綠樹陰濃夏日長，樓臺倒影入池塘。”立夏的到來，宣告著夏天正式登場。氣溫逐漸攀升，人體的生理機能也隨之發生變化。此時，養生飲食就顯得尤為重要。合理的飲食不僅能為身體提供充足的營養，還能幫助我們適應季節的轉變，安然度過炎炎夏日。

老話常說“不時不食”，蘿卜白菜雖是冬春的好食材，但到了夏天，它們的“時令性”就沒那么強了。因此對于蘿卜白菜盡量少吃或者不吃。

一方面蘿卜白菜偏寒涼： 白菜和蘿卜（尤其是白蘿卜）在中醫看來，性質偏涼。春夏之交，人體陽氣升發，如果過多食用寒涼食物，容易損傷脾胃陽氣，導致消化不良、腹瀉等問題。

另外白菜蘿卜到了夏天，它的營養價值就不如一些時令蔬菜了。

立夏后的養生飲食需要我們根據季節的特點進行調整。清淡飲食、多吃“酸苦”、補充水分、遵循時節吃應季食物，這些都是養生的關鍵。推薦多吃 4 種夏季 “冠軍菜”，清熱祛濕、養肝健脾、補營養，老少都適合，為自己的健康加分，快樂地迎接夏天的到來！

第一：黃瓜——補水清熱冠軍

黃瓜是立夏后餐桌上的常客，堪稱補水清熱的冠軍。它水分含量極高，高達96%左右，能有效補充夏日因出汗而流失的水分。而且黃瓜富含多種維生素和礦物質，如維生素C、維生素E、鉀等。維生素C具有抗氧化作用，能增強人體免疫力，預防感冒等疾病；維生素E則有助于延緩衰老，保持皮膚的彈性和光澤。

對于黃瓜的挑選與清洗小貼士，大家要知道：

挑黃瓜： 選頂花帶刺、顏色深綠、手感堅硬的。如果黃瓜頭變軟，說明不新鮮了。

去苦味： 如果黃瓜尾部嘗起來發苦，一定要多切掉一些，因為苦味素過多可能引起腸胃不適。

清洗： 建議用鹽搓洗表皮，去除表面的農藥殘留和臟物，然后再沖洗干凈。

提醒一點，立夏吃黃瓜，記得“生吃涼拌最清熱，熟吃快炒保營養”

推薦吃法，蒜泥拍黃瓜。這是夏天最解暑、最開胃的做法，做好的美食，清脆爽口、蒜香濃郁。

食材： 黃瓜 2根，大蒜 5-6瓣（多放才香）、小米辣 2-3個（不吃辣可不放）、香菜 1-2根， 鹽、生抽、陳醋（或香醋）、白糖、香油（芝麻油）、食用油（可選）

做法：1黃瓜洗凈，切去頭尾。 把刀平放在黃瓜上，用力拍碎黃瓜。

2拍裂后，斜刀切成小塊。

3將切好的黃瓜放入盆中，撒入一勺鹽，抓拌均勻，腌制一會，然后倒掉盆里滲出來的水分

4在碗中加入：蒜末（大蒜拍碎切末，越細越好）小米辣圈，生抽 2勺，陳醋 3勺（喜歡酸可多放）白糖 1勺（提鮮，中和酸味）香油 少許，拌均勻

5將調好的料汁倒在“殺”過水的黃瓜上。撒上香菜段。翻拌均勻，即可裝盤。

第二：紅莧菜——維生素冠軍

“五月莧，正當鮮”，立夏后的莧菜口感最嫩，營養也最豐富，是當之無愧的“長壽菜”。莧菜富含鐵、鈣等礦物質，以及維生素K和膳食纖維。它的鐵含量在蔬菜中名列前茅，有助于補血；鈣含量也很高，對骨骼健康有益。此外，莧菜性涼，有清熱解毒、通利小便的作用，能幫助身體排出多余的熱氣和濕氣。

推薦吃法， 莧菜皮蛋湯。這道湯做法簡單，色澤紅亮，口感鮮美滑嫩，是立夏后餐桌上非常不錯的快手湯品！

食材：紅莧菜 1把、皮蛋 2個，大蒜 3-4瓣（拍碎）、生姜 2片（可選，去腥）鹽、食用油、雞精（可選）

做法：1紅莧菜摘去老根，清洗干凈。如果莧菜比較長，可以切成兩段。瀝干水分備用。

2皮蛋， 剝殼，切成小丁（切的時候刀上沾點水，皮蛋不粘刀）。

3蒜瓣： 拍碎切末，或者整粒拍扁即可。

4鍋燒熱，倒入少許食用油。下入蒜瓣和姜片爆香。

5倒入切好的皮蛋丁，中小火翻炒1-2分鐘。

6向鍋中加入適量的開水（一定要用熱水，湯色更濃）。

7大火煮開，保持沸騰2-3分鐘，讓皮蛋的鮮味融入湯中。

8將洗凈的紅莧菜放入鍋中。用筷子輕輕撥散，讓菜葉浸入湯中。

9加入適量的鹽調味，攪拌均勻，關火盛出。

第三；蠶豆 —— 健脾養胃冠軍

蠶豆是立夏嘗鮮第一豆，時令正當時。這時候的豆子鮮嫩清甜，口感粉糯，在健脾養胃這塊確實很有實力。適當吃還可以祛濕和胃，補充植物蛋白，緩解春困夏乏，安穩度夏。作為夏季的“雜糧蔬菜”，它既能當菜又能當主食。

推薦吃法，蠶豆炒蝦仁。鮮嫩的蠶豆搭配Q彈的蝦仁，是一道色香味俱全的高蛋白菜肴。做好的菜紅綠相間，色澤誘人，營養豐富。

食材： 新鮮蠶豆（剝殼后約200克）、蝦仁（約150克，鮮蝦剝殼最好）胡蘿卜（少許，切丁，為了配色好看，可選）、雞蛋清（半個，用于腌蝦仁） 鹽、料酒、白胡椒粉、淀粉（生粉）、食用油、蔥姜少許

做法：1處理蝦仁，蝦仁開背去蝦線，放進碗里，放少許鹽、白胡椒粉、料酒抓勻。

2 加入半個蛋清和一勺淀粉，抓拌至蝦仁表面有黏性，最后淋入少許食用油鎖住水分。腌制一會

3剝好的蠶豆清洗干凈。

4鍋中燒開水，水里加一勺鹽和幾滴油（讓蠶豆保持翠綠）。

5倒入蠶豆（如果有胡蘿卜丁也一起放），煮 2-3分鐘。判斷標準： 蠶豆顏色變深綠，外皮稍微裂開即可。撈出過涼水，瀝干備用。

6鍋燒熱，倒入適量食用油（熱鍋涼油）。倒入腌好的蝦仁，用筷子迅速劃散。大火快炒，待蝦仁變色（卷曲變紅）立刻盛出備用。注意： 不要炒太久，老了口感就不脆了。

7鍋中留底油，爆香蔥姜末（不喜歡吃到蔥姜的可以炸香后撈出）。倒入焯過水的蠶豆，中火翻炒1分鐘，炒出豆香味。

8倒入剛才滑熟的蝦仁（和胡蘿卜丁）。

9加入少許鹽調味（蝦仁已有底味，鹽要少放）。可以淋入一點點水淀粉勾薄芡（讓味道掛在食材上），也可以不勾芡，保持清爽。大火快速翻炒均勻，即可出鍋。

第四種：蘆筍——膳食纖維冠軍

蘆筍在國際上享有“蔬菜之王”的美稱，其嫩莖鮮美芳香，營養價值全面均衡。

蘆筍富含多種氨基酸、蛋白質和維生素，其含量均高于普通蔬菜和水果。特別是它含有豐富的膳食纖維，能促進腸道蠕動，幫助消化。同時，蘆筍中的天門冬酰胺有助于緩解疲勞，增強免疫力。

推薦吃法， 蘆筍炒臘肉。這道菜簡直是立夏餐桌上的“鮮味炸彈”。蘆筍的清脆爽口，剛好能中和臘肉經過時間沉淀后的咸香與油脂，吃起來既有肉味又不覺油膩。

食材：蘆筍 1把、臘肉（或臘腸） 150克 大蒜 2瓣（切片）、干辣椒 2-3個（可選，提味）、姜絲 少許 食用油、白糖（少許，提鮮）、生抽（可選）

做法：1臘肉提前泡軟，然后切片，備用

2蘆筍去老根，去皮，清洗，切段

3鍋里燒熱水，加少許鹽和幾滴油（保持翠綠）。放入蘆筍焯水，30秒到1分鐘，撈出過涼水瀝干。

4鍋燒熱，不放油（或放極少許底油），直接倒入臘肉片。中小火慢慢煸炒，直到臘肉肥肉部分變得透明，油脂被逼出來，肉片微微卷曲。

5將臘肉推到鍋的一邊，利用鍋中的底油，放入蒜片、姜絲、干辣椒爆香。

6倒入處理好的蘆筍，轉大火快速翻炒。

7如果覺得淡，可以加少許生抽提鮮，或者撒一點點白糖中和咸味。翻炒均勻后，立刻關火出鍋。

立夏飲食小貼士

清淡為主： 夏季飲食宜清淡，避免過于油膩和辛辣，以減輕腸胃負擔。

補充水分： 天氣炎熱，出汗多，要注意及時補充水分，可以適量飲用綠豆湯、酸梅湯等消暑飲品。https://wheinfo.cn/news/zuqiu/400.html
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多吃瓜果： 西瓜、黃瓜、苦瓜等瓜果既能補充水分，又有清熱解暑的功效。

立夏之后，遵循這樣的飲食原則，多吃這4種“冠軍菜”，讓我們在夏日里既能享受美食，又能補足營養，以健康的身體和愉悅的心情度過這個美好的夏天。