天越來越熱，很多人一到夏天就容易水腫、長小肚腩，想控制體重又不想天天餓肚子。其實不用刻意節食，菜市場隨處可見的應季蔬菜，纖維足、熱量低，日常多吃，既能舒緩腸胃、減少油脂堆積，還能補充維生素，氣色看著更清爽。今天分享5款夏天正當季的家常蔬菜，做法簡單，男女老少都適合。

1、冬瓜

夏天吃冬瓜再合適不過，水分特別足，自帶豐富膳食纖維，幾乎沒什么脂肪，飽腹感很好。平時重油重鹽吃多了，體內容易積多余水分，冬瓜能幫助舒緩水腫，腰腹看著更輕盈。里面的營養成分還能輔助減少糖分轉化成脂肪，減脂期喝湯、清炒都合適。

家常吃法：冬瓜蝦皮湯，少鹽少油，清淡鮮爽；也能切塊清燉，不用放過多調料，原汁原味更好。

2、黃瓜

大街小巷夏天隨處都能買到，生吃、涼拌、炒菜都行。含水量超高，纖維細膩好消化，吃完胃里很充實，想吃零食的時候啃一根，能管住嘴。它含有的營養物質可以輔助減少油脂吸收，維C充足，常吃皮膚不容易暗沉出油，兼顧控重和養顏。

家常吃法：拍黃瓜，加少許蒜末香醋涼拌；或者直接洗凈生吃，當作下午茶加餐。

3、空心菜

夏季綠葉菜里的高纖維選手，價格實惠，家家戶戶餐桌常客。粗纖維能推動腸道蠕動，改善夏天久坐、上火帶來的排便不通順問題，熱量很低，一大盤下肚也不用擔心熱量超標。同時含有多種抗氧化物質，長期吃膚色透亮不發黃。

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https://github.com/adellangel/inrkqf/blob/main/20260705_aPKpGWPQE.md
https://github.com/webskygaid/onyzse/blob/main/20260705_dcEQSTARz.md
https://github.com/tejannand/blosie/blob/main/20260705_MkWVNvplL.md
https://github.com/artemsehar/hmurod/blob/main/20260705_jStcuLvIW.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_AyKBWnjgm.md
https://github.com/adellangel/inrkqf/blob/main/20260705_pvYrlEqSz.md
https://github.com/webskygaid/onyzse/blob/main/20260705_tQfWOOxAb.md
https://github.com/tejannand/blosie/blob/main/20260705_zAyeYGAih.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_anZjSkArH.md
https://github.com/artemsehar/hmurod/blob/main/20260705_tYEdtPkdT.md
https://github.com/adellangel/inrkqf/blob/main/20260705_EIDRpmItD.md
https://github.com/webskygaid/onyzse/blob/main/20260705_kqCbIjYQW.md
https://github.com/tejannand/blosie/blob/main/20260705_xntKOtEMC.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_bKlvFAqbB.md
https://github.com/artemsehar/hmurod/blob/main/20260705_jEOsyRvot.md
https://github.com/adellangel/inrkqf/blob/main/20260705_gItCfVlEz.md
https://github.com/webskygaid/onyzse/blob/main/20260705_nGlVeUSOt.md
https://github.com/tejannand/blosie/blob/main/20260705_zzIjtWKNB.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_NESdapUvK.md
https://github.com/adellangel/inrkqf/blob/main/20260705_hGorFVAfV.md
https://github.com/artemsehar/hmurod/blob/main/20260705_WWfZlsrUX.md
https://github.com/webskygaid/onyzse/blob/main/20260705_EhSbvryLl.md
https://github.com/tejannand/blosie/blob/main/20260705_YWnBflhvx.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_YzrlvTEho.md
https://github.com/adellangel/inrkqf/blob/main/20260705_keWGrKSMY.md
https://github.com/webskygaid/onyzse/blob/main/20260705_gLfbyOMUS.md
https://github.com/tejannand/blosie/blob/main/20260705_FdxzjWnUG.md
https://github.com/artemsehar/hmurod/blob/main/20260705_UlHkWouQn.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_zOpflAhnh.md
https://github.com/adellangel/inrkqf/blob/main/20260705_cVtzWAUlO.md
https://github.com/webskygaid/onyzse/blob/main/20260705_WWmyshCxe.md
https://github.com/tejannand/blosie/blob/main/20260705_GAvSdDBNK.md
https://github.com/artemsehar/hmurod/blob/main/20260705_SZoPJhyNr.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_MfIcPwSqd.md
https://github.com/adellangel/inrkqf/blob/main/20260705_QNboOJNCf.md
https://github.com/webskygaid/onyzse/blob/main/20260705_ivxtChqHl.md
https://github.com/tejannand/blosie/blob/main/20260705_hdJjQSLES.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_qOgpqnxUa.md
https://github.com/adellangel/inrkqf/blob/main/20260705_tOcYGpvJm.md
https://github.com/artemsehar/hmurod/blob/main/20260705_IWMlSYdAb.md
https://github.com/webskygaid/onyzse/blob/main/20260705_fIpQQPMtA.md
https://github.com/tejannand/blosie/blob/main/20260705_mfJlCGlbE.md
https://github.com/artemsehar/hmurod/blob/main/20260705_oSUTlVfin.md
https://github.com/adellangel/inrkqf/blob/main/20260705_NrUSDYrWM.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_uhrcxxEUp.md
https://github.com/webskygaid/onyzse/blob/main/20260705_zcIWPCpnn.md
https://github.com/tejannand/blosie/blob/main/20260705_JnOsqZOWS.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_YMtxGGmcz.md
https://github.com/adellangel/inrkqf/blob/main/20260705_NKjwOQonp.md
https://github.com/artemsehar/hmurod/blob/main/20260705_bKODkUQxt.md
https://github.com/webskygaid/onyzse/blob/main/20260705_kCyKsXMwF.md
https://github.com/tejannand/blosie/blob/main/20260705_McfUlFzJK.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_YiSzXihUx.md
https://github.com/adellangel/inrkqf/blob/main/20260705_FWxFZhedG.md
https://github.com/artemsehar/hmurod/blob/main/20260705_HHMKPHfDT.md
https://github.com/webskygaid/onyzse/blob/main/20260705_MphYkXzzh.md
https://github.com/tejannand/blosie/blob/main/20260705_vHblrhbDa.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_NtNGKOXld.md
https://github.com/adellangel/inrkqf/blob/main/20260705_yWeHbfmjv.md
https://github.com/artemsehar/hmurod/blob/main/20260705_KxSxtlYbA.md
https://github.com/webskygaid/onyzse/blob/main/20260705_tINfbMLcc.md
https://github.com/tejannand/blosie/blob/main/20260705_AqXYEnpAj.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_ESmzjdUKF.md
https://github.com/adellangel/inrkqf/blob/main/20260705_nmLJQnBOf.md
https://github.com/artemsehar/hmurod/blob/main/20260705_vKlvianbV.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_tIpyeAihY.md
https://github.com/artemsehar/hmurod/blob/main/20260705_udaqKiQYQ.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_IYgAjMRhA.md
https://github.com/artemsehar/hmurod/blob/main/20260705_APUNYfaaz.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_iKIMZRWNb.md
https://github.com/artemsehar/hmurod/blob/main/20260705_uGIApLvCK.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_YOmjrwilE.md
https://github.com/artemsehar/hmurod/blob/main/20260705_NHUhkCvcl.md
https://github.com/sorinfanyu/binffi/blob/main/20260705_pCpnrEdbY.md家常吃法：蒜蓉空心菜，大火快炒，少放油，脆嫩爽口，下飯不發胖。

4、秋葵

夏天新鮮秋葵鮮嫩不發硬，里面滑滑的黏液是可溶性膳食纖維，進到腸胃里可以包裹一部分油脂，減少身體吸收。飽腹感持久，午飯、晚餐搭配一盤，能少吃半碗米飯。多種維生素滋養皮膚，夏天曬后多吃，緩解皮膚粗糙。

家常吃法：焯水涼拌秋葵，蘸一點生抽；也能和雞蛋簡單翻炒，清淡低脂。

5、西紅柿

整夏都有的時令蔬果，生吃熟吃各有好處，果膠纖維豐富，吸附腸道多余油脂。炒熟后番茄紅素更好吸收，抗氧化，改善夏季暗沉、蠟黃的臉色。酸甜開胃，不愛吃清淡菜的人也能接受，熱量低，減脂期替代甜品很合適。

家常吃法：番茄炒蛋少放油；番茄豆腐湯，清爽補水，晚餐吃無負擔。

簡單小提醒

這五種蔬菜只是日常飲食的好幫手，不存在吃了就能快速瘦的說法。想要體態勻稱，搭配少油少糖、規律吃飯效果更好。腸胃偏虛寒的朋友，黃瓜、冬瓜別大量生吃，焯水或者煮熟再吃，減少腸胃不舒服。

夏天買菜不用挑貴的，這幾樣平價應季菜換著吃，纖維補夠了，腸胃通暢，身上清爽，臉蛋也干凈透亮，輕輕松松管理身材。