第20章 普通卫生
§1
第20章 普通卫生
§2
Chap. 20 - General Hygiene
§3
“不了解健康原则，就无法承担人生的职责。”人体应当是上帝的殿，是祂荣耀显现的居所。这种认识要成为保守和培养我们体力的最高动力。创造主在人体上的作为是奇妙惊人的。祂吩咐我们研究和了解身体的需要，尽力保护身体不受损伤和污染。{MH 271.1}
§4
The knowledge that man is to be a temple for God, a habitation for the revealing of His glory, should be the highest incentive to the care and development of our physical powers. Fearfully and wonderfully has the Creator wrought in the human frame, and He bids us make it our study, understand its needs, and act our part in preserving it from harm and defilement. {MH 271.1}[1]
§5
血液循环要有健康的身体，就要有良好的血液，因为血液是生命的源流。血液能修复损伤，滋养身体。血液有了合适食物的供应和新鲜空气的接触，就会给身体各部带来生机与活力。血液循环越好，这项工作就做得越好。{MH 271.2}
§6
【The Circulation of the Blood】
§7
In order to have good health, we must have good blood; for the blood is the current of life. It repairs waste and nourishes the body. When supplied with the proper food elements and when cleansed and vitalized by contact with pure air, it carries life and vigor to every part of the system. The more perfect the circulation, the better will this work be accomplished. {MH 271.2}[2]
§8
每次心跳，血液会迅速流到全身各部。血液循环不可因紧身的衣服或束带、或四肢穿着不足而受到阻碍。这种循环的障碍会把血液逼回主要器官，形成阻塞，结果导致头痛，咳嗽，心悸和消化不良等。{MH 271.3}
§9
At every pulsation of the heart the blood should make its way quickly and easily to all parts of the body. Its circulation should not be hindered by tight clothing or bands, or by insufficient clothing of the extremities. Whatever hinders the circulation forces the blood back to the vital organs, producing congestion. Headache, cough, palpitation of the heart, or indigestion is often the result. {MH 271.3}[3]
§10
呼吸要有良好的血液，就必须有良好的呼吸。在清洁的空气中作深呼吸，能使肺部充满氧气，并使血液清洁，有鲜艳的色泽，把赐生命的液体输送到全身各部分。良好的呼吸能安抚神经，增加食欲，帮助消化，使人睡得安宁香甜。{MH 272.1}
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【Respiration】
§12
In order to have good blood, we must breathe well. Full, deep inspirations of pure air, which fill the lungs with oxygen, purify the blood. They impart to it a bright color and send it, a life-giving current, to every part of the body. A good respiration soothes the nerves; it stimulates the appetite and renders digestion more perfect; and it induces sound, refreshing sleep. {MH 272.1}[4]
§13
要给肺部以最大的自由。自由的活动使肺的容量扩大。若受到抑制挤压，肺的容量就会缩小。所以弯腰工作，尤其是坐着工作，是很有害的；因为这种姿势无法作深呼吸。浅呼吸很快就形成了习惯，肺就失去了膨胀力。束胸的害处也是如此；胸的下部既没有膨胀的余地，原本用来帮助呼吸的腹肌就不能充分发挥作用，肺的活动也就受到了限制。{MH 272.2}
§14
The lungs should be allowed the greatest freedom possible. Their capacity is developed by free action; it diminishes if they are cramped and compressed. Hence the ill effects of the practice so common, especially in sedentary pursuits, of stooping at ones work. In this position it is impossible to breathe deeply. Superficial breathing soon becomes a habit, and the lungs lose their power to expand. A similar effect is produced by tight lacing. Sufficient room is not given to the lower part of the chest; the abdominal muscles, which were designed to aid in breathing, do not have full play, and the lungs are restricted in their action. {MH 272.2}[5]
§15
于是人体吸收的氧气就不足；血液循环减慢了。本来应该随着呼吸排出体外的有毒废物留了下来。血液变得不纯。不仅是肺，连胃，肝和大脑也受到了影响。皮肤泛黄，消化受阻，心脏压抑，思想混乱，精神沮丧，全身萎靡不振，特别容易患病。{MH 273.1}
§16
Thus an insufficient supply of oxygen is received. The blood moves sluggishly. The waste, poisonous matter, which should be thrown off in the exhalations from the lungs, is retained, and the blood becomes impure. Not only the lungs, but the stomach, liver, and brain are affected. The skin becomes sallow, digestion is retarded; the heart is depressed; the brain is clouded; the thoughts are confused; gloom settles upon the spirits; the whole system becomes depressed and inactive, and peculiarly susceptible to disease. {MH 273.1}[6]
§17
肺不断在排除杂质，需要新鲜空气的不断供应。不纯的空气无法提供充分的氧气。血液在流经大脑和其他器官时缺乏活力。所以空气要十分流通。住在空气污浊、沉闷封闭、通风不良的房间里，会削弱整个人体。人就很容易得感冒，稍微暴露就会生病。许多妇女终日幽居室中而面黄肌瘦。她们反复呼吸同样的空气，直到空气中充满从肺部和毛孔所排出的有毒物质。杂质就这样又回到了血液之中。{MH 274.1}
§18
The lungs are constantly throwing off impurities, and they need to be constantly supplied with fresh air. Impure air does not afford the necessary supply of oxygen, and the blood passes to the brain and other organs without being vitalized. Hence the necessity of thorough ventilation. To live in close, ill-ventilated rooms, where the air is dead and vitiated, weakens the entire system. It becomes peculiarly sensitive to the influence of cold, and a slight exposure induces disease. It is close confinement indoors that makes many women pale and feeble. They breathe the same air over and over until it becomes laden with poisonous matter thrown off through the lungs and pores, and impurities are thus conveyed back to the blood. {MH 274.1}[7]
§19
通风和阳光不论是公共建筑还是私人住宅，在建造的时候都要注意通风和采光。教堂和教室常常存在这方面的缺陷。打瞌睡和走神，往往是空气不流通所致，结果破坏了许多讲道的效果，使教师的工作辛劳无效。{MH 274.2}
§20
【Ventilation and Sunlight】
§21
In the construction of buildings, whether for public purposes or as dwellings, care should be taken to provide for good ventilation and plenty of sunlight. Churches and schoolrooms are often faulty in this respect. Neglect of proper ventilation is responsible for much of the drowsiness and dullness that destroy the effect of many a sermon and make the teachers work toilsome and ineffective. {MH 274.2}[8]
§22
供人居住的房屋，要尽可能造在高爽干燥之地，避免潮湿和瘴气引起疾病的危险。但这个问题往往被忽略了。低洼潮湿之处的瘴气和疟疾，造成人们长期的身体不佳，严重的疾病以及多人的死亡。{MH 274.3}
§23
So far as possible, all buildings intended for human habitation should be placed on high, well-drained ground. This will ensure a dry site and prevent the danger of disease from dampness and miasma. This matter is often too lightly regarded. Continuous ill-health, serious diseases, and many deaths result from the dampness and malaria of low-lying, ill-drained situations. {MH 274.3}[9]
§24
建造房屋特别要注意充足的日光和通畅的空气。每一个房间都要有流通的空气和大量的日光。卧室必须昼夜空气自由流通。凡平常不能获得空气和阳光的房间，不宜用作卧室。在大部分国家里，卧室中需要有取暖的设备，使房间在阴雨寒冷的时候，仍保持干燥温暖。{MH 274.4}
§25
In the building of houses it is especially important to secure thorough ventilation and plenty of sunlight. Let there be a current of air and an abundance of light in every room in the house. Sleeping rooms should be so arranged as to have a free circulation of air day and night. No room is fit to be occupied as a sleeping room unless it can be thrown open daily to the air and sunshine. In most countries bedrooms need to be supplied with conveniences for heating, that they may be thoroughly warmed and dried in cold or wet weather. {MH 274.4}[10]
§26
客房和常用的房间要一样讲究，象其他卧室一样，需要空气和日光，以及取暖设备，以除去不常用房间里的潮气。人若住在没有阳光的房间里，或睡在没有彻底干燥通风的床上，就是不顾自己的健康，甚至冒生命的危险。{MH 275.1}
§27
The guestchamber should have equal care with the rooms intended for constant use. Like the other bedrooms, it should have air and sunshine, and should be provided with some means of heating, to dry out the dampness that always accumulates in a room not in constant use. Whoever sleeps in a sunless room, or occupies a bed that has not been thoroughly dried and aired, does so at the risk of health, and often of life. {MH 275.1}[11]
§28
许多人造房子的时候，注意种植花草树木。用于植物的花棚或窗户，总是温和向阳的。因为若没有空气、阳光和温度，植物就不能生长茂盛。植物尚且如此，更何况我们自己，我们家人和客人的健康呢？ {MH 275.2}
§29
In building, many make careful provision for their plants and flowers. The greenhouse or window devoted to their use is warm and sunny; for without warmth, air, and sunshine, plants would not live and flourish. If these conditions are necessary to the life of plants, how much more necessary are they for our own health and that of our families and guests! {MH 275.2}[12]
§30
我们若想有健康幸福的家居和住宅，就必须把家盖在高爽的地方，避开低洼的瘴气和迷雾，让天上赐生命的使者自由进来。不要用厚的窗帘。要把窗户和窗帘打开。爬藤不论多么美丽，也不要容它遮住窗口。房屋周围不要让树木遮住阳光。阳光或许会使地毯和帷幔褪色，使画框变旧，但会给孩子的脸带来健康的色泽。{MH 275.3}
§31
If we would have our homes the abiding place of health and happiness we must place them above the miasma and fog of the lowlands, and give free entrance to heavens life-giving agencies. Dispense with heavy curtains, open the windows and the blinds, allow no vines, however beautiful, to shade the windows, and permit no trees to stand so near the house as to shut out the sunshine. The sunlight may fade the drapery and the carpets, and tarnish the picture frames; but it will bring a healthy glow to the cheeks of the children. {MH 275.3}[13]
§32
有老人要照顾的人要记住，老人特别需要温暖舒适的房间。人年纪大了，精力就会衰退，抵抗种种不健康影响的力量也减弱了，所以更需要充足的阳光和清洁新鲜的空气。{MH 275.4}
§33
Those who have the aged to provide for should remember that these especially need warm, comfortable rooms. Vigor declines as years advance, leaving less vitality with which to resist unhealthful influences; hence the greater necessity for the aged to have plenty of sunlight, and fresh, pure air. {MH 275.4}[14]
§34
严格的清洁对于身心的健康是很重要的。皮肤在不断地排出杂质。若不经常沐浴以保持干净，周身数以百万计的毛孔很快就会闭塞。本应从毛孔排出的杂质就成了其他排泄器官的额外负担。{MH 276.1}
§35
Scrupulous cleanliness is essential to both physical and mental health. Impurities are constantly thrown off from the body through the skin. Its millions of pores are quickly clogged unless kept clean by frequent bathing, and the impurities which should pass off through the skin become an additional burden to the other eliminating organs. {MH 276.1}[15]
§36
大多数人每天早上或晚上洗一次凉水澡或温水澡都能获益。沐浴只要行之得当，非但不会使人着凉，反而会防止感冒；因为沐浴会改善血液循环。血液到了皮肤，流动更加畅快规则。于是身心都受到了激发。肌肉更有弹性，思维也更加活跃了。沐浴能安抚神经，给肠胃和肝脏带来健康和活力，并促进消化。{MH 276.2}
§37
Most persons would receive benefit from a cool or tepid bath every day, morning or evening. Instead of increasing the liability to take cold, a bath, properly taken, fortifies against cold, because it improves the circulation; the blood is brought to the surface, and a more easy and regular flow is obtained. The mind and the body are alike invigorated. The muscles become more flexible, the intellect is made brighter. The bath is a soother of the nerves. Bathing helps the bowels, the stomach, and the liver, giving health and energy to each, and it promotes digestion. {MH 276.2}[16]
§38
衣服的清洁也很重要。衣服是吸收毛孔所排废物的。若不经常换洗，杂质就会重新吸收。{MH 276.3}
§39
It is important also that the clothing be kept clean. The garments worn absorb the waste matter that passes off through the pores; if they are not frequently changed and washed, the impurities will be reabsorbed. {MH 276.3}[17]
§40
各种污秽都会致病。致命的病菌在被人忽视的黑暗角落里，在腐败的垃圾里，在潮湿霉烂之处滋生。不要让腐菜烂叶堆积在房屋附近，败坏和污染空气。家里不要放任何不洁腐败之物。在一些被视为完全合乎健康的城市中，许多流行病的发生都缘于几个不小心的家庭所堆存腐烂的东西。{MH 276.4}
§41
Every form of uncleanliness tends to disease. Death-producing germs abound in dark, neglected corners, in decaying refuse, in dampness and mold and must. No waste vegetables or heaps of fallen leaves should be allowed to remain near the house to decay and poison the air. Nothing unclean or decaying should be tolerated within the home. In towns or cities regarded perfectly healthful, many an epidemic of fever has been traced to decaying matter about the dwelling of some careless householder. {MH 276.4}[18]
§42
完全的清洁，充足的日光，家庭生活细节的注重卫生，对于防止疾病、保持家人的健康和快乐是必不可少的。{MH 276.5}
§43
Perfect cleanliness, plenty of sunlight, careful attention to sanitation in every detail of the home life, are essential to freedom from disease and to the cheerfulness and vigor of the inmates of the home. {MH 276.5}[19]