夏天常吃蒸菜，少生病！这4道经典家常蒸菜，健脾又养胃，全家都特别爱吃

我家老大十岁那年夏天，刚入伏几天，晚上还算清爽，白天却闷得像锅盖扣在头上。那天他放学回家，饭碗推得老远，嘴里说着没胃口，筷子碰两下就停。更要命的是，连喝了两口冰凉饮料，转天就开始喊肚子胀，脸色有点发黄，连爱吃的红烧肉都看一眼就摇头。

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我和他妈不跟他硬讲道理，先照着老辈人那句夏蒸不夏炒来办事。中午我蒸了一盘香菇蒸滑鸡，鸡肉薄嫩、香菇清香，汤汁不油不腻，米饭端上去他就开始刨，吃完还主动说肚子舒服。我看他不是“意志不行”，是夏天脾胃被潮湿和油腻拖住了。

夏天的闷热潮湿，很多人胃口差不是因为不想吃，而是脾胃在“打小算盘”。油腻吃多就容易积食上火，嘴里发黏、身体乏力没精神，人一累就更想躺着不动。老辈人说夏蒸不夏炒，意思很朴实，清蒸少油少火，食物更软烂好消化，脾胃负担轻，吃得进去就不容易出岔子。

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我在家这几年总结，夏天给一家老小做蒸菜，别追求大鱼大肉，荤素搭配、味道清淡、做法别复杂，靠的是蒸出来的“温润”和“入味”。下面这四道我家轮着做，孩子吃得下，老人也能吃，吃完不顶不撑，反倒越吃越顺口。

第一道，香菇蒸滑鸡。

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我一般用半只三黄鸡，鸡肉剁小块，洗净后用清水泡一会儿去血水，沥干水分。干香菇几朵提前泡发，洗净切片先铺盘底。鸡肉里加姜丝、葱段、生抽、蚝油、料酒，再加少许淀粉和一点点食用油抓匀，腌15分钟。香菇上面铺均匀鸡肉，上锅水开后大火蒸20分钟，出锅撒葱花就行。

这道菜我最看重的是清淡不燥。鸡肉温补益气，香菇健脾养胃、也更偏向祛湿理气。夏天孩子容易食欲差、老人容易乏力没劲，清蒸这种口味更容易让胃慢慢“接上线”。http://www.beike.zhifuyuan.top/Article/details/64877010.sHtML
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打开网易新闻 查看精彩图片

第二道，土豆胡萝卜蒸牛肉。

我用牛肉300克切薄片，别切得太厚，不然蒸不透就发柴。加姜丝、生抽、蚝油、淀粉和少许食用油抓匀，腌20分钟，肉更嫩滑。土豆和胡萝卜去皮切薄片，先铺在盘底，上面放腌好的牛肉，水开上锅大火蒸25分钟，蒸到牛肉软烂、蔬菜入味就可以。
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土豆和胡萝卜是我家夏天“常备菜”，它俩偏健脾和胃，能帮着消化、也更能应对湿热带来的不舒服。牛肉补气血、强筋骨，整盘菜荤素平衡，补身不燥热，老人腿脚有劲，孩子精神也更稳。我们家夏天不太追求辣和重油，重口味上来容易把脾胃顶住。

第三道，山药蒸肉饼。

铁棍山药一根去皮切厚片，先平铺盘底防粘连。猪肉馅250克里加姜末、葱花，再加生抽、盐和少许淀粉，顺一个方向搅拌上劲，肉饼的口感就会更扎实。把肉馅压成平整肉饼，放在山药上面。水开后中火蒸18分钟，出锅淋少许生抽提香，撒葱花就行。

山药这东西在我们山东家里是“硬通货”，不光是口感绵，关键是它偏向健脾益气，固护脾胃。猪肉馅在夏天蒸着吃也更温润，不用大火煎炸那套。家里老人夏天容易脾胃虚，孩子也会有积食腹胀的情况，这道菜往往能让饭量慢慢回来，肚子也更轻。

第四道，肉末蒸茄子。

长条茄子2根洗净，整根放盘里水开上锅先蒸10分钟，蒸到软烂好撕。另起热锅少油，下猪肉末100克炒到变色，再加蒜末、生抽、蚝油炒出香味，调成肉末酱汁。把蒸软的茄子撕成细条铺整齐，淋上肉末酱汁，再回锅蒸3分钟入味，最后撒葱花。

茄子在夏天很对路子，清热解暑、活血祛湿。搭配肉末，不用炒太久也不需要油烟味，清爽里带着开胃的劲儿。上火闷热、湿气重、大便不畅的人，往往觉得这道菜更顺口，越吃越不觉得堵。

说到这里，我想把“为什么要蒸”讲得更具体一点。蒸的优势不在花里胡哨，而在温度和油脂控制。夏天很多人胃不舒服，最怕的就是油多、火猛、刺激重。清蒸让食物更软烂，肉类纤维被蒸到更容易咀嚼消化，蔬菜也更容易入味。再加上这些菜里用到的食材大多偏温润或偏清化，比如香菇、山药、土豆胡萝卜、茄子，口味上更适合脾胃在夏季潮湿里“需要轻一点”。

你要是问我做蒸菜怎么把全家吃得都舒服，我有几个家里能用的小规矩。

第一，腌制时间别太短。鸡肉腌15分钟、牛肉腌20分钟、肉馅搅拌上劲，都是为了让味道从内部进去，蒸出来更嫩更稳。

第二，别忽视铺底。香菇铺底、土豆胡萝卜铺底、山药铺底，都是让底下先吸收蒸汽和汤汁，整盘都香。

第三，蒸的时间按食材调整。鸡肉20分钟、牛肉25分钟、山药肉饼18分钟、茄子先蒸10分钟再蒸3分钟，这些时间是我家反复试出来的，不是玄学。

第四，盐和油都克制。蚝油和生抽本身就有咸味，调味别再一上来猛加。老人和孩子口味都偏敏感，清淡一点吃得久。

这四道菜在我家不仅是“菜谱”，也是节气里的应对手册。孩子夏天容易因为空调风和冰饮料闹肚子，老人则更怕油腻积滞、睡不踏实。我们家常见的情况是，油腻一多就开始上火，嗓子干、口里发苦、饭吃不香。蒸菜吃一段时间，大家的反应往往很直接：饭碗吃得稳，肚子没那么撑，精神也就慢慢起来。

还有个细节我说得直一点。很多人夏天嘴上说要清淡，做出来却还是“清淡不清淡”。比如只是把油少放一点，但仍然会煎炒到很焦，或者味精、辣椒、重酱一股脑加进去。脾胃这时候不是只看油多少，它更怕刺激和负担叠加。清蒸的路线，油脂少、口味稳，锅里只有蒸汽和食物本身的香气，这种稳定感对脾胃很友好。

我从网上也看过一些关于夏季饮食的科普，核心点大致一致：闷热潮湿时，人体更容易出现湿困脾胃的表现，饮食应避免过于油腻和生冷刺激，选择易消化、温和的做法更容易缓解食欲下降和消化不良。中医里常讲暑湿与脾的关系，现代营养角度也强调规律、清淡、足量蛋白质和蔬菜，蒸煮这类烹饪方式确实更容易把“好吃但不费劲”做到位。

关键还是落到家常。你把蒸菜端上桌，全家吃得下，才算真正解决问题。

最近我家又出现一次“夏天闹脾胃”的小插曲。老二十岁左右，前一天吃了炸鸡和冰奶茶，第二天早饭就只喝了半碗粥。老人看得直皱眉，嘴上说算了算了，我心里知道得赶紧把节奏拉回来。晚饭我做了土豆胡萝卜蒸牛肉，牛肉薄片软烂，配菜吸汤，孩子吃得快，饭粒都擦干净。那天晚上他没说肚子胀，睡觉也没翻来覆去。家里人对这种变化最有感，谁也不爱把火气憋在肚子里。

其实我最喜欢蒸菜的一点是省心。夏天天热，做饭还要忙乎炒锅翻锅容易出汗出油烟，家里老人孩子闻着也烦。蒸锅上炉就行，蒸20分钟你去收拾桌子、洗点水果，时间刚好。蒸出来汤汁不浪费，盘底那点汁拌饭特别顶饿但不油腻，一顿能吃得干净。

你要是也在为夏天的胃口犯愁，可以从最简单的开始。香菇蒸滑鸡或山药蒸肉饼，两道里选一道给家里人试试。别一下子做四道把家吃撑了，脾胃需要的是稳定，不是轰炸。

我家每次做蒸菜，最期待的不是多名贵，而是下一顿全家还能坐得住，筷子动得勤，笑声也更响。夏天能把饭吃顺，人就不容易乱，家也就更稳。