Nguyên tắc “3 nửa phút, 3 nửa giờ” để sống khỏe mạnh ai cũng có thể làm được

Nguyên tắc “ba nửa phút”

“Ba nửa phút” là cách gọi tắt của các hành động kéo dài trong nửa phút, nhưng lại có công dụng to lớn trong việc bảo vệ sức khỏe. Đó là:

– Sau khi thức dây, không vội rời giường, nằm yên trên giường trong vòng nửa phút.

– Sau nửa phút nằm yên, tiếp tục ngồi dậy, giữ tư thế ngồi trên giường trong vòng nửa phút.

– Tiếp tục giữ tư thế ngồi, nhưng thả hai chân xuống giường rồi duy trì tư thế trong nửa phút.

Nguyên tắc “ba nửa giờ”

Tương tự như “ba nửa phút”, nguyên tắc này tập hợp những việc làm cần duy trì trong vòng nửa giờ để bảo vệ sức khỏe, bao gồm:

– Tập thể dục buổi sáng trong nửa giờ.

– Ngủ trưa nửa giờ.

– Thong thả đi bộ nửa giờ vào buổi chiều tối (khoảng 18 – 19h tối).

Ngủ trưa nửa giờ là một trong những nội dung quan trọng của nguyên tắc ba nửa giờ. (Ảnh minh họa).
Ngủ trưa nửa giờ là một trong những nội dung quan trọng của nguyên tắc “ba nửa giờ”. (Ảnh minh họa).

Bốn “chìa khóa vàng” cho sức khỏe

1. Ăn uống hợp lí

Chiếc chìa khóa liên quan đến chế độ ẩm thực này có thể gói gọn trong 2 câu, 10 chữ: “Một, hai, ba, bốn, năm. Đỏ, vàng, xanh, trắng, đen.”

Theo đó, 5 chữ thuộc câu thứ nhất được các thầy thuốc Trung y lý giải như sau:

– “Một”: Mỗi ngày một bịch sữa tươi. Nếu việc ăn uống thiếu canxi kéo dài sẽ dẫn đến loãng xương, gây ra các hậu quả như đau nhức xương, gù lưng, gãy xương… Thời điểm uống sữa tốt nhất là vào ban đêm, trước khi đi ngủ.

– “Hai”: Ăn 250g thức ăn chính để duy trì thân hình cân đối khỏe mạnh.

– “Ba”: Mỗi ngày ba phần chất đạm. Một phần gồm 50g thịt nạc, hoặc một quả trứng gà to, hoặc 100g đậu hũ, hoặc 100g tôm cá, hoặc 100g thịt gà, vịt ,hoặc 25g đậu nành.

– “Bốn”: Bữa ăn phải đầy đủ dưỡng chất, tức là “có thô có tinh, không ngọt không mặn, ba bốn năm lần, ăn bảy tám phần no”

– “Năm”: 500g rau và hoa quả giúp giảm 50% nguy cơ mắc bệnh ung thư.

Chế độ ăn uống cân đối, hợp lý là một trong bốn chìa khóa vàng của sức khỏe. (Ảnh minh họa).
Chế độ ăn uống cân đối, hợp lý là một trong bốn “chìa khóa vàng” của sức khỏe. (Ảnh minh họa).

Tương tự như vậy, năm màu sắc được liệt kê trong câu thứ hai đều mang những ý nghĩa riêng đối với sức khỏe.

– “Hồng”: Mỗi ngày một quả cà chua, giảm 45% khả năng mắc bệnh tiền liệt tuyến.

– “Vàng”: Rau củ quả màu vàng, đỏ giàu vitamin A, giúp trẻ em tăng cường sức đề kháng, sáng mắt người cao tuổi, tăng thị lực, chống hoa mắt.

– “Xanh”: Uống trà xanh chống oxy hóa, hạn chế lão hóa, giúp kéo dài tuổi thọ, giảm ung bướu và xơ cứng động mạch.

– “Trắng”: Cháo bột yến mạch chẳng những giúp hạ cholesterol, giảm triglyceride, giảm cân cho người bệnh tiểu đường, thông đại tràng, trị táo bón.

– “Đen”: Mộc nhĩ đen có khả năng làm giảm độ kết dính của máu, giảm khả năng mắc bệnh động mạch vành, tắc mạch máu não, suy giảm trí nhớ, liệt nửa người.

2. Vận động thích hợp

Loài người tốn hơn 1 triệu năm để có thể đứng thẳng và chuyển hóa từ vượn thành người. Bởi vậy, toàn bộ kết cấu của cơ thể chủ yếu phục vụ cho việc đi bộ.

Do đó, không phải ngẫu nhiên mà đi bộ được mệnh danh là môn thể thao tốt nhất thế giới. (Ảnh minh họa).
Do đó, không phải ngẫu nhiên mà đi bộ được mệnh danh là “môn thể thao tốt nhất thế giới”. (Ảnh minh họa).

“Công thức sức khỏe” của đi bộ gói gọn trong ba chữ: Ba, năm, bảy.

– “Ba” nghĩa là mỗi lần trên 3.000m và trên 30 phút.

– “Năm” là hàng tuần ít nhất tập thể dục 5 lần.

– “Bảy” là nên giữ quá trình trao đổi oxy khi tập, ở mức tổng số của nhịp đập tim cộng với tuổi tác của bạn bằng 170.

3. Cai thuốc kiêng rượu

Bên cạnh hai chìa khóa về ăn uống và đi bộ, việc cai thuốc, kiêng rượu chính là nền tảng thứ ba để duy trì và bảo vệ sức khỏe.

– Thuốc lá: Không hút, nếu hút cũng không quá 5 điếu/ ngày

– Rượu: Không uống, nếu uống ko nên quá 15ml/ngày

4. Tâm tình ổn định

Nhớ kỹ ba câu “thần chú” về đối nhân xử thế này, tâm tình của bạn sẽ luôn được ổn định. Đó là: “Đối xử với mình đúng đắn. Đối xử với người khác đúng đắn. Đối xử với xã hội đúng đắn”.

Giữ cho tâm tình ổn định, lạc quan sẽ giúp bạn luôn thoải mái trong tư tưởng và khỏe mạnh về thân thể. (Ảnh minh họa).
Giữ cho tâm tình ổn định, lạc quan sẽ giúp bạn luôn thoải mái trong tư tưởng và khỏe mạnh về thân thể. (Ảnh minh họa).

Đạo dưỡng sinh của Trung y từng có một phương thuốc tinh thần mang tên “Dưỡng tâm bát chân thang”.

Thang thuốc này gồm 8 vị: Lòng nhân ái, lòng lương thiện, chính khí, lòng khoan dung, lòng hiếu thảo, sự thật thà đúng mực, sự cống hiến chân thành mà không cần báo đáp.

Cổ nhân Trung Hoa cũng cho rằng đời người muốn vui vẻ, khỏa mạnh thì phải hưởng thụ được “ba điều khoái lạc”.

Đó là: “Trợ nhân vị lạc, tri túc thường lạc, tự đắc kỳ lạc”. Trong quá trình giúp đỡ người, tịnh hoá linh hồn, thăng hoa nhân cách làm người là khoái lạc nhân sinh lớn nhất.

Tứ đại “chân lý” dưỡng sinh

Bàn về sức khỏe của con người, bác sĩ Hồng Chiêu Quang (Phó Chủ nhiệm, ủy viên tư vấn, chuyên gia tim mạch của Bộ Y tế Trung Quốc) đã từng đúc kết ra bốn chân lý:

“Bác sĩ tốt nhất là bản thân mình.

Tâm tình tốt nhất là yên tĩnh.

Vận động tốt nhất là đi bộ.

Thanh thản mà sống tốt hơn dùng thuốc.”

Tổng kết

Từ những nguyên tắc, chìa khóa và các chân lý trên, ta có thể tổng kết đạo dưỡng sinh sống thọ trong 4 ý chính dưới đây

Một “trung tâm”: Lấy sức khỏe là trung tâm.

Hai “một chút”: Hơi hồ đồ một chút và hơi thoải mái một chút.

Ba “tác phong”: Trợ nhân vị lạc, tri túc thường lạc, tự đắc kỳ lạc (Lấy việc giúp người làm vui – Lấy việc được hiểu biết làm vui – Luôn luôn vừa lòng với cuộc sống hiện tại).

Bốn điều cần chú ý: Ăn uống hợp lý, vận động thích hợp, cai thuốc kiêng rượu, tâm trí ổn định.

Và cuối cùng là “bốn cái nhất”: Thầy thuốc tốt nhất là bản thân. Thuốc tốt nhất là thời gian. Tình cảm tốt nhất là bình tĩnh. Vận động tốt nhất là đi bộ.

Theo Trí Thức Trẻ/Soha

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