绘图：程璨
春分，24节气中的第4个节气，标志着南北半球昼夜平分。今年从3月20日开始，到4月5日结束。春分以后，太阳直射位置由赤道向北半球推移，北半球各地昼渐长夜渐短，南半球各地夜渐长昼渐短。
Spring Equinox, Chunfen(春分) in Chinese, is the 4th solar term and signals the equal length of the day and night time. This year, it starts on March 20th and ends on April 5th. On the day of Spring Equinox, the sun will be directly above the equator. After the equinox, the sun moves northwards, resulting in longer daytime in the Northern Hemisphere and longer night in the Southern Hemisphere gradually.
★春分三候 Three phenomena of Spring Equinox
中国古人总结了不同节气变化的主要物候来判断节气的变化，春分也有三种典型的物候可以观察。
The Spring Equinox is divided into three pentads with three phenomena to observe.
第一候“玄鸟至”，玄鸟就是燕子，属于季节性候鸟，春分时节北方天气变暖，在南方越冬的燕子又飞回北方，衔草含泥筑巢居住，又开始新一年的生活。
The first pentad, black bird flies back to the north.（一候玄鸟至）The black bird is the swallow, which belongs to the seasonal migratory birds. The weather in the north gets warmer during the Spring Equinox, and the swallow that overwintered in the south flies back to the north, makes a nest with mud in the grass to live, and begins a New Year's life.
第二候“雷乃发声”，雷鸣之后再过五日，看见闪电。虽说惊蛰有雷声，可是真正多雨的时节是在春分，这个时候天气转暖，雨水增多，空气潮湿。
The second pentad, spring thunder cracks the sky.（二候雷乃发声）Five days after the thunder, lightning was seen. Although there is thunder during the awakening of Insects, the really rainy season is during the Spring Equinox, when the weather gets warmer, the rain increases and the air is humid.
第三候“始电”，由于雨量渐多，伴随着的是雷声和闪电。这时人们经常可以看见从云间凌空劈下的闪电。
The third pentad, lightning occurs frequently.（三候始电）As rain is increased, thunder and lightning accompanied. Lightning can often be seen from the clouds.
★饮食养生 What to eat
春分时，本着天人相应的原则，最好选择细香葱、菠菜、芫荽、豆芽、韭菜、樱桃和枣子等时令食物，以增强体内的阳气。此外，时令果蔬富含维生素 c 和矿物质，亦可以加快身体的新陈代谢。
During the Spring Equinox, it is better to choose seasonal food, such as chives, spinach, coriander, sprout, leek, cherry and jujubes. These foods can help boost Yang Qi in body, which is complied with what happened in nature. What’s More, seasonal fruits and vegetables are rich in vitamin C and minerals, which can accelerate the metabolism of our body.
就中草药而言，本节气推荐中草药，如枸杞、菊花、生地黄、川芎、太子参、黄芪等，有助于调节肝肺阴阳，使之恢复平衡。
In terms of Chinese herbal medicine, herbs like Chinese wolfberry, chrysanthemum, raw Dihuang, Chuanxiong, Taizishen, Astragalus are recommended in this solar term, to help balance Yin and Yang of Liver and Lung.
以枸杞为例，枸杞有清肝热，明目之功，用大米煮后，可缓解视力模糊；用菊花煮后，可放松和明亮双目。
Take wolfberry as an example, this red fruit can clear liver heat, and brighten eyes. Cooking wolfberry with rice can relieve blurred vision, boiling wolfberry with chrysanthemum can relax and brighten eyes.
1.樱桃 Cherry
樱桃，有春果第一枝的美誉，新鲜、多汁、营养丰富、甜而略带酸味。樱桃能滋阴益胃。在春分时节吃樱桃，可以有效缓解春热症状。
Cherry is known as the first branch of spring fruit（春果第一枝）, fresh, juicy, nutritious, sweet with slight sour. Cherry can nourish both Yin and Yang, invigorate spleen and appetize stomach. Eating cherry in the Spring Equinox can effectively relieve spring fever symptoms and refresh mind.
2.韭菜生姜牛奶 Leek Ginger milk
[功效][Function]
益脾阳，养胃阴。
promoting the circulation of Spleen-Yang Nourishing the Stomach-Yin.
韭菜Leek 250g
生姜 Ginger 25g
牛奶 Milk 250g
步骤Instructions:
1.将韭菜、生姜，洗净切碎，用榨汁机打出韭菜生姜汁。若没有榨汁机，可用洁净纱布绞取汁。
Wash the leeks and ginger and cut them up. Use the juicer to produce leeks and ginger juice. If there is no juicer, clean gauze can be used to wring juice.
2.将韭菜生姜汁放入锅内，再兑入牛奶，加热煮沸，趁热食用。
chives ginger juice into the pot, and then add milk, heat and boil, eat hot.
3.菠菜山药猪肝粥 Spinach yam and pork liver porridge
[功效][Function]
疏肝健脾
Nourishing Liver-Yin and promoting spleen-Qi
菠菜Spinach 500g
山药半根 Yam half root
猪肝Pork liver 30g
香米适量 Rice in moderation
盐适量 Salt in moderation
★ 健体养生What to do
健身舒心防春困 PreventSpring sleepy by exercise and peaceful mind
俗话说，人们通常春困、秋乏、夏打盹儿。
As the saying goes, "humans always feel sleepy in spring, lacking strength in autumn, and snoring in summer."
春困，是人体对温暖天气的正常反应，也可以解释为是人体适应温度变化的机制。
春困，既可表现为活力和精力的突然和显著增加，并伴随着一种不安的感觉；又可以表现为无法解释的疲劳，冷漠，困倦，甚至是坏心情。对大多数人来说，多在早春有春困的表现，症状多持续2～3周。
The sleepy feeling in spring (also be known as Spring fever), is thought to be a reaction to warmer weather and can be explained as an adapting mechanism to temperature changes. Such a condition can be experienced either as a sudden and significant increase in vitality and energy accompanied by a feeling of restlessness, or as unexplained fatigue, apathy, sleepiness, even bad mood. Most people have such symptoms in early spring and these symptoms always last 2-3 weeks.
多进行户外活动有助于促进食欲、增强能量、改善情绪以缓解春困的症状。
Doing outdoor activities can help stimulate appetite, boost energy, improve mood and relieve the spring sleepy symptoms.
1.适当运动 Exercises moderately
对大多数人而言，八段锦、太极拳等传统运动有助阳的功效，对身体健康十分有益。此外，对于身体状况良好及经常运动的人士，慢跑及快步走等有氧运动亦是不错的选择。
Traditional exercises, such as Baduanjin, Taijiquan, are good for most people, since these exercises can promote Yang. Aerobic exercises, such as jogging and brisk walking are also good choices, for those people who are under good physical condition and always exercise regularly.
冬春季节，中风、心血管疾病频发，故患有相关疾病的人应适度运动，以免给心脏带来太大压力。
Since cardiovascular and cerebrovascular accident occurs frequently during winter and spring, people who suffered from related diseases are suggested to take exercise moderately, in case of too much pressure on the heart.
2. 保持心平气和 Keep the mind in peace
正如俗话说，伤春悲秋，人们在春季多感到心情压抑，所以应尤其注重情绪的调节。保持心平气和，切忌大喜大悲，以防高血压、月经不调、痔疮、过敏等常见病的发生。
As the old saying, “Sad in Spring and grieve in Autumn”（伤春悲秋）, some people might feel depression, especially in spring, so special attention should be paid to emotional regulation. Keep mind in peace, no over sad nor joy, to avoid blood pressure elevating, menstrual disorders, haemorrhoids and hypersensitivity diseases which are happened frequently at this time.
3.自我按摩 self-acupressure
春分是一个特殊的日子，昼夜等分，意味着阴阳呈现完美平衡。故要天人合一，顺应自然，人们既要“补”又要“泻”，才能使身体保持阴阳平衡。
Spring Equinox is a special date that day and night are split equally in 24 hours, which means Yin and Yang are perfectly balanced. To be complied with what happened in nature, people should both “supplying” and “releasing” to keep the body in Yin and Yang balance.
除了上面推荐的食物和草药，穴位按摩也有助于保持健康。推荐穴位及按压方法: 每天沿胆经用手指按风池(GB20)、肩井(GB21)，按3-5分钟，再按太冲(LR3)、太溪(KI3)3～5分钟。
Besides the food and herbs recommended above, acupressure is also good to keep healthy. The way to press acupoints is as below: take 3-5 minutes every day, using fingers press Fengchi（GB20）and Jianjing（GB21）along gallbladder meridian, take another 3-5 minutes press Taichong（LR3）, Yuyao and Taixi（KI3）.
此外，以适度的力量从前往后敲打大腿外侧，亦有助于血液循环和放松肌肉。
Moreover, knocking the lateral thigh in moderate force from forth to back, will help circulate blood and relax muscles.
指导及学术审核：中国中医科学院中医临床基础医学研究所赵静教授
翻译及资料整理：党迎迎 石晗 焦媛 张若诗
来源：中国青年报客户端
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