夏天是“養心”黃金期，建議中老年：吃2肉，食2菜，喝2湯，樂過夏

入夏之后，天氣逐漸炎熱，人體的新陳代謝也隨之加快，心臟的負擔相對加重。中醫認為“心與夏氣相通應”，夏季更要注重養心。

食補比藥補哎喲對身體更加的好，吃好吃對，溫和食補遠比盲目進補更養人。日常不用吃復雜的滋補品，順應時節吃對食材，清暑祛濕、安神護心，老少都適合。

下面就為大家詳細介紹入夏養心的飲食秘訣，建議大家吃2肉，食2菜，喝2湯，讓我們滋補健康過夏。

吃2肉：補而不膩

第一肉： 鴨肉（清補首選）

鴨肉性涼，夏天吃能清熱去火、滋陰養胃，特別適合容易口干舌燥、手心發熱的人。

推薦吃法：家常姜母鴨。夏天平時怕冷、手腳冰涼，或者夏天吹空調多、體內有寒氣，這道菜地道入味、暖身祛濕。老姜的溫熱能中和鴨肉的涼性，達到“溫而不燥”的效果。

食材：鴨肉半只、老生姜一大塊、枸杞少許、紅棗 3–5 顆、米酒、生抽、老抽、冰糖、鹽、食用油

做法：1處理鴨肉，鴨肉切塊，冷水下鍋，加姜片、料酒焯水，煮開撇去浮沫，撈出溫水洗凈瀝干。

2炒老姜。老姜切厚片或拍扁，熱鍋少放油，小火把姜片慢慢煸干煸出香味，煸到表面微焦黃。

3煸炒鴨肉，放入鴨塊，中火不停翻炒，把鴨皮油脂炒出來，炒至鴨肉表面微微焦黃、水分收干。

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5倒入多一點米酒（沒過鴨肉一半），放紅棗；大火燒開轉小火，蓋蓋慢燜 40–50 分鐘。

6收汁出鍋，鴨肉軟爛后，放少許枸杞、適量鹽調味，開大火收一下湯汁，留少許湯汁浸肉更香。

第二肉：魚肉

魚肉富含優質蛋白質和不飽和脂肪酸，對心臟健康非常有益。夏天吃能安神益氣、緩解心慌乏力，老人小孩都好消化。

推薦吃法，清蒸鱸魚。入夏養心這道菜，低脂清淡，適合入夏養心來吃。

食材：鱸魚 1 條、生姜、大蔥、紅椒（點綴）、蒸魚豉油、食用油、鹽、料酒

做法：1處理魚，鱸魚去鱗去內臟，洗凈；魚身兩面各劃 2 刀，抹少許鹽、淋一點料酒，里外放姜片蔥段，腌制 10 分鐘去腥。

2備盤擺盤，盤底鋪姜片、蔥段，把鱸魚放上去，魚肚子里也塞姜片蔥段。

3上鍋蒸，水燒開后再放魚上鍋，大火蒸 8–10 分鐘（一斤左右的魚剛好），蒸好關火燜 2 分鐘。

4倒掉腥水，把盤子里蒸出來的腥水全部倒掉，揀掉舊蔥姜。

5淋調料潑熱油，魚身鋪上新的蔥絲、紅椒絲，淋一圈蒸魚豉油；

6另起鍋燒熱油，燒至冒煙，趁熱潑在蔥絲上，激出香味即可。

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第一：苦瓜（清心火）

“夏吃苦，勝進補”。苦瓜能清熱瀉火，對心火旺導致的口舌生瘡、煩躁很有幫助。

推薦吃法：苦瓜炒雞蛋。入夏吃苦瓜清熱降火、清心解暑，搭配雞蛋清淡又養生。做好的美食，苦味減半，清爽下飯。

食材：苦瓜 1 根、雞蛋 3–4 個、鹽、食用油、少許蔥花

做法：1處理苦瓜去苦味，苦瓜洗凈對半剖開，挖干凈里面白瓤和籽，白瓤去得越干凈越不苦；

2切薄片，加少許鹽抓勻腌 5 分鐘，殺出苦水，再用清水沖洗干凈、擠干水分。

3炒雞蛋，雞蛋加一點點鹽打散，熱鍋倒油，油熱倒入蛋液，定型后劃成大塊盛出備用。

4炒苦瓜，不用再加油，鍋底余油下苦瓜，中火快速翻炒 2–3 分鐘，炒至斷生、顏色翠綠。

5合炒調味，倒入炒好的雞蛋，一起翻勻，加適量鹽調味，撒蔥花，翻炒十幾秒即可出鍋。

第二； 芹菜（平肝降壓）

芹菜富含膳食纖維，能平肝清熱、祛風利濕，對夏天血壓容易波動的人很友好。

推薦吃法：芹菜炒香干。入夏吃清爽解膩、降壓清肝火，清淡養生又下飯。做好的美食，少油少鹽，清脆爽口。

食材；本地芹菜一把、香干 4–5 塊、蒜 3 瓣、鹽、生抽、少許雞精、食用油

做法：1處理食材，芹菜摘掉老葉，去根，斜切成段；香干切細條；蒜切片。

2芹菜焯水，鍋里燒水，水開放少許鹽和油，下芹菜焯30 秒撈出過涼水，保持翠綠、去澀味。http://13663728520.cn/Article/details/80434.shtml
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3爆香配料，熱鍋倒油，下蒜片小火炒出香味。

4炒香干，放入香干條，中火翻炒 1 分鐘，把香干炒至微微微黃更入味。

5合炒調味，倒入芹菜大火快炒，加少許鹽、一勺生抽，翻炒均勻；喜歡鮮一點加少許雞精，翻勻即可出鍋。

喝2湯：養心安神

第一：酸棗仁蓮子湯（助眠安神）

酸棗仁蓮子湯是夏季養心安神的經典湯品，尤其適合心火旺、容易煩躁失眠的人

食材：炒酸棗仁 15克（藥店有售，一定要買炒過的，生酸棗仁安神效果相反），蓮子 20克（去芯，避免苦味），百合 10克（可選，增強潤肺安神效果），紅棗 3-4顆（掰開，增加甜味和補氣效果），冰糖 適量（血糖高的人可不加）

做法：1浸泡：酸棗仁用清水沖洗一下，蓮子提前浸泡1小時，百合泡發10分鐘。

2煮制：將所有食材（除冰糖外）放入砂鍋或養生壺中，加入800毫升清水。

3火候：大火燒開后，轉小火慢煮30-40分鐘，直到蓮子軟糯、湯色變深。

4調味：關火前5分鐘加入冰糖，攪拌至融化即可。

飲用建議：

時間：睡前1-2小時溫服，效果最好。不要早上喝，容易犯困。

頻率：每周喝2-3次即可，不需要天天喝。

注意：酸棗仁有收斂作用，如果正在感冒發燒、或者有腹瀉，暫時不要喝。

2. 綠豆百合湯（清熱解暑）

綠豆清熱解暑、清心降火、祛體內燥熱濕氣。百合寧心安神、潤肺靜心，緩解夏季心煩多夢、焦躁易怒。兩者搭配，一清心火、一安心神，還叫解暑熱，剛好契合夏季先養心、再祛濕的養生原則。

食材：綠豆 100 克、干百合 20 克、冰糖適量、清水適量

做法：1提前浸泡，綠豆淘洗干凈，提前泡 1 小時；干百合清水泡軟洗凈。

2下鍋熬煮，鍋中加足量清水，放入綠豆，大火燒開。

3慢燉煮爛，轉小火慢煮 30 分鐘，煮到綠豆開花起沙。

4放百合冰糖，加入泡好的百合，繼續煮 10 分鐘；

5放入冰糖，攪至融化即可關火。

入夏養生先養心，通過合理的飲食，吃2肉，食2菜，喝2湯，讓我們在這個夏天滋補健康，擁有一個好身體。大家不妨在日常生活中嘗試這些飲食方法，為自己和家人的健康增添一份保障。

祝你和家人這個夏天心平氣和，健康舒坦！