【如何瘦下去】體虛人士減肥特別艱難？

⭐先調理好體質再做運動
⭐症狀改善虛胖自然走
#星期五湯水

減肥先暖身（陽虛型👍）
明明吃得不多，但全身肥肉鬆泡泡，面部又浮腫，多跑兩步已經無氣無力，大風吹過覺得很冷，這種陽虛型體質人士減肥特別容易失敗，全因他們體內的「火爐」燃料不夠 —— 陽氣不足，新陳代謝緩慢，令脂肪容易積聚。想減肥必先要提升陽氣，多吃助陽食物，例如羊肉、生薑、肉桂、南瓜、洋蔥、蟲草、高麗參等，同時避免吃生冷食物及凍飲。做運動要循序漸進，先在陽光底下散步及慢跑，或者多做伸展、太極等強度小的運動，時間從15分鐘增加到30分鐘，建立好運動習慣後再做帶氧運動，體質改善便有助控制體重。

食材小貼士：
靈芝性平，有補肝氣、益心氣、養肺氣、固腎氣的功效，適合體質虛弱、氣血不足人士食用。

靈芝南瓜淮山栗子湯
功效：補肝養腎，紓緩容易疲倦、多汗、面色偏白等症狀。
材料：南瓜400克（約半斤）、紅蘿蔔2根、靈芝15克、淮山15克、栗子80克、紅棗4枚
做法：
1. 所有材料洗淨，南瓜去皮去籽切大塊，紅蘿蔔去皮切大塊，栗子去衣取肉備用。
2. 鍋中加入2500毫升水及全部材料，武火煮至水滾，調文火煮2小時，最後下鹽調味即可。

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Warm your body before trying to lose weight (for yang-deficient body constitution👍)

Some people do not eat a lot, but their bodies and faces often look bloated. They would easily run out of breath after running a few laps, and feel cold when a gentle breeze brushes them by.

Individuals with a yang-deficient body constitution would find it difficult to lose weight because the ‘furnace’ in their bodies lacks ‘fuel’ – the yang energy, have slow metabolism, and the fact that fats could easily accumulate in their body.

In order to lose weight effectively, we need to boost the yang energy by consuming ingredients such as mutton, young ginger, cinnamon, pumpkin, onion, cordyceps, and Panax ginseng. Avoid consuming raw and cold foods and drinks.

Increase your exercise level in increments. It is best to start with a brisk walk or jog slowly under the sun, or do more stretching exercises and taichi as they are less intense. Increase the exercise duration from 15 to 30 minutes, and once a regular exercise regime is established, start focusing on aerobic exercises. This would help improve the body constitution and in turn regulate your body weight.

Tip on the ingredients:
Ganoderma lucidum (‘ling zhi’) is mild in nature; good for the qi in the liver, heart, lungs, and kidneys. It is suitable for individuals who have a weak body, and those who lack the qi and blood.

Ganoderma lucidum (‘ling zhi’) and pumpkin soup with Chinese yam and chestnut
Effects: Replenishes the liver and nourishes the kidneys. Relieves symptoms such as fatigue, heavy sweating, pale face.
Ingredients: 400g pumpkin(around 1/2 catty), 2 carrot, 15g Ganoderma lucidum (‘ling zhi’), 15g Chinese yam, 80g chestnut, 4 red dates
Preparation:
1. Rinse all ingredients thoroughly. Cut the peeled and pulped pumpkin into pieces. Cut the peeled carrot into pieces. Peel the chestnuts.
2. Combine all ingredients with 2500ml of water in a pot and cook on high heat until boiling. Turn to low heat and simmer for 2 hours. Add salt to taste.
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【早生華髮】染髮不久白頭髮又跑出來

⭐未到中年就有白頭髮很困擾
⭐遺傳壓力飲食習慣都有影響
#星期五湯水

烏髮保青春湯水
你覺得身體有何特徵最顯老？很多人都會答：「白頭髮」！根據中醫理論，女性從35歲、男性從40歲開始腎精衰退，頭髮會變白甚至脫落，這是正常的老化現象。如果你「早生華髮」或者想保住烏髮抗衰老，就要從養肝腎及養血入手，因為「腎藏精，其華在髮」、「肝藏血，髮為血之餘」，養好氣血及調養肝腎，有助延緩白髮出現及紓緩脫髮問題。按體質適量食用有養肝腎功效的食材，例如核桃、枸杞子、栗子、桑椹、黑豆、芝麻等；少吃生冷食品及辛辣等刺激物；適當紓緩壓力及避免熬夜，因為這些都會影響氣血及腎氣運行；平日可以飲用含有黑芝麻及黑豆的夕米水，亦有助烏髮養腎。

食材小貼士：
女貞子性平，有補肝腎陰、強腰膝、烏髮明目的功效。適合有頭髮早白、視力減退、腰酸耳鳴等症狀人士服用。

女貞子黑豆栗子湯
功效：烏髮養腎，紓緩多白髮、腰痠、耳鳴、大便不暢等症狀。
材料：蓮藕1斤（約600克）、女貞子15克、枸杞子15克、栗子100克、腰果30克、夕米水粉1包（或黑豆30克）、南棗6枚
做法：
1. 所有材料洗淨，蓮藕去皮切大塊備用。
2. 鍋中加入2500毫升水，放入全部材料，武火煮至水滾，調文火煮2小時，最後下鹽調味即可。

✔CheckCheckCin 米水推介：夕米水
材料：紅米、白米、黑芝麻、黑豆
功效：補救熬夜、烏髮養腎、紓緩腰痠

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Soup to maintain youthful dark hair
Which of the body parts makes you look old? Many people would answer ‘grey hair’! According to the Chinese Medicine theories, the kidneys of men and women would begin to deteriorate from the age of 40 and 35 respectively. Our hair would turn grey or even fall off, as this is a normal aging process.

If you wish to maintain a headful of black hair, you need to nourish the liver, kidney, and blood because ‘the kidneys store the essence that would reflect on the hair’, and ‘the liver stores the blood, and its surplus would be reflected on the hair’. Nourish the qi and the blood, and taking good care of the liver and kidney can prevent grey hair and hair loss.

Based on our body constitution, consume ingredients that could nourish the liver and kidney such as walnut, wolfberry, chestnut, mulberry, black bean, and sesame seed. Avoid eating raw, cold, spicy, and other stimulating foods; learn to relieve stress accordingly and sleep early. All these habits would affect the circulation of the qi and blood in the kidney. Drink dusk rice water regularly, as it contains black sesame seeds and black bean. This drink can nourish the kidney, hence, keeping the hair dark and healthy.

Tip on the ingredients:
Ligustrum is neutral in nature; can replenish the liver and yin in the kidney, strengthen the waist and knees, darken one’s hair, and brighten one’s vision. It is suitable for individuals with grey hair, deteriorating vision, tinnitus, and those experiencing soreness on the waist.

Ligustrum and Black bean soup with Chestnut
Effects: Darkens hair colour and nourishes the kidneys. Relieves excessive white hair, alleviates back pain, ringing in the ears, and constipation.
Ingredients: 1 lotus root(around 600g), 15g ligustrum, 15g wolfberries, 100g chestnut, 30g cashew nuts, 1 pack dusk rice water powder(or 30g black bean), 6 Chinese date
Preparation:
1. Rinse all ingredients thoroughly. Cut the peeled lotus root into large chunks.
2. Combine all ingredients with 2500ml of water in a pot and cook on high heat until boiling. Turn to low heat and simmer for 2 hours. Add salt to taste.

✔Recommendation: Dusk rice water
Ingredients: Red Rice, White Rice, Black Sesame, Black Soya Bean
Effects: remedy to frequent late nights, improve hair quality and nourish kidneys, relieve sore lower back
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【發育黃金期】飲食、運動和睡眠都是長高的關鍵

⭐長高速度有人快有人慢
⭐把握發育時期改善體質
#星期五湯水

有助發育湯水
「如何可以長高一點？」是父母和孩子常問的問題，身高受遺傳影響，而後天的均衡飲食、適量運動和充足睡眠，都可以使孩子發育得更好。中醫典籍《黃帝內經》有「女七男八」 的說法，女生約14歲來初經，21歲長智慧齒同時停止增高；而男生16歲開始發育，24歲長智慧齒同時停止增高。作為父母可以把握孩子發育時期，要養好脾胃及腎。

養好小孩的脾胃功能，有助吸收食物中的營養，以助長高，平日可適量食用有健脾胃功效的食物，例如淮山、白扁豆、薏米、蓮子、番薯、薯仔等；少吃容易損傷脾胃功能的生冷食物。

腎氣與生長發育有著密切關係，熬夜傷腎，所以要早睡。平日亦不妨適量食用有補腎功效的食物，例如黑芝麻、黑木耳、黑豆、烏雞，以及果仁類如核桃、花生、開心果、栗子等。

健脾補腎湯水小貼士：
適當地添加健脾食材如白扁豆、薏米、蓮子、薯仔等，以及補腎食材如黑木耳、核桃、烏雞。

紅蘿蔔粟米黑豆栗子湯
功效：補益滋潤，健脾養胃，紓緩頭髮早白、髮質乾燥等症狀。
材料：新鮮淮山一根、紅蘿蔔1根、粟米1根、花生30克、黑豆30克、栗子80克、蜜棗2枚
做法：
1. 所有材料洗淨，鮮淮山、紅蘿蔔、粟米去皮切塊備用，栗子剝殼。
2. 鍋中加入2500毫升水，放入全部材料，武火煮至水滾，調文火煮1.5小時，最後下鹽調味即可。

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Soup to promote growth
“How can we grow taller?” This is a question parents and children would often ask. Height might be hereditary, but we can expect better growth if our children have a healthier diet, exercise appropriately and get enough sleep.

Teenage girls usually experience their first menstruation at about the age of 14, grow wisdom teeth at the age of 21 or so, and this marks the end of their growth period; as for boys, they would hit puberty at about the age of 16, and develop wisdom teeth at the age of 24. It is at this point they will stop growing taller. As parents, we need to observe the children’s growth period closely, and take care of their spleen, stomach and kidney.

In order to do so, eat an appropriate amount of foods that are beneficial for the spleen and stomach, for instance, Chinese yam, white hyacinth bean, barley, lotus seed, sweet potato and potato; consume less raw and cold food, as that can hurt the spleen and stomach.

The qi in kidney and growth have a close interdependent relationship. Sleeping late will damage the kidney; therefore, it is vital to sleep early. Do consume an appropriate amount of food that can replenish the kidney, such as black sesame, black fungus, black bean, black-bone chicken, as well as nuts such as walnut, peanut, pistachio, and chestnut.

Tips for soup to strengthen spleen and nourish kidneys:
Appropriately add in spleen strengthening ingredients such as hyacinth bean, coix seed, lotus seed, potato, and kidney nourishing ingredients such as black fungus, walnut, black chicken etc.

Chestnut and black bean soup with carrot and corn
Effects: Replenishes and nourishes. Strengthens the spleen and nourishes the stomach. Improves early appearance of white hair and dry hair.
Ingredients: 1 Chinese yam, 1 carrot, 1 corn, 30g peanut, 30g black bean, 80g chestnut, 2 candied dates
Preparation:
1. Rinse all ingredients thoroughly. Peel Chinese yam and carrot and cut into pieces. Peel corn and cut into pieces. Peel chestnuts.
2. Combine all ingredients with 2500ml of water in a pot and cook on high heat until boiling. Turn to low heat and simmer for 1.5 hour. Add salt to taste.

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材料
蓮藕 約一斤（九孔白花藕）
清水 一盆 粗鹽 一湯匙
錫紙 一張
清水一盆粗鹽一湯匙
花豆 約 二両
乾栗子 約 10粒
脫水淮山 約 二両
紅蘿蔔 一條
排骨頭 約 一斤
蜜棗 二粒
果皮 一片
清水 約2000-2500 毫升
粗鹽 適量

材料
猴頭菇 三個
合桃 約二兩
腰果約二兩
栗子 約十二粒
紅衣花生 約二兩 （浸水約1小時）
制芡實 約一兩
脫水淮山 約十片
椰棗 四粒
果皮 一片
清水約2000毫升左右