湿气跑了，胃口好了，人也精神了，夏天吃对这6道“节气菜”

天一热，整个人像泡在水里一样。头昏沉沉，像裹了湿布。四肢发沉，走两步就想坐下。舌苔厚腻，嘴巴里黏黏的。吃饭没胃口，看到油腻的就想躲。

你不是懒，也不是病了。

打开网易新闻 查看精彩图片

你是湿气太重了。

夏天，尤其是芒种到小暑这段时间，雨水多，空气潮，加上天天吹空调、喝冷饮、吃西瓜，湿气和寒气一起往身体里钻。湿气困住了脾胃，脾胃一弱，吃进去的东西运化不了，人就累、困、没精神。

打开网易新闻 查看精彩图片

很多人一觉得不舒服，就去刮痧、拔罐。有用吗？有用。但那是“往外赶”，最根本的办法是“往里调”——通过吃，把湿气从身体里化掉。

今天我给你6道夏天的“节气菜”，不是什么名贵食材，菜市场全都能买到。换着吃，湿气慢慢就跑了，胃口好了，人也精神了。

一、先搞明白一个问题：夏天祛湿，为什么要靠吃？

中医讲“脾主运化”。脾就像身体里的“烘干机”，把你吃进去的水分和营养输送到该去的地方。夏天湿气重，脾的负担就大。脾累了，运化不动了，水湿就停在身体里，变成“内湿”。

内湿的症状：头重如裹、身体困倦、大便黏腻、舌苔厚腻、食欲不振。

这时候光靠刮痧拔罐是不够的。你需要吃一些能“健脾、利湿、醒胃”的食物，帮脾一把，让它有力气把湿气排出去。

下面这6道菜，就是专门帮脾“减负”的。

第一道：冬瓜薏米排骨汤——湿气“搬运工”，喝完一身轻

夏天祛湿，冬瓜和薏米是黄金搭档。冬瓜利水消肿，薏米健脾祛湿，两个加在一起，专门对付身体里的“废水”。

薏米有一点寒性，所以搭配排骨和姜片一起煮，中和一下，温润不伤胃。

食材：冬瓜500克、薏米50克、排骨300克、姜3片、盐

做法：

打开网易新闻 查看精彩图片

薏米提前泡2小时（不泡也行，多煮一会儿）。

排骨焯水，撇去浮沫。

排骨、薏米、姜片一起下锅，加足量水，大火煮开转小火炖40分钟。

冬瓜去皮去瓤，切大块（皮别扔，祛湿效果更好，洗干净一起煮，吃的时候捞出来就行）。

放入冬瓜，再煮20分钟，加盐出锅。

喝完什么感觉：两碗汤下去，上个厕所，身体明显轻快。连喝三天，舌苔变薄，大便成形。

注意：薏米孕妇慎用。体寒的人可以多加两片姜。

第二道：苦瓜炒鸡蛋——越苦越开胃，越吃越精神

夏天吃苦，胜似进补。苦瓜的苦味来自苦瓜皂苷和奎宁，能刺激胃液分泌，让你胃口大开。同时清热解暑，把身体里的“火”带走。

很多人怕苦，其实处理对了，苦味减半，清香还在。

食材：苦瓜1根、鸡蛋3个、蒜末、盐

做法：

苦瓜对半切开，用勺子把里面的白瓤刮干净（苦味主要来源）。

切薄片，撒一勺盐抓匀，腌10分钟。苦水会渗出来，倒掉，用清水冲洗一遍，挤干。

鸡蛋打散，加少许盐。

热锅少油，先炒鸡蛋，炒熟盛出。

锅里再放一点油，爆香蒜末，下苦瓜大火快炒1分钟。

倒入鸡蛋，翻炒几下，出锅。

吃着什么感觉：苦瓜脆嫩，回味有一丝甘甜。吃完嘴里清爽，不再黏腻。配一碗白粥，夏天晚上最舒服的一顿。

注意：脾胃虚寒、容易拉肚子的人，苦瓜焯水再炒。低血糖的人别吃太多。

第三道：姜枣茶——空调房的“解药”，驱散一身寒气

打开网易新闻 查看精彩图片

夏天最伤脾胃的，不是湿气，是空调和冷饮。

你在外面热得冒汗，毛孔张开，一进空调房，冷气顺着毛孔就往里钻。再来一杯冰奶茶，脾胃直接“冻住”。时间长了，肚子胀、拉肚子、没精神、手脚冰凉。

生姜是“温中散寒”的第一食材。红枣补气血，搭配起来，把脾胃里的寒气慢慢驱散。

食材：生姜3-5片（不去皮）、红枣3-5颗（掰开）、红糖一小块（可选）

做法：

生姜切片，红枣掰开。

加水500毫升，煮10分钟。

加红糖搅匀，趁热喝。

注意：早上喝最好，升发阳气。下午晚上别喝，容易睡不着。上火、喉咙痛的人暂时别喝。糖尿病不加红糖。

第四道：荷叶粥——清暑利湿，早上喝完一天都清爽

荷叶是夏天大自然送给我们的“祛湿神器”。它有一股清香，能升发清阳，让头脑清醒。

新鲜的荷叶夏天菜市场有卖，没有的话药店买干荷叶也行。

食材：大米100克、新鲜荷叶1张（或干荷叶半张）、冰糖少许（可选）

做法：

大米淘洗干净，加水煮粥。

荷叶洗净，剪成大块。粥煮到米开花时，把荷叶盖在粥面上。

煮5-8分钟，粥变成淡淡的青绿色，关火。

捞出荷叶，加冰糖搅匀（不放糖也行，喝荷叶本身的清香）。

喝着什么感觉：粥带着荷叶的清香，入口顺滑。喝完不会腹胀，一上午都不觉得头重。

注意：荷叶性凉，脾胃虚寒的人少喝。空腹别喝太浓的荷叶水。

第五道：红豆薏米水——最简单的祛湿水，当茶喝

这大概是夏天最出名的祛湿方子了。但很多人煮错了，效果打折。

打开网易新闻 查看精彩图片

关键一：用赤小豆，不是红豆。红豆圆润，赤小豆细长，祛湿效果赤小豆好得多。

关键二：薏米要炒一下。生薏米偏寒，炒到微黄，寒性减轻，祛湿更温和。

关键三：别加米。大米本身有湿气，加了米就不是祛湿水了，是粥。

食材：赤小豆50克、炒薏米50克

做法：

赤小豆和炒薏米提前泡2小时（泡过的更容易煮烂）。

加足量水，大火煮开转小火煮40分钟到1小时。

豆子开花、汤色变深即可。喝汤，豆子可以吃也可以不吃。

喝着什么感觉：没什么特别的味道，淡淡的谷物香。当水喝，一天两三杯。喝一周，早上起床脸不肿了，小腿不胀了。

注意：孕妇别喝。尿多的人少喝。

第六道：清炒山药——健脾养胃，湿气的“克星”

山药是“脾肺肾三脏同补”的好东西。它不寒不热，什么体质都能吃。

夏天吃山药，不是为了直接祛湿，而是为了“健脾”。脾强壮了，自己就能把湿气运化掉。这叫“治湿不治湿，健脾是正治”。

食材：铁棍山药1根、木耳几朵（泡发）、胡萝卜半根、盐

做法：

山药去皮切片（戴手套，黏液会痒），泡水里防止变黑。

木耳撕小朵，胡萝卜切片。

锅里烧水，把山药片和胡萝卜片焯水1分钟，捞出。

热锅少油，下木耳翻炒几下，下山药和胡萝卜，大火快炒1分钟。

加盐，出锅前淋几滴香油。

吃着什么感觉：山药脆嫩爽口，不粘不腻。吃完胃里舒服，不胀气。连续吃一周，饭量会慢慢回来。

注意：山药淀粉含量高，糖尿病人吃了要减主食。便秘的人别吃太多。

二、一个可以抄作业的夏日祛湿周计划

周一：早餐姜枣茶 + 午餐冬瓜薏米排骨汤 + 晚餐清炒山药

周三：早餐荷叶粥 + 午餐苦瓜炒鸡蛋 + 晚餐红豆薏米水（当水喝）

周五：早餐姜枣茶 + 午餐清炒山药 + 晚餐冬瓜薏米排骨汤

周末：红豆薏米水当日常饮料，搭配清淡饭菜

不用天天吃，一周轮换着来。核心是：每天早上喝姜枣茶或荷叶粥，午晚餐有一道祛湿菜，红豆薏米水当水喝。

三、除了吃，这3件事也要配合

第一，别贪凉。冰西瓜、冰可乐、冰淇淋，偶尔吃可以，天天吃湿气会更重。从冰箱拿出来的东西，放10分钟再吃。

第二，空调别开太低。26-27度最合适。晚上睡觉开定时，别整夜吹。出汗后别立刻进空调房，先用干毛巾擦干。

第三，运动要出汗。夏天不出汗，湿气排不出去。早晚凉快的时候，快走半小时，出点微汗，比吃什么祛湿药都管用。

最后说几句掏心窝的话

我写这篇文章，不是让你把所有祛湿食材买回家。

我是想告诉你——夏天的困、累、没胃口，不是你懒，是身体在喊“救命”。它被湿气困住了，需要你帮它一把。

冬瓜、薏米、苦瓜、生姜、荷叶、赤小豆、山药——这些东西不贵，菜市场都有。把它们端上桌，吃几天，你会有明显的感觉：早上起床不沉了，中午吃饭有胃口了，下午工作有精神了。

最好的养生，从来不是吃什么名贵补品，而是跟着节气吃对普通食材。

夏天来了，把这6道菜做给家人吃。

湿气跑了，胃口好了，人也精神了。

这句话，是真的。

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