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平時不一定要等到做健康檢查時才能瞭解身體狀況，

這邊提供幾個小測驗，在平時就可以為自己的健康打分數

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１．測試肺功能

自測：連續不斷地向外吹氣，在吹氣盡頭的時候是否會感覺到頭暈。

診斷：如果感到眩暈，可能是肺源性眩暈，常見於各種原因引起的肺功能不全。

處方：抽菸的話首先戒菸，同時制訂健身計畫，最好多練習長跑，這對肺部健康有一定幫助；多吃蘿蔔及其他新鮮蔬菜，可增強肺的抗病能力。此外，每天吃一個蘋果效果會更好。

推薦：屏氣呼吸鍛鍊很有效，年輕人可屏氣二～三分鐘換氣一次；中年人約一分鐘換氣一次。呼吸鍛鍊隨時都可進行，每天至少八次，也可以經常練習腹式呼吸。

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２．測試胃腸功能

自測：是否總想打嗝，自覺燒心、吐酸水，不覺得餓，吃點東西就感覺胃部飽脹，口乾、苦、澀並伴有異味，大便或稀或乾或不暢。

診斷：胃潰瘍病人常在飯後三十～六十分鐘開始胃脹痛；十二指腸球部潰瘍病人 常在飯後三～四小時開始胃痛；慢性胃炎引起的胃痛無規律，疼痛位置不固定，且時痛時止。

處方：保護胃腸的根本方法在於「養」，最好在晚餐三小時後上床睡覺；保持有規律的飲食習慣，勿暴飲暴食、過饑過飽；忌飲烈性酒、濃茶和咖啡；忌食辛辣食物；注意飲水和食品的衛生。

推薦：腹部按摩法。仰臥，屈雙膝，兩手掌相疊，置於腹部，以肚臍為中心，順時針方向按摩五分鐘，以有溫熱感為宜，用力宜先輕後重。

[/fusion_text][fusion_imageframe image_id=”21343|large” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/06ea68bc7d65e75da7943bccedbeccf8-1024×616.png[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” font_size=” 18px” line_height=”” letter_spacing=”” text_transform=”” text_color=”” animation_type=”” animation_direction=”left” animation_color=”” animation_speed=”0.3″ animation_delay=”0″ animation_offset=””] .

３．測試頭髮健康

自測：拔下一根頭髮，用大拇指甲將頭髮摁在食指肚上，將頭髮拉一遍，待頭髮變成螺旋狀時放入一碗水中，如果頭髮能快速恢復成直線，則說明頭髮健康、彈性好；如果在水中仍保持螺旋狀，則說明頭髮彈性差。

診斷：頭髮出現問題有兩個原因，即髮質和體質變差。毛髮的生長、枯榮與精、氣、血、臟腑、經絡均有關係，其中任何一處有障礙，均可導致毛髮病變。

處方：改變不良生活習慣，起居有規律，不要熬夜，少吃甜食，注意補充蔬菜、水果和粗糧；即使減肥，飲食中也不要缺乏優質蛋白質，如牛奶、雞蛋等；適當吃些堅果，如核桃、花生；每天要做一項運動，如快走十～二十分鐘；抽空做做頭部保健按摩；晚上臨睡前梳一梳頭髮，這些都有助於促進頭髮健康。

推薦：經常用隔夜茶洗頭，會收到意想不到的效果。

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４．測量身高

自測：脫下鞋襪，量量身高，精確到小數點後兩位數，和去年的身高比較一下，看看身體高矮的微弱變化是不是很明顯。

診斷：如果發現自己變矮了，說明身體的鈣質在流失，骨骼的健康正受到威脅。

處方：均衡飲食，養成按時用餐的習慣，對防止骨鈣流失有重要意義。此外，適量的運動可以加速身體新陳代謝，延緩骨質流失。

推薦：每天曬一會兒太陽，可以讓你獲得維生素 D。

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５．測量腰臀比

女人最怕隨著年齡的增長體重也增加起來，於是天天說要減肥，其實最要命的不是肥胖，而是由此帶來的心血管疾病。世界衛生組織用腰臀比來衡量你是否肥胖，測量時放鬆站立，男性腰圍和臀圍的比例應小於Ｏ．八，女性則應小於Ｏ．七。根據美國運動醫學學會推薦的標準，女性腰臀比大於Ｏ．八五時，就有發生心血管病的危險，應注意從飲食和運動上調理。

處方：合理安排飲食，三餐以七八分飽為宜，少吃高油、高糖、高脂肪以及高膽固醇的食物；最好每天堅持快步走。

推薦：每天抽出三十分鐘以上的時間，根據自己的體能狀態，以每分鐘一百步左右的速度步行，讓心跳達到每分鐘一百二十次左右，也就是微喘但仍可與人交談的程度。每天至少累積五千步以上，二至三個月後就可見效。

[/fusion_text][fusion_imageframe image_id=”21344|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/01c0294c60e12b044b1df972db544c8c.png[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” font_size=” 18px” line_height=”” letter_spacing=”” text_transform=”” text_color=”” animation_type=”” animation_direction=”left” animation_color=”” animation_speed=”0.3″ animation_delay=”0″ animation_offset=””] . ６．單腳站立看人體老化程度 被測者雙手自然下垂，緊貼大腿兩側，閉上眼睛，用一隻腳站立，另一人看碼錶。根據其單腳獨立穩定不移動的時間，來判斷老化程度。測定標準為： ．三十～三十九歲男性為九．九秒 ．四十～四十九歲男性為八．四秒 ．五十～五十九歲男性為七．四秒 ．六十～六十九歲男性為五．八秒 女性比男性推遲十歲計算。站立時間越長，老化程度越慢。未達標準者，你的生理年齡已經高於你的實際年齡了。 . ７．爬樓梯看你的體力 以五層樓為限，三十歲左右的人，一步邁兩級臺階，能快速登上五層樓，仍覺得輕鬆，說明健康狀況良好；五十歲左右的人應該能一級一級登上五層樓，中途不休息，不用借助扶手，沒有明顯的氣喘現象，說明健康狀況不錯。不論哪個年齡階段的人，如果氣喘吁吁，心跳加速，說明體力較差；登上三樓就又累又喘，意味著身體虛弱，應加強鍛鍊。 . ８．體溫和脈搏檢測健康 正常體溫為攝氏三十六 ～三十七度，高於此為發熱，低於此稱為「低體溫」。 後者常見於高齡體弱老人及長期營養不良患者，也可見於甲狀腺機能減退症、休克疾病患者。 成人脈搏每分鐘六十 ～一百次，如發現過速、過緩、間歇強弱不定、快慢不等均為心臟不健康的表現。老年人心率一般較慢，但只要不低於每分鐘五十五次就屬正常範圍。 . ９．呼吸看健康 健康人呼吸平穩、規律，每分鐘十五次左右，如發現呼吸的深度、頻率、節律異常，呼吸費力，有胸悶、憋氣感受，則為不正常表現，應就醫。老年人心肺功能減退，活動後可有心悸氣短的表現，但休息後很快就能恢復，這就不應認為是疾病的表現。 . １０．二便看健康 健康人每日或隔日排便一次，為黃色成形軟便。老年人尤其高齡老人，少吃、少動者可二 ～三天排便一次，只要排便順利，大便不乾，就不是便秘。大便顏色、性狀、次數異常可反映結腸病變。 成年人每日排尿一～二千西西，每隔二～四小時排尿一次，夜間排尿間隔不定。正常尿為淡黃色，透明狀，少許泡沫。如尿色尿量異常、排尿過頻、排尿困難或疼痛均為不正常表現，應就醫檢查。 本文摘自《禪武醫之少林養生大法》釋延億 著。 [/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”true” min_height=”” hover_type=”none” link=”” element_content=”” first=”false” spacing_left=”2%”][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]