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長青通訊 第三十一期EHVA Newsletter No. 31長青健康素食推廣中心 發行 二ＯＯ五年九月本期目錄
本季服務及工作報告
長青身體調養班…歡迎報名2005秋季身體調養班第二、三期將於10/16、 11/6，兩個周日的下午開課，有興趣者請於 晚間電話陳瑞琴〈408-733-4085〉。石大夫談養生 寧神、益智方劑食療說〈三〉銀杏的故事早在兩億五千多萬年前，當地球尚屬於侏羅紀恐龍時代時，銀杏Ginkgo biloba就已經是中國土地上最繁茂的植物之一；一直到現在，它還仍保持遠古時代優雅的風貌。因此，銀杏不單是中國的活化石，也是世界的活化石；它具有驚人的生命力，即使遭遇到最惡劣的環境，像核爆後日本的長崎、廣島，銀杏是最早發芽的植物。 白果根據分類，銀杏屬於植物銀杏科的落葉喬木。它的種子，依其形狀、顏色，稱之為白果。白果在我們民族的醫學發展史及日常生活當中，無論是醫療、食療，甚至當作食物都有很詳細的記載。根據〈本草綱目〉：白果具有定喘、 止咳的功效。 除此而外，針對小便頻數、遺尿等症，利用白果、配合益智仁、桑螵蛸，是治療上不可或缺的基本材料。在台灣，針對小兒夜尿的問題，以白果為君，加上白胡椒粒、豬小肚〈豬膀胱〉煮湯喝，幫助甚大。至於一般家庭燒菜做湯，加味白果，也是很平常的事。生食白果，善於消痰止喘，但不可多食，以防中毒〈種仁含有微量的氰酸，銀杏毒〉。如果熟食適量〈一次不超過 7-10粒〉，發揮收斂除濕、減少頻尿作用，則無毒性顧慮。銀杏葉與保健銀杏葉的臨床運用，在古籍中鮮見介紹。一直到近代，德國學者從銀杏葉中萃取菁華成分，發現銀杏葉中含有黃酮體、雙黃酮體、銀杏內脂類化合物等成分，其中最重要的就是黃酮體。黃酮體的基本保健療效如下：
銀杏葉是否有毒？是的，銀杏葉是有毒的。銀杏葉中含有一種成分叫銀杏酸，如果服用量過大，或者服用時間較長，它對心臟是有損害作用的。由於銀杏葉有毒，一般人取銀杏葉泡茶喝，就產生定量上的困難，尤其是坊間販賣的濃縮銀杏萃取劑。為了維護大眾的健康，世界衛生組織〈WHO〉規定，銀杏葉萃取物所含的銀杏酸必須小於1 ppm〈百萬分之ㄧ〉。究竟該如何服用銀杏產品？最好是遵照說明書的指示。在美國，銀杏產品雖列為健康食品，但也不宜服用超過建議量。至於新鮮或乾燥的銀杏葉，雖然黃酮體含量較高，但並不表示銀杏酸含量較少，因此建議少用銀杏葉泡茶為佳。 Tips：五種蔬果有助增加記憶力
英國倫敦國王學院一份研究報告，提出五種蔬菜水果，包括：花椰菜、馬鈴薯、柳丁、蘋果和白蘿蔔，有助於增加人的記憶力。 ♁
Translated by Parkson Wong (Chinese version時間醫學與糖尿病〈二〉 by Dr. Hung-Ying Shih, was published on EHVA Newsletter (27), Sept. 2004) Dinner plays an important role in controlling diabetes. Having a light dinner, as well as having dinner at the correct time, play important roles in controlling the blood sugar level of a diabetic. Clinical studies have found that patients having dinner before 7:00 p.m. often found their blood sugar level taken before breakfast acceptable in the morning. Having dinner too early might cause blood sugar level to drop too low during the night. On the other hand, having late dinner or even a midnight snack not only causes high blood sugar level, but can also contribute a negative impact on the quality of sleep. So what should diabetes patients do if they get too hungry before going to sleep? Changing the eating habit to "a good hearty breakfast, good protein source at lunch, and a light dinner" is the best cure. Before the body adjusts to this eating habit, having a glass of skim milk or an apple for a snack can help relieve the hunger. Some diabetes patients have asked an interesting question: while the blood sugar level seemed acceptable before going to bed, how come the blood sugar level becomes high the next morning before taking any breakfast? This is caused by the deterioration of the digestive system’s ability to digest food and to absorb nutrients. To help improve the function of the digestive system, chew each mouthful of food thirty times before swallowing it. Additionally, taking a walk for thirty minutes after dinner, or doing some low impact light aerobic exercises, will help the body to digest food. Lightly massaging one’s stomach also helps strengthen the intestines and stomach. Diabetes patients should avoid spicy, greasy food or alcohol beverages at dinner. Spicy foods have negative impacts on blood sugar level control. After food is digested, large complex molecules turn into smaller simpler molecules such as monosaccharide, amino acids, and glycerol; these molecules are absorbed into the blood stream and then enter the liver through the hepatic portal vein. Liver has the metabolic versatility to interconvert various organic molecules; controls and regulates the nutrients (hence blood sugar level) in the blood stream. Spices such as hua jiao, hot pepper, peppercorn, and mustard, all stimulate the body’s circulation system and cause a temporary boost in the blood circulation. But afterwards, the circulation system becomes fatigue from the boost, hindering the normal functions of the gallbladder, hepatic portal vein and liver. This also disrupts the body’s ability to regulate the blood sugar level. Alcoholic beverages have similar adverse effects to the body. The five element theory of traditional Chinese medicine states that, "metal controls (destructs) wood, wood controls (destructs) earth" does have its clinical applications. （Note: when the body is healthy and all systems in balance, it’s called control. When it’s not, the control becomes destruction.） Metal represents spice; wood represents liver, gallbladder and acidic elements; earth represents spleen-pancreas, stomach, the digestive system, related to blood sugar level regulation mechanisms. According to Chinese chronotherapy, the gallbladder meridian is most active from 11:00 pm to 1:00 am while the liver meridian is most active from 1:00 am to 3:00 am. During these two time periods, their corresponding organs are also most active. Disrupting their function during these periods is most harmful to the body. Furthermore, from 11:00 pm to 3:00 am, is the period of time that the body is being nourished from rest; as well as eliminating the excess and toxic byproducts from the metabolism resulted from the day’s activities. One needs to be nourished (energy storing) before one can utilize the energy; and elimination enables intake; this is the most important concept in maintaining a healthy body. Hence protecting the gallbladder and liver and enable them to function properly is of utmost importance. Spicy food and alcohol should be strictly avoided in dinner for diabetes patients. Understanding the process of food digestion and nutrients absorption, we know that carbohydrates are the easiest foods to be digested, next is protein, and fats are the most difficult ones to be digested. Emulsification, a process that depends on the secretion of bile from the gallbladder, plays a vital role in the digestion of fat. Food cooked with too much oil and deep fried food will burden the liver and the gallbladder. That is why eating deep fried food at dinner is not recommended. Spicy food are usually prepared by either deep frying or stir frying the spice in hot oil, in order to bring out the fragrance of the spice. The damage to the liver and gallbladder is double folded. Diabetes patients should avoid spicy, greasy food at dinner. Inner nourishment breathing method (內養功) According to Chinese chronotherapy, nourishment from rest is very important. Applying inner nourishment breathing method before going to bed helps improve the quality of sleep. Diabetes patients have found inner nourishment breathing method helpful in controlling the blood sugar level. The inner nourishment breathing method has different levels of difficulties. The one introduced below is easy to follow and is very safe. Detailed steps of inner nourishment breathing method: Lie flat on the back. Pull up the knees to minimize the pressure on the abdomen. Put both hands, one on top of the other, on top of the navel. Using abdominal breathing:
健康新知精選
『媽媽幢』簡介緣起：為了希望每個人都可以安養和安寧，數年前我們開始探討研究能具體助人安養的器材。經由長青內外人士的助力，這個研究開發工作到了今年年初終於有了結果――完成了 一件可以實際助人安養安寧的器材原型。由於這個器材能夠讓使用者產生有如處在母親懷抱中的感覺，因此就名之為『媽媽幢』；它的奇妙效果也在60位長青同學親身體驗下獲得了初步証實。 結構造型與使用方法：
此幢由四個部份組成，其主體是由白漆鐵管鐵柱所組成的一個可移動的幢型結構:〈見圖一〉
〈圖一 主結構〉
在主結構上方有一個亞克力圓罩，罩由一中空長方形亞克力板與一倒扣圓碗組成〈見圖二〉。
〈圖二 亞克力罩〉
這個亞克力罩放在主結構體上方，再加上一片布幔，『媽媽幢』就大致定型〈見圖三〉。
此幢之效果
還需要一個置於幢後之特殊柔和燈光來啟動，此背景燈〈見圖四〉光線需要投射聚焦在幢頂圓型反射罩中心上方與圓邊一半之處。把燈光調整好後，使用者可以在幢下放一張床來躺臥，亦可直接在幢下靜坐。
基本原理：
人天生在母親懷抱與肚子裡最安全，人在穴居情況下也有安全感，『媽媽幢』就基於這一個安全感的思想。人靜坐或躺臥在幢下就等於是回到母親的懷抱中，因此自然就放鬆了，這就是『媽媽幢』的一個最重要的原則 這個從地往上照的光線是一個暗示，這個暗示代表著生命的動能
『媽媽幢』兩邊的直柱，提供了使用者穴居的安全感覺，在這一個如同母親懷抱的安全環境裡，與天地交感著，『媽媽幢』的奇妙效果就顯示出來了。
已証實的效果：
註：
後記： 為了幫助有需要的人安養與安寧，我們已訂製一批『媽媽幢』供人使用，大約在十一月底或十二月初可以運到灣區，有需要的人請與長青連絡。同一時間，亦會有一小批直接運到臺灣，在臺灣的朋友請直接與我連絡。
我們將於一月八日(2006) 在
Odd Fellows Temple
(20589 Homestead Road, Cupertino, CA 95014) 舉辦試用會，歡迎各界朋友參加試用。
健康新知精選
但事實上，這些實驗證據尚不夠具決定性，你不需要攝取任何特別食物； 因為均衡飲食中的其他食物可能就有同樣的效果， 譬如一個有關石榴〈pomegranate〉汁的臨床試驗〈發表在2004年6月的臨床營養學〉指出若能持續一年， 每天喝一杯石榴汁就可以降低血壓，減少使壞膽固醇黏在血管壁的氧化作用，降低可導致中風的頸動脈阻塞。 不過降低血壓的最好飲食原則並不該是每天灌一杯石榴汁，而可能應該遵循範圍較廣的DASH〈Dietary Approach to Stop Hypertension〉防止高血壓飲食方式―多吃蔬菜、水果及低油脂乳類。 同理，要降低膽固醇， 疏通動脈血管，最好的飲食策略應該是多攝取植物性食物，少吃動物油脂。 即使某種食物確實對身體有益，也不必餐餐吃。一來，你可能因此吃不下其他值得吃的食物；二來，也會吃膩。 從另一方面看，如果“超級”食物所聲稱的好處能讓你擴大飲食範圍，嚐試你本來不愛吃，但對你有幫助的食物， 則是件可喜的事；因為你已經達到飲食最基本的目標―廣泛攝取對健康有益的食物。 大多數美國人所吃的蔬果，不但量不足〈達不到所建議的5―9份〉， 質也很差。就蔬菜而言，馬鈴薯與萵苣約佔蔬菜消耗量百分之五十，而營養成分高的深綠色蔬菜〈chicory、 collard greens、 kale、swiss chard、及菠菜〉僅佔百分之三。他們所吃水果的種類也很單調：橘子汁、 香蕉、蘋果、 西瓜、蘋果汁、及葡萄，就佔了水果消耗量的一半。因為如此，很多人無法從食物中得到足夠的營養素〈見表二〉。 全美國，大約有四分之三的人缺鋅， 三分之二的人鈣、 鎂不足。鈣有助於強壯骨骼，維持正常血壓。鎂則可以幫忙控制血壓及血糖度。〈 表二 大多數人所缺乏的營養素 ―USDA調查〉
飲食策略
本季長青活動
未來活動看板
歡迎捐款及贊助
本中心為非營利組織，目的在宣導正確的健康素食理念以提昇生活品質。本中心工作人員均屬不支薪的義工，各項推廣活動均靠大家在人力、物力上的支持與捐助。竭誠歡迎您慷慨解囊，一切捐贈皆可依個人所得狀況抵稅，捐贈股票還可節省capital
gain的稅。凡捐款$500以上者為本中心年度榮譽董事。捐款支票抬頭請寫Evergreen Healthy Vegetarian Association
或EHVA，並寄到本中心，謝謝！ 本年度榮譽董事芳名Jie Chen & Wen-Jung Hsu、Ming Tang Yin & Cynthia Chang、Grace
Chen、無名氏45、無名氏44、Christiana Shu-Fang Chen、Tiffany Jih Sheng Hsiao 、無名氏43、Ming
Yang & Mou H Yang、藍許明雪、陳樹功、Chung-Ching Tsai & Shwu-Chwen Yn、李慶祥/謝安華、National
Semiconductor、Sheng-Chun Lo & Sunny Chen、Philiips Semi., Inc. 、 Otter、無名氏42、 Ju
Kan Ru、 Senshou Albert Guh 、 Jie Chen & Wen-Jun Hsu 、
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