夏至后，提醒大家：少吃猪肉，多吃这3样，清热解暑，安稳过夏|冬瓜|夏天|夏至后|清热解暑|猪肉|降火|鸭肉

夏至一过，真正的盛夏高温模式正式开启。天气闷热潮湿、阳气外浮、体内虚火旺盛，很多人会出现心烦燥热、口干口苦、没胃口、浑身乏力、晚上睡不踏实的情况。

老辈人常说：夏不食肥。夏至之后，一定要少吃猪肉这类油腻肥厚的肉类。猪肉湿气重、偏滋腻，夏天吃多了容易堵脾胃、生湿热、加重身体困重，越吃越累、越吃越没食欲。

一、柠檬酸梅鸭（清热降火）

食材准备

老鸭半只、青梅5颗、柠檬1个、生姜、大蒜、葱段、生抽、少许老抽、冰糖、料酒、食盐

详细制作步骤

1. 老鸭洗净切块，放入清水中浸泡15分钟泡出血水，减少腥味；生姜切片、大蒜拍碎、葱切段备用。

2. 鸭块冷水下锅，加入姜片、少许料酒，大火煮沸焯水，撇干净表面浮沫，煮2分钟捞出，用温水冲洗干净沥干。

3. 柠檬洗净，一半切片去籽（防止发苦），一半留着挤汁；青梅洗净备用。

4. 锅中少许底油，下入姜蒜葱段爆香，倒入鸭块中小火煸炒，把鸭皮油脂炒出来，炒至鸭块微微焦黄。

5. 加入一勺生抽、少许老抽、几颗冰糖翻炒上色，倒入没过鸭肉的热水，放入青梅、柠檬片。

6. 大火烧开后转小火慢焖40分钟，把鸭肉焖至软烂入味。

7. 最后开大火收浓汤汁，挤入新鲜柠檬汁，加少许盐调味，翻炒均匀即可出锅。

食疗详细作用

鸭肉是夏季唯一适合常吃的凉性肉类，清热滋阴、利水消肿，专门缓解夏至后的体热、虚火、心烦闷热。

夏天燥热容易口干、手心发热、心烦失眠，吃鸭肉不燥不腻、滋阴降火，不会像猪肉一样生湿长胖。搭配青梅和柠檬，酸甜开胃、生津止渴，专治夏天没胃口、吃不下饭。

整道菜清热解暑、健脾开胃、解腻消滞，油腻感极低，吃完浑身清爽不闷不燥，是夏至后必吃的黄金养生菜。

二、金汤酸菜鱼（低脂清爽）

食材准备

黑鱼1条、酸菜200g、小米辣、泡椒、姜片、蒜末、葱花、蛋清、淀粉、食盐、胡椒粉、料酒、黄灯笼辣椒酱

详细制作步骤

1. 黑鱼处理干净，鱼肉斜刀切成薄片，鱼骨剁成段；鱼片加入少许盐、胡椒粉、料酒抓洗去腥。

2. 鱼片沥干水分，加入半个蛋清、一勺淀粉、少许食用油，抓匀腌制10分钟，锁住水分，鱼片嫩滑不散。

3. 酸菜洗净切小段，清水冲洗一遍减轻咸味；姜蒜切好，泡椒、小米辣切圈备用。

4. 锅中少油，下入姜蒜、泡椒、黄灯笼辣椒酱炒出金黄酸香，倒入酸菜翻炒2分钟，炒干酸菜水汽。

5. 放入鱼骨翻炒片刻，加入足量开水，大火煮8分钟，煮出浓稠金黄鱼汤。

6. 捞出鱼骨和酸菜铺在碗底，锅中汤汁保持沸腾，转小火下入腌好的鱼片。

7. 鱼片定型浮起、微微发白即可关火，连汤带肉盛入碗中，撒葱花、淋少许热油激香即可。

食疗详细作用

夏季湿热重，容易脾胃呆滞、身体困重、食欲全无。鱼肉低脂高蛋白、性平清热，极易消化，不会给脾胃造成负担，适合夏季体虚乏力人群进补。

酸菜开胃生津、解腻化湿，金汤酸辣口感可以唤醒呆滞的脾胃功能，促进消化、化解夏季湿滞。

这道菜清补不燥热、祛湿不开火，既能补充夏季流失的营养和体力，又能清热祛湿、健脾开胃，夏天天热没胃口，吃它最舒服。

三、葱油手撕鸡（清爽低脂）

食材准备

三黄鸡半只、大葱、小葱、生姜、花椒、白芝麻、食盐、生抽、少许香醋、香油

详细制作步骤

1. 鸡肉清洗干净，冷水下锅，放入姜片、葱段、几粒花椒、少许料酒。

2. 大火煮开，转中小火煮20分钟，关火后焖10分钟，鸡肉更嫩更入味、不柴不硬。

3. 煮好的鸡肉捞出，过一遍冰水，肉质紧实Q弹、口感更清爽。

4. 放凉后用手顺着纹理撕成细条，整齐摆入盘中备用。

5. 碗中准备大量葱花、少许蒜末、白芝麻，淋上滚烫热油激出浓郁葱香味。

6. 加入两勺生抽、少许香醋、少许盐、少许香油，搅拌调成万能葱油酱汁。

7. 调好的酱汁均匀淋在鸡丝上，拌匀即可食用。

食疗详细作用

夏至后昼长夜短，人容易疲惫乏力、气虚犯困、精神差。鸡肉温中益气、补精养虚，补气血但不燥热，非常适合夏季气虚体弱、容易疲劳的人。

传统红烧、油炸鸡肉夏天吃容易上火，而葱油手撕鸡清淡低脂、清爽不油腻，最大程度保留鸡肉的营养，降低燥热属性。

大葱葱白可以疏风散热、通阳解暑，缓解夏季闷热带来的头晕乏力、精神萎靡。常吃这道菜，补气解乏、安神润燥，夏天不怕累、不怕闷，身体轻盈舒服。

四、冬瓜虾皮汤（清热降火）

食材准备

冬瓜350g、干虾皮20g、小葱、生姜、食盐、少许白胡椒粉、香油

详细制作步骤

1. 冬瓜去皮去瓤，切成均匀薄片；虾皮用温水冲洗一遍，去除盐分和杂质。

2. 锅中少许底油，下入姜片、虾皮小火煸炒，炒出鲜香味。

3. 加入足量清水大火烧开，放入冬瓜片。

4. 中火煮8分钟，煮至冬瓜通透软烂、汤汁发白浓郁。

5. 加少许盐、少许白胡椒粉调味，撒葱花、滴一滴香油即可。

食疗详细作用

冬瓜被称为夏季第一解暑瓜，性寒味甘，清热解暑、利水祛湿、清除体内夏季积热，专门改善夏至后身体闷热、湿气重、身体浮肿、口干烦躁。

虾皮补钙提鲜、温补不燥，中和冬瓜寒性，清热不伤脾胃。

整道汤清淡利水、清热降火、代谢体内湿热垃圾，夏天经常喝，脾胃清爽、无湿无热，安稳度过三伏盛夏。

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https://github.com/buddydamai/akefne/blob/main/202606030_RmLCOWTAuE.md
https://github.com/gasdevin/jprduw/blob/main/202606030_WMuUyfYOOr.md
https://github.com/gasdevin/jprduw/blob/main/202606030_SdAgXaNODH.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_EPpKLLjvVz.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_FVUAlICmvT.md
https://github.com/doganiprav/weklst/blob/main/202606030_wKnyekLqJb.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_GOBYtQydXc.md
https://github.com/jamietilla/ppssje/blob/main/202606030_HLifwktnLT.md
https://github.com/anykka/qmyepd/blob/main/202606030_ZFhEijdxhR.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_oSZQBRoLmO.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_saIIKmGbVa.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_GlxjQNnwGR.md
https://github.com/draindebto/etzoog/blob/main/202606030_DtZjPOmVhr.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_apkGWRzOCa.md
https://github.com/buddydamai/akefne/blob/main/202606030_XqsIukRwIc.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_xJIFvNkWyw.md
https://github.com/gasdevin/jprduw/blob/main/202606030_qUtGMJFXCr.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_jRwMnYIljE.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_AlBTNwzNXb.md
https://github.com/gasdevin/jprduw/blob/main/202606030_MONUkcUqLB.md
https://github.com/jamietilla/ppssje/blob/main/202606030_antkVPdmge.md
https://github.com/anykka/qmyepd/blob/main/202606030_XYKPZSXhKx.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_vAUuevnAat.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_YxqCvbXkPh.md
https://github.com/draindebto/etzoog/blob/main/202606030_WEOzPXJtHt.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_RxFZhklIsn.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_xQGEJPpAxZ.md
https://github.com/buddydamai/akefne/blob/main/202606030_NATjOqaDvT.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_IMUbXuocqj.md
https://github.com/doganiprav/weklst/blob/main/202606030_amgfkFSGDy.md
https://github.com/jamietilla/ppssje/blob/main/202606030_LnZAPmBVYH.md
https://github.com/gasdevin/jprduw/blob/main/202606030_lCQwaAPgZG.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_teOfAQSOdi.md
https://github.com/anykka/qmyepd/blob/main/202606030_eamKFixCXZ.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_ukybhWiodd.md
https://github.com/draindebto/etzoog/blob/main/202606030_cVFHxknaqT.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_fYkHHEskuS.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_xwVCGxECKB.md
https://github.com/buddydamai/akefne/blob/main/202606030_GFOBggpWyz.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_QkkxPiljIH.md
https://github.com/jamietilla/ppssje/blob/main/202606030_NIEDirRYeu.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_Mfxwuaaiyk.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_dDJjINgNLK.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_wnxFPKosrh.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_dzCKNkcBhg.md
https://github.com/draindebto/etzoog/blob/main/202606030_qPUQpUqotx.md
https://github.com/anykka/qmyepd/blob/main/202606030_jFEqUgxlYI.md
https://github.com/buddydamai/akefne/blob/main/202606030_HQYqjZUYQt.md
https://github.com/jamietilla/ppssje/blob/main/202606030_zCRocVyyEI.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_hyTRnKavux.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_VjQGEgFVjk.md
https://github.com/doganiprav/weklst/blob/main/202606030_dYFBqCzpBi.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_SfAZWmXWzh.md
https://github.com/anykka/qmyepd/blob/main/202606030_jmtuzDcYSA.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_rHblEuMFms.md
https://github.com/buddydamai/akefne/blob/main/202606030_CrKAgjwhgt.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_WDrohjggce.md
https://github.com/jamietilla/ppssje/blob/main/202606030_YacglPsMQn.md
https://github.com/draindebto/etzoog/blob/main/202606030_HOgmnKPfKX.md
https://github.com/draindebto/etzoog/blob/main/202606030_vjBaUUsnzL.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_GCrLYrgiqL.md
https://github.com/spanadam/eotvoh/blob/main/202606030_GCxsndLlhM.md
https://github.com/anykka/qmyepd/blob/main/202606030_FQfnAKTXTf.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_rYFqCnEUUg.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_ikyedYlDBI.md
https://github.com/jamietilla/ppssje/blob/main/202606030_fULSadvwhb.md
https://github.com/jamietilla/ppssje/blob/main/202606030_OfugdXhymQ.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_bZYvKfVvIJ.md
https://github.com/spanadam/eotvoh/blob/main/202606030_xxPittsPMW.md
https://github.com/anykka/qmyepd/blob/main/202606030_RjiOngLXkn.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_wAspltUAmL.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_AwtrZpdiOp.md
https://github.com/jamietilla/ppssje/blob/main/202606030_QtTiiBcYwQ.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_cmrhcQIDkc.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_GtSgpAuhTn.md
https://github.com/doganiprav/weklst/blob/main/202606030_nLxJzlXCGt.md
https://github.com/anykka/qmyepd/blob/main/202606030_uuTXgJooal.md
https://github.com/jamietilla/ppssje/blob/main/202606030_GUhtrnmgsg.md
https://github.com/spanadam/eotvoh/blob/main/202606030_zCjewVeMTK.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_vQesmzzGKO.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_vjrUhOLSFU.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_WShACsTSYW.md
https://github.com/jamietilla/ppssje/blob/main/202606030_TeuTTjpinO.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_yZEwivwsRZ.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_KkCvlMSyCJ.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_RZpUgqsFAs.md
https://github.com/gasdevin/jprduw/blob/main/202606030_LGozQyCqrO.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_skIvTHwUGZ.md
https://github.com/anykka/qmyepd/blob/main/202606030_XpCzGKgFbi.md
https://github.com/spanadam/eotvoh/blob/main/202606030_ueEgrunoWR.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_VPIslVobrh.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_KlmmAgrEVO.md
https://github.com/jamietilla/ppssje/blob/main/202606030_hnSbwFZIjg.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_lpEZqsCqHa.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_homFpQqsfl.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_WxYSIMoKsN.md
https://github.com/gasdevin/jprduw/blob/main/202606030_PgoEcqFbuK.md
https://github.com/spanadam/eotvoh/blob/main/202606030_RhCzWvXyqd.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_DccrWRlQEJ.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_WjnWgbnkar.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_uaoLkAZmtk.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_BewzMOXWXk.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_OIknCBVWvR.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_fHyJNemTum.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_CIiasRKriQ.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_CoCYKFVCJc.md
https://github.com/gasdevin/jprduw/blob/main/202606030_FhOheDejdR.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_ISEizAjNBe.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_RsvjPFdImD.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_tWAaMQpyEj.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_ACaVuzSbLT.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_YVGaeHDDrZ.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_CKZzUgButT.md
https://github.com/gasdevin/jprduw/blob/main/202606030_TYoBqdASab.md
https://github.com/gasdevin/jprduw/blob/main/202606030_vtIFCspbmV.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_BbbuCstgxo.md
https://github.com/anykka/qmyepd/blob/main/202606030_TDNaRRhQYJ.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_vyBmLBlpHG.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_AGJOKJVHMS.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_QKjVzMPVcl.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_RJdJTzPyxE.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_jKqZkqTVlv.md