三伏天，少吃黄瓜茄子，使劲吃这3种“祛湿菜”，安康过伏天！

三伏天，少吃黄瓜茄子，使劲吃这4种“祛湿菜”，安康过伏天！

三伏天是一年中最热、最湿、最耗身体的时间段。

很多人夏天越吃越累、越睡越困、浑身黏腻、小肚子胀气、大便不成形、脸上出油长痘，其实不是天太热，而是体内湿气堵满了。

很多家庭夏天最爱吃黄瓜、茄子，觉得清爽解暑。

但从日常食补角度来说：

黄瓜性寒、茄子偏凉，三伏天人体脾胃阳气最弱，长期大量吃寒凉蔬菜，会损伤脾胃、锁住湿气。

越吃凉，湿气越排不出去，人就容易：虚胖、乏力、没精神、换季生病。

老辈人常说：伏天祛湿，一年少病。

三伏想要安稳度夏、不积湿、不疲乏，不用吃药调理，靠家常饭菜就够了。

今天分享4道三伏天专属天然祛湿家常菜，都是温和养脾胃、快速排湿气的食材，老少都能吃，做法简单家常，坚持吃整个三伏，身体清爽轻快，安稳过伏天。

温馨提示：本文为家常食补分享，仅作日常养生调理，不替代药物治疗，身体不适请及时就医。

第一道：清炒冬瓜虾皮（利水渗湿、消浮肿、解暑腻）

适合人群

三伏天浑身浮肿、脸肿眼肿、双腿沉重、爱出汗黏腻、吃饭没胃口的人

食材准备

冬瓜400克、干虾皮一小把、大蒜3瓣、葱花少许、少许食盐、少许生抽、食用油少许

详细制作步骤

1、冬瓜去皮去瓤，切成厚薄均匀的薄片，太薄容易炒烂，太厚不入味，薄片口感最好。

2、虾皮用温水快速冲洗一遍，洗掉浮盐和杂质，沥干水分备用；大蒜切片。

3、热锅倒入少许食用油，油微热下入蒜片和虾皮，小火煸炒出香味，虾皮微微微黄即可，不要炒糊。

4、倒入冬瓜片，开大火快速翻炒2分钟，让冬瓜均匀裹上油脂和香味。

5、沿锅边淋入少许清水，盖上锅盖中小火焖煮3分钟，冬瓜会慢慢出水变软。

6、冬瓜变透明软烂后，加少许食盐、一点点生抽调味，大火翻炒收汁。

7、最后撒上葱花即可出锅，清淡爽口、不油不腻。

食补作用

冬瓜是三伏天最平价的利水祛湿食材，水分充足、性质温和，不寒凉伤脾胃。

夏季湿气重导致的身体浮肿、体内废水堆积、闷热烦闷，常吃冬瓜可以帮助身体代谢多余水分和湿气，缓解浑身沉重、四肢乏力的状态。

搭配虾皮提鲜补钙，清淡开胃，夏天没胃口、积食胀气，吃它特别合适，越吃身体越清爽。

打开网易新闻 查看精彩图片

第二道：蒜蓉炒赤小豆秋葵（健脾祛湿、清热解乏、提亮气色）

适合人群

三伏天脸色暗沉出油、身体湿热重、困倦嗜睡、体内垃圾多的人

食材准备

秋葵250克、熟赤小豆50克、大蒜5瓣、食盐少许、蚝油少许、食用油适量

详细制作步骤

1、提前将赤小豆洗净煮熟煮软烂，沥干水分备用（一次可以多煮点冷藏备用）。

2、秋葵清洗干净，去掉头尾，斜刀切成段；大蒜剁成蒜末。

3、锅中烧水，水开加少许盐和油，下入秋葵焯水30秒，捞出过一遍凉水，锁住翠绿口感和营养。

4、热锅热油，下入一半蒜末爆香，倒入秋葵大火快速翻炒1分钟。

5、加入煮好的赤小豆，继续翻炒均匀。

6、加少许食盐、一勺蚝油调味，翻炒入味。

7、最后放入剩余蒜末，增香提味，翻炒均匀即可出锅。

食补作用

赤小豆是公认的家常祛湿好物，主打温和健脾、利水排湿，相比红豆，祛湿效果更好，不燥热、不寒凉，三伏天吃刚刚好。

秋葵清爽清热、润而不腻，能缓解夏季湿热带来的烦躁、疲惫、皮肤油腻。

两者搭配，一边养脾胃、一边排湿气，非常适合三伏天长期吃，湿气慢慢排空，人不困不累、气色干净通透。

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第三道：山药炒茼蒿（养脾化湿、温补脾胃、告别虚累）

适合人群

脾胃虚弱、吃凉就胀、三伏天体虚乏力、容易腹泻、精神差的人

食材准备

铁棍山药1根、新鲜茼蒿300克、大蒜3瓣、盐少许、少许鸡精、食用油

详细制作步骤

1、铁棍山药去皮，切成细条，立刻放入清水中浸泡，防止氧化发黑。

2、茼蒿摘掉老根、烂叶，清洗干净，切成小段备用。

3、大蒜切片备用。锅中烧水，水开下入山药条焯水1分钟，去除黏液，吃起来不涩口。

4、热锅倒油，下入蒜片爆香，倒入焯好水的山药，中火翻炒1分钟。

5、放入茼蒿段，转大火快速翻炒，茼蒿断生变软即可。

6、加少许盐、少许鸡精调味，快速翻拌均匀，立刻关火出锅。

食补作用

三伏祛湿重在养脾，脾胃强健，湿气才能自动排出。

铁棍山药温补脾胃、补虚益气，修复夏天被冷饮、凉菜损伤的脾胃，性质极其温和，老人小孩、脾胃虚寒都能吃。

茼蒿清热和胃、理气祛湿，缓解夏季脾胃气滞、腹胀、没胃口。

这道菜是温补+祛湿双结合，不寒不凉、不伤正气，专门改善三伏天脾虚生湿、浑身虚累、精神萎靡的问题，越吃脾胃越稳，湿气越少。

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第四道：薏米胡萝卜炒荷兰豆（清湿排毒、清爽解暑、轻身减脂）

适合人群

体内湿气重、虚胖赘肉多、体内代谢差、夏天容易燥热上火的人

食材准备

炒熟薏米60克、荷兰豆200克、胡萝卜半根、蒜末少许、盐少许、食用油

详细制作步骤

1、薏米提前用干锅小火翻炒至微黄（生薏米偏凉，炒过更温和，适合三伏吃），煮熟备用。

2、荷兰豆去两头老筋，清洗干净；胡萝卜去皮切菱形薄片。

3、锅中烧水，水开下入荷兰豆、胡萝卜片焯水40秒，捞出沥干水分，保持脆嫩口感。

4、热锅少油，下入蒜末爆香，倒入胡萝卜和荷兰豆大火翻炒1分钟。

5、加入煮好的熟薏米，继续翻炒均匀。

6、加少许食盐调味，翻炒入味即可出锅，全程大火快炒，口感清脆清爽。

食补作用

炒薏米是三伏天最佳温和祛湿食材，去除了寒性，专养脾胃、利水渗湿、帮助身体代谢堆积的湿气和垃圾。

荷兰豆健脾和中、解腻清暑，胡萝卜润燥养胃，三者搭配，清湿不伤身、解暑不寒凉。

长期三伏天食用，能改善身体湿气堆积导致的虚胖、身体厚重、代谢缓慢，整个人越来越轻快、清爽。

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三伏祛湿总结

三伏天最怕「贪凉积湿」。

一味吃黄瓜、茄子等寒凉蔬菜，看似解暑，实则伤脾藏湿，越养越虚。

这四道家常祛湿菜，温而不燥、凉而不寒：https://github.com/campbellanne578/dakshp/blob/main/jhzWiZ.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/KMoQMO.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/nepgeR.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/fMHqya.md
https://github.com/johnsondonna5/shxtcr/blob/main/OXEtuJ.md
https://github.com/thomasmichael83/dtjygc/blob/main/VKSACK.md
https://github.com/medinajoseph810/bovhep/blob/main/ixZckA.md
https://github.com/rogersrachel3993/mluwxm/blob/main/kMbWXA.md
https://github.com/hallchris9442/ypfhvx/blob/main/upcRSI.md
https://github.com/averyemily071/tzzkvy/blob/main/STjKMo.md
https://github.com/romerocandice3355/hrojqm/blob/main/sncKZb.md
https://github.com/sanchezangelica93/uctrqw/blob/main/EjbZsd.md
https://github.com/deanscott3417/kkhcje/blob/main/fOWetn.md
https://github.com/sandersjames8877/jktipq/blob/main/KFodZM.md
https://github.com/steinlauren52/boctsk/blob/main/rtHwen.md
https://github.com/campbellanne578/dakshp/blob/main/OdYtvx.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/lAprMU.md
https://github.com/bowershaley3690/sraixy/blob/main/uQmIxT.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/ezHQfu.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/dYmujf.md
https://github.com/thomasmichael83/dtjygc/blob/main/eGdZox.md
https://github.com/johnsondonna5/shxtcr/blob/main/ygoEhc.md
https://github.com/rogersrachel3993/mluwxm/blob/main/ezbdYH.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/hWfBjl.md
https://github.com/averyemily071/tzzkvy/blob/main/NnwFVr.md
https://github.com/medinajoseph810/bovhep/blob/main/HrrMOW.md
https://github.com/hallchris9442/ypfhvx/blob/main/vXhiEs.md
https://github.com/deanscott3417/kkhcje/blob/main/rmowSO.md
https://github.com/romerocandice3355/hrojqm/blob/main/XfbQxY.md
https://github.com/steinlauren52/boctsk/blob/main/xRtBWe.md
https://github.com/campbellanne578/dakshp/blob/main/hjynVX.md
https://github.com/sanchezangelica93/uctrqw/blob/main/buqlhW.md
https://github.com/sandersjames8877/jktipq/blob/main/hjfUCr.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/CQMicR.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/SuqyUQ.md
https://github.com/bowershaley3690/sraixy/blob/main/iqMbdF.md
https://github.com/thomasmichael83/dtjygc/blob/main/jRnhQS.md
https://github.com/rogersrachel3993/mluwxm/blob/main/ysOWqZ.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/UmejBl.md
https://github.com/averyemily071/tzzkvy/blob/main/AoEfvQ.md
https://github.com/hallchris9442/ypfhvx/blob/main/LnpKnI.md
https://github.com/romerocandice3355/hrojqm/blob/main/wEawgO.md
https://github.com/deanscott3417/kkhcje/blob/main/uoEZvl.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/qsBdfc.md
https://github.com/johnsondonna5/shxtcr/blob/main/CoMlQI.md
https://github.com/steinlauren52/boctsk/blob/main/icSbEm.md
https://github.com/campbellanne578/dakshp/blob/main/NpSSOd.md
https://github.com/sanchezangelica93/uctrqw/blob/main/XJpzLw.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/wrOrZh.md
https://github.com/bowershaley3690/sraixy/blob/main/ujraCi.md
https://github.com/sandersjames8877/jktipq/blob/main/kyUirM.md
https://github.com/medinajoseph810/bovhep/blob/main/MvoMyQ.md
https://github.com/rogersrachel3993/mluwxm/blob/main/shjEAw.md
https://github.com/thomasmichael83/dtjygc/blob/main/OjyNwl.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/aIwsHx.md
https://github.com/averyemily071/tzzkvy/blob/main/vHeGCr.md
https://github.com/hallchris9442/ypfhvx/blob/main/hyXAmL.md
https://github.com/campbellanne578/dakshp/blob/main/dkNvDs.md
https://github.com/deanscott3417/kkhcje/blob/main/nVEMbk.md
https://github.com/rogersrachel3993/mluwxm/blob/main/etbdLh.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/QFBjYY.md
https://github.com/steinlauren52/boctsk/blob/main/weNczB.md
https://github.com/romerocandice3355/hrojqm/blob/main/maCYMU.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/mbdzOP.md
https://github.com/johnsondonna5/shxtcr/blob/main/bPPrmI.md
https://github.com/bowershaley3690/sraixy/blob/main/jWzoWE.md
https://github.com/sandersjames8877/jktipq/blob/main/CrTjLn.md
https://github.com/sanchezangelica93/uctrqw/blob/main/TirfAv.md
https://github.com/medinajoseph810/bovhep/blob/main/qYnjlT.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/AJeGir.md
https://github.com/thomasmichael83/dtjygc/blob/main/MUJKMU.md
https://github.com/averyemily071/tzzkvy/blob/main/dlGQtv.md
https://github.com/hallchris9442/ypfhvx/blob/main/zbdlnW.md
https://github.com/campbellanne578/dakshp/blob/main/owsudl.md
https://github.com/deanscott3417/kkhcje/blob/main/xluQyn.md
https://github.com/rogersrachel3993/mluwxm/blob/main/NCrOdt.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/vmLKOM.md
https://github.com/steinlauren52/boctsk/blob/main/pKzvdL.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/nCxsaJ.md
https://github.com/romerocandice3355/hrojqm/blob/main/GuQYap.md
https://github.com/sanchezangelica93/uctrqw/blob/main/uWmUWY.md
https://github.com/sandersjames8877/jktipq/blob/main/pXtIQq.md
https://github.com/bowershaley3690/sraixy/blob/main/QEMIqm.md
https://github.com/johnsondonna5/shxtcr/blob/main/muxzbK.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/crtBxS.md
https://github.com/hallchris9442/ypfhvx/blob/main/WKmbvp.md
https://github.com/medinajoseph810/bovhep/blob/main/jDfmuj.md
https://github.com/thomasmichael83/dtjygc/blob/main/shCqLH.md
https://github.com/campbellanne578/dakshp/blob/main/ltjlZC.md
https://github.com/averyemily071/tzzkvy/blob/main/MIQyaj.md
https://github.com/deanscott3417/kkhcje/blob/main/cytIqY.md
https://github.com/rogersrachel3993/mluwxm/blob/main/zbhTlW.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/aixzAW.md
https://github.com/steinlauren52/boctsk/blob/main/YbhmYE.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/KtVYnB.md
https://github.com/romerocandice3355/hrojqm/blob/main/RUPlBj.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/MbWrNv.md
https://github.com/thomasmichael83/dtjygc/blob/main/wltCEF.md
https://github.com/sanchezangelica93/uctrqw/blob/main/qHZQuZ.md
https://github.com/bowershaley3690/sraixy/blob/main/HcSiqS.md
https://github.com/deanscott3417/kkhcje/blob/main/JYUQYT.md
https://github.com/johnsondonna5/shxtcr/blob/main/NuwsTc.md
https://github.com/sandersjames8877/jktipq/blob/main/sHxprt.md
https://github.com/campbellanne578/dakshp/blob/main/nIrZpr.md
https://github.com/hallchris9442/ypfhvx/blob/main/ftvshW.md
https://github.com/medinajoseph810/bovhep/blob/main/JXTjxG.md
https://github.com/averyemily071/tzzkvy/blob/main/QYhPQl.md
https://github.com/rogersrachel3993/mluwxm/blob/main/cYhwJF.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/ZudyaV.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/hIXmbj.md
https://github.com/steinlauren52/boctsk/blob/main/XmvweU.md
https://github.com/romerocandice3355/hrojqm/blob/main/fiCxLA.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/SDBEbZ.md
https://github.com/johnsondonna5/shxtcr/blob/main/toKMNu.md
https://github.com/sanchezangelica93/uctrqw/blob/main/uPYACV.md
https://github.com/sandersjames8877/jktipq/blob/main/WqmIqM.md
https://github.com/averyemily071/tzzkvy/blob/main/uEGbqM.md
https://github.com/bowershaley3690/sraixy/blob/main/gUjRgB.md
https://github.com/thomasmichael83/dtjygc/blob/main/yMOjZI.md
https://github.com/medinajoseph810/bovhep/blob/main/ZgqAlP.md
https://github.com/rogersrachel3993/mluwxm/blob/main/ZudfUj.md
https://github.com/deanscott3417/kkhcje/blob/main/rYnvDl.md
https://github.com/campbellanne578/dakshp/blob/main/nZFrko.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/bPKMAd.md
https://github.com/hallchris9442/ypfhvx/blob/main/AjfBql.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/eGOdYT.md
https://github.com/romerocandice3355/hrojqm/blob/main/udzaJy.md
https://github.com/steinlauren52/boctsk/blob/main/WFhJks.md
https://github.com/farleyjennifer78/uhrgbd/blob/main/QEyGjl.md
https://github.com/johnsondonna5/shxtcr/blob/main/FMuDfT.md
https://github.com/sanchezangelica93/uctrqw/blob/main/dXGveY.md
https://github.com/bowershaley3690/sraixy/blob/main/fbetir.md
https://github.com/romerocandice3355/hrojqm/blob/main/RmbwYN.md
https://github.com/sandersjames8877/jktipq/blob/main/MuuWYh.md
https://github.com/deanscott3417/kkhcje/blob/main/cymIYt.md
https://github.com/hallchris9442/ypfhvx/blob/main/amZpxm.md
https://github.com/mccoyjacqueline3/mwmucl/blob/main/gOetBd.md
https://github.com/rogersrachel3993/mluwxm/blob/main/lsoQLa.md
https://github.com/averyemily071/tzzkvy/blob/main/ojehVD.md
https://github.com/rodriguezalyssa6/bakgoq/blob/main/XfaWSU.md
https://github.com/thomasmichael83/dtjygc/blob/main/cXsOQf.md
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整个三伏坚持换着吃，湿气排干净，脾胃养结实，轻轻松松安稳过伏天，少疲惫、少生病！