立秋后，使劲吃这菜，一健脾胃、二通便排毒、三强免疫，别不懂吃|三强|南瓜|小火|山药|木耳|美味菜肴|香菇

立秋昼夜温差变大，很多人脾胃运化变差，容易腹胀、排便不畅，抵抗力也跟着下降。南瓜作为秋季应季食材，软糯香甜，养护脾胃的效果十分突出，膳食纤维丰富，还可以帮助提升身体抵抗力。下面分享四道南瓜家常菜肴，做法简单，老少皆宜，适合立秋之后经常吃。

一、南瓜香菇炒肉片

食材：老南瓜350克，干香菇6朵，瘦猪肉220克，生姜2片，少许生抽，食盐，少量食用油。

制作过程：干香菇提前用温水泡发，泡软之后挤干水分切成片，泡香菇的水可以过滤留着备用。老南瓜去掉外皮和瓜籽，切成薄厚均匀的薄片。瘦肉切成薄片，加入少许生抽抓匀腌制十分钟。锅中倒入少量食用油，下入姜片爆香，放入肉片翻炒至变色盛出备用。锅中留底油，放入香菇翻炒出香味，倒入南瓜片持续翻炒两分钟，把过滤后的香菇水倒入锅中，盖上锅盖小火焖煮八分钟，焖到南瓜变得软糯。再把炒好的肉片倒回锅中，开大火收一下汤汁，加入适量食盐调味，翻拌均匀就可以出锅。

养生亮点：经过盛夏暑热消耗，不少人脾胃虚弱，吃一点东西就肚子胀。南瓜质地绵柔，很好消化，能够温和养护脾胃。香菇里面含有多种营养物质，帮助增强身体免疫能力，瘦肉补充优质蛋白。南瓜当中充足的膳食纤维，可以促进肠道蠕动，改善排便不通畅的困扰。整道菜荤素搭配，不油不腻，立秋食用，健脾胃的同时帮助肠道代谢毒素。中老年朋友肠胃功能减弱，常吃这道菜，负担小，营养好吸收。

二、南瓜小米粥

食材：老南瓜300克，小米140克，少量大米。

制作过程：南瓜去皮去籽，切成小块。小米和大米淘洗干净，不要反复揉搓，防止表层营养流失。锅中加入足量清水，大火烧开之后，下入小米、大米，转小火熬煮三十分钟。再放入南瓜块，继续小火熬二十五分钟，熬煮过程当中时不时搅动锅底，防止糊锅。煮到南瓜完全化开，粥变得浓稠金黄就完成。不需要放糖，南瓜自带清甜，原汁原味食用最佳。

养生亮点：小米本身就是养胃的经典食材，搭配南瓜，双重滋养脾胃。很多人秋天肠胃敏感，容易便秘或者大便不成形，这道粥温和调理肠胃。丰富的膳食纤维加快肠道代谢，减少垃圾堆积。早上空腹喝一碗，肠胃暖暖的，唤醒脾胃运化能力。脾胃是后天之本，脾胃养护到位，营养能够被充分吸收，身体的抵抗力自然能够得到提升。这道粥做法简单，厨房新手也能轻松做好，适合全家早餐食用。

三、南瓜木耳蒸鸡块

食材：老南瓜320克，干木耳一小把，鸡块350克，生姜3片，少许食盐，料酒。

制作过程：木耳提前冷水泡发，仔细清洗干净泥沙，撕成小朵。鸡块剁成小块，冷水下锅，放入姜片、少许料酒，大火焯水，撇净表面血沫，捞出用温水冲洗干净。取一个大盘子，盘底铺上切好的南瓜厚块，上面铺木耳，最上层摆放鸡块。蒸锅加水大火烧开，把盘子放入蒸锅，大火蒸四十分钟，蒸到鸡肉熟透，南瓜软糯。出锅撒上少量食盐调味即可，全程不用放油，保留食材本味。

养生亮点：蒸制的烹饪方式最大程度锁住食材营养，不会产生过重的油脂负担。南瓜养护脾胃，木耳可以帮助肠道清理代谢废物，鸡肉补充蛋白质，助力提高身体免疫力。立秋之后气温起伏，脾胃弱的人很容易被换季影响。这道菜清补不燥热，既能够调理脾胃，又可以帮助通便排毒，秋天吃再合适不过。蒸出来的汁水不要倒掉，可以直接饮用，营养都溶在汤汁里面。

四、南瓜山药豆腐汤

食材：老南瓜280克，铁棍山药250克，嫩豆腐一块，葱花，食盐少许，少量食用油。

制作过程：南瓜去皮切小块，山药去皮切滚刀块，泡入清水防止氧化发黑。嫩豆腐切成小块，放入淡盐水当中浸泡五分钟，煮的时候不容易碎。锅中放少许油，把南瓜简单翻炒一分钟，加入足量清水，大火烧开。下入山药块，小火炖煮二十分钟，煮到南瓜、山药半熟，放入豆腐块，继续小火炖煮十五分钟。煮到南瓜山药完全软糯，加入食盐调味，撒上葱花即可出锅。

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养生亮点：这是一道全素的鲜美的汤品，脾胃虚弱，不想吃荤食的时候就做它。南瓜、山药强强联合，加固脾胃功能，豆腐植物蛋白丰富，增强体质。多种食材当中的膳食纤维协同作用，帮助肠道蠕动，改善大便干结。秋天很多人吃肉多，肠胃负担重，喝一碗素汤，清润舒服，不给肠胃添压力。老人小孩都适合喝，胃口不好的时候，喝上一碗，开胃又养人。

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https://github.com/browncurtis1/ftmngi/blob/main/20260811_ucvQtgYjqS.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_wqAlXLSWxn.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_twGCFIjifk.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_ddwmQfHQRY.md
https://github.com/robinsonmargaret867/qwgoyt/blob/main/20260811_kWOIYAjWVy.md
https://github.com/andersoncameron6404/dkkkce/blob/main/20260811_OHtHjdNOcu.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_urEoSVlpTd.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_BhoZXSrZRf.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_DUGageGgRg.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_UKbVASNAkq.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_faqHAJeTcu.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_ktxdiKnzDm.md
https://github.com/casewillie5/pzziij/blob/main/20260811_MwpvGQcjCT.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_IBNzygNBnV.md
https://github.com/ruizjennifer1/gogias/blob/main/20260811_DcBxnJxWuF.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_XOcMlFqWME.md
https://github.com/taylorgregory81/etmvwy/blob/main/20260811_yqDHnOTgxd.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_BnFyBopxEs.md
https://github.com/andersonelizabeth3/mzzpqz/blob/main/20260811_GBWKAAMNhz.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_lBjzqIPTiY.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_uzHxUjBwGQ.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_aBllTVGFMQ.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_dhksiAkmty.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_dmVwwgTAdw.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_fAqvarTdro.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_NoTfguHtpU.md
https://github.com/andersoncameron6404/dkkkce/blob/main/20260811_MgppsQJqyY.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_GDRLnsdWOY.md
https://github.com/robinsonmargaret867/qwgoyt/blob/main/20260811_YQJHFoYvUI.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_PjuTtRTaUc.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_XgSNkRdcWT.md
https://github.com/casewillie5/pzziij/blob/main/20260811_ytaRYhYBCa.md
https://github.com/ruizjennifer1/gogias/blob/main/20260811_SrNBAUchZh.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_LTdTuoVYgN.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_DWrDzqdgZD.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_AEhMLXrtdu.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_pssQRdajzb.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_nCxYtPIOpN.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_MUVnMGnhib.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_VlaZNUzUhT.md
https://github.com/andersonelizabeth3/mzzpqz/blob/main/20260811_bNStdSjdNj.md
https://github.com/taylorgregory81/etmvwy/blob/main/20260811_cOrluvqPZP.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_srxUombHEj.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_oGroPbKZee.md
https://github.com/robinsonmargaret867/qwgoyt/blob/main/20260811_EWuaoUNdLg.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_LYxBRONwMo.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_xwGFrfZMol.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_ykfQEbSyid.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_evuXXFNEit.md
https://github.com/casewillie5/pzziij/blob/main/20260811_uVHpsxZOmc.md
https://github.com/ruizjennifer1/gogias/blob/main/20260811_JPimCTTubL.md
https://github.com/andersoncameron6404/dkkkce/blob/main/20260811_efDpspNyBY.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_UYIpqxqGnS.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_jZjcSNyPXb.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_nDTLHchAEV.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_DVscEdgZTU.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_oIfCUnOZie.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_SwwklliFLt.md
https://github.com/taylorgregory81/etmvwy/blob/main/20260811_vMIJgBESvu.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_RkUKnvUITF.md
https://github.com/robinsonmargaret867/qwgoyt/blob/main/20260811_isZKbrYdmn.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_YZCKaxJaDS.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_BoZnBLrwxI.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_wXkkqRHQDb.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_zYOndZLOlr.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_eWRGejvgyd.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_mehPYeJkyt.md
https://github.com/andersonelizabeth3/mzzpqz/blob/main/20260811_yqXWpkNwDJ.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_MZEwKIvTFM.md
https://github.com/casewillie5/pzziij/blob/main/20260811_rHnAsMTRsy.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_mKiQcLRaRk.md
https://github.com/andersoncameron6404/dkkkce/blob/main/20260811_NerYbaxexG.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_MkLXVSfqCC.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_iRPVYgpzke.md
https://github.com/ruizjennifer1/gogias/blob/main/20260811_MzWqihBEKh.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_lkQADjnvul.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_BuYumwuUiu.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_VsCTyUlzSr.md
https://github.com/robinsonmargaret867/qwgoyt/blob/main/20260811_MYtPWiEeYm.md
https://github.com/taylorgregory81/etmvwy/blob/main/20260811_SUmxKXNpWq.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_mvFKIfbkCo.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_TdtFgjOBvn.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_scqTfyWhfE.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_uXDdekaENe.md