懂節氣養生的人都清楚，夏至一到，天地間陽氣達到頂峰，濕熱之氣慢慢盤踞周身。日常出門暴曬、在家久吹空調，冷熱反復交替，不少人沒等三伏到來，就先出現渾身沉重乏力、食欲不振、晨起面部浮腫、夜里燥熱難安的情況。

老一輩常說“夏至不補，入伏受苦”，夏至是一年里清內熱、養脾胃、固體質的黃金轉折點。這個時節不用大魚大肉厚重進補，反而越清淡越養人。順應時節吃應季鮮蔬，溫和清補、健脾祛濕、清心降火，提前給身體打好底子，等到悶熱潮濕的三伏天，人就不容易煩躁疲憊、渾身黏膩難受。

我家每年一過夏至，餐桌上都會固定輪換六道時令養生家常菜，全部清淡適口、不油不膩，老人孩子、脾胃弱的人都能放心吃。簡簡單單家常食材，把夏天積攢的燥熱濕氣慢慢調理通順。今天把夏至必吃的養生六寶整理齊全，每一道都好吃好做、超級下飯解膩，建議收藏，整個夏天照著輪換做。

第一寶：綠豆（清心解暑，舒緩暑天多汗心煩）

熬得開花起沙的綠豆甜湯，湯色清潤透亮，入口沙沙軟軟、清甜回甘，涼而不寒。夏至天悶熱憋氣、動不動滿頭大汗、心里煩躁慌慌的，喝上一碗瞬間通透，比冰飲料健康太多，解暑降火又不傷脾胃，全家老少都愛喝。

家常食譜：綠豆百合清心湯

1. 綠豆提前浸泡2小時，干百合泡軟洗凈備用；
2. 綠豆冷水入鍋，大火煮開轉小火慢熬40分鐘，熬至豆皮裂開、豆沙析出；
3. 放入百合再煮10分鐘，加少許冰糖調味，關火燜5分鐘，溫涼飲用口感最佳。

第二寶：蓮子（養心安神，舒緩夏日多夢燥熱）

燉煮軟糯的蓮子，搭配膠質滿滿的銀耳，湯水溫潤濃稠，蓮子粉糯無硬芯，入口清甜順滑。夏至后心火偏重，很多人晚上心緒雜亂、入睡困難，經常喝這道甜湯，清甜滋潤不膩口，日常晚餐、加餐喝都合適。

家常食譜：銀耳蓮子羹

1. 銀耳提前泡發撕小朵，蓮子泡軟去芯，枸杞洗凈；
2. 銀耳先下鍋小火慢燉1小時，燉出豐厚膠質；
3. 加入蓮子繼續燉30分鐘，最后放枸杞、冰糖煮5分鐘，燜10分鐘即可。

第三寶：苦瓜（清熱降火，化解夏日上火積食）

油潤軟嫩的雪花肉吸滿川味醬香，搭配燉透的苦瓜條，微辣回甘完全不發苦。肉香中和掉苦瓜的清寒，苦瓜又消解雪花肉的油膩，夏天上火長痘、口苦沒胃口，燉上一鍋下飯又清暑。

家常食譜：川味苦瓜燉肉

1. 雪花肉切長條；苦瓜對半剖開，挖去內部白瓤，切成長條備用；備好姜片、一勺豆瓣醬、少許味極鮮、白糖。
2. 鍋中倒油燒熱，下入雪花肉條煸炒至變色，加豆瓣醬、姜片翻炒出紅油。
3. 倒入一碗開水，小火燉煮15至20分鐘，把肉燉至軟嫩。
4. 放入苦瓜條，加少許味極鮮、白糖調味，繼續燉煮到苦瓜軟嫩入味即可出鍋。

第四寶：嫩藕（生津潤燥，緩解口干胃口差）

新鮮脆嫩的蓮藕，切片清炒后潔白爽脆，搭配木耳口感豐富，清甜爽口、脆而不柴。夏至燥熱很容易喉嚨發干、嘴里發淡沒食欲，這道菜清爽解膩，葷素百搭，夏日正餐上桌格外受歡迎。

家常菜譜：清炒木耳藕片

1. 蓮藕去皮切薄片，放入清水中浸泡防止氧化發黑，干木耳提前泡發撕小塊，蒜末備好；
2. 熱油爆香蒜末，先下藕片大火翻炒2分鐘；
3. 加入木耳一同翻勻，放少許鹽、一點點生抽調味，大火快炒立刻出鍋，鎖住脆嫩口感。

第五寶：鐵棍山藥（健脾養胃，舒緩夏日渾身發軟）

軟糯細膩的鐵棍山藥，燉得綿密入味，搭配鮮美的排骨湯汁，湯色清醇不油膩。山藥入口粉糯清甜，老少皆宜。夏季脾胃功能偏弱，稍不注意就腹脹、渾身提不起勁，常吃山藥溫和養護脾胃，安穩度過盛夏。

家菜譜：山藥排骨湯

1. 排骨冷水下鍋焯水去除血沫，沖洗干凈備用；鐵棍山藥去皮切段，泡清水防止發黑；備好姜片。
2. 砂鍋中加清水、排骨、姜片，大火燒開轉小火慢燉60分鐘。
3. 放入山藥段繼續燉煮20分鐘。
4. 出鍋前放少許食鹽調味，清淡鮮爽，滋養脾胃。

第六寶：絲瓜（涼血清燥，低脂順滑好消化）

煎過的雞蛋自帶焦香，煮出來的湯奶白濃郁，絲瓜吸滿鮮醇湯汁，軟嫩清甜，一口下去溫潤解暑。夏天悶熱潮濕，體內積熱重，飯前喝一碗絲瓜煎蛋湯清爽通透，低脂溫和，腸胃敏感的老人小孩也能放心食用。

家常菜譜：絲瓜煎蛋湯

1. 絲瓜削去表皮切薄片；雞蛋打入碗中，加少許鹽充分攪打均勻成蛋液。
2. 鍋中倒入植物油燒熱，倒入蛋液煎至兩面定型、色澤金黃。
3. 倒入一大碗清水，大火煮至湯色變得雪白，下入絲瓜片、泡發的蟲草花。
4. 小火燉煮三四分鐘，直到絲瓜完全熟透，撒少量食鹽調味攪勻，盛出即可。

文末念念碎：

夏至作為盛夏過渡的關鍵節氣，養生核心講究清、潤、祛濕，切忌重油重辣、厚膩大補。懂得順應時節調理的家庭，都會抓住這段時間調理脾胃，提前化解體內積攢的暑熱濕氣。三伏天高溫悶熱、雨水繁多，濕熱交織很容易讓人水腫乏力、心煩失眠、腸胃滯脹，要是夏至忽略溫和食補，等到伏天各種小毛病找上門，整月都難熬。

上面六樣都是菜市場隨手能買到的平價鮮材，甜湯、燉湯、小炒、清湯搭配齊全，做法簡單省時，不用復雜烹飪技巧。清淡食補溫和調理身體，兼顧清心、降火、祛濕、安神，輪換著做給老人孩子、愛人食用，順應節氣養出好底子，整個三伏天清清爽爽少遭罪，建議收藏起來慢慢看。

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