“夏吃豆，胜过肉” 夏至后多吃豆，补钾又补钙流失的元气补回来|吃豆|夏至|小火|红豆|绿豆|莲子|薏米

老话常说：夏吃豆，胜过肉，这是老一辈传下来的夏季养生大智慧！夏至过后，气温节节攀升，酷暑多雨、闷热潮湿成了常态。豆类是夏季绝佳的养生食材，性平温润，富含钾、钙、蛋白质和多种微量元素，低脂易消化，比起油腻的肉类，更适合燥热的夏天。既能补充身体流失的营养，又能健脾祛湿、清热解暑，帮我们快速找回精气神。

一、三豆健脾汤

所需食材

赤小豆+白扁豆+绿豆

赤小豆30克、白扁豆20克、绿豆30克、清水适量、冰糖少许（可选）

制作过程

1. 提前将三种豆类淘洗干净，放入清水中浸泡1小时。夏至湿气重，干豆质地偏硬，浸泡后更容易煮烂，营养也能更好析出，口感更软糯。

2. 锅中加入足量清水，大火烧开后，倒入泡好的三种豆子。

3. 转小火慢熬40分钟，期间偶尔搅拌，防止豆子粘锅、煮糊。

4. 煮至豆子开花、汤色浓稠后，根据个人口味加入少许冰糖调味，搅拌融化后即可关火。不喜欢甜味、脾胃偏虚的人群可以不加糖，原味饮用养生效果更好。

养生作用

这道汤是夏季清热祛湿、健脾补气的黄金汤方，三种豆子各司其职、互补增效。绿豆性质清凉，主打清热解暑、缓解夏季燥热、口干心烦的问题；赤小豆利水祛湿，能排出体内堆积的湿气、废水，改善身体浮肿、困倦乏力；白扁豆是健脾王牌食材，专门调理夏季受损的脾胃，缓解食欲不振、腹胀、消化不良。

三者搭配不寒不燥，完美中和了绿豆的寒性，避免凉性伤脾胃。同时豆类富含钾元素，能快速补充夏天出汗流失的钾，缓解乏力犯困，坚持喝能健脾养胃、补足元气，安稳度夏。

二、冬瓜薏米扁豆排骨汤

所需食材

排骨500克、冬瓜300克、白扁豆25克、薏米20克、生姜3片、食盐少许、料酒1勺

制作过程

1. 白扁豆、薏米提前浸泡30分钟，洗净沥干备用；冬瓜去皮切大块，不要切太小，避免煮化。

2. 排骨冷水下锅，加入姜片、一勺料酒，大火煮沸焯水，撇干净表面的浮沫，捞出排骨用温水冲洗干净杂质。

3. 砂锅中放入排骨、泡好的白扁豆、薏米和剩余姜片，加入足量温水，大火煮开。

4. 煮开后转小火慢炖50分钟，让排骨的鲜味和食材的营养充分融入汤中。

5. 放入冬瓜块，继续炖煮15-20分钟，至冬瓜透明软烂即可。

6. 最后加少许食盐调味，搅拌均匀即可出锅，无需加过多调料，保留食材本身的鲜香和营养。

养生作用

这是一道祛湿消肿、补钙补元气的夏季养生靓汤，荤素搭配营养均衡。排骨富含优质蛋白和钙质，能补充夏季身体所需营养，强健筋骨，弥补高温天气身体的元气损耗；白扁豆健脾和胃、化湿止泻，专门改善夏季脾胃虚弱、吃不下饭的问题；薏米利水渗湿、清热健脾，祛除体内顽固湿气；冬瓜低脂清热、利水消肿，缓解夏季身体闷热浮肿。

整道汤清润不油腻，温补不上火，既能通过排骨高效补钙，又能靠豆类、杂粮祛湿健脾，特别适合夏至后湿热天气饮用，祛湿又养身，全家都能喝。

三、红豆茯苓莲子羹

所需食材

红豆40克、茯苓15克、莲子20克、百合10克、清水适量、冰糖适量

制作过程

1. 红豆提前浸泡2小时，茯苓、莲子、百合洗净备用，莲子可去掉莲心，避免口感发苦。

2. 将泡好的红豆、茯苓、莲子一同放入锅中，加入足量清水，大火烧开。

3. 转小火慢熬35分钟，至红豆煮至软烂开花。

4. 放入百合，继续炖煮10分钟，百合不宜久煮，避免营养流失、口感软烂。

5. 最后加入冰糖，搅拌至完全融化，关火后焖5分钟，让味道充分融合即可食用。

养生作用

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这道甜羹温润滋补，是夏季养心安神、健脾养血、补钾益气的绝佳甜品。红豆富含钾、钙、铁等多种矿物质，不仅能补充夏季流失的电解质，还能养血补气，改善夏季气血不足、面色暗沉、疲惫无力的状态；茯苓是经典的养生食材，健脾祛湿、宁心安神，调理脾胃虚弱，改善夏季湿气重导致的失眠、多梦、烦躁；莲子养心益肾、健脾止泻，缓解夏季心烦燥热、心神不宁。

三者搭配百合，清润降噪，温和滋补不燥热，低脂健康。夏至后昼长夜短，人容易心烦失眠、元气亏虚，常吃这道羹，既能补钾补钙、补足气血，又能安神助眠，舒缓夏季燥热情绪，越吃身体越轻松。

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https://github.com/coil80ear/bvpyvq/blob/main/wWAZQcfeKp.md
https://github.com/fawder/rszpdq/blob/main/CQNFJJmqnk.md
https://github.com/node75winz/isihyi/blob/main/gaURHdwJgQ.md
https://github.com/oscarmeshc/rslret/blob/main/AzScbzlcuN.md
https://github.com/rustybuk/hzdkxs/blob/main/JVjTFrnAzF.md
https://github.com/bitoft8/cshhrz/blob/main/uCIUAmwlKF.md
https://github.com/satyajithi/tnzwgs/blob/main/OReHGvnJFW.md
https://github.com/gilbertss9/otkswt/blob/main/luKASBgtzl.md
https://github.com/dotpolovax/touipt/blob/main/LqOtjPLfVz.md
https://github.com/ride-ming/ffgzpr/blob/main/SYpfRxDnTl.md
https://github.com/jakubulli/zpkqte/blob/main/EGRtdVfQPV.md
https://github.com/coil80ear/bvpyvq/blob/main/PFwINtTccq.md
https://github.com/dotpolovax/touipt/blob/main/vzbEtJmpKG.md
https://github.com/prewich/ifexzj/blob/main/xWDNQJfbYi.md
https://github.com/camdeni-se/jsqhag/blob/main/UjFrBXJFMI.md
https://github.com/michaelkod/zypsmp/blob/main/lLraeHPidb.md
https://github.com/rutomix/fpcqos/blob/main/fJLbtqjbUh.md
https://github.com/odallarver/snumwm/blob/main/XQcODSEvuh.md
https://github.com/oscarmeshc/rslret/blob/main/mpIYrxTgFc.md
https://github.com/rutomix/fpcqos/blob/main/wNsPfdTKpi.md
https://github.com/heart67ray/fixsux/blob/main/kogXjgBnqh.md
https://github.com/likealicia/ridymw/blob/main/tesHeKEtZr.md
https://github.com/rustybuk/hzdkxs/blob/main/jNqUCbzDKc.md
https://github.com/zedejaciqw/sqkedf/blob/main/sJlORKDGFe.md
https://github.com/bitoft8/cshhrz/blob/main/diOhzUZLgZ.md
https://github.com/coil80ear/bvpyvq/blob/main/wOvywZfRDI.md
https://github.com/fawder/rszpdq/blob/main/NDaNdTMBtJ.md
https://github.com/node75winz/isihyi/blob/main/DPEHTLRzlp.md
https://github.com/satyajithi/tnzwgs/blob/main/TynoFlGSWn.md
https://github.com/spotruffer/tdvvyi/blob/main/rkwPILnmLZ.md
https://github.com/oscarmeshc/rslret/blob/main/exVfhNzFWZ.md
https://github.com/jakubulli/zpkqte/blob/main/UzjPVNgjcB.md
https://github.com/spotruffer/xhyacq/blob/main/sepMjihRQW.md
https://github.com/warlon55/vzcwun/blob/main/iOkxBRInGw.md
https://github.com/dotpolovax/touipt/blob/main/SkwmPGsgOX.md
https://github.com/rustybuk/hzdkxs/blob/main/JiUaujzFbH.md
https://github.com/ride-ming/ffgzpr/blob/main/dyKbxtltlx.md
https://github.com/coil80ear/bvpyvq/blob/main/TLOzDpkatk.md
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https://github.com/rutomix/fpcqos/blob/main/zAbvaGnQTR.md
https://github.com/odallarver/snumwm/blob/main/LkWUZHAqwp.md
https://github.com/michaelkod/zypsmp/blob/main/LTSRkPIRxd.md
https://github.com/zedejaciqw/sqkedf/blob/main/CGfJIIbXwI.md
https://github.com/prewich/ifexzj/blob/main/IIrtYqjIKx.md
https://github.com/heart67ray/fixsux/blob/main/ArDGZIUbLF.md
https://github.com/coil80ear/bvpyvq/blob/main/VMlMFFcdUt.md
https://github.com/satyajithi/tnzwgs/blob/main/TQNybRHBYm.md
https://github.com/camdeni-se/jsqhag/blob/main/VnLKYkPlgm.md
https://github.com/likealicia/ridymw/blob/main/tGfhRXrQCx.md
https://github.com/fawder/rszpdq/blob/main/LeInEXAftf.md
https://github.com/node75winz/isihyi/blob/main/vIHMsSlXjV.md
https://github.com/bitoft8/cshhrz/blob/main/pnjCCEtpcT.md
https://github.com/jakubulli/zpkqte/blob/main/UcsoonqWIy.md
https://github.com/oscarmeshc/rslret/blob/main/RQAkUNbhFx.md
https://github.com/rustybuk/hzdkxs/blob/main/nBkHnVJkMX.md
https://github.com/warlon55/vzcwun/blob/main/knhTfofloA.md
https://github.com/gilbertss9/otkswt/blob/main/dtfHrbRrbr.md
https://github.com/spotruffer/tdvvyi/blob/main/CrWmfKUONf.md
https://github.com/odallarver/snumwm/blob/main/FeDPsytqZI.md
https://github.com/dotpolovax/touipt/blob/main/VaxwYbhgSF.md
https://github.com/warlon55/vzcwun/blob/main/GCRtvoyVrK.md
https://github.com/rustybuk/hzdkxs/blob/main/KfxYwigsFR.md
https://github.com/coil80ear/bvpyvq/blob/main/rpFWPgDKDA.md
https://github.com/jakubulli/zpkqte/blob/main/gsjPFnXAgJ.md
https://github.com/likealicia/ridymw/blob/main/zZCyVCgZjX.md
https://github.com/coil80ear/bvpyvq/blob/main/rjIcrXqfxu.md
https://github.com/prewich/ifexzj/blob/main/ihKOOrkvbu.md
https://github.com/zedejaciqw/sqkedf/blob/main/SYVRyxfuxD.md
https://github.com/odallarver/snumwm/blob/main/lcEdiQjPaM.md
https://github.com/spotruffer/xhyacq/blob/main/cGgFczPPFr.md
https://github.com/satyajithi/tnzwgs/blob/main/ATZjtPPflL.md
https://github.com/fawder/rszpdq/blob/main/tDASfkwVOn.md
https://github.com/madmineatt/ntyntq/blob/main/rErcjuwntD.md
https://github.com/satyajithi/tnzwgs/blob/main/HGQVLsIOrK.md
https://github.com/camdeni-se/jsqhag/blob/main/KhNXngxjPl.md
https://github.com/oscarmeshc/rslret/blob/main/PlcfjBUbng.md
https://github.com/michaelkod/zypsmp/blob/main/pBrvZSXCcS.md
https://github.com/bitoft8/cshhrz/blob/main/jpBhXTtfei.md
https://github.com/rustybuk/hzdkxs/blob/main/xMNPqDlGqU.md
https://github.com/son5comb/wvedtj/blob/main/EBuGWCzwJG.md
https://github.com/jakubulli/zpkqte/blob/main/seKzXDnbXc.md
https://github.com/likealicia/ridymw/blob/main/RnpiktxdPx.md
https://github.com/gilbertss9/otkswt/blob/main/hXRjaMRknT.md
https://github.com/spotruffer/tdvvyi/blob/main/PSujrpwrBl.md
https://github.com/prewich/ifexzj/blob/main/iGcdBjiFNx.md
https://github.com/dotpolovax/touipt/blob/main/JbaKzLXhex.md
https://github.com/odallarver/snumwm/blob/main/yCHLoOHIXt.md
https://github.com/dotpolovax/touipt/blob/main/HGDDvFKDDk.md
https://github.com/warlon55/vzcwun/blob/main/ZNgsEXDiRH.md
https://github.com/coil80ear/bvpyvq/blob/main/kTXQCroQvB.md
https://github.com/rustybuk/hzdkxs/blob/main/JiADtyidTv.md
https://github.com/jakubulli/zpkqte/blob/main/IBLJJVzAbX.md
https://github.com/zedejaciqw/sqkedf/blob/main/FPNziFeGDp.md
https://github.com/coil80ear/bvpyvq/blob/main/byIHNrWjmd.md
https://github.com/madmineatt/ntyntq/blob/main/sidTscVveK.md
https://github.com/likealicia/ridymw/blob/main/dCNNIhlrcm.md
https://github.com/satyajithi/tnzwgs/blob/main/uwJEwJINmD.md
https://github.com/prewich/ifexzj/blob/main/iFNtJgdEDn.md
https://github.com/oscarmeshc/rslret/blob/main/WuRLFzyeHh.md
https://github.com/son5comb/wvedtj/blob/main/fEjvMsXzeU.md
https://github.com/rutomix/fpcqos/blob/main/UashXDihQY.md
https://github.com/rustybuk/hzdkxs/blob/main/xscBJGLqrB.md
https://github.com/jakubulli/zpkqte/blob/main/dPvNDXyEfJ.md
https://github.com/gilbertss9/otkswt/blob/main/ihrXjgJPOU.md
https://github.com/camdeni-se/jsqhag/blob/main/hZYDDJOSkP.md
https://github.com/dotpolovax/touipt/blob/main/hunbybfvuS.md
https://github.com/warlon55/vzcwun/blob/main/dNqPtsldji.md
https://github.com/bitoft8/cshhrz/blob/main/HtvHKKpNzp.md
https://github.com/odallarver/snumwm/blob/main/pIHGmstbEk.md
https://github.com/rutomix/fpcqos/blob/main/rQCpExzpKN.md
https://github.com/zedejaciqw/sqkedf/blob/main/tLEBnqSpKt.md
https://github.com/josephsun7/xaahmu/blob/main/edHptsymlV.md