減重這件小事①丨古代山東人的瘦身密碼

（原標題：減重這件小事①丨古代山東人的瘦身密碼）

2025年全國兩會上，國家衛生健康委員會宣佈將持續推進“體重管理年”3年行動。減重這件小事不再是你與脂肪的“私人恩怨”，而是備受關注的“國家大事”。

我國傳統醫學對肥胖的認識始於2000年前的《黃帝內經》，它最早對肥胖症的病名、病因病機進行記載，並生動形象地將肥胖劃分成了“膏人”“脂人”“肉人”，揭示了肥胖與痰溼、脾虛、肝鬱的深層關聯。山東古人也深諳瘦身密碼，飲食與運動雙管齊下，維持“山東大漢”的良好形象。而那千年前的減重智慧，今天照樣能打。

【孔夫子教你“輕斷食”】

儒家文化的奠基人、被尊爲“萬世師表”的孔子擁有獨到的減重理念。孔子平素十分重視飲食與食材，《論語》記載了孔子對待飲食的總體態度是“食不厭精，膾不厭細”，從營養和飲食安全方面要求對烹飪原料精挑細選、精細加工，強調有利於進食和人體對食物的消化吸收。

還有著名的“八不食”，其中既有對食材質量的要求，如食物發臭變質不吃，也有對食材的處理方式的要求，沒煮熟、切得不好、沒有配醬，也不吃。從孔子所說的“不食”看，大部分符合衛生標準，依然是今日應遵循的飲食原則。孔子在條件允許的情況下，強調食材質量、飲食節制、合理烹調與身心調和，也符合現代營養學的健康膳食要求。

【跟着嶗山道教打太極減重】

嶗山是道教名山，道教與道家在減重方面也有獨特的視角和方法，其核心理念強調自然、平衡與內在和諧，而非對抗或強制。道家主張“中庸之道”，反對過度節食或劇烈運動，提倡通過溫和持久的養生方式實現健康減重，與中醫“治未病”理念一致。

嶗山道教武術是中國道教武術的一個重要門派，張三丰爲嶗山道教祖師之一，是嶗山拳術武當派之祖，其養生功法如太極拳，通過緩慢連貫的動作配合呼吸調節，能夠增強心肺功能、促進氣血運行，同時消耗熱量。此類低強度有氧運動適合長期堅持，避免高強度運動帶來的關節損傷風險，尤其適合代謝下降的中青年人羣。

此外，道家注重“形神兼養”，提醒我們真正的健康體形，是身體通暢、精神安寧的自然結果。與其用意志力對抗慾望，不如像《黃帝內經》所說“恬淡虛無，真氣從之”，讓減肥成爲迴歸生命本然狀態的旅程。

【老中醫的穴位瘦身術】

穴位按摩、鍼灸是中醫減肥的一種重要的方式，通過刺激特定穴位、調節神經內分泌、抑制食慾、促進新陳代謝、改善慢性炎症等作用，從而達到減肥的效果。

常用的減肥穴位有中脘穴、天樞穴、帶脈穴等，其中帶脈穴就位於肚臍橫向劃線和腋下縱向劃線的交點上，像是一條腰帶一樣約束着我們腹部贅肉的生長。刺激帶脈穴，可疏肝利膽，升清降濁，消積通便，助你告別腰間的“游泳圈”。

需要注意的是，在按摩、鍼灸期間也需合理飲食並搭配適當的運動、保持心情愉悅，各方面配合得當，減重才能達到最佳效果。

At the 2025 National Two Sessions, the National Health Commission announced it would advance the three-year “National Weight Management Initiative.“ Shedding pounds is no longer a personal struggle but a widely concerned “national issue.“

Traditional Chinese medicine's understanding of obesity dates back 2,000 years to “The Yellow Emperor's Canon of Internal Medicine,“ which was the first to record the disease name, etiology, and pathogenesis of obesity. It vividly categorized obesity into “Gao people,“ “Zhi people,“ and “Rou people,“ revealing the deep connections between obesity and phlegm-dampness, spleen deficiency, and liver depression. The ancients of Shandong also well understood the secrets of weight loss, combining diet and exercise to maintain the good image of the “Shandong Burly Chap.“ The wisdom of weight loss from a thousand years ago is still relevant today.

Confucius’ Guide to “Fasting Lite“

Confucius, the founder of Confucian culture and revered as the “model teacher for all ages,“ also had unique ideas on weight loss. Confucius placed great emphasis on diet and food ingredients. The “Analects of Confucius“ records his overall attitude towards diet as “Eat no rice but is of the finest quality, nor meat but is finely minced.“ This reflects his requirements for the selection and processing of cooking ingredients from the perspectives of nutrition and food safety, emphasizing the importance of facilitating eating and the digestion and absorption of food by the human body.

Confucius's well-known “Eight Dietary Taboos“ principles include both requirements for the quality of food ingredients, such as not eating food that has gone bad or become spoiled, and requirements for the preparation of food, such as not eating food that is undercooked, poorly cut, or without an appropriate sauce. Most of the “Dietary Taboos“ principles mentioned by Confucius meet hygiene standards and are still dietary principles to follow today. Under permissible conditions, Confucius emphasized the quality of food ingredients, dietary moderation, proper cooking, and the harmony of body and mind, which are in line with the requirements of modern nutrition for a healthy diet.

Follow Laoshan Taoism for Tai Chi Weight Loss

Laoshan Mountain is a renowned Taoist mountain. The Tao chia and Taoism indeed have unique perspectives and methods in weight loss. Their core philosophy emphasizes nature, balance, and inner harmony, rather than confrontation or compulsion. The Tao chia advocates the “Doctrine of the Mean,“ opposing extreme dieting or intense exercise, and promotes healthy weight loss through gentle and sustainable health-preserving methods, which are consistent with the traditional Chinese medicine concept of “treating disease before it occurs.“

Laoshan Taoist martial arts is an important school of Chinese Taoist martial arts. Zhang Sanfeng is one of the founding masters of Laoshan Taoism and the progenitor of the Wudang School of Laoshan boxing. His health-preserving exercises, such as Tai Chi, enhance cardiorespiratory function and promote the circulation of qi and blood through slow and continuous movements coordinated with breathing regulation, while also burning calories. These low-intensity aerobic exercises are suitable for long-term practice, avoiding the risk of joint injuries associated with high-intensity exercise, and are particularly appropriate for middle-aged and young adults with decreased metabolism.

In addition, The Tao chia emphasizes the cultivation of both body and spirit, reminding us that true health and fitness are the natural outcomes of a clear body and a tranquil mind. Instead of using willpower to fight against cravings, it is better to follow the advice of the “The Yellow Emperor's Canon of Internal Medicine“ to “maintain a calm and empty mind, and the vital energy will follow,“ making weight loss a journey back to the natural state of life.

The Acupuncturist's Weight Loss Technique

Acupressure and acupuncture are important methods of traditional Chinese medicine for weight loss. They work by stimulating specific acupoints to regulate the neuroendocrine system, suppress appetite, boost metabolism, and improve chronic inflammation, thereby achieving the effect of weight loss.

Commonly used weight loss acupoints include the Zhongwan point, Tianshu point, and Daimai point. The Daimai point is located at the intersection extended from the horizontal line of the navel and the vertical line of the armpit, acting like a belt that restrains the growth of abdominal fat. Stimulating the Daimai point can help to soothe the liver and gallbladder, promote the rise of clear energy and the descent of turbid energy, eliminate food accumulation, and facilitate bowel movements, helping you say goodbye to the “love handles“ around your waist.

It should be noted that during acupressure and acupuncture, one should also maintain a balanced diet, engage in appropriate exercise, and keep a positive mindset. Only with the proper combination of these aspects can weight loss achieve the best results.

(素材來源：海報新聞、人民網、央廣網等 ）

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策劃：魏鵬 辛然

統籌：馬洪震 武瑋佳

文案：馬洪震

翻譯：武瑋佳

設計：陳豔嬌