夏季必吃5种食物，清热解暑又祛湿，安稳度过整个夏天|冬瓜|夏天|夏季|清热解暑|绿豆|脾胃|苦瓜

"夏养三伏，清热解暑、健脾祛湿是关键。绿豆汤消暑、冬瓜汤祛湿、醋泡姜开胃、苦瓜清心火、西红柿防晒，5种时令食材搭配简单食谱，助你清爽度夏。少吃冰多喝汤，养好脾胃为秋冬健康打基础。"

大家好，我是你们的美食小编。随着天气越来越热，一出门就像进了蒸笼似的，很多人都感觉没胃口、浑身乏力，甚至出现中暑的症状。

老话说“夏养三伏”，这段时间正是调整饮食、给身体“降降温”的关键时期。今天就跟大家分享5种适合夏天吃的食材，搭配简单易做的食谱，帮你轻松度过炎炎夏日。

为什么夏天饮食要格外注意？

夏天高温多雨，人体容易感受暑湿之气。很多人喜欢吃凉的东西，整天吹空调、喝冷饮，这样很容易导致脾胃受伤，容易出现食欲不振、腹泻等问题。

所以夏季饮食的核心就八个字：清热解暑、健脾祛湿。

第一种：绿豆——解暑第一名

说到夏天，绿豆绝对是当之无愧的“解暑担当”。绿豆性凉味甘，能清热消暑、利尿消肿。

推荐吃法：绿豆百合汤

绿豆提前浸泡2小时，加足量水大火煮开后转小火煮至开花，加入鲜百合和适量冰糖，再煮5分钟即可。放凉后饮用，比任何冷饮都解渴。

第二种：冬瓜——补水又消肿

冬瓜含水量高达96%，热量极低，夏天多吃既能补水又不怕长胖。中医认为冬瓜能清热利水、消肿解暑。

推荐吃法：冬瓜薏米排骨汤

排骨焯水后与提前泡好的薏米一起下锅，炖40分钟后加入冬瓜块，再炖20分钟，最后加盐调味。这款汤祛湿效果特别好，适合总觉得身体沉重的人。

第三种：生姜——冬吃萝卜夏吃姜

“冬吃萝卜夏吃姜”是有道理的。夏天人们吃生冷食物多，容易导致脾胃虚寒，生姜正好能温中散寒、促进食欲。

推荐吃法：醋泡姜

嫩姜洗净切片，用盐腌制半小时后挤干水分，放入干净玻璃瓶中，倒入没过姜片的米醋，加少量冰糖，密封冷藏3天即可。每天早上吃两三片，开胃又养生。

第四种：苦瓜——苦味清心火

苦瓜虽苦，但却是夏季养生的宝贝。它能清热解暑、清心明目，特别适合心火旺盛、容易烦躁长痘的人。

推荐吃法：苦瓜炒蛋

苦瓜去瓤切薄片，用盐腌制10分钟去除部分苦味，挤干水分后与鸡蛋液混合，热锅凉油快速翻炒即可。这样炒出来的苦瓜脆嫩，苦味适中。

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西红柿富含番茄红素和维生素C，能帮助皮肤抵抗紫外线伤害，酸甜的口感还能打开味蕾。

推荐吃法：糖拌西红柿

西红柿切块撒白糖，冷藏半小时后食用，酸甜冰凉特别解暑。想吃咸口的可以试试西红柿炒鸡蛋，加一点糖调味，拌饭一绝。

夏季饮食三点提醒

除了多吃以上五种食材，大家还要注意：https://github.com/laneupp/devesw/blob/main/233945_60920.md
https://github.com/sandboxclo/igiusn/blob/main/233945_42137.md
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https://github.com/alexalik83/ydokni/blob/main/233854_02747.md
https://github.com/column47te/vcadfa/blob/main/233848_19644.md
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https://github.com/mixyjejave/kodlbb/blob/main/233846_03467.md
https://github.com/sakukehota/vbgxmb/blob/main/233846_26828.md
https://github.com/alexalik83/ydokni/blob/main/233846_75771.md
https://github.com/column47te/vcadfa/blob/main/233844_50222.md
https://github.com/h-lady/wvhkeb/blob/main/233843_80844.md
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https://github.com/sandboxclo/igiusn/blob/main/233842_82682.md
https://github.com/nysivaczek/mufvjs/blob/main/233841_27269.md
https://github.com/laneupp/devesw/blob/main/233841_64068.md
https://github.com/mixyjejave/kodlbb/blob/main/233841_17246.md
https://github.com/faust7fact/vqtowf/blob/main/233841_48661.md
https://github.com/sakukehota/vbgxmb/blob/main/233840_26609.md
https://github.com/alexalik83/ydokni/blob/main/233840_99071.md
https://github.com/column47te/vcadfa/blob/main/233840_34318.md
https://github.com/h-lady/wvhkeb/blob/main/233840_48806.md
https://github.com/pointifica/kbmjfc/blob/main/233839_42835.md
https://github.com/sandboxclo/igiusn/blob/main/233839_32121.md
https://github.com/laneupp/devesw/blob/main/233838_14099.md
https://github.com/nysivaczek/mufvjs/blob/main/233838_26903.md
https://github.com/faust7fact/vqtowf/blob/main/233836_40753.md
https://github.com/mixyjejave/kodlbb/blob/main/233836_96049.md
https://github.com/sakukehota/vbgxmb/blob/main/233837_24919.md
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https://github.com/h-lady/wvhkeb/blob/main/233819_80998.md
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https://github.com/laneupp/devesw/blob/main/233805_51583.md
https://github.com/pointifica/kbmjfc/blob/main/233804_56786.md
https://github.com/sandboxclo/igiusn/blob/main/233804_42775.md
https://github.com/h-lady/wvhkeb/blob/main/233803_61280.md
https://github.com/sakukehota/vbgxmb/blob/main/233804_13076.md
https://github.com/mixyjejave/kodlbb/blob/main/233804_53925.md
https://github.com/nysivaczek/mufvjs/blob/main/233804_73559.md
https://github.com/column47te/vcadfa/blob/main/233803_97804.md
https://github.com/faust7fact/vqtowf/blob/main/233803_33836.md
https://github.com/pointifica/kbmjfc/blob/main/233800_20074.md
https://github.com/mixyjejave/kodlbb/blob/main/233800_81671.md
https://github.com/alexalik83/ydokni/blob/main/233800_51928.md
https://github.com/laneupp/devesw/blob/main/233759_77825.md
https://github.com/nysivaczek/mufvjs/blob/main/233759_29141.md
https://github.com/sandboxclo/igiusn/blob/main/233759_96384.md
https://github.com/sakukehota/vbgxmb/blob/main/233759_08377.md
https://github.com/faust7fact/vqtowf/blob/main/233759_42211.md
https://github.com/h-lady/wvhkeb/blob/main/233759_32382.md
https://github.com/column47te/vcadfa/blob/main/233759_25845.md
https://github.com/alexalik83/ydokni/blob/main/233757_71541.md
https://github.com/pointifica/kbmjfc/blob/main/233757_96968.md
https://github.com/mixyjejave/kodlbb/blob/main/233757_11840.md
https://github.com/column47te/vcadfa/blob/main/233755_32573.md
https://github.com/nysivaczek/mufvjs/blob/main/233755_65544.md
https://github.com/faust7fact/vqtowf/blob/main/233755_40462.md
https://github.com/sandboxclo/igiusn/blob/main/233754_80775.md
https://github.com/h-lady/wvhkeb/blob/main/233754_27697.md
https://github.com/sakukehota/vbgxmb/blob/main/233754_92757.md
https://github.com/laneupp/devesw/blob/main/233755_83012.md
https://github.com/alexalik83/ydokni/blob/main/233754_43225.md
https://github.com/pointifica/kbmjfc/blob/main/233753_65536.md
https://github.com/mixyjejave/kodlbb/blob/main/233753_03599.md
https://github.com/column47te/vcadfa/blob/main/233752_93287.md
https://github.com/nysivaczek/mufvjs/blob/main/233749_18348.md
https://github.com/faust7fact/vqtowf/blob/main/233750_90398.md
https://github.com/laneupp/devesw/blob/main/233750_65818.md
https://github.com/h-lady/wvhkeb/blob/main/233750_10388.md
https://github.com/alexalik83/ydokni/blob/main/233750_88069.md
https://github.com/sandboxclo/igiusn/blob/main/233749_18651.md
https://github.com/sakukehota/vbgxmb/blob/main/233749_54411.md
https://github.com/pointifica/kbmjfc/blob/main/233750_20503.md
https://github.com/mixyjejave/kodlbb/blob/main/233749_83285.md
https://github.com/column47te/vcadfa/blob/main/233748_96102.md
https://github.com/alexalik83/ydokni/blob/main/233746_89840.md
https://github.com/nysivaczek/mufvjs/blob/main/233746_43948.md
https://github.com/pointifica/kbmjfc/blob/main/233744_86589.md
https://github.com/faust7fact/vqtowf/blob/main/233745_13579.md
https://github.com/h-lady/wvhkeb/blob/main/233744_46331.md
https://github.com/mixyjejave/kodlbb/blob/main/233744_77216.md
https://github.com/laneupp/devesw/blob/main/233744_73979.md
https://github.com/column47te/vcadfa/blob/main/233744_40874.md
https://github.com/sakukehota/vbgxmb/blob/main/233744_60011.md
https://github.com/sandboxclo/igiusn/blob/main/233744_51309.md
https://github.com/alexalik83/ydokni/blob/main/233741_08903.md
https://github.com/nysivaczek/mufvjs/blob/main/233742_55303.md
https://github.com/faust7fact/vqtowf/blob/main/233741_30722.md
https://github.com/pointifica/kbmjfc/blob/main/233737_88663.md
https://github.com/laneupp/devesw/blob/main/233738_71925.md
https://github.com/sakukehota/vbgxmb/blob/main/233736_52114.md
https://github.com/mixyjejave/kodlbb/blob/main/233737_60200.md
https://github.com/sandboxclo/igiusn/blob/main/233737_27084.md
https://github.com/column47te/vcadfa/blob/main/233736_96194.md
https://github.com/h-lady/wvhkeb/blob/main/233736_47723.md
https://github.com/nysivaczek/mufvjs/blob/main/233736_43247.md
https://github.com/alexalik83/ydokni/blob/main/233735_92619.md
https://github.com/faust7fact/vqtowf/blob/main/233736_29098.md