进入梅雨季，建议：少吃猪肉、多吃4样，祛湿健脾、浑身都轻松！|健脾|冬瓜|山药|梅雨季|猪肉|芡实|薏米|赤小豆

进入梅雨季，建议：少吃猪肉、多吃4样，祛湿健脾、浑身都轻松！

嘿，朋友们！随着日历一页页翻过，我们迎来了让人又爱又恨的梅雨季。这天气就像孩子的脸，说变就变，一会儿阳光灿烂，一会儿又阴雨连绵。空气里弥漫着湿漉漉的气息，仿佛整个世界都被泡在了水里。

梅雨季带来的可不止是浪漫的雨中漫步，还有不少让人头疼的问题。首先，湿气就像个不速之客，悄悄钻进我们的身体。很多人会感觉浑身乏力，就像被绑了沙袋一样，做什么都提不起精神。而且，食欲也跟着下降，看到平时爱吃的美食都没了胃口。家里的东西也容易受潮发霉，衣服总是晾不干，散发着一股难闻的味道，连墙壁都开始“冒汗”。

据专家研究，在梅雨季，人体的湿气会比平时增加20% - 30%，这会导致身体的免疫力下降，更容易生病。因此在生活中，大家要做好与吃好，在这个特殊的季节里，我们一定要好好照顾自己，和湿气来一场较量！

对于饮食来说，梅雨时节，要少吃猪肉：

为什么梅雨季要少吃猪肉？

中医认为，梅雨天脾胃本就受湿气困阻，运化能力下降。猪肉性偏滋腻、脂肪含量高，吃多了容易：

加重脾胃负担，导致腹胀、消化不良
助湿生痰，让身体更沉重
湿热内蕴，引发口苦、舌苔厚腻

在此建议大家，多吃4样食物，能帮助我们祛湿健脾，让浑身都轻松起来。

1. 薏米：祛湿小能手

薏米可是祛湿界的明星。它就像一个勤劳的清洁工，能把我们身体里的湿气一点点清扫出去。薏米中含有丰富的蛋白质、维生素和矿物质，具有利水渗湿、健脾止泻的功效。

推荐吃法面，薏米红豆粥。梅雨健脾祛湿，不寒凉。

食材：炒薏米 30g、赤小豆 30g、大米少量（可不放）、清水、冰糖按需

重点提醒

1祛湿选赤小豆，圆粒红豆补血、祛湿效果差；

2一定要用炒薏米，生薏米性寒，梅雨季久喝伤脾胃。

预处理

薏米、赤小豆洗净，冷水浸泡 2 小时以上，隔夜泡更易煮烂。

普通砂锅做法

泡好的豆子连泡豆水倒入锅中，加足量清水，大火烧开；
转小火慢熬 40 分钟，煮至赤小豆开花、薏米软糯；
想当主食喝粥可加一小把大米同煮；
出锅前 10 分钟放冰糖调味，搅匀即可。

2. 鸭肉：梅雨季“首选肉”

梅雨季多吃鸭肉，祛湿清暑，比猪肉更养人

梅雨季湿热缠人，猪肉油腻滋腻，吃多加重湿气；鸭肉性微凉，滋阴、利水、清湿热，专门适配闷热潮湿天气，不易积食困脾，是顺应时节的高级养生智慧。

推荐吃法，酸萝卜老鸭汤（梅雨清湿开胃，解腻不生湿）

食材：老鸭半只、袋装泡酸萝卜 300g、泡椒 5-6 个、生姜、大葱、料酒、白胡椒粉、少许食用油

前期处理去腥去油（关键）

老鸭剁大块，冷水下锅，放姜片、葱段、一勺料酒焯水；
煮出大量浮沫后捞出，温水冲洗干净，沥干；
酸萝卜冲洗一下，切长条；泡椒对半剪开，减轻咸味。

炖煮步骤

锅里放少量油，下姜片、葱段、泡椒、酸萝卜小火翻炒 2 分钟，炒出酸香；
倒入足量开水，放入焯好的鸭肉，大火煮沸；
转最小火，盖盖慢炖 90 分钟，炖到鸭肉软烂；
想吃配菜可加山药 / 海带再炖 20 分钟；
尝味再放盐，酸萝卜本身很咸，一般不用多加盐，撒少许白胡椒即可。

3. 山药：健脾高手
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山药是一种药食同源的食材，具有健脾益胃、滋肾益精的功效。在梅雨季，多吃山药可以增强脾胃的运化功能，提高身体的免疫力。

推荐吃法，山药莲子芡实汤。是经典的"健脾三件套"，对精神疲倦、大便溏泻有调理作用。

食材：干芡实 20g、干莲子 20g、铁棍山药 1 根、茯苓 10g（可选，祛湿更强）、红枣 3 颗、冰糖少许、清水

预处理

芡实、莲子、茯苓洗净，提前浸泡 1 小时；莲子可去掉芯，减少苦味、不寒凉。
山药去皮切滚刀块，泡清水防止氧化发黑。

炖煮步骤

砂锅加足量清水，放入芡实、莲子、茯苓、红枣，大火烧开；
转小火炖 30 分钟，煮至芡实微微变软；
下入山药块，继续小火炖 25 分钟，全部食材软糯；
出锅前加少量冰糖融化即可，清淡饮用更佳。

4. 冬瓜：清热先锋

冬瓜是夏季的时令蔬菜，也是清热祛湿的好选择。它含水量高，含有丙醇二酸，能利尿消肿、清热解暑，且热量极低，吃多也不发胖。

推荐吃法面，冬瓜海带汤。梅雨祛湿清爽款，低脂解闷。

食材：冬瓜 400 克、干海带 1 大把、生姜 2 片、葱花、少许盐、白胡椒粉、几滴香油

提前处理

干海带温水泡 30 分钟，反复搓洗去泥沙、海盐，切宽条；鲜海带直接冲洗切块。
冬瓜洗净，想祛湿效果更好就不去外皮，切厚片。

烹饪步骤
https://github.com/visionlunc/klpjef/blob/main/qCVfHE.md
https://github.com/bomfors/oiqcph/blob/main/CGFvaU.md
https://github.com/fernisheso/jqxzyn/blob/main/ezQLPj.md
https://github.com/tsuruyani/uyyxpn/blob/main/oUdwQw.md
https://github.com/filipemade/zletjl/blob/main/TbYUhQ.md
https://github.com/ptbenca/ksreva/blob/main/eMUlkz.md
https://github.com/bayexj/tohwaq/blob/main/nQrjVU.md
https://github.com/anmachine1/cooiis/blob/main/hhKbjM.md
https://github.com/alex1tx/qozpgh/blob/main/QaZrRM.md
https://github.com/mirofly105/tmevcm/blob/main/nHrbhS.md
https://github.com/plow7desig/akqyrb/blob/main/KIyOGd.md
https://github.com/hummelstar/byklmh/blob/main/rzbehK.md
https://github.com/violetitle/wdkwbd/blob/main/USeoEY.md
https://github.com/bluefact3/eayxag/blob/main/tmQvpj.md
https://github.com/devsuningb/gxkpwf/blob/main/lvPgdT.md
https://github.com/pkuzzo/zrerpz/blob/main/OYSYSb.md
https://github.com/cfastan/yqdctx/blob/main/vhlIdx.md
https://github.com/fernisheso/jqxzyn/blob/main/TgIpWM.md
https://github.com/ptbenca/ksreva/blob/main/GOdDEd.md
https://github.com/rekeis/yhjkbz/blob/main/Inzumt.md
https://github.com/filipemade/zletjl/blob/main/ixtEby.md
https://github.com/bomfors/oiqcph/blob/main/EBiEzf.md
https://github.com/bayexj/tohwaq/blob/main/JGQEpD.md
https://github.com/visionlunc/klpjef/blob/main/qIbWXE.md
https://github.com/mccrizzter/dxvcyu/blob/main/pEnGnz.md
https://github.com/plow7desig/akqyrb/blob/main/leHctt.md
https://github.com/tsuruyani/uyyxpn/blob/main/LedtGu.md
https://github.com/hether-zz/qojkkl/blob/main/kWZDHE.md
https://github.com/bluefact3/eayxag/blob/main/MECgsu.md
https://github.com/anmachine1/cooiis/blob/main/lKSfqo.md
https://github.com/alex1tx/qozpgh/blob/main/CCBcAS.md
https://github.com/violetitle/wdkwbd/blob/main/QGSZry.md
https://github.com/mirofly105/tmevcm/blob/main/TnteEQ.md
https://github.com/pkuzzo/zrerpz/blob/main/tGuUCE.md
https://github.com/hummelstar/byklmh/blob/main/OroKOz.md
https://github.com/devsuningb/gxkpwf/blob/main/afSUFK.md
https://github.com/cfastan/yqdctx/blob/main/meAyfY.md
https://github.com/filipemade/zletjl/blob/main/lnAEIJ.md
https://github.com/rekeis/yhjkbz/blob/main/rqnUvO.md
https://github.com/fernisheso/jqxzyn/blob/main/GgCBbK.md
https://github.com/ptbenca/ksreva/blob/main/lrKvTU.md
https://github.com/visionlunc/klpjef/blob/main/suuqEf.md
https://github.com/mccrizzter/dxvcyu/blob/main/bZtTdc.md
https://github.com/bomfors/oiqcph/blob/main/iktpWK.md
https://github.com/bayexj/tohwaq/blob/main/GrgNbf.md
https://github.com/cfastan/yqdctx/blob/main/bUTnrh.md
https://github.com/alex1tx/qozpgh/blob/main/ndxXic.md
https://github.com/hummelstar/byklmh/blob/main/TNvgaK.md
https://github.com/anmachine1/cooiis/blob/main/dNlCeA.md