守住脾胃关 健康过春节

mgm9555

春节将至，正是家人团聚、共享美食的时节。然而，饮食不节加之一些地区天气依然寒凉，极易损伤脾胃，引发消化不良、胃痛胃胀等“节日病”。金元四大家之一李东垣在《脾胃论》中强调“内伤脾胃，百病由生”，揭示了脾胃功能对全身健康的基础性作用。如何发挥中医优势，预防和调护脾胃病？

　　在国家中医药管理局2月12日召开的健康中国中医药健康促进主题发布会之“脾胃病的中医药防治”专题发布会上，专家分享了脾胃病的中医药养护与防治方法。

　　饮食有节，动以养脾

　　春节饮食以丰盛、油腻、无序为特点，脾胃在“超负荷运转”的情况下，极易出现食积、湿阻、痰热等问题。中国中医科学院西苑医院主任医师、脾胃病研究所所长唐旭东提出，中医“治未病”理念的核心在于“食饮有节，起居有常”，主动调理可有效护脾胃、保安康。

　　他建议，进餐时不妨放慢节奏，先吃蔬菜，以膳食纤维先行填充胃部空间，既可避免后续大鱼大肉的过量摄入，也能防止空腹状态下寒凉辛辣之品直接刺激胃黏膜，有助于稳定血糖、减轻消化负担。

　　吃饭时，需有意识地做到“荤素搭配”，每吃一口肥甘厚味（指脂肪与糖分含量高的精细食物，包含油炸食品、动物脂肪及甜品等），不妨搭配两三口芹菜、萝卜等清爽蔬菜；同时注意“干湿适度”，避免大量饮酒或过量摄入油炸干硬食物；此外还要兼顾“寒热平衡”，食用生鱼片等寒凉海鲜时，可佐以醋姜汁、醋姜片或姜茶，有效中和寒性。

　　餐后半小时至一小时是调理的关键窗口期，不宜立刻久坐或躺卧，散步是最简便的助运之法，也可以用掌心对肚脐顺时针轻揉50至100遍，促进胃肠蠕动。

　　中国中医科学院广安门医院主任医师、党委书记刘震则强调，饮食当遵循“七八分饱”原则，为脾胃功能留有余地。现代人普遍运动不足、思虑过度，中医理论认为“思伤脾”，易致脾胃运化失调。对此，他特别推荐八段锦这一传统运动项目，具有疏通经络、调和气血、增强中气的功效，其中第三式“调理脾胃须单举”，通过拉伸动作梳理肝胆经，可有效促进脾胃运化功能，达到健脾和胃的作用，尤其适合久坐少动、思虑过度的人群。

　　居家应对小儿积食的中医方法

　　小儿“脾常不足”，胃肠功能本弱，节日期间饮食杂糅、过饱，极易导致食积。

　　唐旭东提醒，一旦发现孩子出现食积苗头，应暂停摄入油腻食品、干果、甜食及各类零食，主食宜换成汤羹、粥品或烂面条等流质、半流质食物，以减轻胃肠负担。

　　针对一岁以下的婴儿，家长可在家中尝试几种简单而温和的推拿手法：用温暖的手掌围绕婴儿肚脐顺时针轻轻按摩，力度如羽毛拂过；从虎口合谷穴向指尖方向缓慢轻推50至100次，以清大肠经；用拇指顺时针按摩婴儿掌心50至100次，即运“内八卦”；按揉大鱼际中点板门穴50至100次。

　　对于两岁以上的幼儿及少儿，可辅以食疗与外治，例如用山楂6克煮水10分钟，少量多次饮用，能安全有效地化解食积；或将白萝卜50至100克切丝，与大米一同熬成粥，有助于理气消食。外治方面，取炒鸡内金粉两克，用温水或蜂蜜调成糊状，睡前贴敷于小儿肚脐，保留2-5小时后取下，可起到温中行气、消积导滞的作用。

　　唐旭东特别提醒，若孩子除厌食外还出现发热、腹泻、精神萎靡等症状，须立即就医，以免延误病情。

　　饺子馅宜“素多荤少”，腊味需“浅尝辄止”

　　春节吃饺子是北方重要年俗，但饺子皮为死面，馅料多油腻，若制作食用不当，容易加重脾胃负担。南方常见的糕饼、腊味、八宝饭等传统年味虽令人垂涎，但其黏腻、偏咸的特性，多食也容易损伤脾胃。北京中医药大学东方医院主任医师、消化病研究院院长李军祥说，传统饺子多用肥瘦相间的肉馅，油脂含量较高，加上大量葱蒜调味，对胃有一定刺激；饺子皮由精制白面制成，属死面、升糖指数高，较发面更难消化；煎炸烹饪及搭配冷饮冷食，更会加重脾胃压力。因此，饺子从馅料、面皮到食用方式都需用心。

　　首先，改良馅料。李军祥建议荤素比例控制在1∶2或1∶3，以素为主，肉类宜选鸡肉、虾仁、鱼肉等白肉；馅料中可加入马蹄、豆腐等食材以解腻增鲜，同时善用白萝卜理气消胀、香菇健脾开胃、山药益气养胃等药食同源之品，调味务必清淡，避免过咸。

　　其次，优化面皮与烹饪方式。在白面中掺入适量全麦粉、荞麦粉，增加膳食纤维与B族维生素，使营养更均衡；烹饪以水煮为佳，蒸饺次之，切忌煎炸；饺子宜趁热食用，并搭配饺子汤，有助消化。

　　第三，科学食用。吃饺子每餐以10至15个为宜，细嚼慢咽，让唾液中的淀粉酶充分发挥作用；传统搭配蒜泥、醋不仅能增味，也有助消化；餐后饮原汤，或辅以大麦茶、山楂茶，均为助运佳品；需避免与冰啤酒、冰饮料同食，以免寒热相搏、损伤脾胃。

　　李军祥说，年糕、八宝饭等南方常吃的传统年味黏滞难化，腊肉、腊肠等腊味咸厚滋腻，从中医角度看，此类食物易“碍胃”，阻滞脾胃运化。脾胃主受纳与运化，若长期过食油腻咸重之品，易致运化呆滞，出现腹胀、口中黏腻、大便黏滞等“湿浊内生”之象。此外，中医认为咸味入肾，过食咸味不仅耗伤津液、令人口干舌燥，还可能影响肾脏功能。

　　李军祥建议，年货宜作“点缀”而非“主食”，咸鱼腊肉每次食用两三片即可，糕点切忌长期大量摄入，每次以麻将大小为宜；食油腻咸味之余，可搭配焯拌菠菜、白菜豆腐汤、小米粥等清淡易消化的食物，以缓脾胃之累；亦可佐以山楂等酸味之品，助消化、解腻滞；提倡以蒸煮代替煎炸，保留年味的同时，减轻对脾胃的负担。如此，年味不减，脾胃亦安。

　　中青报·中青网记者 夏瑾来源：中国青年报vk.com/topic-236142620_56905960

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