Ūn-tōng Kò͘ Sin-miā
作者:陳雷
(本文是漢羅合用kap全羅馬字一段一段對照)
Lán人ê身體tī 20到25歲跤兜上kài一粒一,以後慢慢衰退。中年過,自然體力、腦力一冬輸一冬,甚至tài種種慢性病(關節炎、糖尿病、koân血壓、心臟病、gōng呆症、癌……)。現代人ê生活方式致使chit个自然賞賜ê問題普遍惡化。發展國家ê人慢性病上大ê原因就是欠tín動。
Lán lâng ê sin-thé tī 20 kàu 25 hòe kha-tau siōng-kài it-lia̍p-it, í-āu bān-bān soe-thè. Tiong-liân kòe, chū-jiân thé-le̍k, náu-le̍k 1 tang su 1 tang, sīm-chì tài chióng-chióng bān-sèng-pēⁿ (koan-chat-iām, thn̂g-jiō-pēⁿ, koân-hoeh-ap, sim-chōng-pēⁿ, gōng-tai-chèng, gâm...). Hiān-tāi-lâng ê seng-oa̍h hong-sek tì-sú chit ê chū-jiân siúⁿ-sù ê būn-tê phó͘-phiàn ok-hòa. Hoat-tián kok-ka ê lâng bān-sèng-pēⁿ siōng tōa ê goân-in tō sī khiàm tín-tāng.
Lán人所有ê器官欠用就退化,有用chiah ē勇健。Che是保持健康上基本ê原則。你看lán ê手骨,夯重ê人肉粗骨勇,khōng石膏兩個月無用,就消pó͘--去。Beh減少老化ê速度,保持khah久長ê活力,人人tio̍h-ài「運動顧身命」。
Lán lâng só͘-ū ê khì-koan khiàm-ēng tō thè-hòa, ū ēng chiah ē ióng-kiāⁿ. Che sī pó-chhî kiān-khong siōng ki-pún ê goân-chek. Lí khòaⁿ lán ê chhiú-kut, giâ-tāng ê lâng bah chho͘ kut ióng, khōng chio̍h-ko 2 kò goe̍h bô ēng, tō siau-pó͘--khì. Beh kiám-chió lāu-hòa ê sok-tō͘, pó-chhî khah kú-tn̂g ê oa̍h-le̍k, lâng-lâng tio̍h-ài “ūn-tōng kò͘ sin-miā”.
第一,是規身軀ê a-ló͘-bí-khuh(aerobic)運動,親像行路、踏車、走、泅水種種。Chit款運動直接刺激呼吸kap循環系統,間接改善lán人運動神經ê反應(行路mé-lia̍h,khah bē有跋倒意外……), 刺激新陳代謝、調節體重,甚至幫贊lán心情輕鬆、頭殼清楚。
Tē-1, sī kui-sin-khu ê a-ló͘-bí-khuh (aerobic) ūn-tōng, chhin-chhiūⁿ kiâⁿ-lō͘, ta̍h-chhia, cháu, siû-chúi chióng-chióng. Chit khoán ūn-tōng ti̍t-chiap chhì-kek ho͘-khip kap sûn-khoân hē-thóng, kàn-chiap kái-siān lán lâng ūn-tōng sîn-keng ê hoán-èng (kiâⁿ-lō͘ mé-lia̍h, khah bē ū poa̍h-tó ì-gōa...), chhì-kek sin-tîn-tāi-siā, tiâu-chiat thé-tāng, sīm-chì pang-chān lán sim-chêng khin-sang, thâu-khak chheng-chhó.
第二,是保持筋肉(muscle)ê運動,親像輕度夯重、伸lûn giú筋骨……,因為中年以後若無chit款運動,筋肉自然漸漸消pó͘。到尾--來, 行路慢鈍,gâu跋倒種種。另外一个理由,筋肉有重要ê調節新陳代謝ê功能,特別是血糖ê代謝。
Tē-2, sī pó-chhî kin-bah (muscle) ê ūn-tōng, chhin-chhiūⁿ khin-tō͘ giâ-tāng, chhun-lûn giú kin-kut..., in-ūi tiong-liân í-āu nā bô chit khoán ūn-tōng, kin-bah chū-jiân chiām-chiām siau-pó͘. Kàu bóe--lâi, kiâⁿ-lō͘ bān-tūn, gâu poa̍h-tó chióng-chióng. Lēng-gōa 1 ê lí-iû, kin-bah ū tiōng-iàu ê tiâu-chiat sin-tîn-tāi-siā ê kong-lêng, te̍k-pia̍t sī hoeh-thn̂g ê tāi-siā.
第三,是顧頭腦。頭腦kap其他器官仝款,不時需要外來ê刺激保持伊ê覺醒活力,親像讀冊、寫字、聽音樂、開講、社交……,刺激用腦就是顧腦。老人上驚規日一人坐膨椅hō͘電視看,坐kah gōng呆--去。Lán台灣社會講究有孝,替老人大細項chhoân-chiâu-chiâu,驚in tín動,結果愈老愈緊。
Tē-3, sī kò͘ thâu-náu. Thâu-náu kap kî-tha khì-koan kāng-khoán, put-sî su-iàu gōa-lâi ê chhì-kek pó-chhî i ê kak-chhéⁿ oa̍h-le̍k, chhin-chhiūⁿ tha̍k-chheh, siá-jī, thiaⁿ im-ga̍k, khai-káng, siā-kau..., chhì-kek ēng náu tō sī kò͘ náu. Lāu-lâng siōng kiaⁿ kui ji̍t 1 lâng chē phòng-í hō͘ tiān-sī khòaⁿ, chē kah gōng-tai--khì. Lán Tâi-oân siā-hōe káng-kiù iú-hàu, thè lāu-lâng tōa-sè-hāng chhoân-chiâu-chiâu, kiaⁿ in tín-tāng, kiat-kó jú lāu jú kín.
頂面chia--ê,講--來簡單,做也無難。單單需要thèⁿ久ê耐心。逐日做,食到老,做到老。Che是現代人食好輕可做,長命ê代價。當然其他關係食mi̍h、汙染、體重、心情……,也是顧身命ê考慮。學生朋友、少年人bóng參考,等到中年也thang拍拚運動顧身命。
Téng-bīn chia--ê, kóng--lâi kán-tan, chò iā bô lân. Tan-tan su-iàu thèⁿ kú ê nāi-sim. Ta̍k ji̍t chò, chia̍h kàu lāu, chò kàu lāu. Che sī hiān-tāi-lâng chia̍h hó khin-khó chò, tn̂g-miā ê tāi-kè. Tong-jiân kî-tha koan-hē chia̍h-mi̍h, u-jiám, thé-tāng, sim-chêng..., iā sī kò͘ sin-miā ê khó-lū. Ha̍k-seng pêng-iú, siàu-liân-lâng bóng chham-khó, tán kàu tiong-liân iā thang phah-piàⁿ ūn-tōng kò͘ sin-miā.