玄武灸中医馆

04/07/2025

https://youtu.be/JT0VrLv50is?si=MTQfX8cb78zh7R9K

Regenerative Medicine & Biotech: Restoring Health Naturally.

03/07/2025

「医学动画：食物消化全过程」

从口腔、咽喉、胃部、一直到大小肠，
途径的各个器官各司其职，将食物逐步分解消化......

02/07/2025

前天下午3点爷爷又来找我看诊，
告知爷爷别太劳累
+多休息再给他做智能健康检测+心血管软硬检测。

说服了我给他的爱人👫，看了蛮多中西医不见得好转。
说得热泪盈眶说谢谢我给他的爱人👫中药调治后配搭营养调理。
现在他的爱人👫面色红润身体情况获得改善又增加肌肉+人也精神。

身体🈶状况，
说只来找我给他夫妻俩调治调养，
我告诉他爷爷这是我身为医者父母心。

感恩爷爷奶奶的信任

22/11/2024

增肌必备营养与个性化饮食建议
| Essential Nutrients for Muscle Gain
& Personalized Dietary Tips

💪 健身这样吃最有效！
| Eat Right for Effective Fitness!

🎯 关键营养素 | Key Nutrients:
1️⃣ 蛋白质 | Protein

来源 | Sources:
鸡蛋、瘦肉、酸奶等
Eggs, lean meats, yogurt, etc.

益处 | Benefits:

合成和修复肌肉组织

提高饱腹感，帮助控制食欲
Promotes muscle synthesis
and repair while enhancing satiety.

建议摄取量 | Recommended Intake:
每日1.6-2.2克蛋白质/每公斤体重
1.6-2.2g protein per kg
of body weight daily.

2️⃣ 维生素D | Vitamin D

来源 | Sources:
三文鱼、蛋黄、黑木耳等
Salmon, egg yolks, black fungus, etc.

益处 | Benefits:

维持肌肉功能

促进钙吸收，强化骨骼
Supports muscle function and
calcium absorption for stronger bones.

建议摄取量
| Recommended Intake:
每天600-800IU，适当日晒可帮助合成
600-800 IU daily;
moderate sun exposure aids production.

3️⃣ 优质脂肪 | Healthy Fats

来源 | Sources:
鳄梨、橄榄油、坚果等
Avocados, olive oil, nuts, etc.

益处 | Benefits:

提供能量，促进激素分泌

有助于肌肉分解代谢的平衡
Provides energy, supports hormone secretion, and balances muscle metabolism.

建议摄取量 | Recommended Intake:
每日总热量的20-35%
20-35% of daily caloric intake.

4️⃣ 碳水化合物
| Carbohydrates

来源 | Sources:
地瓜、糙米、红豆等
Sweet potatoes, brown rice,
red beans, etc.

益处
| Benefits:

提供训练所需能量

提高肌肉合成效率
Provides energy for workouts and improves muscle synthesis efficiency.

建议摄取量
| Recommended Intake:
每日总热量的45-65%
45-65% of daily caloric intake.

🎉 个性化饮食建议
| Personalized Dietary Tips:

1️⃣ 目标导向
| Focus on Your Goals:

增肌目标
| Muscle Gain Goal:
热量摄入 > 热量消耗，
蛋白质与碳水化合物搭配摄入，
配合力量训练。
Caloric intake > expenditure.
Pair protein with carbohydrates
and focus on strength training.

减脂目标
| Fat Loss Goal:
热量摄入 < 热量消耗，
选择高纤维低热量食物，
避免过度节食。
Caloric intake < expenditure.
Opt for high-fiber, low-calorie foods without extreme dieting.

2️⃣ 饮食时间管理
| Manage Meal Timing:

每日4-5餐，避免长时间空腹；
运动前补充碳水，
运动后30分钟内补充蛋白质。
Eat 4-5 meals daily to avoid
long fasting periods.
Consume carbs pre-workout
and proteins within 30 minutes post-workout.

3️⃣ 均衡营养比例
| Balanced Nutrition Ratio:

碳水化合物:蛋白质:脂肪 = 4:4:2，
根据基础代谢率调整总热量。
Carbs: protein: fats = 4:4:2,
with total caloric intake
adjusted to your Basal Metabolic
Rate (BMR).

4️⃣ 补充剂建议
| Supplement Tips:

缺乏时适量补充蛋白粉、
维生素D或鱼油，优先从食物获取营养。
Supplement with protein powder,
vitamin D, or fish oil if needed, but prioritize whole foods.

5️⃣ 生活方式调节
| Lifestyle Adjustment:

保持7-8小时高质量睡眠，
减少加工食品，多喝水。
Get 7-8 hours of quality sleep,
minimize processed foods,
and stay hydrated.

💡 总结与建议
| Summary & Tips:
增肌不只依赖锻炼，还需科学饮食支持。
通过合理分配营养素、控制热量摄入、
结合个性化目标调整饮食结构，
可更高效实现健身目标。
Muscle gain requires not just
exercise but also a scientific diet.
Proper nutrient distribution, caloric management, and goal-based adjustments can efficiently
help achieve fitness goals.

#增肌营养 |
#健康饮食 |

#个性化健身计划 |

#科学运动营养 |

19/11/2024

素食者必知营养法则：
预防6大营养缺乏！

Essential Nutritional Tips
for Vegetarians:
Prevent 6 Key Deficiencies! 🥦🍇

1️⃣ 蛋白质 (Protein)

📌 为什么重要？
| Why is it important?
蛋白质是身体修复和免疫系统的核心。
缺乏可能导致肌肉流失、
脱发、免疫力下降等问题。
Protein is essential for body repair
and a strong immune system.
Deficiency can lead to muscle loss,
hair thinning,
and weakened immunity.

🍴 怎么补充？
| How to get it:

推荐食物
| Recommended foods:
豆类、豆腐、乳制品、坚果
Legumes, tofu, dairy products, nuts

💡 营养小提示
| Pro Tip:
豆腐和杏仁既营养丰富，
又方便烹饪，是素食者的理想选择！
Tofu and almonds are
nutrient-packed and easy to
include in meals for vegetarians.

2️⃣ 铁 (Iron)

📌 为什么重要？
| Why is it important?
铁是造血的关键元素，
缺乏会引起贫血、疲倦和注意力下降。
Iron is vital for blood production.
Deficiency can cause anemia,
fatigue, and poor concentration.

🍴 怎么补充？
| How to get it:

推荐食物 |
Recommended foods:
豆类、全谷物、坚果
Legumes, whole grains, nuts

💡 营养小提示
| Pro Tip:
搭配富含维生素C的食物
（如柠檬或橙子），
可显著提高铁的吸收效率。
Pair with Vitamin C-rich foods
(like lemons or oranges)
to boost iron absorption!

3️⃣ 锌 (Zinc)

📌 为什么重要？
| Why is it important?
锌支持免疫系统和味觉功能，
缺乏可能导致脱发、
味觉减退和免疫力下降。
Zinc supports immunity
and taste function.
Deficiency can lead to hair loss,
reduced taste, and
weakened immunity.

🍴 怎么补充？
| How to get it:

推荐食物
| Recommended foods:
纳豆、发芽豆类、豆腐
Natto, sprouted legumes, tofu

💡 营养小提示
| Pro Tip:
发芽的豆类不仅富含锌，
还易于消化，非常适合日常膳食！
Sprouted legumes are not
only rich in zinc but also
easier to digest—
perfect for daily meals!

4️⃣ 钙 (Calcium)

📌 为什么重要？
| Why is it important?
钙维护骨骼与牙齿健康，
缺乏可能引发骨质疏松
和肌肉痉挛等问题。
Calcium is crucial for
healthy bones and teeth.
Deficiency can lead to
osteoporosis and muscle cramps.

🍴 怎么补充？
| How to get it:

推荐食物
| Recommended foods:
白菜、豆浆、芝麻酱
Cabbage, soy milk, sesame paste

💡 营养小提示
| Pro Tip:
芝麻酱是植物性钙的优质来源，
可以用来拌菜或制作酱料。
Sesame paste is an excellent
plant-based calcium source -
perfect for dressings or sauces!

5️⃣ 维生素B12 (Vitamin B12)

📌 为什么重要？
| Why is it important?
维生素B12对神经
和红细胞健康至关重要，
缺乏可能导致贫血、
记忆力下降和疲倦。
Vitamin B12 is essential
for nerve health and red blood cell production. Deficiency may cause
anemia, memory loss, and fatigue.

🍴 怎么补充？
| How to get it:

推荐食物
| Recommended foods:
强化食品、维生素B12补充剂
Fortified foods, B12 supplements

💡 营养小提示
| Pro Tip:
选择强化了B12的植物奶，
是满足日常需求的好方法！
Opt for B12-fortified
plant milk to meet daily needs!

6️⃣ 多元不饱和脂肪酸
(Polyunsaturated Fatty Acids)

📌 为什么重要？
| Why is it important?
这些脂肪酸能保护心血管健康，
缺乏可能增加心脏病风险。
These fatty acids
protect cardiovascular health.
Deficiency may raise
the risk of heart disease.

🍴 怎么补充？
| How to get it:

推荐食物
| Recommended foods:
奇亚籽、亚麻籽、核桃
Chia seeds, flaxseeds, walnuts

💡 营养小提示
| Pro Tip:
每天一小勺亚麻籽油
是维持心脏健康的绝佳选择！
A teaspoon of flaxseed oil daily is an excellent choice for a healthy heart!

🌟 总结与建议
| Summary & Recommendations

饮食多样化
| Diversify your diet：
确保日常饮食中包含
关键营养素的丰富来源
Make sure your diet includes
A rich source of key nutrients。

科学补充
| Supplement wisely：
必要时使用营养补充剂弥补不足。
If necessary, use nutritional
supplements to
make up for deficiencies.

健康搭配 | Pair wisely：
搭配含维生素C的食物
提高矿物质吸收效率。
Combine with foods
containing vitamin & that absorption efficiency of mineral is improved.

✨ 保持均衡饮食，
搭配瑜伽与适度运动，
全面提升健康水平！
Maintain a balanced diet
with yoga and moderate
exercise for optimal health!

#素食营养
#营养小贴士
#健康生活方式
#均衡饮食
#植物基饮食

▲仅供参考与学习
For reference and study only

18/11/2024

🍠 番薯营养大比拼
| Sweet Potato Nutrition Showdown

1. 紫心番薯🌱
（Purple Sweet Potato）

热量 (Calories):
134.5 卡/110克
134.5 kcal per 110g

关键营养
(Key Nutrients):

🌟 花青素 (Anthocyanins) -
强效抗氧化，保护细胞，
延缓衰老，支持心脑血管健康。
Powerful antioxidant
that protects cells, slows aging,
and supports cardiovascular health.

🌟 维他命E (Vitamin E) -
抗氧化，提升免疫力，
保持肌肤年轻光滑。
Enhances immunity,
reduces oxidative stress,
and keeps skin youthful.

🌟 膳食纤维 (Dietary Fiber) -
改善消化功能，促进肠道蠕动。
Promotes digestion
and improves bowel movements.

🌟 锰 (Manganese) -
有助于骨骼发育及代谢。
Supports bone development
and metabolism.

💡 推荐人群 (Best For):
肠胃健康需求者，如便秘患者。
关注心脑血管健康的中老年人。
Perfect for those prioritizing
gut health and cardiovascular care，
especially the elderly.

2. 黄心番薯🌱
（Yellow Sweet Potato）

热量 (Calories):
132.7 卡/110克
132.7 kcal per 110g

关键营养 (Key Nutrients):

🌟 维他命B1 (Vitamin B1) -
帮助能量代谢，缓解疲劳。
Helps convert food into energy
and reduces fatigue.

🌟 胡萝卜素 (Carotenoids) -
保护视力，降低慢性疾病风险。
Protects vision and lowers the
risk of chronic diseases.

🌟 铁 (Iron) -
改善贫血，增强耐力。
Improves anemia
and boosts endurance.

🌟 铜 (Copper) -
支持免疫系统，促进铁吸收。
Strengthens immunity
and aids iron absorption.

💡 推荐人群 (Best For):
工作繁忙、体力不足的上班族。
贫血或免疫力较低者。
Ideal for busy professionals,
those with low energy,
or people prone to anemia.

3. 红心番薯🌱
（Orange Sweet Potato）

热量 (Calories):
125.1 卡/110克
125.1 kcal per 110g

关键营养
(Key Nutrients):

🌟 钾 (Potassium) -
调节血压，缓解肌肉痉挛。
Regulates blood pressure
and eases muscle cramps.

🌟 β-胡萝卜素 (Beta-Carotene) -
转化为维他命A，保护视力和免疫系统。
Converts to Vitamin A,
supporting vision and immunity.

🌟 镁 (Magnesium) -
舒缓压力，改善睡眠质量。
Reduces stress
and improves sleep quality.

🌟 锌 (Zinc) -
加速伤口愈合，强化免疫力。
Speeds wound healing
and strengthens immunity.

💡 推荐人群 (Best For):
长期用眼或需要保护视力者。
Those who use eyes for a long time
or need to protect their eyesight.

血压较高、工作压力大的人群。
Great for those with high screen time,
high blood pressure,
or high stress levels.

🍠 番薯的健康益处
| Sweet Potato Health Benefits

1. 膳食纤维 (Fiber):
改善肠道功能，降低胆固醇。
Improves gut health
and lowers cholesterol levels.

2. 抗氧化剂
(Antioxidants):
防止细胞氧化，
减少炎症，预防慢性疾病。
Prevents oxidative damage,
reduces inflammation,
and prevents chronic diseases.

3. 丰富微量元素
(Rich in Trace Elements):
含钾、锌、铁等，
支持骨骼、免疫力及血液健康。
Rich in potassium, zinc,
and iron for strong bones,
immunity, and healthy blood.

🌟 总结与建议
| Summary & Tips

紫心番薯：
优选肠胃和心脑血管保护。
Top choice for gut health
and cardiovascular support.

黄心番薯：
适合疲劳、贫血、缺乏能量的人群。
Best for energy boosting
and anemia relief.

红心番薯：
特别适合视力保护和缓解压力。
Perfect for eye health and stress relief.

✅ 建议 (Suggestion):
番薯适量摄取可以代替主食，
但一次不宜过量，以免引起胃胀气。
Moderate sweet potato intake
can replace staples but
avoid overeating to prevent bloating.

🌱建议蒸煮更健康，避免过度油炸。
Steaming or boiling
is healthier than frying.

#番薯营养
#健康生活
#抗氧化食品
#高纤饮食
#护眼食品
#免疫力提升
#天然营养

▲仅供参考与学习
For reference and study only

17/11/2024

橘子与香蕉的白丝 🍊🍌

剥橘子或香蕉时，
别急着丢掉那些“白丝”！

When peeling oranges or bananas,
don’t rush to throw away the
“white threads”!

它们可是隐藏的健康宝藏！
They’re hidden health treasures!

橘子白丝（橘络）
| Orange Threads (Pith)

橘子白丝，又称“橘络”，
含有丰富的橙皮苷（Hesperidin），
一种多酚化合物，
带来以下健康益处：
Orange pith, also called "pith,"
is rich in hesperidin,
a polyphenol with the
following health benefits:

✅ 抗炎作用
|Anti-inflammatory :
缓解身体炎症
Eases inflammation

✅ 抗氧化| Antioxidant：
抵御自由基伤害 :
Fights free radical damage

✅ 降血脂、控血压
| Reduces blood lipids
and regulates blood pressure：
维护心血管健康
Supports cardiovascular health

✅ 膳食纤维
| Dietary fiber：
提升饱腹感，辅助血糖控制
Enhances satiety
and aids blood sugar control

微量元素
| Trace Elements

△钾 (Potassium)：
支持心脏功能与细胞健康
Supports heart function
and cellular health

△钙 (Calcium)：
强健骨骼 | Strengthens bones

△镁 (Magnesium)：
调节神经与肌肉功能
| Regulates nerve and muscle function

香蕉白丝（角质束）
| Banana Threads (Phloem Bundles)

香蕉皮上的白丝
是香蕉运输养分的“通道”，
其营养成分与果肉相似，包括：
The white threads on bananas
are nutrient transport channels,
and their composition is similar
to the banana pulp, containing:

🍌 钾 (Potassium)：
支持心脏与肌肉健康
| Supports heart and muscle health

🍌 镁 (Magnesium)：
促进代谢与神经功能
| Boosts metabolism and nerve function

🍌 钙 (Calcium)：
维护骨骼与牙齿健康
| Protects bones and teeth

🍌 维生素C、A、B6
| Vitamins C, A, B6:
增强免疫力和能量代谢
| Enhances immunity
and energy metabolism

此外，香蕉的白丝富含膳食纤维，
有助于肠道健康，提升整体消化功能！
Additionally, these threads are rich in dietary fiber, promoting gut health
and overall digestion.

♥对人体的益处 | Health Benefits

1️⃣ 保护心血管系统
Protects cardiovascular health：
橘络中的橙皮苷
和钾有效降低血脂与血压，
减少心脏疾病风险。
Hesperidin and potassium in
orange pith lower blood lipids
and blood pressure,
reducing heart disease risks ❤️。

2️⃣ 控制血糖水平
Regulates blood sugar：
膳食纤维和镁
有助于平稳餐后血糖波动，
尤其对糖尿病患者有益。
Dietary fiber and magnesium
stabilize post-meal blood sugar,
benefiting those with diabetes.

3️⃣ 增强免疫力与骨骼强度
Boosts immunity and
strengthens bones：
丰富的钙与维生素支持免疫健康
和骨骼发育💪。
Rich calcium and vitamins
support immune health
and bone development.

4️⃣ 改善消化功能
Improves digestion：
膳食纤维促进肠道蠕动，
有助于消化系统健康。
Dietary fiber enhances gut motility
and supports a healthy
digestive system.

总结与建议
| Conclusion & Suggestions

✅ 剥橘子和香蕉时，
尽量保留这些白丝，
它们蕴含的天然营养能为健康加分！
When peeling oranges and bananas,
try to keep the threads as their natural nutrients provide a health boost!

✅ 多摄入新鲜水果，
并搭配均衡饮食，
助力全方位健康！
Consume more fresh fruits
and pair them with a balanced diet
to support overall well-being!

#健康知识
#橘子白丝功效
#香蕉白丝营养
#微量元素
#膳食纤维

16/11/2024

午睡的好处与建议 💤
The Benefits and Tips for Napping 🛌

🩺 午睡的5大好处
5 Key Benefits of Napping

1️⃣ 降低心血管疾病风险
Reduce the risk of
cardiovascular disease💓

午睡能够有效减少心血管疾病风险，
保护心脏健康。
Napping effectively lowers
the risk of cardiovascular diseases, safeguarding heart health.

2️⃣ 改善脑供血，预防中风
Improve blood supply to the brain
and prevent stroke 🧠

短暂午睡有助于增加脑部供血，
降低中风风险。
A quick nap improves blood flow
to the brain, reducing the likelihood
of strokes.

3️⃣ 修复脑细胞，提高记忆力
Repairing brain cells
and improving memory 🖥️

研究发现，午睡可以加速脑细胞修复，
显著增强记忆力和工作效率。
Studies show that naps aid
brain cell repair,
significantly boosting memory
and productivity.

4️⃣ 舒缓眼部疲劳
Relieving eye fatigue 👀

午间小憩能缓解眼疲劳，
预防长时间工作导致的眼干问题。
Napping soothes eye strain
and prevents dryness caused by prolonged screen time.

5️⃣ 增强免疫力
Enhance immunity 💪

研究表明，午睡后免疫系统活性提高，
让身体更有活力。
Naps boost immune system activity,
energizing the body.

🚫 午睡的3个常见误区
3 Common Napping Mistakes

✖️ 饭后立刻躺下
Lie down immediately
after the meal. 🍛

饭后马上睡觉会影响消化，
建议饭后休息10-20分钟再午睡。
Sleeping right after a meal
disrupts digestion.

Wait 10-20 minutes before napping.

✖️ 趴桌上睡
Sleep on the table. 💺

趴桌睡容易压迫脊椎和眼睛，
建议使用颈枕靠在椅子上小憩。
Desk naps strain your spine and eyes.
Use a neck pillow for better posture.

✖️ 午睡时间过长
Taking too long a nap 🕒

午睡过久会导致醒后疲惫不堪，
理想时间是10-20分钟。
Long naps can leave you groggy.
The ideal nap length is 10-20 minutes.

📝 专业建议

Professional Suggestions
适度的午睡是恢复精力的“黄金时刻”。
A proper nap is a golden
recharge for your day.

每天控制在10-20分钟的科学午睡，
不仅能保护心脑健康，
还能提升专注力和免疫力，
让你的下午充满活力！
Limit naps to 10-20 minutes
to protect heart and brain health,
enhance focus, and boost immunity,
ensuring an energetic afternoon!

#午睡的好处
#健康午睡
#提高免疫力
#恢复活力

15/11/2024

护眼不止叶黄素！👁️营养守护视力
Eye Care Beyond Lutein!
👁️ Nutrients for Healthy Vision

🌱 蔬果类护眼佳品
| Eye-Healthy Fruits & Vegetables

叶黄素和玉米黄素 (玉米)
|Lutein & Zeaxanthin (Corn) 🌽：
吸收蓝光，保护黄斑，
减少视网膜损伤。
Absorbs blue light,
protects the macula,
and reduces retinal damage.

花青素 (葡萄)
|Anthocyanins (Grapes)🍇：
帮助血液循环，
缓解眼压，降低视疲劳。
Enhances blood flow,
reduces eye pressure,
and alleviates visual fatigue.

维生素 C (柑橘类)
|Vitamin C (Citrus)🍊🍋：
抗氧化，延缓眼睛老化，预防白内障。
Antioxidant that slows eye aging
and helps prevent cataracts.

🍖 蛋白质与健康脂肪类护眼食物 | Eye-Boosting Proteins & Healthy Fats

维生素 B 群 (牛肉)
|Vitamin B Complex (Beef)🍖：
修复视神经，
改善视觉敏锐度，缓解眼部疲劳。
Repairs optic nerves,
improves visual sharpness,
and reduces eye strain.

Omega-3 (鱼类)
| Omega-3 (Fish)🐟：
保持眼部湿润，
预防干眼症，保护视网膜细胞。
Maintains eye moisture,
prevents dry eye,
and protects retinal cells.

🔬 关键微量元素与矿物质
| Essential Trace Elements & Minerals

锌 (贝类) | Zinc (Shellfish)🦪：
支持视网膜健康，
防止夜盲，增强视力。
Supports retinal health,
prevents night blindness,
and enhances vision.

硒 (坚果类) | Selenium (Nuts)🌰：
强抗氧化剂，减少眼部细胞氧化损伤。
A powerful antioxidant that protects
eye cells from oxidative damage.

铜 (深绿色蔬菜)
| Copper (Dark Leafy Greens) 🥬：
维护眼部组织健康，支持色素生成。
Maintains eye tissue health
and supports pigment formation.

💡 营养成分对眼睛的作用
| How Nutrients Benefit the Eyes

叶黄素 | Lutein：
减缓蓝光伤害，保持视力清晰。
Reduces blue light damage,
maintaining clear vision.

维生素 C | Vitamin C：
抗氧化，减轻炎症，延缓眼部老化。
Antioxidant that alleviates
inflammation and slows eye aging.

锌 | Zinc：
合成视紫红质，增强夜间视力。
Synthesizes rhodopsin,
enhancing night vision.

Omega-3：
滋润眼睛，防止干燥，保护感光细胞。
Lubricates eyes, prevents dryness,
and protects photoreceptor cells.

👁️ 日常护眼建议
| Daily Eye Care Tips

每日摄取富含叶黄素、
花青素和锌的食物，
为眼睛提供全面保护。
Include foods rich in lutein,
anthocyanins, and zinc
for complete eye protection.

遵循“20-20-20”法则
| Follow the "20-20-20" rule：
每用眼20分钟，休息20秒，
看向20英尺远处。
every 20 minutes, take a 20-second
break to look 20 feet away.

减少电子屏幕暴露，
必要时使用防蓝光眼镜。
Limit screen exposure and use blue light-blocking glasses when needed.

总结|Summary：
眼睛健康离不开全面的营养支持
与良好习惯的养成！
Eye health requires balanced nutrition and good habits!

#护眼营养
#眼睛健康
#微量元素
#叶黄素
#护眼小贴士

#锌

👉仅供参考与学习
For reference and study only