秋天来了！养生全攻略可以了解下（双语）

英语自学网

　　In recent days, the weather in most regions is no longer hot, and people
can relax and enjoy the cool autumn.
        　　近来，大部分地区的天气都不那么热了，人们可以悠闲的享受这凉爽的秋日。
        　　However, there is a big gap in temperature in the morning and evening, and
the air is also drier. All these factors can result in dry nose and mouth, a
sore throat, dry cough and less phlegm, constipation, dry hair loss, hoarseness
and other symptoms.
        　　不过，由于早晚温差大了，空气也干燥了，这些都有可能导致口鼻干燥，喉咙痛，干咳少痰，便秘，干燥，脱发，声音嘶哑等症状。
        　　People are more susceptible to illness during the seasonal change from
summer through autumn. So, here are some tips to keep you healthy and give you a
comfortable transition to winter.
        　　在夏秋交替的季节，人们更容易生病。因此，我们为大家提供了一些小贴士，让你保持健康，又能舒适的过渡到冬天。
        　　Food
        　　饮食
        　　Dos
        　　宜：
        　　Do eat moist food. According to traditional Chinese medicine, autumn
corresponds to the lungs of the human body. Dryness is the most vulnerable in
the lungs. The most convenient and easy way to nourish lungs in autumn is to
drink more water. In addition, you can adopt the diet therapy of traditional
Chinese medicine, eating some food with moisture, like pear, yam, sugar cane and
duck meat.
        　　吃一些滋润的食物。根据中医理论，秋天对应人体器官中的肺，“温邪上受，首先犯肺”。秋季养肺最方便、最简单的方法是多喝水。此外，你可以采用中医饮食疗法，多吃一些汁水含量丰富食物，如梨、山药、甘蔗、鸭肉。
        　　Do have easily digested food. People’s spleen and stomach functions are
weakened because of the raw and cold food they had during the long, hot summer.
So in autumn, you should give your spleen and stomach a rest. For example, you
can choose some nutritious food that is easy to digest to eat, such as fish, red
bean, lotus root and kelp.
        　　吃一些易消化的食物。由于在漫长、炎热的夏天中吃了大量的生冷食物，人的脾胃功能此时是很虚弱的。所以，秋季应该让脾胃休息下。例如，你可以选择一些有营养又易消化的食物，比如鱼、红小豆、莲藕、海带。
        　　Do take vitamin supplements. Vitamins play an important role in the body’s
immune system. The number and vitality of immune cells are related to vitamins
when the body resists foreign invasion. It is recommended that you eat plenty of
fresh vegetables and fruits rich in vitamin C, such as kiwi and oranges.
        　　服用一些维生素补充剂。维生素在人体免疫系统中发挥着重要的作用。当身体需要抵抗外部侵略时，免疫细胞的数量和活力都与维生素相关。建议多吃一些新鲜蔬菜和富含维生素C的水果，如猕猴桃和橙子。

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        　　Don’ts
        　　忌：
        　　Don’t eat irritating food. In autumn, the resistance function of the human
body will be significantly decreased, so people should pay attention to eating
less irritating food, like spicy food and cold food, which could cause some
ulcers and inflammation in the intestinal tract.
        　　不要吃刺激性的食物。秋天，人体的抵抗力会明显下降，所以人们要注意少吃刺激性食物，比如辛辣生冷的东西，它们可能会导致肠道溃疡和炎症。
        　　Don’t take too many tonics. Some people realize that their immune system is
more vulnerable in autumn, so they choose to take tonics to keep fit. But too
many tonics are burdens for the human body with excess nutrition.
        　　不要吃太多的补品。有些人发现他们的免疫系统在秋季更脆弱，所以会选择吃补品来保健。但是太多的补品造成营养过剩，给身体带来负担。
        　　Sleep
        　　睡眠
        　　Sleep is an important means for people to restore their physical strength,
ensure their health and enhance their immunity. The autumn climate is cool and
the weather conditions for people to sleep are greatly improved, but the quality
of sleep can be greatly affected by inappropriate attention.
        　　睡眠是人们恢复体力、保持健康、增强免疫力的重要方式，秋季气候凉爽，人们睡眠的天气条件有了很大改善，但睡眠质量可能会因为不适当的关注而大受影响。
        　　Therefore, in autumn, it is suggested that you go to bed at 9 pm, or try to
fall asleep before 11 o’clock. According to traditional Chinese medicine, autumn
represents yin. Yang qi is the weakest and yin qi is the most abundant at Zishi
(11 pm – 1 am). So if you sleep at that time, you can nourish yin, and get sleep
of good quality.
        　　因此，在秋天，建议人们晚上9点就上床睡觉，或者在11点前要入睡。按照中医理论，秋代表着“阴”。在晚上子时(11点到凌晨1点)阳气最弱，阴气最盛。所在如果在这个点入睡，就可以“滋阴”，睡眠质量就很高。
        　　People generally need about 8 hours a day to sleep, and those who are weak
and patients should appropriately increase sleep time.
        　　人们一般需要约8小时的睡眠，体弱多病的人群应适当增加睡眠时间。
        　　Exercise
        　　锻炼
        　　To avoid getting tired at noon and stay energetic throughout the day in
autumn, it is an ideal way to do two or three high-intensity exercises a week,
with low-intensity fitness workouts, such as yoga, walking or weight-bearing
training, several times. Even when you are not tired, you will feel comfortable
if you stretch out a few lazy limbs.
        　　为了避免秋日中午感到疲倦，并在一整天都精力充沛，理想的方法是每周进行两到三次高强度锻炼，配合几次低强度的健身，比如瑜伽、散步或负重训练。即使你没觉得太累，可如果你伸展一些慵懒的肢体，也会感到很放松。