图书在版编目(CIP)数据 黄帝内经养生全集／刘占文 主编．—重庆：重庆出版社， 2008.12 (国医健康宝典系列） ISBN 978-7-229-00382-1 Ⅰ.黄… Ⅱ.刘… Ⅲ.内经－养生（中医）－基本知识 Ⅳ.R221 中国版本图书馆CIP数据核字（2008）第205811号 H U A N G D I N E I J I N G YANGSHENG QUANJI 黄帝内经 养生 全集 探 寻 国 医 的 实 用精 髓 成 就 健 康 的 善 法 良方 出 版 人：罗小卫 策 划： 华章同人 责任编辑：陈建军 特约编辑：蔡 霞 张 娜 吴小曼 封面设计：夏 鹏 版式设计 ：孙阳阳 制 作： （） 创造阅读享 受 出版 (重庆长江二路205号) 北京威远印刷厂 印刷 重庆出版集团图书发行公司 发行 邮购电线 E-MAIL：sales@ 全国新华书店经销 开本：787mm×1092mm 1/16 印张：24 字数：400千字 版印次：2009年1月第1版 2009年1月第1次印刷 定价：38.00元 如有印装质量问题，请致电023 版 权 所 有，侵 权 必 究 养生智慧养生智慧养生智慧养生智慧养生智慧则 序 ——现代人养生必读 《黄帝内经》是祖国医学最早的一部经典著作，称之为中医经典的 “圣经”之 作，它是中医药学的理论基础，书中以 “天人合一”整体生命观为主导思想，强调 “治未病”乃医学第一要事，良医不治已病治未病，方是治病之本。但鉴于中国古代 文化文辞古奥，阅读不便，理解吸收比较难，北京中医药大学原养生康复系主任，中 华中医药学会养生康复委员会主任委员刘占文教授，邀同道研究有素者十余人，对 《黄帝内经》养生理论的精髓和要点进行了全面系统的整理、归纳，针对国民养生的 需求，编篡而成一部通俗易懂的国医健康宝典系列之 《黄帝内经养生全集》一书，使 养生知识更加系统性、科学性、实用性、知识性和趣味性，这是一本系统实用的养生 好书。经初步浏览书稿，觉得本书有以下特点： 第一，内容丰富，系统全面。本书遵循 “史、理、法、用”的原则，详述养生 理论、方法和实践运用，凡养生保健之所需，兼收并需，收罗齐备。养生者，可择 其精髓，勤而行之，必获效益。 第二，整体综合，因人施养。养生并非养老，健康长寿并非靠一朝一夕，一 功一法就能实现的。凡养生者，应在整体综合调养理念指导下，有的放矢，贯穿一 生，持之以恒，方可达到目的。 第三，通俗易懂，切实可用。本书既发皇古义，又结合现实，出以新义，方法具 体，并配以多种插图，图文并茂，深入浅出，简明扼要，读者一看就懂，一学就会， 使养生实践生活化。 改革开放以来，人民生活水平有了明显的提高，但高血压、高脂血症、心 血管病、中风、糖尿病、肥胖症、癌症和肠胃病等，反而越来越多。由此使我 们反思悟出制约人们健康的主要因素已不再是前些年的上有老、下有小、经 济拮据，而是个人自我保健意识差，缺少一个科学、合理、健康的生活 方式。 当前我们社会的特点是和谐社会，以人为本，人以健康为本， 健康以养生保健为基础。人们的健康长寿是社会发展的一个重要标 志，其中健康文化起着重要作用。人们深深体会到仅仅学习一点普 及的健康知识是远远不够的，讲养生必须学习中国的传统文化，通过 学习中国养生文化可以悟出养生之道。健康文化决定健康心态，心态决 定健康，弘扬民族文化才能共享健康生活。 吾于泛观本书文稿之余，深感中国古老而深奥的养生智慧和延年益 寿之术走向人们的现代生活，可望为人民健康带来福泽。本书行将付 梓，预为读者庆，乐而为之序。 北京中医药大学教授 ┃上篇·《黄帝内经》之生命智慧 ┃ Part 01 东方医学智慧之树 黄帝 《黄帝内经》是一部什么书····················································· 8 《黄帝内经》是东方医学之根··············································· 10 内经 传统中医的独特理论······························································· 16 《黄帝内经》的智慧思想······················································· 18 养生全集 Part 02 目录 CONTENTS 生命、天年、养生 生命的产生··············································································· 20 生命的历程··············································································· 22 生命的规律··············································································· 24 人的正常寿命··········································································· 26 人为什么会得病······································································· 30 六气与六淫··············································································· 32 风邪，百病之长······································································· 34 寒邪，易伤阳气······································································· 35 暑邪，盛热阳邪······································································· 36 湿邪，秽浊阴邪······································································· 37 燥邪，干涩之病······································································· 38 热邪，火热阳邪······································································· 39 正气存内，邪不可干······························································· 40 邪之所凑，其气必虚······························································· 42 不治已病治未病······································································ 44 Part 03 独特的养生理念 整体生命观··············································································· 48 生态健康观··············································································· 57 科学养生观··············································································· 60 Part 04 Part 06 养生“三宝” 人体的“互联网” ——经络学说 精——生命之本······································· 64 什么是经络············································· 110 气——生命的动力··································· 66 经络的功能············································· 112 神——生命的灵魂··································· 72 十二经脉················································· 114 十二经脉：手太阴肺经························· 116 Part 05 构筑健康的宫殿 十二经脉：手阳明大肠经····················· 117 十二经脉：足阳明胃经························· 118 ——藏象学说 十二经脉：足太阴脾经························· 120 宫廷模式的人体功能机制······················· 74 十二经脉：手少阴心经························· 121 心，气血发动机······································· 76 十二经脉：手太阳小肠经····················· 122 肺，气体交换器······································· 78 十二经脉：足太阳膀胱经····················· 123 肝，血液储藏调节器······························· 80 十二经脉：足少阴肾经························· 124 肾，藏精主水器······································· 82 十二经脉：手厥阴心包经····················· 125 脾，水液代谢平衡器······························· 84 十二经脉：手少阳三焦经····················· 126 胃，受纳腐熟器······································· 86 十二经脉：足少阳胆经························· 127 大肠，传导排泄器··································· 88 十二经脉：足厥阴肝经························· 128 小肠，受盛化物器··································· 89 奇经八脉················································· 129 胆，储藏胆汁器······································· 90 经别························································· 134 膀胱，储存排泄器··································· 91 别络························································· 138 三焦，水道循环器··································· 92 经筋························································· 140 形体官窍，构筑健康藩蓠······················· 94 皮部························································· 142 皮，覆于体表··········································· 96 经络通畅保健康····································· 143 肉，附于骨骼关节··································· 98 筋，附于骨而聚于关节··························· 99 Part 07 骨，构成人体的支架····························· 100 眼，视万物············································· 10 1 耳，听八方············································· 102 口齿舌，进食辨味助消化····················· 104 鼻，呼吸之门········································· 106 咽喉，口鼻与肺胃之通道····················· 107 前阴，肾之窍········································· 108 肛门，排泄之门····································· 109 ┃下篇·《黄帝内经》之养生智慧 ┃ Part 01 养生先“养心” ——情志养生 情志与五脏············································· 146 五神与五脏············································· 148 Part 03 五志太过对人的影响····························· 150 学会享受生活 心神养生法············································· 152 ——休闲养生 情志养生：节制法································· 154 休闲养生的意义····································· 204 情志养生：疏泄法································· 156 休闲养生，益寿延年····························· 206 情志养生：转移法································· 158 五音与五脏············································· 208 情志养生：制约法································· 160 音乐养生················································· 210 稳度 “更年期”····································· 162 花木园艺················································· 212 调情之志，避免 “离退休综合征”····· 164 垂钓旅游················································· 214 怡情养性，远离抑郁····························· 166 养性修德，益寿延年····························· 168 Part 04 阴阳消长生物钟 Part 02 ——起居睡眠养生 谨和五味要守节 起居有常，有益健康····························· 216 ——饮食养生 起居无常，危害健康····························· 218 食物是最好的医药································· 172 劳逸适度················································· 220 古代 “膳食金字塔”····························· 174 睡眠养生法············································· 224 五味与五脏············································· 176 睡眠质量················································· 230 五味调和，健康无病····························· 178 提倡子午觉············································· 232 五味偏嗜，疾病将至····························· 181 睡眠的方位与姿势································· 234 饮食养生的禁忌····································· 185 阴阳与梦················································· 236 现代人注重膳食平衡····························· 186 失眠························································· 238 一日三餐，巧食不病····························· 188 睡眠环境与禁忌····································· 240 习惯不改，病从口入····························· 192 食不得法，引病复发····························· 196 Part 05 学生考试期间的饮食调养····················· 199 生命的奥秘 中年人的饮食调养································· 200 ——房事养生 老年人的饮食调养································· 202 房事与养生············································· 242 房事养生的原则····································· 244 《内经》的房中术································· 247 适龄结婚，遵守天道····························· 250 择地谈养生：平原、盆地····················· 328 房事不过，有所节制····························· 251 地理环境与疾病治疗····························· 331 科学房事，免疾之痛····························· 252 东方之域················································· 332 合房有术，择时受孕····························· 253 西方之域················································· 333 房事禁忌················································· 255 北方之域················································· 334 南方之域················································· 335 Part 06 中央之域················································· 336 补偏救弊调阴阳 ——药饵养生 Part 09 药物调理养生的原则····························· 260 应天地日月之变 调动人体的自愈力································· 262 ——四季养生 中药延缓衰老的原理····························· 263 自然之道，养生之法····························· 338 药食同源················································· 264 顺天应时，以时为本····························· 340 四气解药性············································· 266 春三月，养 “生”································· 344 单味药和复方········································· 268 夏三月，养 “长”································· 346 延缓衰老的方药····································· 269 秋三月，养 “收”································· 350 辨证施补················································· 27 1 冬三月，养 “藏”································· 352 益寿延年方的特点································· 274 益寿延年的中药····································· 275 Part 10 益寿延年的古方····································· 284 因人施养，有的放矢 ——体质养生 Part 07 了解体质················································· 354 舒筋活络通百脉 阴阳五态人············································· 356 ——经络养生 阴阳二十五人········································· 358 导引气功保健法····································· 290 体质辨识方法········································· 360 推拿按摩保健法····································· 296 平和体质养生法····································· 362 保健刮痧法············································· 304 气虚体质养生法····································· 364 针灸保健法············································· 310 阳虚体质养生法····································· 366 血虚体质养生法····································· 368 Part 08 阴虚体质养生法····································· 370 一方水土养一方人 痰湿体质养生法····································· 372 ——地域环境养生 湿热体质养生法····································· 374 风水与养生············································· 320 气郁体质养生法····································· 376 环境与寿命············································· 322 血瘀体质养生法····································· 378 择地谈养生：高山································· 324 过敏体质养生法····································· 380 ：《 》 择地谈养生：海滨································· 326 附录 黄帝内经 名词解释一览表………382 Chapter 01 下 学学学篇 休闲养生的意义 《 黄 会会会帝 内 经 ◆ 智者之养生也 顺四时而适寒温 和喜怒而安居处 节 》 “ ， ， ， 享享享之 阴阳而调柔刚 如是则僻邪不至 长生久视 养 。 ， 。” — 生 灵枢· 本神 受受受智 —— 《 》 — 慧 PP AA 生生生RR TT 【休闲养生的特点】 休 00 闲活活活33 休闲养生是将养生与休闲相结合的一种形式，养、乐结合，寓 养于乐，故有身心兼养的作用。休闲活动的形式多样，动静不拘， 养 可动静结合，柔刚相济，既可调养心神，又能活动筋骨，因而具有 生 形神兼养之功。 休闲养生主要有以下几类 ： 居住养生 美食养生 游乐养生 生理美容养生 休闲养生 文化养生 运动养生 医疗养生 生态养生 普适性 传统观念认为，休闲养生针对的主要对象是 “亚健康人群”或 老年人群，但实际上，休闲养生涵盖所有追求健康快乐生活的人群， 用于养生的各种休闲活动，其内容健康，情趣高雅，生动活泼。在 轻松愉快的环境和气氛中，给人以美的享受。 情志畅达，赏心悦目，则百脉疏通，气血调和 ；情趣高雅则益 智养心，怡养神情。 他们不是 “病人”，又不同于普通的游客，具有较强的养生目 的性。因此，对其进行的康复保养不宜在医院或养老院进行，而因 根据不同的心理需要进行目的地的选择。 综合性 人们转变自己的生活方式，提升生活 休闲养生是将中国传统的养生方 质量。 法、理论同现代生活中有益于人体健 P 游乐性 A 康的多种休闲方式结合起来而形成的， R T 休闲养生形式丰富多样，包括 0 既注重养生的作用，也注重养生过程的 3 了人们生活中的方方面面，更易于 休闲性和体验性，它是将养生这一康复 使人们产生亲切感和归属感，其游 过程娱乐化、休闲化。传统与现代相结 憩方式更易于被大众所接受，形成 合，休闲与养生相结合，以及多学科的 一种与其习惯性生活方式本身的游 学 综合介入、指导形成了多种多样的康 会 乐体验性互动。 享 复、休闲活动。 受 生 活 科学性 【休闲养生的成因】 — 休闲养生活动开展的本身是以中 — 休闲养生的产生由多种因素促成， 休 闲 医理论为核心基础，强调自然生态的 比如：期望健康，害怕疾病；逃避现实， 养 生 要素，逐步融入了西方现代康疗方法， 缓解的期望压力的欲望 ；消除紧张和 具有较强的科学性。某些休闲养生活 不安心情的期望 ；满足自尊、被承认、 动的开展需要在专业人员的指导下， 被注意、能施展其才能、取得成就和 按专业规范和规定程序进行。 为人类作贡献的期望等。这些是人们 教育性 进行休闲养生的内在原因，从中可看 通过参与休闲养生活动，能够达 出 “休闲养生”的方式，恰好可以满 到增强体质、愉悦身心、提高科学素 足人们的多种需要。 质和社会适应能力的目的，同时促进 养生方式 操作要则 寻求高质量的生活方式 结合不同时节 以有益的养生生活方式达到 延年益寿 ， ， 长寿的效果 强身健体 在理想的养生场所进行适时运动来养精固元 修身养性

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