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小暑吃4樣做2事，為三伏天“充電”！老傳統別丟，全家安康

2026-07-05 14:16:22　來源: 宇哥摔角

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小暑時節陽氣浮于體表，體內臟腑偏虛寒，此時做好養陽祛濕，既能改善犯困乏力、空調怕冷、吃涼腹瀉，也能平穩熬過悶熱三伏。四道家常美食溫補不燥熱，兩件小事鎖住陽氣不耗散，順應時節調養身體。

一、吃 4 樣：養陽祛濕，給三伏提前充電

1. 紅燒黃皮排骨

黃皮被稱作正氣果，消食化積、行氣暖胃，改善暑天食欲不振；排骨補氣養血，小火紅燒軟爛好消化，溫補陽氣卻不上火，脾胃虛弱、吃飯沒胃口很適合吃。

食材

排骨 800g、新鮮黃皮 200g、姜片、冰糖、鹽

做法

黃皮洗凈剝皮去核，只保留果肉；排骨冷水加姜片焯水，撇去浮沫后溫水洗凈。
少許底油小火炒冰糖出糖色，放入排骨翻炒上色，倒入足量熱水，加入黃皮果肉、姜片。
小火燜 40～50 分鐘至排骨軟爛，加鹽大火收濃湯汁即可。

2. 絲瓜燒蝦仁

絲瓜清熱消暑、生津潤燥，緩解小暑口干悶熱；蝦仁低脂高蛋白，肉質細嫩易消化，補營養不積食，避免暑天進補太過造成腹脹上火。

食材

鮮蝦 200g、絲瓜 1 根、蒜末、小米辣、鹽、蠔油、淀粉、料酒

做法

蝦仁去蝦線，加料酒、淀粉腌制 10 分鐘鎖嫩去腥；絲瓜去皮切滾刀塊。
熱油滑炒蝦仁至卷曲變色盛出，爆香蒜末、小米辣，下入絲瓜炒軟。
倒回蝦仁，加鹽、蠔油調味，淋少許薄水淀粉收汁出鍋。

3. 冬瓜薏米老鴨湯

鴨肉性涼滋陰，避免暑天燥熱上火；炒過的薏米寒性降低，搭配芡實健脾祛濕、冬瓜利水消腫，把體內淤積濕氣排出，陽氣才能順暢生發，改善身體沉重、下肢浮腫。

食材

半只老鴨、帶皮冬瓜 500g、炒薏米 30g、芡實 15g、蜜棗 2 顆、姜片、鹽

做法

薏米干鍋小火炒至微黃；鴨肉冷水焯水，溫水洗凈血沫。
鴨肉、炒薏米、芡實、蜜棗、姜片放入砂鍋，加足量熱水燉煮 1 小時。
冬瓜帶皮切大塊下鍋，繼續燉煮 20 至 30 分鐘，加鹽調味即可。

4. 爽口涼拌面

小麥面條溫中和胃，養護脾胃陽氣，搭配清爽涼拌做法，開胃解膩，避免暑天重油重辣損傷脾胃，老少皆宜。

食材

鮮面條、黃瓜絲、香菜、熟花生米；蒜末、辣椒面、白芝麻、生抽、老抽、香醋、白糖、蠔油、花椒油、蔥花、熱油

做法

面條煮熟過涼水瀝干備用；碗中放蒜末、辣椒面、白芝麻、蔥花，淋滾燙熱油激香。
依次加入所有調味料攪勻調成涼拌汁，面條鋪上配菜，淋上料汁拌勻即可。

二、做 2 件事，牢牢鎖住補進來的陽氣

1. 晨起 7-9 點曬背 15～20 分鐘

背部督脈是人體陽氣總開關，清晨柔和的朝陽可以借助天地陽氣溫通經絡、驅散寒濕。

只需要微微發熱少量出汗即可，切忌暴曬大汗淋漓，出汗過多會耗傷氣血、反損陽氣；曬完及時穿好衣物，不要立刻吹空調。

2. 睡前 40℃溫水泡腳 15～20 分鐘

很多人夏天忽略泡腳，其實暑天陽氣浮在體表，容易上熱下寒。溫水泡腳可以引火歸元，把體表浮散的陽氣收納回臟腑，改善心煩失眠、手腳冰涼、反復上火。

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