立夏過后氣溫飆升，雨水變多，體內濕氣纏身，總覺得渾身發沉、食欲不振、心慌煩躁。

這個時節飲食核心記住 8 個字：清淡祛濕、養心健脾。

整理了一套 3 天家常食譜，食材都是菜市場隨手能買到的紅豆、冬瓜、絲瓜、山藥，做法簡單少油少鹽，蒸燉煮為主，普通人照著吃就行。

小米山藥粥

第一天｜健脾開胃，消水腫

早餐：小米山藥粥 + 水煮蛋 1 個 + 清炒小白菜

小米搭配山藥，溫和滋養脾胃，早上一碗粥喚醒虛弱脾胃；雞蛋補充心氣，整餐清淡不油膩，早起吃無負擔。

午餐：紅豆雜糧飯 + 冬瓜海帶排骨湯 + 蒜蓉油麥菜

紅豆是立夏養心祛濕好物，混大米煮飯，祛濕不寒涼；冬瓜 + 海帶主打利水消腫，夏天容易下肢浮腫、身體沉重，喝這碗湯超合適；搭配清炒時蔬，均衡營養，吃完不脹肚。

海帶排骨湯

晚餐：山藥南瓜蒸雞 + 常溫涼拌黃瓜 + 小半碗白粥

晚餐切忌重油重肉！雞肉低脂高蛋白，山藥南瓜護住脾胃；涼拌黃瓜不放冰，清爽解膩，少量粥品墊肚子，避免夜間積食難消化。

日常飲品：常溫軟爛綠豆湯

拒絕加冰！綠豆煮至綿軟，清熱解暑，燥熱口渴時喝，不傷脾胃陽氣。

薏米紅豆粥

第二天｜強力祛濕，清熱解心煩

早餐：紅豆薏米粥 + 2 顆紅棗 + 蒸南瓜塊

紅豆薏米經典祛濕組合，改善身體困重、舌苔厚膩；紅棗補足氣血，中和薏米寒性，蒸南瓜軟糯養胃，濕氣重人群早餐首選。

午餐：糙米飯 + 清蒸鱸魚 + 清炒莧菜

鱸魚低脂好消化，不加重腸胃負擔；莧菜是立夏專屬時令菜，清熱祛濕，富含維生素，適合春夏交替食用。

清蒸鱸魚

晚餐：冬瓜豆腐湯 + 少油番茄炒蛋 + 雜糧饅頭少量

冬瓜豆腐清淡利水，紅色番茄契合立夏養心需求；主食減量，晚餐七分飽，吃完不會昏沉犯困。

日常飲品：菊花茶

立夏容易心火旺盛、心煩失眠，日常泡一杯菊花茶，清熱降火，舒緩焦躁情緒。

第三天｜安神護陽，順應立夏習俗

www.baike.dzkssm.cn/Article/details/2576223.ShtmL
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www.baike.ftksjg.cn/Article/details/9576894.ShtmL
www.baike.sxksgs.cn/Article/details/3098369.ShtmL
www.baike.fyldks.cn/Article/details/2556314.ShtmL
www.baike.tjlwks.cn/Article/details/2729354.ShtmL
www.baike.aquafix.cn/Article/details/0779895.ShtmL
www.baike.hnpys.cn/Article/details/9286505.ShtmL
www.baike.bjlbks.cn/Article/details/7600831.ShtmL
www.baike.dzkssm.cn/Article/details/3902555.ShtmL
www.baike.dlksgs.cn/Article/details/9454292.ShtmL
www.baike.lqsmks.cn/Article/details/5341874.ShtmL
www.baike.ftksjg.cn/Article/details/2977603.ShtmL
www.baike.sxksgs.cn/Article/details/0514301.ShtmL
www.baike.fyldks.cn/Article/details/5440474.ShtmL
www.baike.tjlwks.cn/Article/details/0980391.ShtmL
www.baike.aquafix.cn/Article/details/8887025.ShtmL
www.baike.hnpys.cn/Article/details/2049159.ShtmL
www.baike.bjlbks.cn/Article/details/7618682.ShtmL
www.baike.dzkssm.cn/Article/details/4846587.ShtmL
www.baike.dlksgs.cn/Article/details/8332872.ShtmL
www.baike.lqsmks.cn/Article/details/5964835.ShtmL
www.baike.ftksjg.cn/Article/details/8370859.ShtmL
www.baike.sxksgs.cn/Article/details/9885410.ShtmL
www.baike.fyldks.cn/Article/details/3555154.ShtmL
www.baike.tjlwks.cn/Article/details/4856985.ShtmL
www.baike.aquafix.cn/Article/details/8314468.ShtmL
www.baike.hnpys.cn/Article/details/3322009.ShtmL
www.baike.bjlbks.cn/Article/details/6536055.ShtmL
www.baike.dzkssm.cn/Article/details/4681213.ShtmL
www.baike.dlksgs.cn/Article/details/0569878.ShtmL
www.baike.lqsmks.cn/Article/details/9518324.ShtmL
www.baike.ftksjg.cn/Article/details/0209503.ShtmL
www.baike.sxksgs.cn/Article/details/1594874.ShtmL
www.baike.fyldks.cn/Article/details/4495800.ShtmL
www.baike.tjlwks.cn/Article/details/2633204.ShtmL
www.baike.aquafix.cn/Article/details/6504524.ShtmL
www.baike.hnpys.cn/Article/details/9088468.ShtmL
www.baike.bjlbks.cn/Article/details/2238682.ShtmL
www.baike.dzkssm.cn/Article/details/5019865.ShtmL
www.baike.dlksgs.cn/Article/details/0855623.ShtmL
www.baike.lqsmks.cn/Article/details/7928717.ShtmL
www.baike.ftksjg.cn/Article/details/6625633.ShtmL
www.baike.sxksgs.cn/Article/details/2037344.ShtmL
www.baike.fyldks.cn/Article/details/1616839.ShtmL
www.baike.tjlwks.cn/Article/details/4319287.ShtmL
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www.baike.hnpys.cn/Article/details/0533630.ShtmL
www.baike.bjlbks.cn/Article/details/5218300.ShtmL
www.baike.dzkssm.cn/Article/details/5731114.ShtmL
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www.baike.ftksjg.cn/Article/details/2814558.ShtmL
www.baike.sxksgs.cn/Article/details/1772243.ShtmL
www.baike.fyldks.cn/Article/details/2422038.ShtmL
www.baike.tjlwks.cn/Article/details/5481908.ShtmL
www.baike.aquafix.cn/Article/details/5092007.ShtmL
www.baike.hnpys.cn/Article/details/9640642.ShtmL
www.baike.bjlbks.cn/Article/details/4385042.ShtmL
www.baike.dzkssm.cn/Article/details/8644717.ShtmL
www.baike.dlksgs.cn/Article/details/2042373.ShtmL
www.baike.lqsmks.cn/Article/details/6683728.ShtmL
www.baike.ftksjg.cn/Article/details/6138254.ShtmL
www.baike.sxksgs.cn/Article/details/7826045.ShtmL
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www.baike.hnpys.cn/Article/details/7072058.ShtmL
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www.baike.dzkssm.cn/Article/details/8400528.ShtmL
www.baike.dlksgs.cn/Article/details/4643630.ShtmL
www.baike.lqsmks.cn/Article/details/7684104.ShtmL
www.baike.ftksjg.cn/Article/details/8795655.ShtmL
www.baike.sxksgs.cn/Article/details/3172693.ShtmL
www.baike.fyldks.cn/Article/details/4310223.ShtmL
www.baike.tjlwks.cn/Article/details/4119799.ShtmL
www.baike.aquafix.cn/Article/details/7029595.ShtmL
www.baike.hnpys.cn/Article/details/8363454.ShtmL
www.baike.bjlbks.cn/Article/details/8224363.ShtmL
www.baike.dzkssm.cn/Article/details/4337219.ShtmL
www.baike.dlksgs.cn/Article/details/5283730.ShtmL
www.baike.lqsmks.cn/Article/details/9182631.ShtmL
www.baike.ftksjg.cn/Article/details/1134174.ShtmL
www.baike.sxksgs.cn/Article/details/4568848.ShtmL
www.baike.fyldks.cn/Article/details/2884564.ShtmL
www.baike.tjlwks.cn/Article/details/2014318.ShtmL
www.baike.aquafix.cn/Article/details/3342070.ShtmL
www.baike.hnpys.cn/Article/details/6779071.ShtmL
www.baike.bjlbks.cn/Article/details/9559234.ShtmL
www.baike.dzkssm.cn/Article/details/9782419.ShtmL
www.baike.dlksgs.cn/Article/details/5471177.ShtmL
www.baike.lqsmks.cn/Article/details/7186828.ShtmL
www.baike.ftksjg.cn/Article/details/5618594.ShtmL
www.baike.sxksgs.cn/Article/details/6050551.ShtmL
www.baike.fyldks.cn/Article/details/1706190.ShtmL
www.baike.tjlwks.cn/Article/details/8554250.ShtmL
www.baike.aquafix.cn/Article/details/2767698.ShtmL
www.baike.hnpys.cn/Article/details/2827799.ShtmL
www.baike.bjlbks.cn/Article/details/1295569.ShtmL

早餐：白扁豆芡實粥 + 立夏水煮蛋 + 常溫涼拌胡蘿卜絲

白扁豆、芡實健脾祛濕效果拉滿，比紅豆薏米更溫和，脾胃虛寒也能長期吃；立夏蛋是節氣傳統，補充心氣；胡蘿卜絲常溫涼拌，補充胡蘿卜素。

涼拌胡蘿卜絲

午餐：白米飯 + 絲瓜炒蝦仁 + 清炒土豆絲

立夏明星食材絲瓜，清熱祛濕、清暑熱；蝦仁優質低脂蛋白，土豆健脾和胃，整道菜家常快手，老少皆宜。

晚餐：小米百合粥 + 香菇炒青菜 + 蒸山藥

夏天悶熱容易心煩睡不好，百合安神靜心；山藥持續養護脾胃，整餐清淡易消化，睡前無腹脹。

日常飲品：溫姜棗茶

針對脾胃虛寒人群，怕冷、容易拉肚子的朋友，溫姜棗茶驅寒護陽，平衡夏季寒涼食材帶來的刺激。

https://github.com/billgeneri/uwcrhw/blob/main/202606020_qDxyWdNrLp.md
https://github.com/qwmcfajvkz26/hgrdoa/blob/main/202606020_gA7YP9d6a4.md
https://github.com/techeyever/ojouou/blob/main/202606020_lpSGN7b5Z3.md
https://github.com/rmfayluxk187/ldbayf/blob/main/202606020_3dofPtNrLp.md
https://github.com/billgeneri/uwcrhw/blob/main/202606020_yVZD0bLpJn.md
https://github.com/qwmcfajvkz26/hgrdoa/blob/main/202606020_lfzcQXHlFj.md
https://github.com/billgeneri/uwcrhw/blob/main/202606020_tWoOYP9d7b.md
https://github.com/techeyever/ojouou/blob/main/202606020_3ryFnue8c6.md
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https://github.com/javierscou/djrola/blob/main/202606020_QABBjqa4Y2.md
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https://github.com/xaktnrl4z394/resqgv/blob/main/202606020_SZJnHlFjDB.md
https://github.com/mggran/chwcit/blob/main/202606020_9JdKhyVcMq.md
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https://github.com/mggran/chwcit/blob/main/202606020_0X7I9tNrLp.md
https://github.com/rmfayluxk187/ldbayf/blob/main/202606020_1IM0nue8c6.md
https://github.com/pschristia/mqfurh/blob/main/202606020_GA1i90kEiC.md
https://github.com/hstwygqfzk48/vskdeo/blob/main/202606020_uBjqa4Y20U.md
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https://github.com/mggran/chwcit/blob/main/202606020_V8Q0A1lFjD.md
https://github.com/cnkta6djuv25/tvxhst/blob/main/202606020_nxISJ3X1Vz.md
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