夏吃苦赛进补，多吃3苦，祛湿气、清肝火，健康舒服过夏天|上火|夏天|清肝火|湿气|进补

老话讲：春养肝，夏清心，夏吃苦，胜进补。进入夏季，气温飙升、雨水增多，人体内肝火旺、湿气重、心火盛。

很多人莫名口干口苦、心烦易怒、脸上出油长痘、浑身困重、吃啥都没胃口，其实都是“湿热上火”惹的祸。甜味生湿、辛辣助火，唯独苦味食材清热、泻火、祛湿、静心。夏天适当吃点“苦”，不是受罪，是给身体大扫除、降火气、排湿毒。

一、苦瓜排骨汤

食材

苦瓜、排骨、生姜、少许食盐、料酒

详细制作过程

1. 排骨剁成小块，冷水下锅，加姜片、少许料酒焯水，煮沸撇净浮沫，捞出用温水冲洗干净。

2. 苦瓜洗净，对半切开，挖干净内部白瓤和籽（减少苦味、不寒凉），切成大块备用。

3. 排骨、姜片放入砂锅，加入足量清水，大火烧开转小火慢炖40分钟。

4. 放入苦瓜块，继续炖煮15分钟，至苦瓜变软入味。

5. 最后加少许食盐调味即可，清淡不油腻。

养生作用

苦瓜被称为“夏季清火第一菜”，清心火、降肝火、凉血祛湿。

夏天心烦气躁、熬夜上火、口干口苦、长痘出油，多吃苦瓜能快速清空体内燥热。

搭配排骨温润滋补，中和苦瓜寒性，清热不伤脾胃，祛湿不耗气血。

常喝这道汤，能改善夏季湿热重、身体闷热、疲惫乏力，降火又祛湿，全家都适合。

二、辣拌苦菊海带丝

食材

苦菊、干海带丝、大蒜、小米辣、生抽、香醋、少许香油、熟白芝麻（参数丨图片）

详细制作过程

1. 海带丝提前泡发，清洗干净，放入沸水中焯水2分钟，捞出过凉沥干水分。

2. 苦菊摘洗干净，切成小段；大蒜切末、小米辣切圈备用。

3. 碗中调凉拌汁：生抽、香醋、少许盐、蒜末、小米辣、香油搅拌均匀。

4. 将苦菊、海带丝放入大碗，淋上凉拌汁，撒少许白芝麻。

5. 充分翻拌均匀，入味即可食用。

养生作用

苦菊清热除烦、清肝泻火、利水利湿，专门缓解夏季肝火旺盛、情绪烦躁、失眠多梦；

海带丝软坚散结、清湿热、消水肿，排出体内堆积湿浊。

这道凉拌菜清爽解腻、低脂刮油，清肝火、祛湿气、通肠道。

适合夏天大鱼大肉吃多、腹胀油腻、身体笨重、脸油头油的人，越吃身体越轻松。

三、芥蓝炒牛肉

食材

芥蓝、牛里脊、生姜、生抽、少许淀粉、食用油、食盐

详细制作过程

1. 牛里脊切成薄片，加生抽、少许淀粉、少许食用油抓匀，腌制10分钟，肉质更嫩不柴。

2. 芥蓝摘掉老叶、削掉老根，清洗干净切斜刀段。

3. 锅中烧水，少许盐油，下入芥蓝焯水30秒，捞出沥干备用，保持翠绿爽口。

4. 热锅凉油，下入牛肉片大火快速滑炒，炒至变色立刻盛出。

5. 留底油，放姜片爆香，倒入芥蓝翻炒，加入少许盐调味。

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6. 最后倒入牛肉，大火快速翻炒均匀即可出锅。

养生作用

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https://github.com/donxalbert/kxmeqa/blob/main/202606030_nVxlghTBYw.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_yrcUoHGZrE.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_CoWwyeXqtS.md
https://github.com/batesarah/lmchjp/blob/main/202606030_XXiqDnuKuw.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_PihUQkkPhF.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_zJDeXnwZbV.md
https://github.com/spanadam/eotvoh/blob/main/202606030_kPOPMFsBcZ.md
https://github.com/jamietilla/ppssje/blob/main/202606030_HIqDzsBWiS.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_gdMqGZVhRP.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_ULnMJTMPyU.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_gQkiRZnrDo.md
https://github.com/anykka/qmyepd/blob/main/202606030_rKMvILkBli.md
https://github.com/gasdevin/jprduw/blob/main/202606030_ByXYLVMhqC.md
https://github.com/draindebto/etzoog/blob/main/202606030_tPhwOYVZIn.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_RlKPQEWuql.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_QaZfPXSCPy.md
https://github.com/batesarah/lmchjp/blob/main/202606030_vXywuRjhLo.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_bGqNHMYavl.md
https://github.com/spanadam/eotvoh/blob/main/202606030_LkYkvnlgfj.md
https://github.com/gasdevin/jprduw/blob/main/202606030_oLzyRodUAL.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_CKUVVzNOPc.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_kxwGIbttlv.md
https://github.com/anykka/qmyepd/blob/main/202606030_sRfpIpgsJb.md
https://github.com/draindebto/etzoog/blob/main/202606030_cLnpWrvgVy.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_zcdRmATqot.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_gTaxhYfegb.md
https://github.com/gasdevin/jprduw/blob/main/202606030_HaliNulHyA.md
https://github.com/batesarah/lmchjp/blob/main/202606030_GGaDNsAGhl.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_bEyeLrFLvS.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_izmtscvdrb.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_eDrMyGbLQR.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_XQWGUGfgDn.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_TVMBzjrFcN.md
https://github.com/anykka/qmyepd/blob/main/202606030_nSWgyjnhTR.md
https://github.com/draindebto/etzoog/blob/main/202606030_qrPoavbYKG.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_pqJDQAFEBM.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_DhcYZqLsMw.md
https://github.com/gasdevin/jprduw/blob/main/202606030_ulgcRXrlzh.md
https://github.com/batesarah/lmchjp/blob/main/202606030_oAdInejuvd.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_AjjMwaVxze.md
https://github.com/draindebto/etzoog/blob/main/202606030_reSWuOpNhE.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_hTeDqtakHL.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_QjuHiWSiAD.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_apuNBrlJjd.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_mEoIskfxSv.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_xrqaVcTwQM.md
https://github.com/batesarah/lmchjp/blob/main/202606030_dTliJNNTYI.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_dGDpszRWIJ.md
https://github.com/draindebto/etzoog/blob/main/202606030_nvyRPtSKQI.md
https://github.com/gasdevin/jprduw/blob/main/202606030_RmjopQdZlu.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_EUeldERfer.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_ZNHqZtTShT.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_SNTYMwbUgI.md
https://github.com/spanadam/eotvoh/blob/main/202606030_THoFjozyxy.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_PLpSwVyEtX.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_EmVrQhHiVz.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_ZsdGDUKlEg.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_LODxdGNCeA.md
https://github.com/draindebto/etzoog/blob/main/202606030_zaUtnfcOjK.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_pRatTTNEIr.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_uqJUDzEQmc.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_ZrSYKzlhtB.md
https://github.com/spanadam/eotvoh/blob/main/202606030_HdyxbwnQuK.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_rmmpSXkucW.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_rXzcTkQmEk.md
https://github.com/gasdevin/jprduw/blob/main/202606030_heFlTDLvCM.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_kyMAdVbIYZ.md
https://github.com/draindebto/etzoog/blob/main/202606030_MyDDTRNMfY.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_OwgehtzHAV.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_rDUTSWrPZD.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_bYWlgEJRCs.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_gqgPasmDiB.md
https://github.com/gasdevin/jprduw/blob/main/202606030_rYNZjggSKe.md
https://github.com/spanadam/eotvoh/blob/main/202606030_OdYODqUQLD.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_kdLkxSEsRA.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_rgqoRwBtAn.md
https://github.com/draindebto/etzoog/blob/main/202606030_wvFYMYvDgL.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_jUIFPxvUtD.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_YdBqoDBTkd.md
https://github.com/gasdevin/jprduw/blob/main/202606030_fOjQavClFT.md
https://github.com/spanadam/eotvoh/blob/main/202606030_liWvpmJRjr.md
https://github.com/draindebto/etzoog/blob/main/202606030_gbmrKnMghf.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_cfOIFSFrsE.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_tDvzNUGfXp.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_AQNEqPtNdq.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_nWkVGVwhFW.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_zIrBvhkGiY.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_ivWUmadHEJ.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_ZaLCVJJZNL.md
https://github.com/spanadam/eotvoh/blob/main/202606030_iLwpbmSScw.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_KkmcrhJWZC.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_FwxuQCHvQY.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_wRFBGTScqo.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_PogTpiGkjn.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_sEqVDlaGPE.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_iCmVAwhxqt.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_fZSXShUwQR.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_xHnIOuTiei.md
https://github.com/s1bkmnh/avhvdb/blob/main/202606030_jazYCfDwMj.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_VyzFCZPVcL.md