長青健康素食推廣中心 發行 二Ｏ一Ｏ年九月
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石鴻英大夫講述 陳介川整理
身體調養班〈第一講之二〉
(二)調息
調息前的準備【調息之前為何要先調脊柱？】
「調脊柱」跟人的「呼吸」到底有什麼關係？
舉一個簡單的例子：如果大家早上睡醒後先去量身高，一天當中蹦蹦跳跳，到了晚上再去量，有的人可能會變矮。因為脊柱的脊椎之間有一個叫「椎間盤」，裡面有水份。我們的腦袋、身體這麼重，一直壓下去，這椎間盤裡面的水份會跑掉，脊椎之間的空間就變小。所以，跳得越厲害，椎間盤的水就跑掉越多，那去量身高的話，不就越矮了嗎？
所以，當我們睡覺的時候，前半夜的睡覺是假的；後半夜的睡覺才是真正有幫助的。因為身體在熟睡以後，基礎體溫開始下降。隨著微循環，手腳的溫度開始降低，血液就集中到身體內部的組織。在這樣的條件下，椎間盤流失的水份才可以再補充回來。流失的水份回來以後，脊椎旁邊的神經才能夠活化；有了這個活化，才有我們需要的新陳作用〈Anabolism〉。所以，前半夜只是補白天椎間盤水份消耗的80%，如果後半夜也能夠真正睡好的話，第二天精神才會比較好。
這樣的事實就告訴我們：當我們要調整呼吸的時候，脊柱的脊髓神經必須先活化。如果它不活化的話，我們神經傳導的功能就不好。這就是為什麼要先調整脊柱的道理。
粗息動作的基本模式
粗調息根據姿勢分三種：站姿的「胸式呼吸」、坐姿的「胸腹式呼吸」及臥姿的「腹式呼吸」。每種姿勢的呼吸方法都必須先做「按摩」，再做「運動」，然後做「深呼吸」，最後還要「收功」。
■粗息（一）：胸式呼吸
胸式呼吸動作摘要
| 站姿「胸式呼吸運動」 | |
| 按摩 |
1. 左手放後腦，右手勞宮穴按在左邊腋下偏後方、上下摩擦十次。左右手互換再做十次。
2.右手勞宮穴按在左肩前的胸大肌，慢慢揉十下。左右手互換再揉十下。 |
| 運動 | 站直，雙腕交疊，平舉，舉到頭頂後放回；重覆五次。左右腕互換、再做五次。〈應力點在膻中穴〉 |
| 呼吸 | 胸部深呼吸，五次。 |
| 收功 | 雙手相疊以「勞宮穴」貼在「膻中穴」 上，按摩約一分鐘。 |
因為胸部的呼吸要「擴胸」；而擴胸的動作牽涉到兩個最基本的地方：一個在「腋下的後方」，第二個重要的地方叫作「胸大肌」。我們需要按摩這兩個地方，讓它放鬆。在中醫上來講，腋下的後方是「肺邪之所聚」─肺的邪氣就聚在這個地方。尤其打電腦的姿勢容易造成邪氣聚在這裡，所以我們要把這個邪氣鬆掉、散掉。如果咳嗽的話，這個地方不放鬆就很難好。或是當我們氣得講不出話來的時候，就趕快刮一刮這裡吧！根據經驗，有人刮得會痛，但是這種痛跟「肌肉酸痛」不一樣。按摩「胸大肌」時，不要很用力，只要找到地方，然後用「勞宮穴」貼上去慢慢揉就可以。「胸大肌」有三塊─分「上」、「中」、「下」。這三塊肌肉都在這個地方集結。所以，我們做深呼吸之前，也要先把它揉一揉，使它放鬆。
「開膻中穴運動」，站直雙手仰舉是要把膻中穴打開。收功也就是讓它功能發揮到最高以後，要揉一揉讓它放鬆。每次做完都揉一揉的話，呼吸就越來越順暢；如果做完不揉的話，就需要較長時間才能回復正常。
■粗息（二）：胸腹式呼吸
胸腹式呼吸動作摘要
| 坐姿「胸腹式呼吸運動」 | ||
| 按摩 | 雙手2-5指自心窩沿著胸肋骨下緣成「八」字型按摩；兩邊同時做十次。‚雙手大拇指在前，沿兩腰經過肘尖所碰的「章門穴」往下按摩；兩邊同時做十次。 | |
| 運動 | 站直，雙腕交疊，上身前傾45°，雙手向上舉到頭頂並拉直上身；重覆做五次。左右腕互換交疊、再做五次。〈應力點在中脘穴〉 | |
| 呼吸 | 胸腹部深呼吸，五次。 | |
| 收功 | 重點在「中脘穴」，至少按摩一分鐘。 | |
胸腹式呼吸按摩動作。第一個重點在「兩邊的肋骨」。在右邊肋骨的下面是肝臟；在左邊肋骨的下面，有一部分肝臟、胃跟脾臟。這些器官都跟消化、吸收有直接的關係。所以我們做坐姿的深呼吸之前，就要先把這部分的肌肉全部放鬆。第二個重點是肋骨下面的「章門穴」。這章門穴是「肝邪之所聚也」。把雙手手掌貼在腋下、腰上的兩肋骨外側，然後往下搓到腰部。這樣上下搓幾下以後，上身就會開始熱起來了。
「開中脘穴運動」，彎腰四十五度、雙手仰舉是要把中樞點的「中脘穴」打開。當做這個動作的時候，「中脘」就是一個受力區。我們這樣彎腰45的時候，中脘區這個地方就會有壓力。當我們舉手、站直的時候，這個壓力不見了。我們透過這樣的過程，就把脊柱的中段拉直了，也把穴道打開了。做完運動以後就坐下來，再做五次深呼吸，看看是不是整個人變得比較開擴了？
收功時先找到胸腹式呼吸的重點─「中脘穴」。還是一樣利用「勞宮穴」放在上面，然後慢地揉，也是揉一分鐘。這是非常重要的一件事情，因為這樣可以不讓我們受傷。如果腸胃不好的人經常做這個動作，或是做完胸腹式深呼吸以後加強中脘穴的按摩，它的效果是很好的。
■粗息（三）：腹式呼吸
「腹式呼吸」的動作比較複雜一點，我們要求一定要完全做對，因為如果沒有完全做對的話，它的後遺症很嚴重。這是最有效的方法，但如果沒有完全做對的話，它的後遺症也最厲害！
【先決條件：腹壓等於零】
很多人不能用「仰臥平躺、兩腿伸直貼在床上」的姿勢睡覺，為什麼呢？睡了以後腰會痛！有個方法，就是「仰臥時，膝蓋彎曲或膝蓋下面墊枕頭」或者「側臥時，兩腿併攏、膝蓋彎曲墊枕頭」，使「腹壓」降到「最低或接近零」的程度。對於平躺腰會痛的人，利用這樣的姿勢調整腹壓以後，腰就不痛了。
「腹式呼吸」的先決條件就是必須「腹壓等於零」。如果腹壓不等於零，在做腹式呼吸的時候，很容易得到兩種病：一種是「前陰病」―就是尿道結石、尿道炎、陰道炎，而且這種病不容易好；另一種是「後陰病」―就是肛病（脫肛）、痔瘡。
所以，做腹式呼吸的時候要非常、非常地慎重，第一件事情就要想到「腹壓等於零」；如果腹壓不等於零的時候不准做！因為會有麻煩！
腹式呼吸動作摘要
| 仰臥「腹式呼吸運動」，曲膝使腹壓近乎零。 | |
| 按摩 | 左手「勞宮穴」貼在「臍中穴」，右手放在左手背上推動左手揉轉十八圈，換手再揉十八圈，算一次，共做五次。揉轉的壓力分輕、中、重三層次各五次，合計十五次。 |
| 運動 |
|
| 呼吸 | 腹部深呼吸，做五~十次。 |
| 收功 | 雙手相疊以「勞宮穴」貼在「「氣海穴」、「關元穴」間，按摩約一分鐘。 |
【按摩：臍中穴〈神闕穴〉】在還沒有呼吸以前，必須要把「臍中穴」―肚臍中間的肌肉放鬆。按摩的時候，按照雙手「用力的程度」分作三個層次：第一個層次是―把兩隻手「輕輕地」搭在肚臍〈臍中穴〉的上面，第二個層次是―雙手「稍微用力」，第三個層次是―兩手「更用力」壓下去，直到小腹感覺有壓力時。
因為腹式呼吸要保護得很好，所以要讓腹部肌肉全部放鬆，其中效果最大的一種就是手「輕輕地」放在肚臍上面，這是最難的。因為我們皮膚的表面有神經接收元跟內臟相通；「太陽神經叢」的靈魂就在「肚臍」；母親利用臍帶來供給我們養分也是這個地方―肚臍。所以我們在按摩的時候，如果輕輕地動一動，整個下腹就開始活化。
如果我們的程度不夠的話，怎麼辦呢？那麼就是壓力「輕的」、「中度的」、「重的」，左、右各做五次。這個非常重要！前五回合一定要非常地輕；中間的五回合稍微重一點；最後的五回合手要用力壓下去，使小腹覺得有壓力了才開始揉轉。為什麼要這麼轉呢？因為中醫認為「健胃先要整腸」，腸子動、胃才會動，這是第一個重點。第二個重點是―所謂「先天生化的來源」就在這裏，所有的慢性病都要從這個地方〈臍中〉醫起。
【運動一：強化下腹肌、臀大肌、臀中肌】
因為在人體工學上要強化肌肉的時候，如果是這一次偏一邊，下一次偏另外一邊做，無效！所以運動時通常是同一邊連續做五次以後，換邊再連續做五次，這樣肌肉才可以鬆掉。
【運動二：彎腰九十度、雙手仰舉】
藉著這些動作來矯正脊柱，並且把「臍中穴」打開。為什麼要這麼做呢？因為只有透過這些動作的調整以後，小腹的內腔才會變成一個球的形狀。因為一個球體的壓力平均分散的作用最大。我們要使小腹塑造成一個球形，才能做腹式呼吸。
【腹式呼吸、深呼吸】
做腹式呼吸開始的時候請躺下來，一定要保持「腹壓等於零」的姿勢。
「腹式呼吸」怎麼做呢？利用小腹先把氣吐出去，吐…吐…吐，吐到小腹已經縮到扁了、空了；然後只要輕輕一放鬆，肚子就大回來了。標準的動作是―吐氣的時候用力吐；吸氣的時候不准用力。也就是說―不可以用鼻子去吸，吸氣的時候沒有感覺到在吸氣。這就是「正腹式呼吸」！我們的小腹就像是一個橡皮球，我去壓它，氣吐出去了；只要這球的彈性還在，當手一放鬆，氣就回來了，道理就是這麼簡單！
現在我們要求大家先用嘴巴吐氣，吐到這肚皮已經貼壁了，然後一放鬆，氣就回來了。我們在學習的時候，通常要看看自己的氣有多長，這是一種學習的方法。因為氣越長的話，深部組織得到氧氣的機會越大。所以，作深呼吸可以使三分之一的負氧債減少；尤其是下腹部的獲氧率是最重要的，因為它影響到我們的全身。
「腹式呼吸」最重要的就是「吐氣」。我先發一聲音做個示範：【阿—彌—陀—佛—】，這是利用一口氣吐出去的。然後肚皮放鬆，氣全部都進來了。如果我們氣吐一點點，它就吸一點點；吐的越多，吸的就越多，就是這麼簡單！那麼你的氣越長的時候，就表示腹式呼吸做得越清楚。剛才的示範嘴巴沒有張開；這種方法叫「金剛唸誦」，完全就是利用「腹式呼吸」的功法。
因為我們習慣的「胸式呼吸」是: 吸也用力、吐也用力；但是「腹式呼吸」強調的是: 吐的時候用力、吸的時候完全不用力。我們想像一下：現在有一個長輩，他身體不舒服、躺在床上，叫他這邊用力、那邊也用力是很困難的。如果叫他利用小腹稍微用力吐一下、再壓一下，然後讓他放鬆自然吸氣的話，這樣效果就會很好。
吐氣的時候，吐得越乾淨，吸滿的氣就越多；假如氣吐得很少，吸進來的氣就很少，就沒有感覺。我們要作到什麼程度才算是「有感覺」呢？做到躺著的時候，就要「心息相依」。所謂「心息相依」就是說―腹式呼吸做到一個程度以後，會覺得下腹裡面好像有一條蛇，它會像「轟…轟…轟…」的方式往上動，動的時候要跟呼吸完全調合在一起。我們把這個現象叫做「胎息」―胎兒的呼吸。
那麼，平常怎麼練習呢？首先把手放在小腹上面；吐氣的時候是一面吐、一面用手壓小腹；吐到最後停了以後，氣就自己回來了。我們不要求多做，每天只要做五到十次就結束。因為這個呼吸法太猛烈了，所以不可多做！♁
Translated by Ming Yang and Thomas Yin
Chinese version『石大夫談養生:長青身體調養班課程講記〈一〉』by Dr. Hung-Ying Shih excerpted by Jei Chen ( published in EHVA Newsletter 43, June of 2010)
Preface
"Essence, Qi, and Spirit" is the basic principle of health. Starting from this issue, the Evergreen Newsletter will publish successively the health talks by Dr. Shi in three main series: "Breathing Exercises," "Fitness and Nutrition", and "Stress release and Mind and Body Toning". It is our hope that through practicing the exercises, we will help you, your family, and your friends to live a healthier and happier life.
Health & Wellness class 1.1
1. Introduction
The essence of wellness
"Good nutrition", "Oxygen" and "Ample rest" are three baseline conditions for a healthy life, just like the three indispensable pillars of the ancient Ding (鼎 an ancient Chinese vessel with three legs). A well-lived life means to love our own bodies. Once we learn to be the master of our bodies through the guidance of this class, we will be able to apply the knowledge we learned to look after our own health. Through studying and practicing the techniques
taught in this class, not only it would help to improve the physical condition of your own health, you can also be a capable caregiver to help your loved ones. Only by cultivating our "perseverance" and "endurance", one can truly learn the meaning of "loving-kindness"
The aging and the degeneration of organs
People often ask: Why is aging often associated with frailty? The main reason is that when people get older, the basic functions of body organs are declining. Assuming the physical functions of a 20-year-old is 100, the functions of the 75-year-old has lost about 15% of his brain weight, 35% of his cardiac output, 37% of his liver weight, and 35% of his kidney weight. The most horrible thing is his lung capacity reducing by 45%, almost half. Since the aging and degeneration are unavoidable, we can only try as much as possible to achieve the best conditions when our recuperative power of the body is declining.
Since the lung is the fastest declining organ, the breathing exercise becomes very important in wellness exercises. In addition, the liver also deteriorates very quickly. Liver is our body's power plant, and the greatest impact comes from our diet. The essence of the food we eat will eventually go through the portal vein to the liver. If food is not healthy, it will accelerate the decline of liver, so we will focus on how to eat the "healthy food."
In addition, the stress will also seriously affect the body. When the body is strong, a person can faces stressful situations more positively. Working stresses and other psychological stresses will also affect the physiology. Therefore, the way to a good health should include both physical and mental aspects.
Sinus and breath
We have two organs on the face: one is the "expression organ" and the other is the "chewing organ." "Expression organ" is the eyes which are surrounded by four sinuses In fact, an infant has only the "maxillary sinus". It's only till about six years old when the "sphenoid sinus" and "ethmoid sinus” forms and the person knows how to blow his nose. The frontal sinus forms at the age of about 10.
When the sinus infection occurs, it would show up on our face. This is particularly true and has caused a great concern in women when the skin begins to dry and dark spots appear. To be precise, the affected area is just where the inflammation of the sinus appears. The most important tip to prevent sinus infection is to "cleanse the nose." There are many ways to cleanse the nose. The easiest way is to pour saline solution (water + 0.9% NaCl) from one nostril to the other nostril. You can also buy some nasal cleansing utensils in the market, e.g., neti pot. Nasal cleansing can not only clear nasal passages, but also prevent hay fever and other nasal allergic reactions.
We need to use sinuses to breathe. If the sinuses are congested, we can not breathe smoothly, which makes the breathing practices very difficult. Therefore, before addressing the subject of breathing exercises, we need to first introducing the sinus cleansing.
The basic concept of abdominal breathing
Basically, breathing involves several very important organs: the "chest", the "diaphragm", and the muscle between the ribs called "intercostal muscle."
Ageing normally is accompanied by the deteriorating of our breathing capacity, and this problem originates from our lungs. Therefore, aged people tend to have problems existed simultaneously: signs of "asthma", plus a slight symptom of "emphysema." Asthma limits the flow of air when you breathe in, while emphysema limits the flow of air when you breathe out.
It's mainly due to the declining thoracic strength, making alveolar not elastic enough. The remedy is "Breathe deeply"! Its basic approach is to use the lower abdomen to take a deep breath, i.e., "abdominal breathing."
Let's look at several terms and definitions of abdominal breathing:
The first is the "tidal volume": the total lung volume represents the smooth and normal flow of air exchanged between inspiration and expiration. The next one is the "retention capacity": the total sum of the first smooth indrawn breath continued with the second forced inhale and the first smooth outdrawn
breath continued with the second forced exhale. The sum of "tidal volume" with "retention capacity” is
the familiar "vital capacity", i.e., the maximum capacity of the lungs. Another important term relating to breath is "alveolar gas". It is the gas staying deep in the alveoli, which does not participate in gaseous exchange.
"Alveolar gas" is about a little more than one liter, it has only 14.3% oxygen, a third less than the normal oxygen content in the air, 20.96%. A rule of thumb for general adult is that the "retention capacity" is about `three times of "tidal volume". That is, if our normal respiration is "one", our lungs can hold three times more gas.
The lack of oxygen will affect the body's metabolism negatively. Therefore, we must take advantage of "deep breathing", so deep such that the hypoxic tissues can get enough oxygen. "Breathe" involves the "thoracic breathing" and the "abdominal breathing". "Abdominal breathing" can be categorized to so-called "positive abdominal breathing" and "reverse abdominal breathing." Examples of "positive abdominal breathing" are the "NeYangGong(內養功)", "GinGang recite(金剛唸誦)", and "longevity technique(長命術)", or "six qi(六氣術)" . "Reverse abdominal breathing" can be mastered thru practicing, which includes a number of Tibetan Buddhism practicing methods, such as "9 Buddha Wind(九節佛風)", "Aquarius gas(寶瓶氣)", and so on. The positive abdominal breathing can nourish the "qi", which is the focus of our discussion here.
Introduction of a number of important acupuncture points
When we do the breathing exercises, often we tend need to make use of some aids, which relates to a very important concept of - "stress point", i.e., the point where pressures converge. The traditional Chinese medicine has found that these "stress points" are coincidentally located as the "acupuncture points". If you do not know the proper use of these points, it will harm us. Conversely, it will bring good benefit if properly used.
Laogong Point 【勞宮穴】
It's easy to find this acupuncture points which is the midpoint in the palm between the second and the third finger tips while close-fisted. It is also where
the highest temperature of our hands is. We need to learn to use this point to massage our body, so as to soften the relevant stiffness of our tissues. Furthermore, it can induce our inner potential energy, that is, utilizing the "stress point" to invigorate the body. In addition, this "Laogong Point" is also related to our heart. Using the thumb and index fingers of one hand to tightly pressing the "Laogong Point" of our other hand is effectively used as the first aid for arrhythmia.
Tanzhong Point【膻中穴】
"Tanzhong Point" is just at the middle of the two nipples. This acupuncture point is very important, because in terms of Tibetan Buddhism, it is the union between the "red and white Bodhi (紅、白菩提)." That is, this "Tanzhong Point" will open when a person dies. In the view of Chinese medicine, it is where "the last breath" gets exhaled. Even if the heart stopped beating, but as long as there is the qi in Tanzhong, he has a chance to survive. This "Tanzhong Point" is the soul of the whole "thoracic breathing". When you type at the computer, this point is immediately under pressure if the back is humped. Therefore, it is also a "stress point." When we take a deep breathe and expand our chest, it is also a focal point and a "vigorous point."
ZhongWan Point 【中脘穴】
"ZhongWan point" is the midpoint between Tanzhong Point and the navel. This place will definitely hurt for those people who suffers from stomach or intestinal irritations. Anatomically, it is called the "three-line crossing point" because it is the crossing among the stomach, the duodenum, and biliary and pancreatic ducts. The bile is used in digesting food with fatty content and the pancreas is the core of the digestive system. If Zhongwan point is blocked, the stomach can not contract. At this time the person is very easy to burp and is likely to produce excessive stomach acid. If the point becomes painful when pressed, it needs our special attention - it may be inflamed. A typical duodenum ulcer happens in this place. When we breathe while sitting, ZhongWan point is a major stress point, hence, a very important acupuncture point.
JiZhong Point 【臍中穴】
"JiZhong point" is at the "navel." Navel is the most concentrated place of the "solar plexus". The dorsal counterpart of navel in the back is just the second and third vertebrae of the lumbar column, which sustain the most powerful force of the body. A person with a bad lumbar will be affected by the JiZhong point. This is because the JiZhong point is surrounded by the small intestines in which the food is finally digested and absorbed.
GuanYuan and QiHai Points【關元穴、氣海穴】
"GuanYuan point" is located four finger widths below the navel, which is called "lower DanTian(下丹田)". It is a reservoir of "qi" and a vital area for practicing and cultivating. "QiHai point" is the midpoint between the navel and Guanyuan point. It's the soul of practicing the "abdominal breathing". (To be continued )♁
對關節痛、消化不良、失眠及其他常見的健康問題而言，藥物並非是唯一或最好的解決方法。 無論是便秘、憂鬱、胃灼熱、關節痛、陽痿、尿失禁…，似乎藥廠都有特別的藥去對治以上問題。
其實很多身體的問題可用其他方法治療，並非一定要靠藥物；但是藥廠百萬元的廣告宣傳，加上醫生開處方，要比教育病人改變生活方式來得容易，使得非藥物的治療方法處於劣勢。
每星期四、五天，每天三十分鐘的運動就可有下列好處：
■減輕體重 ■好的睡眠 ■減輕臀部及關節痛
■提高情緒 ■強壯骨骼 ■預防跌倒
■預防癌症 ■降低血壓 ■改善膽固醇
非藥物治療也許不如吞一顆藥那麼容易，但是通常比較沒有副作用，而且可以同時解決多項問題。比如上面提到的每天三十分鐘的運動就有多種好處，即使非藥物治療不是百分之百的有效，但至少會讓你感覺舒服些，也可減輕所需藥物的劑量。
以下是一些不需藥物也可改善身體問題的方法。
消費者報告〈Consumer Reports〉全國研究中心的一項針對14000人的調查指出，對背痛而言，自己最能減輕疼痛的方法就是運動，其他方法如按摩、物理治療也有效。脊柱、骨骼的調整要比藥物有效。此外，針灸、認知行為治療、生物反饋、靜坐也都有幫助。選擇你最樂意做的即可。
對於有胃灼熱〈heart burn〉的患者，如果能改變生活方式，就不需要用esomeprazol〈Nexium〉，Lansoprazol〈preacid〉之類的藥物，這些藥物對50歲以上的人有增加臀部骨折的危險性。除了避免引起胃灼熱的酒、咖啡、巧克力之外，戒菸、減輕體重、少量多餐、睡前三小時內禁食，禁穿緊身衣褲也有幫助。
壓力性尿失禁主要原因是膀胱四周肌肉弱化，Kegel〈凱格爾〉運動可以強化髖底〈pelvic floor〉，對壓力性尿失禁有所幫助。做法是像要中斷排尿或防止排氣〈放屁〉的緊縮相關肌肉，作兩種動作，一個是短時間的緊縮2秒，放鬆；另一為長時間緊縮5-10秒，放鬆。每天各做40-50次，可以一次做完，或分數次做完。在咳嗽或打噴嚏前做Kegel運動可以減輕尿失禁症狀。
衝動性尿失禁不能只靠Kegel運動，很多人因此藉用藥物控制，但是不到六個月就有一半的人因為藥物副作用─ 視力模糊、神智不清、便秘、口乾而停藥。可以請教醫生如何訓練膀胱作規律性排尿，拉長膀胱儲存尿液的時間。堪薩斯大學泌尿科副主任湯姆士·格列伯林醫生認為，衝動性尿失禁患者不要一有尿意就急著上廁所，先停一下，專注膀胱的感受，做三次Kegel運動，再用正常速度走到洗手間。有尿失禁的患者，在晚餐與入睡之間，儘量少喝水，平常少吃柑橘、番茄、酒及咖啡。非藥物治療大概對百分之八十膀胱過動的人有緩解效果，這當中的百分之二十五可去除症狀。
有兩項實驗比較運動與抗憂鬱藥物的效果，發現4個月後兩者效果幾乎一樣。對治比較嚴重的憂鬱症〈影響到睡眠、飲食及工作超過三星期者〉，較常採用抗憂鬱藥物，也可考慮談話治療〈talk therapy〉，藥物效果可能比較快，但談話治療效果比較能持久。
長青素食譜: 核桃四季豆 |
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| 材料： | 四季豆 | 半磅 | 核桃 | 1/3 杯 | |||
| 調味料： | 橄欖油 | 1茶匙 | 鹽 | 1/6茶匙 | |||
| 薑 | 4 片 | 水 | 適量 | ||||
| 作法： |
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| 份 量： | 四人份 | ||||||
EHVA Recipe: Green Beans and Walnuts | |||||||
| Ingredients: | Green beans | 1/2 lb. | Walnuts | 1/3 cup | |||
| Seasoning: | Olive Oil | 1tsp. | Salt | 1/6 tsp | |||
| Ginger | 4 Slice | Water | Some | ||||
| Procedure: |
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| Servings: | 4 people | ||||||
長青素食譜: 茶油麵線 |
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| 材料： | 低鹽、無添加物麵線 | 一束 | |||||
| 調 味 料： | 茶籽油 | 一茶匙 | 黑豆醬油 | 半茶匙 | |||
| 作法： |
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| 備註： | 根據古老傳統民間的經驗，若能連續五天吃五頓早餐的茶油麵線， 對胃腸的保健有很大的幫助。 | ||||||
EHVA Recipe: Tea Seed Oil Noodle | |||||||
| Ingredients: | Chinese thin noodle | one bundle (75 g) | |||||
| Seasoning: | Tea seed oil | 1 tsp. | Black bean soy sauce | ½ tsp | |||
| Procedure: |
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| Note: |
According to
ancient Chinese traditional folk experience, eating noodles with tea seed oil
for 5
consecutive breakfasts will greatly help to maintain gastrointestinal health. |
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長青素食譜: 茄子羹 |
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| 材料； | 茄子 | 1磅 | 新鮮淮山 | 3 oz | |||
| 蔥 | 1隻 | 蒜 | 5 瓣 | ||||
| 薑 | 3 片 | 八角 | ½朵 | ||||
| 素高湯 | 4 杯 | 香菜 | 少許 | ||||
| 水 | 2 杯 | ||||||
| 調 味 料： | 醬油 | ½湯匙 | 鹽 | ¼茶匙 | |||
| 香油 | 少許 | ||||||
| 作法： |
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EHVA Recipe: Eggplant Soup | |||||||
| Ingredients: | Eggplant | 1 lb | Fresh nagaimo | 3 oz | |||
| Green onion | 1 sprig | Garlic | 5 clove | ||||
| Ginger | 3 pieces | Anise seed | ½ clove | ||||
| Vegetable stock | 4 cup | Cilantro | ½ bunch | ||||
| Water | 2 cup | ||||||
| Seasoning: | Soy sauce | ½ Tbsp | Salt | ¼ tsp | |||
| Sesame oil | a few drops | ||||||
| Procedure: |
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| 日期 | 時間 | 地點 | 活動內容 |
|
09/19/2010
Sun |
11:00am-2:00 pm |
Nepredak Hall
70 Montage Expressway, San Jose, CA 95131 |
敬老年度活動 |
|
09/26/2010
Sun |
1:30-4:30 pm |
長青健康素食推廣中心
3071 Lawrence Expressway, Santa Clara, CA 95051 |
長青秋季身體調養班第一講 〈中文〉供應點心 |
|
10/03/2010
Sun |
1:30-4:30 pm |
長青健康素食推廣中心
3071 Lawrence Expressway, Santa Clara, CA 95051 |
長青秋季身體調養班第二講 〈中文〉供應點心 |
|
10/17/2010
Sun |
1:30-4:30 pm |
長青健康素食推廣中心
3071 Lawrence Expressway, Santa Clara, CA 95051 |
長青秋季身體調養班第三講 〈中文〉供應點心 |
| 每週二 | 10:00-11:00 am | Palo Alto Avenidas Senior Center | 推拿講習 |
本中心為非營利組織，目的在宣導正確的健康素食理念以提昇生活品質。本中心工作人員均屬不支薪的義工，各項推廣活動均靠大家在人力、物力上的支持與捐助。竭誠歡迎您慷慨解囊，一切捐贈皆可依個人所得狀況抵稅，捐贈股票還可節省capital
gain的稅。凡捐款$500以上者為本中心年度榮譽董事。捐款支票抬頭請寫Evergreen Healthy Vegetarian
Association 或EHVA，並寄到本中心，謝謝！
Please send your tax-deductible donation to Evergreen Healthy
Vegetarian Association (EHVA). Thank you!
|
2010 |
王宇霖、尹明潭、吳宜玟、吳英芳、黃宗哲、陳介川、游松賀、李慶祥、劉雪清、戴盛珊、程俊豪、方木桂 |
| 發行： | 長青健康素食推廣中心 |
| 打字： | 高淑玲、劉雪清、徐鴛鴦、謝多弟 |
| 編輯： | 劉雪清、呂錞銀、尹明潭、高淑玲、陳慧珊、吳宜玟 |
| 美工： | 高淑玲 |
| 印刷： | 長青印刷 (TEL: 408-732-0680) |
| 郵寄： | 程俊豪 |