25.600 --> 04:27.875\n第三种比较常见的症状呢，\n\n04:27.875 --> 04:29.299\n是鼻塞流涕，\n\n04:30.149 --> 04:33.100\n那它是感冒时常见的症状之一。\n\n04:33.500 --> 04:34.225\n患者呢，\n\n04:34.225 --> 04:37.100\n可能会感到鼻子不通气，\n\n04:37.649 --> 04:38.649\n呼吸不畅。\n\n04:39.984 --> 04:40.885\n用嘴巴呼吸，\n\n04:41.135 --> 04:45.285\n同时伴随着清澈的鼻涕不断流出，\n\n04:45.734 --> 04:46.709\n到后期呢，\n\n04:46.709 --> 04:49.035\n可能鼻涕会转粘转。\n\n04:49.936 --> 04:50.235\n黄，\n\n04:50.735 --> 04:53.635\n这通常是急性上呼吸道感染，\n\n04:53.786 --> 04:57.036\n如普通感冒或流感的表现。\n\n04:59.705 --> 05:00.680\n其他的症状呢，\n\n05:00.680 --> 05:02.105\n包括发热，\n\n05:02.906 --> 05:05.855\n当人体出现发热症状时呢，\n\n05:05.955 --> 05:10.205\n体温通常会超过37.3°C，\n\n05:10.506 --> 05:13.756\n并且伴有头痛、乏力等。\n\n05:14.790 --> 05:18.839\n这往往与急性上呼吸道感染紧密相关，\n\n05:19.290 --> 05:25.489\n如果同时出现咳嗽、喉咙痛、鼻塞症状、流涕等症状，\n\n05:25.540 --> 05:28.739\n需要警惕感冒或流感等疾病。\n\n05:29.819 --> 05:30.243\n同时呢，\n\n05:30.243 --> 05:33.169\n他会有全身不适的症状。\n\n05:33.319 --> 05:34.419\n全身不适呢，\n\n05:34.419 --> 05:37.468\n可能表现为身体的多处的疼痛。\n\n05:38.263 --> 05:38.662\n乏力，\n\n05:39.463 --> 05:39.787\n嗯，\n\n05:39.787 --> 05:45.863\n发热及寒颤等伴随咳嗽、喉咙痛等呼吸道症状时呢，\n\n05:45.863 --> 05:49.013\n往往提示急性上呼吸道感染，\n\n05:49.363 --> 05:53.613\n还可能伴有鼻塞、流涕等其他不适感。\n\n05:54.852 --> 05:56.252\n还有一部分患者呢，\n\n05:56.252 --> 05:58.053\n他会出现声音嘶哑。\n\n05:59.446 --> 06:00.296\n声音嘶哑呢，\n\n06:00.296 --> 06:05.747\n可能表现为说话费力、声音低沉或完全失声，\n\n06:06.147 --> 06:12.546\n常常伴随着喉咙痛、咳嗽等急性上呼吸道感染的其他症状。\n\n06:13.164 --> 06:16.614\n如鼻塞、流涕、发热等，\n\n06:16.813 --> 06:19.014\n影响日常交流。\n\n06:22.216 --> 06:22.316\n嗯，\n\n06:22.316 --> 06:24.665\n我们来看一下它的一个治疗方法，\n\n06:24.915 --> 06:25.990\n治疗方法呢，\n\n06:25.990 --> 06:28.066\n首先是包括一般治疗。\n\n06:29.065 --> 06:29.265\n嗯，\n\n06:29.415 --> 06:31.565\n首先要避免交叉感染。\n\n06:32.789 --> 06:35.039\n在避免交叉感染方面呢，\n\n06:35.239 --> 06:38.639\n对于急性上呼吸道感染的患者呢，\n\n06:38.688 --> 06:41.389\n应该确保他们佩戴口罩。\n\n06:42.345 --> 06:45.095\n减少与他人近距离接触，\n\n06:45.545 --> 06:46.320\n同时呢，\n\n06:46.320 --> 06:48.644\n保持室内空气流通。\n\n06:49.450 --> 06:50.651\n实施一般治疗，\n\n06:50.751 --> 06:52.351\n如适当的隔离，\n\n06:52.700 --> 06:57.251\n以防病毒或细菌在患者间传播。\n\n06:58.266 --> 06:59.891\n那么然后关照病人呢，\n\n06:59.891 --> 07:02.916\n要休息并且充分的补充水分。\n\n07:03.516 --> 07:07.867\n当患者患有急性上呼吸道感染时呢，\n\n07:08.016 --> 07:10.691\n充分休息并补充水分呢，\n\n07:10.691 --> 07:11.867\n尤为重要。\n\n07:12.585 --> 07:13.010\n比如呢，\n\n07:13.010 --> 07:15.186\n患者可以卧床休息，\n\n07:15.536 --> 07:16.260\n同时呢，\n\n07:16.260 --> 07:19.135\n多喝温开水或者淡盐水，\n\n07:19.635 --> 07:22.536\n这有助于缓解喉咙疼痛。\n\n07:23.225 --> 07:25.325\n加速体内病毒排出。\n\n07:26.186 --> 07:26.735\n这个呢，\n\n07:26.735 --> 07:29.085\n是一般治疗中的一个重要环节。\n\n07:31.216 --> 07:31.915\n对症治疗。\n\n07:32.808 --> 07:33.509\n对症治疗呢，\n\n07:33.509 --> 07:35.259\n首先是一个解热镇痛。\n\n07:36.041 --> 07:36.941\n解热镇痛呢，\n\n07:36.941 --> 07:39.592\n是常见的对症治疗手段，\n\n07:39.891 --> 07:43.842\n尤其在治疗急性上呼吸道感染时呢，\n\n07:43.842 --> 07:44.891\n广泛应用。\n\n07:45.569 --> 07:51.919\n如患者因感冒引起的高热、头痛、肌肉酸痛等症状，\n\n07:52.269 --> 07:57.019\n可以通过服用解热镇痛药物来缓解不适，\n\n07:57.419 --> 07:58.618\n促进恢复。\n\n07:59.898 --> 08:00.298\n止咳。\n\n08:01.213 --> 08:06.514\n当遇上急性上呼吸道感染引发的咳嗽症状时呢，\n\n08:06.614 --> 08:09.813\n止咳是对症治疗的重要一环。\n\n08:10.722 --> 08:11.197\n比如呢，\n\n08:11.197 --> 08:17.622\n可以使用含有右美沙芬的止咳糖浆来缓解咳嗽。\n\n08:18.436 --> 08:23.686\n同时结合抗生素或者抗病毒药物根治感染，\n\n08:23.885 --> 08:25.885\n以全面改善病情。\n\n08:27.388 --> 08:29.937\n很重要的一点就是一个抗生素的应用，\n\n08:30.388 --> 08:31.388\n抗生素呢，\n\n08:31.388 --> 08:34.538\n在治疗急性上呼吸道感染时呢，\n\n08:34.588 --> 08:37.187\n需要根据症状对症治疗，\n\n08:37.437 --> 08:43.138\n如果患者出现细菌性咽炎或者扁桃体体炎，\n\n08:43.538 --> 08:45.538\n可以选用头孢或者。\n\n08:46.245 --> 08:46.846\n青霉素。\n\n08:47.898 --> 08:50.799\n通过抑制细菌生长来缓解症状，\n\n08:51.098 --> 08:56.424\n或者一部分人验出来血常规里面有炎症的感染，\n\n08:56.424 --> 09:00.348\n细菌感染的指标的这部分患者也是需要用抗生素的。\n\n09:00.698 --> 09:01.723\n那么同时呢，\n\n09:01.723 --> 09:03.948\n我们希望增加免疫力，\n\n09:04.549 --> 09:04.924\n嗯，\n\n09:04.924 --> 09:09.098\n通过健康的饮食来健康饮食呢，\n\n09:09.098 --> 09:11.799\n是维护身体健康的基础。\n\n09:12.299 --> 09:16.848\n比如多吃富含维生素C的水果和蔬菜。\n\n09:17.429 --> 09:18.679\n它能增强免疫力，\n\n09:18.979 --> 09:22.030\n减少急性上呼吸道感染的风险。\n\n09:23.072 --> 09:28.572\n包括柑橘、草莓、西兰花等等都是不错的选择。\n\n09:29.830 --> 09:30.231\n嗯，\n\n09:30.380 --> 09:32.830\n补充营养素也很重要。\n\n09:33.031 --> 09:33.356\n嗯，\n\n09:33.356 --> 09:34.580\n补充营养素呢，\n\n09:34.580 --> 09:39.380\n包括维生素C、维生素D和锌这些呢，\n\n09:39.380 --> 09:44.531\n都是有助于增强身体免疫力的营养素。\n\n09:44.830 --> 09:48.630\n对于急性预防急性上呼吸道感染呢，\n\n09:48.630 --> 09:51.981\n日常可以多吃柑橘牛奶。\n\n09:52.520 --> 09:55.245\n鸡蛋和坚果这些食物呢，\n\n09:55.245 --> 09:57.370\n富含上述营养素，\n\n09:57.870 --> 10:00.671\n有助于提升身体的抵抗力。\n\n10:05.020 --> 10:07.145\n那么预防措施第四个部分，\n\n10:07.145 --> 10:09.770\n我们看一下它包括哪些呢？\n\n10:10.520 --> 10:10.721\n嗯，\n\n10:11.320 --> 10:11.921\n预防。\n\n10:12.982 --> 10:14.057\n预防措施包括，\n\n10:14.057 --> 10:16.682\n第一个部分是疫苗接种。\n\n10:18.559 --> 10:20.059\n它的一个适用人群呢？\n\n10:20.258 --> 10:20.658\n嗯，\n\n10:20.658 --> 10:22.658\n对于适用人群而言呢？\n\n10:22.859 --> 10:23.258\n嗯。\n\n10:24.794 --> 10:25.119\n嗯，\n\n10:25.770 --> 10:27.445\n这部分人不大适合，\n\n10:27.445 --> 10:28.469\n就是要慎用，\n\n10:28.469 --> 10:30.270\n就是婴幼儿啊，\n\n10:30.270 --> 10:31.520\n这部分是希望。\n\n10:33.614 --> 10:40.513\n所以适用人群希望这些这部分患患者去接种婴幼儿、老年人以及患有慢性疾病。\n\n10:42.190 --> 10:43.890\n的如糖尿病啊，\n\n10:43.940 --> 10:46.390\n心脏病的这部分人群呢，\n\n10:46.440 --> 10:51.989\n在面临疫苗接种预防急性上呼吸道感染时呢，\n\n10:51.989 --> 10:53.489\n是尤为重要的。\n\n10:53.890 --> 10:56.090\n因为这一部分人的群体呢，\n\n10:56.190 --> 10:57.940\n免疫力是较弱的，\n\n10:58.140 --> 10:59.489\n更易受感染，\n\n10:59.840 --> 11:02.840\n因此是疫苗接种的重点对象。\n\n11:03.747 --> 11:03.848\n嗯，\n\n11:03.848 --> 11:10.098\n我们每年九十月份、十月份、十一月份的时候都会有预防接种科。\n\n11:11.119 --> 11:12.119\n对社会开放。\n\n11:12.867 --> 11:14.117\n流感的那个疫苗，\n\n11:14.416 --> 11:16.367\n包括还有一个肺炎疫苗。\n\n11:17.330 --> 11:18.431\n也是可以打的，\n\n11:18.580 --> 11:24.130\n那么卫生习惯我们希望能够有一个勤洗手的一个习惯。\n\n11:24.330 --> 11:25.606\n那么勤洗手呢，\n\n11:25.606 --> 11:29.931\n是养成良好卫生习惯的关键一环。\n\n11:30.380 --> 11:31.080\n比如呢，\n\n11:31.080 --> 11:33.781\n希望在饭前或者便后。\n\n11:34.479 --> 11:36.929\n或者是触摸公共物品后。\n\n11:37.856 --> 11:41.906\n咳嗽或者打喷嚏时的用手捂住口鼻以后，\n\n11:42.156 --> 11:43.057\n这部分呢，\n\n11:43.057 --> 11:44.106\n这种情况呢，\n\n11:44.106 --> 11:44.757\n希望呢，\n\n11:44.757 --> 11:46.656\n他能够及时的洗手，\n\n11:46.906 --> 11:49.856\n这能有效的减少手上的病菌，\n\n11:50.206 --> 11:53.406\n预防急性上呼吸道感染等疾病。\n\n11:54.007 --> 11:55.106\n咳嗽礼仪，\n\n11:55.307 --> 11:58.007\n我们希望能够咳嗽时呢，\n\n11:58.156 --> 12:01.557\n应用纸巾或者没有纸巾的话，\n\n12:01.706 --> 12:05.757\n用肘部或者腋下抬起来遮住口鼻。\n\n12:06.442 --> 12:07.992\n避免飞沫传播。\n\n12:08.794 --> 12:08.919\n嗯，\n\n12:08.919 --> 12:11.744\n这是咳嗽礼仪的重要体现。\n\n12:12.862 --> 12:13.713\n同时呢，\n\n12:13.763 --> 12:15.463\n保持手部卫生，\n\n12:15.463 --> 12:16.413\n勤洗手，\n\n12:16.812 --> 12:21.812\n能够减少急性上呼吸道感染的一个传播风险。\n\n12:22.538 --> 12:23.513\n这些做法呢，\n\n12:23.513 --> 12:27.187\n是共同构成了良好的一个卫生习惯。\n\n12:29.408 --> 12:29.508\n嗯，\n\n12:29.508 --> 12:30.408\n社交距离。\n\n12:31.802 --> 12:32.552\n社交距离呢，\n\n12:32.552 --> 12:35.202\n就是我们希望能够避免接触患者。\n\n12:36.598 --> 12:36.799\n嗯，\n\n12:36.799 --> 12:42.448\n如果在避免接触患有急性上呼吸道感染的患者时呢，\n\n12:42.598 --> 12:45.398\n应该实施社交距离措施。\n\n12:46.419 --> 12:51.070\n如果在公共场合遇到咳嗽打喷嚏的人呢，\n\n12:51.469 --> 12:54.119\n应该保持至少1米的距离，\n\n12:54.520 --> 12:56.570\n避免近距离的交谈。\n\n12:57.119 --> 12:57.445\n嗯，\n\n12:57.445 --> 12:59.969\n以防病毒通过飞沫传播。\n\n13:01.754 --> 13:01.903\n嗯，\n\n13:01.903 --> 13:02.379\n或者呢，\n\n13:02.379 --> 13:07.379\n希望大家能够在公共场合人群比较密集的地方呢，\n\n13:07.379 --> 13:08.754\n把口罩戴起来。\n\n13:09.843 --> 13:09.968\n嗯，\n\n13:09.968 --> 13:11.294\n增强体质啊，\n\n13:11.393 --> 13:12.494\n增强体质呢，\n\n13:12.494 --> 13:13.544\n有几个方面，\n\n13:13.693 --> 13:14.093\n嗯，\n\n13:14.843 --> 13:18.393\n包括均衡的饮食和充足的睡眠，\n\n13:18.593 --> 13:19.794\n适量的运动。\n\n13:20.093 --> 13:20.568\n那么，\n\n13:20.568 --> 13:21.693\n均衡饮食呢，\n\n13:21.843 --> 13:29.744\n是希望每个人每天应该摄入足够的蔬菜水果以及全谷物。\n\n13:30.447 --> 13:32.297\n瘦肉和乳制品等，\n\n13:32.697 --> 13:33.447\n这些呢，\n\n13:33.447 --> 13:36.098\n不仅能够增强体质，\n\n13:36.447 --> 13:37.598\n提高免疫力。\n\n13:38.484 --> 13:42.934\n还能有效预防急性上呼吸道感染等疾病，\n\n13:43.684 --> 13:45.184\n保持身体健康。\n\n13:46.193 --> 13:47.343\n就是不要挑食，\n\n13:47.794 --> 13:49.494\n每样东西都要吃一点。\n\n13:51.418 --> 13:52.442\n充足的睡眠，\n\n13:52.942 --> 13:55.543\n保持保持充足的睡眠呢，\n\n13:55.543 --> 13:59.492\n对于增强体质和预防急性。\n\n14:01.612 --> 14:03.163\n上呼吸道感染呢，\n\n14:03.463 --> 14:04.913\n是至关重要的。\n\n14:07.241 --> 14:07.440\n嗯，\n\n14:07.791 --> 14:11.091\n我们现在的人都是每天手机不离身，\n\n14:11.341 --> 14:14.216\n就是一刷手机就是几个小时。\n\n14:14.216 --> 14:15.890\n有的时候会很晚睡觉，\n\n14:15.890 --> 14:18.741\n第二天就是很早就起来上班的。\n\n14:18.741 --> 14:19.241\n其实，\n\n14:19.241 --> 14:20.140\n我们希望呢，\n\n14:20.140 --> 14:26.841\n这我们大家都能够保证每晚7.9小时的高质量睡眠。\n\n14:26.841 --> 14:28.741\n有的患者有的有的人呢，\n\n14:28.741 --> 14:31.765\n是希望自己根据个人的情况，\n\n14:31.765 --> 14:33.765\n有的人觉得8小时够了，\n\n14:33.765 --> 14:35.440\n有的人觉得9小时够了。\n\n14:35.440 --> 14:37.440\n我觉得我个人要9小时。\n\n14:37.567 --> 14:38.543\n高质量的睡眠，\n\n14:38.543 --> 14:41.218\n才能第二天没有那种很疲劳的感觉。\n\n14:41.418 --> 14:42.418\n这部分，\n\n14:42.418 --> 14:43.692\n这做到这一点呢，\n\n14:43.692 --> 14:47.567\n就是能够提高有效的提高免疫力，\n\n14:47.567 --> 14:51.367\n减少感冒等呼吸道疾病的一个发生，\n\n14:51.918 --> 14:54.418\n同时促进身体机能的恢复。\n\n14:55.406 --> 14:55.606\n嗯，\n\n14:55.755 --> 14:57.580\n做上做到以上两点呢，\n\n14:57.580 --> 15:00.306\n我们希望还大家能够适量的运动。\n\n15:00.606 --> 15:02.955\n适量的运动包括哪些呢？\n\n15:03.005 --> 15:05.556\n包括每天慢跑半小时，\n\n15:05.705 --> 15:07.556\n或进行瑜伽练习。\n\n15:08.335 --> 15:08.460\n嗯，\n\n15:08.460 --> 15:10.960\n增强有效增强的体质，\n\n15:10.960 --> 15:12.934\n能够提升身体抵抗力。\n\n15:13.034 --> 15:13.885\n晒太阳，\n\n15:14.234 --> 15:15.409\n长期坚持呢，\n\n15:15.409 --> 15:20.434\n可以减少如急性上呼吸道感染等疾病的发生，\n\n15:20.684 --> 15:22.284\n保持身体健康。\n\n15:23.932 --> 15:24.283\n好的，\n\n15:24.283 --> 15:25.007\n谢谢观看。\n\n","v0247cg10004d750tlqljht321n404rg",929,710,"2026-03-04 00:01:26","2026-06-11 18:46:29",[34],{"menuId":35,"menuName":36,"parentId":17,"orderNum":37,"path":38,"component":39,"isFrame":40,"isCache":41,"menuType":42,"visible":23,"status":17,"createDept":6,"remark":25,"createTime":43,"children":44,"columnImage":45,"columnLogo":46,"uncheckedLogo":6,"checkedLogo":6,"isHot":17,"isHome":17,"forceLogin":17,"color":6,"seoTitle":47,"seoKeywords":48,"seoDescription":49,"contentNum":6,"promotionalPoster":50,"menuFrame":7,"innerLink":7,"parentView":7,"routeName":51,"routerPath":38,"componentInfo":39},"1986622624134549505","科普视频",3,"video","/video.html","1","0","T","2025-11-07 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