探寻高效养育之道：生活方式优化指南

Explore the Path to Effective Parenting: Lifestyle Optimization Guide

1. 美国针对100位百岁人瑞所做的调查发现,信仰是超越饮食和运动的长寿原因。

1. A survey conducted by the United States on 100 centenarians found that faith is a longevity factor that transcends diet and exercise.

2. 百岁人瑞中医师姜通,具有西医资格,他精通英、日语,每日除阅读国内报章杂志外,也翻阅国外期刊信息,随时更新医疗信息。平时他最爱窝在西门町老咖啡店里的一角,喝咖啡、写稿、阅读,享受没人打扰的悠闲午后。“啊,那家蛋糕是自己做的,特别好吃,提到爱吃的甜食,姜通还会露出孩子般开心而满足的笑容。对任何事都充满好奇,姜通的另一兴趣是跳舞,而且持续到八十多岁还在跳,他年过百岁仍脚步轻盈、动作敏捷优雅,不是没有原因。他从大学时代开始跳舞,一星期要跳上

2. Centenarian herbalist Jiang Tong, who holds qualifications in Western medicine, is fluent in English and Japanese. Apart from reading domestic newspapers and magazines every day, he also peruses foreign journal information to keep up with the latest medical information. In his free time, he loves to spend his afternoons in a cozy corner of an old café in Ximen, sipping coffee, writing articles, and reading, enjoying the peaceful solitude of the quiet afternoon. "Ah, that cake is homemade and especially delicious," Jiang Tong would say with a childlike joyful and satisfied smile whenever the topic of his favorite sweets came up. Curious about everything, another of Jiang Tong's hobbies is dancing, which he has been doing until his eighties. Despite being over a hundred years old, he still moves gracefully, agile, and with poise, which is not without reason. He started dancing in his university days and would dance every week.

3. 多样化兴趣,让国宝中医保持头脑灵活、心情开朗,每天生活充实、新鲜而有趣。研究也发现,活到老、学到老,可让人变得更聪明。大量广泛的阅读、手不释卷,是每位国宝中医师的习惯。

3. Diversified interests keep the national treasures of traditional Chinese medicine sharp-minded, cheerful, and make their daily lives rich, fresh, and interesting. Studies also show that learning throughout life can make people smarter. Extensive reading and never putting down a book are habits of every national treasure traditional Chinese medicine practitioner.

4. 张大爷每天睡前还会坚持梳头。要知道，我们头部也有很多的穴位，所以经常梳理可以起到按摩， 刺激这些穴位的作用 。每天晚上用双手当梳子，梳理头发好处很多 。

4. Grandpa Zhang insists on combing his hair every night before going to bed. You see, our heads also have many acupoints, so regular combing can act as a massage, stimulating these acupoints. Using both hands as combs to comb hair every evening has many benefits.

5. 每周坚持75分钟的高强度运动，或者150分钟的中等强度运动，并且把有氧运动如跑步，抗阻运动如举铁，挥拍运动如打羽毛球，等多种运动方式结合起来，才能最大限度激发身体的活力，让血管畅通无碍，让精气神饱满充盈，让免疫细胞得到最大范围的激活。

5. To maximize the vitality of the body, ensure a consistent 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise each week, and combine different types of activities such as aerobic exercises like running, resistance exercises like weight lifting, and racket sports like badminton. This comprehensive approach allows for unobstructed blood flow, replenishes the body's vitality, and activates the immune cells to the fullest extent.

6. 我们家邻居张大爷本是百岁高龄 ，但是他依然面色红润 ，精神矍铄 ，身体硬朗 。每当有年轻人询问他长寿的秘诀，他总是笑呵呵地说，他的经验主要还不靠每天运动和吃了什么养生食物，而是一定要养成睡前好习惯。

6. Our neighbor, Mr. Zhang, is over a hundred years old, but he still has a rosy complexion, is mentally alert, and is physically robust. Whenever young people ask him about the secret to longevity, he always smiles and says that his experience mainly doesn't rely on daily exercise or what health-preserving foods he eats, but rather on cultivating good habits before going to bed.

7. 写书法、日记或做诗词绘画,则能抒发心情,维持内心平静。

7. Writing calligraphy, keeping a diary, or creating poems and paintings can express one's emotions and maintain inner peace.

8. 有很多的年轻人都非常喜欢熬夜，他们往往在夜晚三四点的时候才开始睡觉，而早上7点的时候就需要起床上班。一天睡眠时间是完全不够的，如果长时间这样的话，会发现皮肤发生了很大的变化，这就与当初养生的想法背道而驰了。所以说如果想要养好自己身体的话，那么我们一定要注重作息，每天早睡早起，再锻炼一下身体，这样才可以更好的生活下去。

8. Many young people are fond of staying up late. They often don't go to sleep until 3 or 4 in the morning, and they need to wake up at 7 o'clock to go to work. The sleep time in a day is not enough. If this continues for a long time, they will find that their skin has changed greatly, which goes against the original intention of health preservation. Therefore, if we want to maintain a healthy body, we must pay attention to our lifestyle, go to bed early and wake up early every day, and exercise a bit as well, so that we can live a better life.

9. 五点,必定补充一杯现打综合蔬果汁。只有到外头餐厅用餐时,他才会“破例吃点肉,“但经常一个月还吃不到一次他说。但巫水生也提醒,蔬果汁在中医里偏凉性,最好白天喝,不要在睡前饮用,以免影响肠胃功能,反而不好入睡。

9. At 5 o'clock, a freshly made mixed vegetable and fruit juice is definitely served. He would only "make an exception" and eat some meat when dining at an outdoor restaurant, but he said he couldn't remember the last time it happened, often not even once a month. However, Wu Shuisheng also reminded that in traditional Chinese medicine, vegetable and fruit juices are considered to be cooling in nature, and it is best to drink them during the day rather than before going to bed. This is to avoid affecting the gastrointestinal function and making it difficult to fall asleep.

10. 所以为了身体健康，一定要学会缓解自己的情绪，不要带着负面情绪入睡 。

10. Therefore, for the sake of physical health, it is essential to learn how to relieve your emotions and not go to sleep with negative feelings.

11. 影响长寿的因素有很多 ，像遗传等因素是我们无法改变的 ，但是还有一些后天因素是通过我们的努力可以做到的 。

11. There are many factors that influence longevity, such as genetic factors which we cannot change, but there are also some acquired factors that we can achieve through our efforts.

12. 运动是促进机体新陈代谢的重要举措。运动可以让机体变得更加的清爽和具有活力，并且运动能够增强机体免疫力，有利于抵御疾病的侵袭，对保护机体健康很有帮助。人想要有一个健康的机体，适量运动必不可少。

12. Exercise is an important measure to promote the metabolism of the body. It can make the body feel fresher and more energetic, and it can enhance the body's immune system, which is beneficial in resisting diseases and is very helpful in protecting the health of the body. To have a healthy body, moderate exercise is indispensable for humans.

13. 吃喝太多，会增加肠胃消化系统的负担，给身体的消化和代谢造成损害。同时摄入的毒素太多，不能及时清理出去，堆积起来将会破坏免疫系统。尤其不能宵夜过度，孙思邈说：夜食过饱，损一日之寿。

13. Overindulgence in eating and drinking increases the burden on the digestive system, causing harm to the body's digestion and metabolism. At the same time, with too many toxins consumed, they cannot be cleared out in time and will accumulate, damaging the immune system. Particularly, it is especially harmful to overeat at night. Sun Simiao said: "Overeating at night reduces one's lifespan by a day."

14. 利用午睡松弛一下恢复体力,不但能提升工作效率,也可降低血压、减少心血管疾病死亡率。

14. Taking a nap during lunch can help relax and restore energy, which not only improves work efficiency but also can lower blood pressure and reduce the mortality rate from cardiovascular diseases.

15. 年轻时中医启蒙老师薛位珍让巫水生学写毛笔字,一方面是让他静下心来,二来则是训练他把脉时的手腕稳定度。有趣的是,写日记的好习惯,也帮他免除了一次土地官司纠纷。有次巫水生碰上别人借他土地不还闹上法院,幸好他有写日记习惯,借土地的过程也详细记载在日记里,当他出示日记给法官看时,法官一度怀疑,直到他拿出一百多本日记,才让法官相信不是编造,最后平安化解这场官司。

15. When he was young, his Chinese medicine teacher Xue Weizhen asked Wu Shuosheng to learn to write with a brush, for two reasons: one was to help him calm his mind, and the other was to train his wrist stability during pulse-taking. Interestingly, the good habit of keeping a diary also helped him avoid a land dispute. There was a time when Wu Shuosheng encountered a situation where someone borrowed his land and did not return it, leading to a lawsuit. Fortunately, he had the habit of keeping a diary, and the process of borrowing the land was also meticulously recorded in his diary. When he showed the diary to the judge, the judge initially suspected him, but only after Wu Shuosheng produced over a hundred diary books did the judge believe that it was not a fabrication. In the end, the lawsuit was safely resolved.

16. 俗话说饭后百步，不仅仅是指一个习惯，而是一个能够给自己的身体健康带来好处的一个好做法。每天在吃饭之后坚持进行一定时间的漫步行走，有助于消化和血液循环。长此以往，身体的健康状况保持效果可见一斑。适量的运动是保证身体健康的重要做法。毕竟对于很多上班族来说，长时间坐在座位上，不管是身体的关节运动，还是血液的循环状况都会受到阻滞。以适当的速度进行一两千米左右的跑步，可以对身体进行调整，有助于身体的各方面进行自主修复和加强免疫力。

16. As the saying goes, "a hundred steps after eating," it is not just a habit, but also a good practice that can bring benefits to one's physical health. Sticking to a certain amount of leisurely walking after meals every day is helpful for digestion and blood circulation. Over time, the effect on maintaining good physical health is evident. Moderate exercise is an important practice to ensure good health. After all, for many office workers, sitting for long periods can block the movement of the body's joints as well as the circulation of blood. Running at an appropriate speed for about one or two kilometers can adjust the body, helping with the body's autonomous repair and strengthening of the immune system.

17. 早餐在设计上选择易消化、吸收，纤维质高的食物为主，最好能在生食的比例上占最高，如此将成为一天精力的主要来源。

17. In the design of breakfast, foods that are easy to digest and absorb, with high fiber content, should be the main choice. It is best to have the highest proportion of raw foods, which will become the main source of energy throughout the day.

18. 但午睡时间不宜过长,建议不超过半小时,才不会影响到晚上的睡眠状况。

18. However, the nap time should not be too long; it is recommended not to exceed half an hour to avoid affecting the sleep quality at night.

19. 优化饮食，是调整生活方式的基础，更是养生的基石。

19. Optimizing diet is the foundation for adjusting lifestyle and even the cornerstone of health preservation.

20. 人类的疾病90%以上都和情绪有关。

20. More than 90% of human diseases are related to emotions.

21. 巫水生是虔诚基督徒,每个星期日固定上教堂礼拜,行医遇上困惑、内心不安时,他总会合掌祷告。“说也奇怪,有时祷告完后心情豁然开朗,自然会发现合适患者的药方。

21. Wu Sheng is a devout Christian, who attends church services every Sunday. When he encounters difficulties or inner unease in his medical practice, he always clasps his hands in prayer. "It's strange to say, but sometimes after praying, my mood suddenly brightens up, and I naturally find the appropriate medicine for the patient."

22. 美国的`研究发现,写日记能够纾缓内心痛苦,加强体内免疫系统,改善身体状况,甚至可预防或缓解忧郁症。

22. Research in the United States has found that keeping a diary can alleviate inner pain, strengthen the body's immune system, improve physical health, and even prevent or alleviate depression.

23. 人类也是自然界的一物，所以也必须遵循自然界万物生长的规律，人体 也会按照日出而作 ，日落而息的自然规律而休养生息。如果贸然打破它的这种节律，就会导致人体失衡 ，内分泌失调 ，从而容易患上各种慢性疾病 。

23. Humans are also a part of nature, so they must follow the laws of growth and development of all things in nature. The human body also follows the natural rhythm of rising with the sun and resting with the setting sun for its rejuvenation and rest. If one rashly disrupts this rhythm, it can lead to imbalance in the human body, endocrine disorders, and thus, it becomes more susceptible to various chronic diseases.

24. 如果每天都能坚持一定量的有氧运动锻炼，对于身体健康是最好的。但有些人坚持不了天天锻炼，若想保持锻炼效果，可以把锻炼次数减少到每周5次。“三天打鱼，两天晒网”达不到预防疾病的作用。只有持之以恒地坚持运动，才能起到养生健身的作用。所以说，科学健身不仅是形体的锻炼，也是意志力和毅力的锻炼。

24. If one can consistently engage in a certain amount of aerobic exercise every day, it is the best for physical health. However, some people find it difficult to exercise every day. If they want to maintain the effects of exercise, they can reduce the frequency to five times a week. The saying "three days of fishing, two days of drying the net" does not achieve the effect of preventing diseases. Only by persistently sticking to exercise can it have the effect of maintaining health and fitness. Therefore, scientific fitness is not only the exercise of the body but also the exercise of willpower and perseverance.

25. 比如散步就是很好的运动方式 ，每天去公园里散散步， 晒晒太阳 ，可以促进血液循环 ，保持身体活力 。也可以选择打太极拳 ，跳广场舞等运动方式 ，不仅锻炼了身体 ，还可以舒缓情绪 ，让身心得到放松 。

25. For example, taking a walk is a great form of exercise. Every day, go for a walk in the park, bask in the sun, which can promote blood circulation and maintain physical vitality. You can also choose to practice Tai Chi, dance in the square, and other types of exercise, which not only exercises the body but also relieves stress, allowing both the mind and body to relax.

26. 我们生命中的三分之一的时间是需要用于睡觉上的，这是身体所需要的。长期熬夜，睡眠不足会带来增加罹患糖尿病， 心脏病等疾病的风险 。还会加大抑郁 ，焦虑等不良情绪 ，这也是导致许多慢性疾病向年轻化发展的一大诱因 。

26. One-third of our time in life is needed for sleep, which is what the body requires. Long-term staying up late and insufficient sleep can increase the risk of developing diseases such as diabetes and heart disease. It can also exacerbate negative emotions like depression and anxiety, which are a major trigger for the youngerization of many chronic diseases.

27. 台湾五位资深中医:姜通、马光亚、易权衡、董延龄、巫水生,不但无病无痛,还要出示身分证才获准老人优待票价,首度公开什么才是他们的养生方式。以下我们归纳整理出他们的“8种国宝级中医养生不生病的健康生活方式。

27. Five senior Chinese medicine doctors from Taiwan: Jiang Tong, Ma Guangya, Yi Zhenghuan, Dong Yanling, and Wu Shuisheng, not only do not have any illness or pain, but they also need to show their ID cards to be granted senior citizen discount tickets. For the first time, they publicly disclose what their health-preserving methods are. Below, we summarize and organize their "8 national treasure-level Chinese medicine health-preserving lifestyle that prevents illness."

28. 张大爷每晚睡前进行十分钟的散步 ，这样天天睡得香，精神也自然好。

28. Grandpa Zhang takes a ten-minute walk every evening before going to bed, and as a result, he sleeps soundly every night and feels energetic naturally.

29. 带气睡觉会让人的心跳加速， 呼吸变得急促， 影响睡眠质量 。生气睡觉还会让身体分泌出作用于中枢神经的儿茶酚胺，导致血糖升高， 血液与肝脏细胞内的毒素增加 ，损伤身体。

29. Sleeping with anger can accelerate heart rate, make breathing rapid, and affect sleep quality. Getting angry while sleeping can also cause the body to secrete catecholamines that act on the central nervous system, leading to increased blood sugar levels, an increase in toxins within the blood and liver cells, and damage to the body.

30. 除此之外 ，想要长寿运动是根本 。虽然人到老年身体和年轻人没有办法相比， 但是保持适量的锻炼，对于健康还是有好处的 。

30. Apart from that, it is essential to engage in regular exercise for longevity. Although the body of an elderly person cannot be compared to that of a young person, maintaining moderate exercise is still beneficial for health.

31. 浓浓的八字眉、看来有点严肃的中医师巫水生,年过七旬却能每天从早上10点看诊到晚上8点,他的好体力,让许多年轻医师自叹不如。原来他午餐吃得简单,吃完一碗麦片后必定中场喊卡,休息小睡一会,补充下半场元气。

31. With his thick eyebrows and a look of seriousness, the traditional Chinese medicine practitioner Wu Shuisheng appears a bit solemn. Despite being over seventy years old, he is able to see patients from 10 am to 8 pm every day. His excellent physical condition makes many young doctors envy him. It turns out that he eats a simple lunch, and after finishing a bowl of oatmeal, he will definitely take a break and take a short nap to replenish his energy for the second half of the day.

32. 巫水生医师因家族遗传血压偏高,所以饮食中特别注意摄取大量蔬果,每天下午

32. Dr. Wu Shu Sheng has a family history of high blood pressure, so he pays special attention to consuming a large amount of fruits and vegetables in his diet, and every afternoon...

33. 一个人管住自己的嘴，慎重对待饮食，才能杜绝或者减少疾病的发生，保持健康和活力。

33. One must keep one's mouth in check and treat food with caution in order to prevent or reduce the occurrence of diseases, and maintain health and vitality.

34. 性格淡薄宁静的中医师马光亚,有“从容老人封号,他认为养生首重心情放宽,不要急、慢慢来,练毛笔字正是锻炼心性的好方法。马光亚年幼时偶然在木板上以毛笔字书写,受到兄长赞美后启发兴趣,从此爱上书法艺术,不但用毛笔抄写医书药方,也把平日所见所闻、以诗词方式记录下来。后来他也爱用毛笔画画,无论是家乡田园、竹子、花鸟或鸽子,都有朴拙的趣味。

34. The Chinese medicine doctor Ma Guangya, with a calm and tranquil personality, is known as the "Recluse Elder." He believes that the first priority in maintaining health is to relax one's mind, not to rush and take things slowly. Practicing calligraphy with a brush is a good way to cultivate one's character. Ma Guangya began writing calligraphy on a wooden board at a young age, and after receiving praise from his brother, he was inspired to develop an interest in calligraphy. From then on, he fell in love with the art of calligraphy, not only copying medical books and prescriptions with a brush but also recording daily observations and experiences in the form of poems and verses. Later, he also enjoyed painting with a brush, whether it was depicting the rural scenery of his hometown, bamboo, birds and flowers, or pigeons, all of which carried a simple and naive charm.

35. 人生不过一场空，万千执着一场梦。做一个无可救药的乐天派，在内心多放些让你快乐的东西，不放让你不快乐的东西。

35. Life is but an illusion, all our attachments are but a dream. Be an incurable optimist, put more things that bring you joy in your heart, and don't let things that bring you sadness in.

36. 张大爷平时一向乐观，整天都乐呵呵的，他说尤其是入睡前更是要保持好情绪，可不能带着气去睡觉。

36. Grandpa Zhang is usually very optimistic, always smiling all day long. He says especially before going to sleep, one should maintain a good mood, and should not go to bed with anger.

37. 长寿的目标不可能一蹴而就 ，它是由平时一点一滴的细节累积而达成的 ，要是你能够坚持下去 ，那么长寿也会向你招手 。

37. The goal of longevity cannot be achieved overnight; it is achieved through the accumulation of everyday details and nuances. If you can persist, then longevity will also extend its hand to you.

38. 张大爷的养生之道主要靠睡前坚持做好了这5件事，当然，他也强调，他的养生经验，虽然不靠饮食和运动，但是也要在这两方面养成良好的习惯。

38. Mr. Zhang's approach to health preservation mainly relies on persistently doing these 5 things before bedtime. Of course, he also emphasizes that, although his experience in health preservation does not rely on diet and exercise, he also stresses the importance of developing good habits in these two aspects.

39. 而充足的睡眠可以为健康加分，给长寿打下基础。

39. Sufficient sleep can add points to health and lay the foundation for longevity.

40. 多吃含有膳食纤维的食物，如全谷物，燕麦，豆类，蔬菜等。

40. Consume more foods rich in dietary fiber, such as whole grains, oatmeal, legumes, vegetables, etc.

41. “你看我这把年纪了,还有肌肉喔76岁的中医师董延龄自豪地卷起袖子,露出结实的二头肌,这是他持续运动50年的成果。他结合各家养生功法,自创“延龄操,每天拍打转动全身筋骨关节;此外,他并搭配按摩小腿经络,促进下肢循环,他深信“变老,从脚开始。除了松弛全身筋肉关节,并可加上按摩筋络,促进血液循环、加强脏腑功能。

41. "Look at me at my age, and I still have muscles!" At 76 years old, traditional Chinese medicine practitioner Dong Yanling proudly rolls up his sleeves, showing off his sturdy biceps, the result of his continuous exercise for 50 years. He combines various health-preserving exercises, creating his own "Yanling Routine." Every day, he taps and rotates his entire body's tendons, bones, and joints. In addition, he complements this with massaging the meridians on his lower legs to promote lower limb circulation. He firmly believes that "aging starts from the feet." Besides relaxing the muscles, tendons, and joints throughout the body, massaging the meridians can also promote blood circulation and strengthen the functions of the internal organs.

42. 对于健康长寿，不论是帝王将相，还是寻常百姓 ，一直都是人们追求的目标 。

42. For health and longevity, whether it be emperors and ministers or ordinary people, it has always been the pursuit of people.

43. 夏季天气炎热，人体消耗较大，如果经常熬夜，更会增加对身体的损害，一般晚上11时以前应当入睡。

43. During the summer, the weather is hot and the body consumes a lot of energy. If you often stay up late, it will further increase the damage to your body. Generally, you should go to sleep before 11 PM at night.

44. 登山已经不是挑战高度和心跳的职业者的专属了。现在的社会，登山成为普遍的运动养生的选择之一。美丽的景致让人心情愉悦，清新的空气有利于心肺调节，爬山锻炼体力和毅力……这些好处无一不成为吸引人们的亮点。

44. Climbing is no longer exclusive to those who challenge heights and their heartbeats as a profession. In today's society, climbing has become one of the popular choices for sports and health. The beautiful scenery delights the mind, the fresh air is beneficial for the regulation of the heart and lungs, and climbing exercises strength and perseverance... All these benefits are none other than the highlights that attract people.

45. 清晨5点半或6点起床运动,然后看诊、阅读、写字,晚上11点以前一定会就寝。每天写书打计算机,88岁的中医师易权衡以「8小时工作、8小时睡眠、8小时适当运动」的三八原则,维持活力充沛。作息不固定、生理时钟被打乱,影响健康甚巨。新近日本的动物研究发现,生理时钟错乱,会影响身体荷尔蒙分泌,引发多种疾病,甚至让血压飙升,严重危害心血管功能。尤其睡眠充足最重要。国宝中医们不熬夜,每天睡足7～8小时,因为睡眠是补气养生根本。

45. Wake up for exercise at 5:30 or 6 in the morning, then proceed with medical consultations, reading, and writing. I will definitely go to sleep before 11 o'clock at night. Every day, I write books and work on the computer. The 88-year-old Chinese medicine practitioner Yi Hengwei maintains vitality with the "three-eights" principle of "8 hours of work, 8 hours of sleep, and 8 hours of appropriate exercise." An irregular lifestyle and a disrupted biological clock have a significant impact on health. Recent animal studies in Japan have found that a disrupted biological clock can affect the secretion of body hormones, trigger various diseases, and even cause blood pressure to skyrocket, severely harming cardiovascular function. Especially, having sufficient sleep is the most important. The national treasures of Chinese medicine practitioners do not stay up late and aim to sleep for 7 to 8 hours each day because sleep is the fundamental method to replenish Qi and maintain health.

46. 晨起一杯浓浓的龙井绿茶,是百岁中医师姜通唤醒身心的良方。“是那种苦到脸会变色的茶,负责照顾父亲饮食的姜家女儿笑说。但近几年因饮食清淡少油,姜通已改喝较淡的龙井茶,怕伤到肠胃。

46. A cup of strong Longjing green tea in the morning is the effective way for the centenarian Chinese medicine doctor Jiang Tong to awaken both his body and mind. "It's a tea so bitter that it can turn your face pale," jokes the Jiang family daughter, who is in charge of her father's diet. However, in recent years, due to eating light and low in oil, Jiang Tong has changed to drinking a milder Longjing tea, fearing it may harm his intestines and stomach.

47. 睡前生气还有一个副作用 ，就是会使你第二天没有精神 ，双眼浮肿， 面目憔悴 ，皱纹色斑增加 ，显老态，还会让你抵抗力减降低 ，容易患病。

47. One side effect of being angry before going to bed is that it can leave you feeling listless the next day, with puffy eyes, a haggard appearance, an increase in wrinkles and spots, making you look older, and it can also reduce your immune resistance, making you more susceptible to illness.

48. 大家要知道，生气的副作用不仅会伤肝 ，而且会损伤身体内多处器官 ，还会刺激到大脑中枢，诱发脑溢血 。

48. It should be known that the side effects of being angry not only harm the liver but also damage multiple organs within the body and can stimulate the central nervous system, triggering intracranial hemorrhage.

49. 一席长袍执笔挥毫,儒雅斯文的马光亚教授,私底下则喜欢高歌一曲,他常在家唱卡拉OK,无论国台语歌都认真学唱,也唱得有模有样。女儿马育台回忆说,父亲的拿手歌曲是“采槟榔,在告别式上他们还特别播放一段父亲的歌声,让众人怀念不已。

49. In public, Professor Ma Guangya, a dignified and scholarly man, would wield his pen and ink, but in private, he enjoyed singing passionately. He often sang karaoke at home, taking the time to learn and sing both Mandarin and Taiwanese songs with dedication and style. His daughter, Ma Yutai, recalls that her father's signature song was "Pick Betel Nut." At the farewell ceremony, they even played a segment of his voice, leaving everyone deeply moved and nostalgic.

50. 午餐是一日中主要的一餐。由于上午体内热能消耗较大，午后还要继续工作和学习，因此，不同年龄、不同体力的人午餐热量应占他们每天所需总热量的40%。主食根据三餐食量配比，应在150-200克左右，可在米饭、面制品（馒头、面条、大饼、玉米面发糕等）中间任意选择。

50. Lunch is the main meal of the day. Due to the greater energy expenditure in the morning, and the need to continue work and study in the afternoon, the lunch calorific intake for people of different ages and physical strength should account for 40% of their total daily required calories. The staple food, according to the proportion of the three meals, should be around 150-200 grams, and can be chosen from rice, bread products (steamed buns, noodles, large flat bread, corn cake, etc.).

51. 常言道 饭后走一走， 活到九十九， 所以睡前散步也是有利于长寿的一种运动方式 。

51. As the saying goes, "A walk after a meal can help you live to be ninety-nine," so taking a walk before bedtime is also a form of exercise that is beneficial for longevity.

52. 早餐是一天中最重要的一顿饭，每天吃一顿好的早餐，可使人长寿。早餐要吃好，是指早餐应吃一些营养价值高、少而精的食物。因为人经过一夜的睡眠，头一天晚上进食的营养已基本耗完，早上只有及时地补充营养，才能满足上午工作、劳动和学习的需要。

52. Breakfast is the most important meal of the day, and eating a good breakfast every day can lead to longevity. Eating a good breakfast means consuming some nutritious, less in quantity but more in quality foods. Because after a night's sleep, the nutrients from the previous night's meal are basically depleted, and only by timely补充营养 can one meet the needs of work, labor, and study in the morning.