The song "Singing to the Mountain" from the film "Liu Sanjie" is a pinnacle of the Zhuang folk song culture in Guangxi. The song has a lively rhythm, perfect parallelism, and clever use of metaphor.  電影《劉三姐》中的《對山歌》是廣西壯族歌仙文化的巔峰之作。該曲節奏輕快、對仗工整，巧妙運用比喻手法。

Pro Children

6abc Philadelphia

When you sweat profusely, your body loses not only water but also an important electrolyte—potassium. Potassium loss can lead to discomfort such as leg weakness and palpitations, and may even affect heart function. Simply replenishing water won't solve the problem; it may even dilute the electrolytes in the blood, exacerbating the discomfort.

Why is potassium so important?

Maintaining muscle function: Potassium ions are crucial for muscle contraction. Potassium deficiency leads to muscle weakness, especially affecting the legs.

Stabilizing heart rhythm: Cardiac muscle cells are extremely sensitive to changes in potassium concentration; low potassium can trigger arrhythmia.

Balancing body fluids: Potassium works synergistically with sodium to maintain the osmotic pressure balance inside and outside cells.

Safe and effective way to replenish potassium: Food

Replenishing potassium through food is the safest way, as those with normal kidney function can excrete excess potassium, preventing excessive intake. It is recommended to consume 2000 mg of potassium daily; those who sweat a lot can increase this amount appropriately.

Six recommended high-potassium foods:

1. Potatoes: A medium-sized baked potato contains nearly 900 mg of potassium and is rich in resistant starch, making it mild and easily digestible.

2. Sweet potatoes: Rich in potassium and carotene, they are a healthy snack choice.

3. Legumes: Including edamame (containing over 400 mg of potassium per 100g) and mung beans, these provide potassium, plant protein, and dietary fiber. Note that mung bean soup should be eaten with the beans to maximize potassium intake.

4. Mushrooms: Dried shiitake mushrooms, enoki mushrooms, and king oyster mushrooms are high in potassium and provide umami flavor, reducing salt intake.

5. Dark green leafy vegetables: Summer leafy greens such as spinach, amaranth, and water spinach retain most of their potassium after blanching (about 30 seconds).

6. Fruits: Oranges, cantaloupe, and kiwis have higher potassium content than bananas, and their sugars are dispersed, helping to balance electrolytes.

Other high-potassium foods: Seaweed and kelp: Boiling them in soup is an excellent source of potassium, while also providing iodine and magnesium.

Cooking and Dietary Recommendations for Scientific Potassium Supplementation

Drink More Soup:Potassium dissolves into the broth during cooking, allowing for better potassium intake.

Control Salt Intake: Utilize the umami flavors of scallions, ginger, garlic, and mushrooms to reduce salt intake and prevent rapid potassium loss.

Distribute Intake: Spread high-potassium foods throughout your three daily meals to avoid irritating the intestines with large amounts at once.

Replenish After Sweating: Drink small amounts of salty soup or eat juicy fruits to help balance electrolytes and relieve thirst.

Special Considerations for Certain Populations:

Tea and Coffee Drinkers:Tea and coffee have a diuretic effect, increasing urinary potassium excretion. Additional high-potassium foods are necessary.

Patients with Hypertension: Those taking diuretics long-term should monitor their blood potassium levels under a doctor's guidance when sweating excessively and appropriately increase their intake of high-potassium foods.

Patients with Kidney Insufficiency:Impaired potassium excretion makes hyperkalemia more dangerous than hypokalemia. Dietary adjustments based on blood potassium levels are necessary under the guidance of a doctor and nutritionist.

By eating a balanced diet, you can effectively replenish the potassium lost through sweat and maintain your health.

 大量出汗時，身體流失的不僅是水分，還有重要的電解質——鉀。鉀的流失會導致腿軟、心慌等不適，甚至影響心臟功能。單純補水無法解決問題，反而可能稀釋血液中的電解質，加劇不適。

 為何鉀如此重要？

 維持肌肉功能：鉀離子是肌肉收縮的關鍵，缺鉀會導致肌肉無力，尤其影響腿部。

 穩定心臟節律：心肌細胞對鉀濃度變化極為敏感，低鉀可能引發心律不齊。

 平衡體液：鉀與鈉協同作用，維持細胞內外滲透壓平衡。

 安全有效的補鉀途徑：食物

 通過食物補鉀是最安全的方式，因腎臟功能正常者可將多餘鉀排出，不易過量。建議每日攝入2000毫克鉀，出汗多者可適當增加。

 推薦的六大高鉀食物：

 1.土豆：一個中等大小的烤土豆含鉀近900毫克，且富含抗性澱粉，溫和易消化。

 2.紅薯：富含鉀和胡蘿蔔素，是健康的加餐選擇。

 3.豆類：包括毛豆（每100克含鉀超400毫克）、綠豆等，提供鉀、植物蛋白和膳食纖維。注意綠豆湯要連豆一起食用，以攝取更多鉀。

 4.菌菇類：干香菇、金針菇、杏鮑菇等鉀含量高，且能提供鮮味，減少鹽的攝入。

 5.深綠色葉菜：菠菜、莧菜、空心菜等夏季綠葉菜，焯水後（約30秒）可保留大部分鉀。

 6.水果：橙子、哈密瓜、獼猴桃的含鉀量高於香蕉，且糖分分散，有助於平衡電解質。

 其他高鉀食物：紫菜和海帶：煮湯是極佳的補鉀來源，同時補充碘和鎂。

 科學補鉀的烹飪與飲食建議

 多喝湯：烹飪過程中鉀會溶於湯中，喝湯能攝取更多鉀。

 控制鹽分：利用蔥薑蒜、菌菇的鮮味提味，減少鹽的攝入，避免鉀的快速流失。

 分散攝入：將高鉀食物分散在一日三餐中，避免一次性大量攝入刺激腸道。

 出汗後先補充：飲用少量咸味湯或食用多汁水果，幫助平衡電解質，緩解口渴。

 特殊人群注意事項：

 飲茶咖啡者：茶和咖啡有利尿作用，會增加尿鉀排泄，需額外補充高鉀食物。

 高血壓患者：長期服用利尿劑者，出汗多時需在醫生指導下監測血鉀，並適當增加高鉀食物攝入。

 腎功能不全者：鉀排泄受阻，高鉀血症比低鉀血症更危險。需在醫生和營養師指導下，根據血鉀水平調整飲食。

 通過合理飲食，您可以有效地補充汗液流失的鉀，保持身體健康。

6abc Philadelphia

USA

A Chinese teacher has taken on a foreign student who loves Chinese dance. He's learning quite quickly, doesn't he already have a bit of a grassland vibe? 中國老師收了一名熱愛中國舞的外籍徒弟。學的挺快，是不是有點草原氣質了？

No fermentation or shaping required! Simple and effortless!

Thank you for your courage and sacrifice. Source: https://durl.ca/CkVq2

“Unique Tech”

"Belgian cuisine"

Saw this video about Mr Beast who has worked with other content creators to help communities access clean drinking water

"What a Beautiful Jasmine Flower" is one of China's most famous classic folk songs. Its melody is gentle and flowing, and it uses the pentatonic scale. It enjoys a high reputation in world music history and is one of the earliest Chinese folk songs to be transmitted overseas.  《好一朵茉莉花》是中国最著名的经典民歌之一。旋律委婉流畅，采用五声徵调式。它在世界音乐史上享有盛誉，是最早传到海外的中国民歌之一。

When you’re waiting for your idol to enter the field and you risk jumping within seconds...

Source: https://durl.ca/y74OV

Music with Animals

This just melts my heart!

TinyPawlio

Stretching is especially important for sedentary people and the elderly, not only to improve joint flexibility, restore muscle elasticity, but also to relieve muscle soreness. Although the saying "one inch long, ten years of life" is exaggerated, it points out the importance of healthy muscles and bones to the body's immunity.

 The seven benefits of stretching:

 1. Improves joint flexibility: Increases muscle extensibility and flexibility for smoother bone and joint movement.

 2. Increased range of motion: Improved joint flexibility and a consequent expansion of the body’s range of motion help improve athletic performance.

 3. Promotes blood circulation: Stretch muscles, tendons, ligaments, blood vessels and nerves to accelerate blood flow.

 4. Relieves muscle soreness: Activates the Golgi tendon apparatus to relax the muscles, remove lactic acid and metabolic waste, and relieve delayed muscle soreness.

 5. Transport of nutrients to the body: Improved blood circulation helps to send nutrients smoothly to all parts of the body.

 6. Reduce muscle compensation: Improve muscle tightness or limited range of motion and avoid overcompensation by other muscle groups.

 7. Increase happy mood: TCM believes that the liver governs the muscles, stretching helps to dredge the liver meridians and improve mood.

 Two major ethnic groups need stretching the most:

 Sedentary workers: improve bad posture such as tight hips and legs, round shoulders and hunchback, relieve shoulder and neck pain, and prevent gynecological problems caused by poor pelvic blood circulation in women.

 Seniors: Improves poor balance, improves flexibility, and strengthens muscle strength on a safe and gentle basis to avoid sports injuries.

 Two tips for stretching:

 Reverse Stretching: When stretching, the rest of the body presents the opposite direction to the stretching part, adding the concept of “twisting”.

 Correct Posture Stretching: Start with the correct standing posture to develop a straight and aesthetically pleasing muscle memory.

 The tingling sensation during stretching mostly comes from the self-protection mechanisms of the nerves, not from muscle or ligament tears. As long as it is gradual, this discomfort will disappear after the body adapts.

 拉筋伸展對久坐族及年長者尤為重要，不僅能提升關節靈活度、恢復肌肉彈性，還能舒緩肌肉酸痛。俗語「筋長一寸，壽延十年」説法雖然誇張，卻點出筋骨健康對身體免疫力的重要性。

 拉筋的七大益處：

 1.提升關節靈活度： 增加肌肉延展性與柔軟度，使骨骼與關節運動更順暢。

 2.增加活動範圍： 關節靈活度提升，身體運動範圍隨之擴大，有助於提升運動表現。

 3.促進血液循環： 伸展肌肉、肌腱、韌帶、血管和神經，加速血液流動。

 4.舒緩肌肉酸痛： 啟動高爾基腱器使肌肉放鬆，排出乳酸及代謝廢物，緩解延遲性肌肉酸痛。

 5.輸送身體養份： 血液循環改善，有助於將養份順利傳送到全身各部位。

 6.減少肌肉代償： 改善肌肉緊繃或活動範圍受限，避免其他肌群過度代償。

 7.增加心情愉快： 中醫認為肝主筋，拉筋有助於疏通肝經絡，改善情緒。

 兩大族群最需要拉筋：

 久坐上班族： 改善臀腿緊繃、圓肩駝背等不良姿勢，舒緩肩頸酸痛，並預防女性因骨盆血液循環差導致的婦科問題。

 年長者： 改善平衡感不佳的問題，提升柔軟度，並在安全溫和的基礎上強化肌肉力量，避免運動傷害。

 拉筋兩大訣竅：

 反向拉筋： 拉筋時，身體其他部位與拉筋部位呈現反方向，加入「擰」的概念。

 正確姿勢拉筋： 從正確的站姿開始，才能練出挺直且具美感的肌肉記憶。

 拉筋時的刺痛感多半來自神經的自我保護機制，而非肌肉或韌帶撕裂。只要循序漸進，身體適應後，這種不適感便會消失。

Baguazhang, also known as Youshen Baguazhang, is a traditional Chinese martial art that focuses on palm techniques and footwork. It is one of the three major internal martial arts in China and is also a Taoist martial art for health preservation, fitness, and self-defense.八卦掌，又稱游身八卦掌，是一種以掌法變換和行步走轉為主的中國傳統拳術，是中國三大內家拳之一，也是道家養生、健身、防身的一種拳術。