“三天不吃青，两眼冒金星”，夏初必吃5种蔬菜，鲜嫩营养正当时|冬瓜|夏初|时令蔬菜|空心菜|苋菜|茄子|豇豆|黄瓜

蔬菜，在人们的生活中至关重要，适当吃蔬菜，对人体健康极好。6月是夏初时节，不少新鲜蔬菜和水果陆续上市，不仅营养丰富，价钱也不贵。选择当季蔬菜不仅能获得最佳风味，更能顺应自然规律调养身体。

老话说的好，“三天不吃青，两眼冒金星”。这里的“青”指绿叶菜或新鲜蔬菜，各种新鲜的时令蔬菜富含大量维生素、纤维素、矿物质和抗氧化剂，具有多种营养价值，有助于增强免疫力、预防疾病，对人体健康有着极大的益处。

俗话说：“吃了什么，就会想什么”。6月，遇到这5种“冠军菜”别错过！营养丰富，正是口感好的时候，每天吃一些它们，让我们的身体感觉更加轻盈、清爽，精神状态也更加舒畅、愉悦。一起学习，给身体最好的滋补。

第一种：红苋菜——补血养颜冠军

6月是苋菜是最鲜嫩的时节，口感最好，民间有着“六月苋，当鸡蛋”的说法。它营养高，是长寿蔬菜，还是补血养颜的冠军。

酷夏时节，苋菜用来凉拌或清炒或者做汤，口感清爽，人人喜欢吃。

推荐吃法，蒜蓉红苋菜。搭配大蒜一起炒着吃，清淡不油腻，好吃美味，里面的汤汁泡饭吃，味道一绝。

食材；红苋菜2把，大蒜，盐，葱，味极鲜

做法：1新鲜嫩的红苋菜择好，去掉根部，掰段，清洗，沥干水分

2大蒜切碎，葱切好

3锅里放油，爆香大蒜末，放进苋菜段，大火翻炒，食材变软

4起锅前，加入盐，味极鲜，葱花即可。

第二种；黄瓜——补水美容冠军

夏天到，黄瓜俏。它口感脆爽，味道清淡微甜，里面的水分特别多，是夏天的补水好助手。搭配里面的其它营养成分，还可以养颜护肤，是天然的"美容食品"。

推荐吃法，凉拌黄瓜。这样吃，夏天解暑，还是下酒好助手。

食材；黄瓜2根，葱姜蒜，盐，醋，生抽，香菜

做法：1新鲜嫩的黄瓜清洗，用刀拍碎，切块

2放进盘子里，备用

3葱姜蒜切碎，放进黄瓜里面，加入盐，生抽，醋，一点香油，拌均匀

4最后上面放点香菜末即可，喜欢吃辣的，可以放一点辣椒油，味道更加好。

第三种：茄子——护心冠军冠军

夏季是吃茄子的好时节，不仅口感鲜嫩，还具有丰富的营养价值。它里面含有维生素P，这种物质有助于增强血管弹性，降低胆固醇，从而对心脏健康有益，有“护心冠军”的美誉。

推荐吃法，茄子炒豇豆。豇豆也是夏季的时令蔬菜，搭配茄子一起炒着吃，不仅色香味俱全，而且非常下饭，让你吃了还想吃！

食材；茄子2个，豇豆1小把，豆瓣酱、大蒜、小米辣，香葱，盐，生抽

做法；1豇豆掰段，清洗，茄子清洗，切块

2锅里放油，放进茄子，大火翻炒，把茄子炒软，捞起

3锅里加入油，放进豆瓣酱，蒜末炒香，倒进豇豆段，大火翻炒

4食材炒软，放进茄子，翻炒均匀，加入一点淀粉勾芡水，焖一会

5起锅前，加入盐，生抽，小米辣和香葱，起锅即可。

第四种：空心菜——膳食纤维冠军

夏季是吃空心菜的好时节，空心菜也叫蕹菜、藤藤菜、通心菜等，茎秆是空的，叶子鲜嫩。它里含有丰富的膳食纤维，有助于肠道健康，能够排出体内多余毒素和胆固醇，因此有“膳食纤维冠军”的美誉。

推荐吃法，腐竹炒空心菜。搭配腐竹，颜色好看，味道鲜美，吃起来微咸带香，一口下去“嘎嘣”脆，堪称下饭神器！

食材：腐竹1块，空心菜2把，大蒜，葱，盐，蚝油，红椒1个

做法：1干腐竹用热水泡软，切片备用

2空心菜清洗，掰段，红椒清洗，切条，大蒜切碎

3锅里放油，爆香大蒜末，放进腐竹，翻炒，加入红椒条

4倒进空心菜段，翻炒均匀，食材变软即可

5起锅前，加入盐，蚝油，味美提成。

第五种：冬瓜——消暑补水冠军

冬瓜是夏季的时令蔬菜，外表是白色的，肉洁白如雪，籽粒整齐排列如珍珠项链。

它里面的水分特别多，每100克冬瓜的可食用部分含有96.9克水分，比丝瓜和黄瓜的含水量都要高，是夏季"消暑圣品"，有“夏季第一瓜”的美誉。

推荐吃法，冬瓜绿豆汤。该汤品具有清热解毒、消暑利湿等功效，尤其适合夏季或湿热环境中食用，是预防中暑的经典饮品。

食材；冬瓜1块，绿豆1把，冰糖

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