真人曰∶虽常服药物而不知养性之术，亦难以长生也。养性之道，不欲饱食便卧，及终日久坐，皆
损寿也。人欲小劳。
但莫至疲，及强所不能堪胜耳。人食毕，当行步踌躇，有所修为，为快也。故流水不腐，户枢不朽蠹，
以其劳动数故也。故人不要夜食，食毕但当行中庭，如数里可佳。饱食即卧，生百病，不消成积聚也。
食欲少而数，不欲顿多难销。常如饱中饥，饥中饱。故养性者，先饥乃食，先渴而饮。恐觉饥乃
食，食必多；盛渴乃饮，饮必过。食毕当行，行毕使人以粉摩腹数百过，大益也。青牛道士言∶
食不欲过饱，故道士先饥而食也；饮不欲过多，故道士先渴而饮也。食毕行数百步，中益也。暮食毕，
行五里许乃卧，令人除病。凡食，先欲得食热食，次食温暖食，次冷食。食热暖食讫，如无冷
食者，即吃冷水一两咽，甚妙，若能恒记，即是养性之要法也。凡食，欲得先微吸取气，咽一两咽，
乃食，主无病。真人言∶热食伤骨，冷食减脏，热物灼唇，冷物痛齿。食讫踟蹰，长生；饱食，勿
大语。大饮则血脉闭，大醉则神散。春宜食辛，夏宜食酸，秋宜食苦，冬宜食咸，此皆助五脏、益
血气，辟诸病。食酸咸甜苦，即不得过分食。春不食肝，夏不食心，秋不食肺，冬不食肾，四季不
食脾。如能不食此五脏，尤顺天理。燕不可食，入水为蛟蛇所吞，亦不宜杀之。饱食讫即卧，成病
背疼。饮酒不欲多，多即吐，吐不佳。醉卧不可当风，亦不可用扇，皆损人。白蜜勿合李子同食，
伤五内。醉不可强食，令人发痈疽、生疮。醉饱交接，小者令人面 咳嗽；不幸伤绝脏脉，损命。
凡食欲得恒温暖，宜入易销，胜于习冷。凡食皆熟胜于生，少胜于多。饱食走马，成心痴。饮水
勿忽咽之，成气病及水癖。人食酪，勿食酢，变为血痰及尿血。食热食，汗出勿洗面，令人失颜色，
面如虫行。食热食讫，勿以醋浆漱口，令人口臭及血齿。马汗息及马毛入食中，亦能
害人。鸡、兔、犬肉不可合食。烂茅屋上水滴浸诸脯，名曰郁脯，食之损人。久饥不得饱食，饱食成癖
病。饱食夜卧失覆，多霍乱死。时病新瘥，勿食生鱼，成痢不止。食生鱼，勿食乳酪，变成虫。食兔肉，
勿食干姜，成霍乱。人食肉不用取上头最肥者，必众人先目之，食者变成结气及疰疠，食皆然。空腹勿
食生果，令人膈上热，骨蒸作痈 。铜器盖食，汗出落食中，食之发疮肉疽。触寒未解，食热食，亦
作剌风。饮酒热未解，勿以冷水洗面，令人面发疮。饱食勿沐发，沐发令人作头风。荞麦和猪肉食，不
过三顿，成热风。干脯勿置秫米瓮中，食之闭气。干脯火烧不动，出火始动，擘之筋缕相交者，食之
患人或杀人。羊胛中有肉如珠子者，名羊悬筋，食之患癫痫诸湿。食不见形影者，食之成疰、腹胀。
暴疾后不周饮酒，膈上变热。新病瘥，不用食生枣、羊肉、生菜，损颜色，终身不复，多致死，膈上
热蒸。凡食热脂饼物，不用饮冷醋浆水，善失声苦咽。生葱白合蜜食，害人，切忌。干脯得水自动，杀
人。曝肉作脯，不肯燥，勿食。羊肝勿合椒食，伤人心。胡 合羊肉食之，发热。多酒食肉，名曰痴脂。
忧狂无恒，食良药五谷充悦者，名曰中士。犹虑疾苦，食气保精存神，名曰上士，与天同年。
真人说：虽然经常服用药物，但如果不懂得养性的方法，也难以达到长寿。养性的原则，是不希望吃饱了就躺下睡觉，也不希望整天久坐不动，这些都会损害寿命。人应当进行适度的活动，但不要劳累到疲惫不堪，也不要勉强去做自己无法承受的事情。人在吃完饭后，应当慢慢散步，做一些有益身心的事情，这样才会感到愉快。所以流动的水不会腐臭，门轴不会因虫蛀而腐烂，是因为它们经常运动的原因。因此，人不要晚上吃东西，吃完后应当在庭院中行走，如果能走几里路就更好了。吃饱了就躺下睡觉，会引发各种疾病，食物不消化就会形成积聚症。饮食应当少量多次，不希望一顿吃得太多难以消化。常常保持似饱非饱、似饥非饱的状态。所以善于养性的人，在感到饥饿之前进食，在感到口渴之前饮水。如果等到觉得饿了才吃，食物必然过多；等到极度口渴才喝，饮水必然过量。吃完饭后应当行走，走完后再让人用粉末按摩腹部数百次，大有益处。青牛道士说：饮食不希望过饱，所以道士们在感到饥饿之前就进食；饮水不希望过多，所以道士们在感到口渴之前就饮水。吃完饭后行走几百步，对健康有益。傍晚吃完饭，大约行走五里路后再睡觉，能让人去除疾病。凡是饮食，首先应当吃热的食物，其次吃温的食物，再次吃冷的食物。吃了热食和温食之后，如果没有冷食可吃，就喝一两口冷水，非常奇妙，如果能经常记住这一点，就是养性的关键方法。凡是饮食，希望先微微吸入一口气，咽下一两口，然后再进食，这样可以保证不得病。真人说：热食损伤骨骼，冷食损耗内脏，热物灼伤嘴唇，冷物使牙齿疼痛。吃完饭后慢慢走动，可以长生；吃饱了，不要大声说话。大量饮酒会使血脉闭塞，大醉会使神志涣散。春季适宜吃辛味食物，夏季适宜吃酸味食物，秋季适宜吃苦味食物，冬季适宜吃咸味食物，这些都是为了辅助五脏、补益气血、预防各种疾病。食用酸、咸、甜、苦等味道，都不应该过分。春季不吃肝脏，夏季不吃心脏，秋季不吃肺脏，冬季不吃肾脏，四季不吃脾脏。如果不吃这五脏的肉，尤其顺应天理。燕子不可食用，入水会被蛟蛇吞食，也不宜杀害它。吃饱后就躺下睡觉，会导致背痛疾病。饮酒不希望过多，多了就会呕吐，呕吐对身体不好。醉酒躺着时不可对着风，也不可用扇子扇风，这些都会损害人体。白蜜不要和李子一起食用，会伤害五脏。醉酒时不要强行进食，会让人发生痈疽、生疮。醉酒后行房事，轻则让人面部咳嗽；不幸的话会损伤脏腑经脉，危及生命。凡是饮食要恒常温暖，容易消化，胜过习惯吃冷的。凡是食物，熟胜于生，少胜于多。吃饱了骑马奔跑，会导致心痴。喝水不要突然吞咽，否则会形成气病和水癖。人吃了奶酪，不要吃醋，会变成血痰及尿血。吃热食出汗时不要洗脸，会让人面色失去光泽，脸上像有虫子爬一样。吃完热食后，不要用醋浆漱口，会让人口臭及牙齿出血。马汗的气味以及马毛混入食物中，也能害人。鸡、兔、狗肉不可混合食用。烂茅屋上的水滴浸渍各种肉干，名叫“郁脯”，食用它损害人体。长时间饥饿后不能立即吃饱，吃饱了会形成癖病。吃饱了晚上睡觉没有盖好被子，多会因霍乱而死。时令病刚刚痊愈，不要吃生鱼，会导致痢疾不止。吃生鱼，不要吃乳酪，会变成寄生虫。吃兔肉，不要吃干姜，会导致霍乱。人吃肉不要取最肥美的头部肉，那一定是众人先看过的，吃了会导致气结及注疠病，其他食物也是如此。空腹不要吃生水果，会让人膈上发热，骨蒸成痈。铜器盖住食物，汗水滴落在食物中，吃了会发疮肉疽。受寒未解时，吃热食，也会引起刺风。饮酒后热气未解，不要用冷水洗脸，会让人面部发疮。吃饱了不要洗头，洗头会让人患头风。荞麦和猪肉一起吃，不超过三顿，就会形成热风。肉干不要放在秫米瓮中，吃了会闭气。肉干火烧不动，出火后才动，撕开时筋缕相交的，吃了会患病甚至杀人。羊肩胛中有如珠子般的肉，名叫“羊悬筋”，吃了会患癫痫及各种湿病。吃不见形影的东西，吃了会患注病、腹胀。突发疾病后不久饮酒，膈上会变热。新病初愈，不要吃生枣、羊肉、生菜，会损害面色，终身无法恢复，多导致死亡，膈上热蒸。凡是吃热脂饼类食物，不要喝冷醋浆水，否则容易失声并痛苦地咽喉不适。生葱白和蜜一起吃，害人，切忌。肉干遇水自动蠕动，杀人。晒肉做肉干，不肯晒干，不要吃。羊肝不要和花椒一起吃，伤害人心。胡荽（香菜）和羊肉一起吃，会发热。多吃酒肉，名叫“痴脂”。忧愁狂躁无常，食用良药五谷来充实喜悦身心的人，名叫“中士”。仍然忧虑疾苦，通过食气、保精、存神来修养的人，名叫“上士”，能与天同寿。
The True Man said: Although one frequently takes medicinal substances, if one does not understand the art of nurturing nature (Yangxing), it is also difficult to achieve longevity. The way of nurturing nature involves avoiding lying down immediately after a full meal, as well as sitting still for the entire day; both practices damage lifespan. Humans should engage in moderate exertion but must not reach exhaustion, nor force oneself to do what one cannot endure. After eating, one should walk slowly and engage in beneficial activities to feel joyful. Thus, flowing water does not rot, and door pivots are not eaten by worms, because they are moved frequently. Therefore, one should not eat at night; after eating, one should walk in the courtyard, and walking several li is preferable. Lying down immediately after a full meal generates various diseases, and undigested food forms accumulations (Ji Ju). Food intake should be small and frequent, not large meals that are hard to digest. One should often maintain a state of being neither fully full nor fully hungry. Thus, those who nurture nature eat before feeling hungry and drink before feeling thirsty. If one waits until hungry to eat, the amount will surely be excessive; if one waits until extremely thirsty to drink, the volume will surely be too much. After eating, one should walk, and after walking, having someone rub the abdomen with powder hundreds of times is highly beneficial. The Green Ox Doctor said: Food should not be consumed to excess, so doctors eat before feeling hungry; drinks should not be consumed in excess, so doctors drink before feeling thirsty. Walking several hundred steps after eating is beneficial. In the evening, after finishing dinner, walking about five li before sleeping helps remove diseases. Regarding all food, one should first consume hot food, then warm food, and finally cold food. After consuming hot and warm food, if there is no cold food available, drinking one or two mouthfuls of cold water is excellent. If one can constantly remember this, it is the key method of nurturing nature. Regarding all food, one should first slightly inhale air, swallow one or two mouthfuls, and then eat, which prevents illness. The True Man said: Hot food damages bones, cold food reduces organ function, hot items burn the lips, and cold items hurt the teeth. Walking slowly after eating promotes longevity; after a full meal, do not speak loudly. Large amounts of alcohol close the blood vessels, and heavy drunkenness scatters the spirit (Shen). Spring is suitable for pungent flavors, summer for sour flavors, autumn for bitter flavors, and winter for salty flavors; these all assist the Zang-Fu organs, benefit Qi and Blood, and ward off various diseases. Consuming sour, salty, sweet, or bitter flavors should not be excessive. In spring, do not eat liver; in summer, do not eat heart; in autumn, do not eat lungs; in winter, do not eat kidneys; in the four seasons, do not eat spleen. Not eating the meat of these five Zang-Fu organs especially conforms to the principles of Heaven. Swallows should not be eaten, as they are swallowed by flood dragons or snakes when entering water, and they should not be killed. Lying down immediately after a full meal causes back pain. Alcohol should not be consumed in excess, as excessive consumption leads to vomiting, which is unfavorable. One lying drunk should not face the wind, nor use a fan, as both harm the body. White honey should not be eaten with plums, as it damages the Five Internal Organs. Forcing food while drunk causes carbuncles and sores. Sexual intercourse while drunk and full may cause facial coughing in mild cases, or damage the visceral meridians and endanger life in severe cases. All food should be consistently warm and easy to digest, which is superior to habitual cold consumption. Cooked food is better than raw food; less food is better than more. Riding a horse on a full stomach causes mental confusion. Drinking water should not be swallowed abruptly, as this causes Qi disorders and water retention syndromes. Eating cheese and then vinegar transforms into bloody phlegm and hematuria. When sweating from hot food, one should not wash the face, as this causes loss of complexion and a sensation of insects crawling on the face. After eating hot food, one should not rinse the mouth with vinegar water, as this causes bad breath and bleeding gums. Horse sweat odor and horse hair entering food can also harm humans. Chicken, rabbit, and dog meats should not be eaten together. Water dripping from a dilapidated thatched roof onto dried meat is called "Yu Fu"; eating it harms the body. Eating to satiety after long starvation causes parasitic diseases. Sleeping uncovered after a full meal at night often leads to death from cholera-like symptoms. After recovering from seasonal illnesses, one should not eat raw fish, as this causes persistent dysentery. Eating raw fish and dairy products simultaneously transforms into parasites. Eating rabbit meat and dry ginger simultaneously causes cholera-like symptoms. When eating meat, avoid the fattiest head parts, which are likely inspected by others first; eating such meat causes Qi stagnation and infectious diseases. Eating raw fruits on an empty stomach causes heat above the diaphragm and bone-steaming carbuncles. Food covered with copper vessels where sweat falls into it causes sores and flesh gangrene. Eating hot food while cold has not dissipated causes piercing wind sensations. After drinking alcohol, if heat remains unresolved, washing the face with cold water causes facial sores. Washing hair after a full meal causes headache disorders. Buckwheat and pork eaten together for more than three meals cause wind-heat. Dried meat stored in a sorghum jar causes Qi obstruction. Dried meat that does not move when burned but moves when removed from fire, with intersecting sinews when torn, causes illness or death if eaten. Meat resembling pearls in sheep shoulder blades is called "Yang Xuan Jin"; eating it causes epilepsy and dampness disorders. Eating things without visible shadows causes infectious diseases and abdominal distension. Drinking alcohol shortly after a sudden acute illness causes heat above the diaphragm. After recovering from a new illness, one should not eat raw dates, mutton, or raw vegetables, as this damages the complexion permanently, often leading to death and heat steaming above the diaphragm. When eating hot fatty pastries, one should not drink cold vinegar water, as this easily causes hoarseness and painful throat conditions. Raw green onion whites and honey eaten together harm humans and must be strictly avoided. Dried meat that moves automatically upon contact with water is lethal. Dried meat that refuses to dry properly should not be eaten. Sheep liver eaten with pepper damages the human heart. Coriander eaten with mutton causes fever. Excessive consumption of alcohol and meat is called "Chi Zhi" (Fatty Gluttony). Those who are anxious and erratic but nourish themselves with good medicines and grains are called "Middle Scholars." Those who worry about illness and preserve essence and spirit through Qi cultivation are called "Upper Scholars," who live as long as Heaven.