秋天总感冒？这5种菜市场“宝藏食材”，让你吃出满满抵抗力！|南瓜|山药|感冒|秋天|莲子|莲藕|菜市场|银耳|鸭肉

朋友们，你们有没有这种感觉？一入秋，身边打喷嚏、咳嗽的人突然就多了起来，自己也是动不动就嗓子干、鼻子痒，感觉身体的“防护罩”好像变薄了。其实这不怪你，秋天昼夜温差大、空气干燥，咱们的免疫系统确实要经历一场“大考”。但别慌，作为一个在厨房里摸爬滚打多年的美食博主，我想告诉你：菜市场里那些几块钱一把的寻常食材，就是最好的“免疫加油站”。今天咱们不聊虚的，就实实在在地说说，秋天到底该吃什么、怎么吃，把这抵抗力一口一口吃回来！

一、山药：脾胃的“温柔守护者”，也是免疫力的地基

很多人一提到增强免疫力，第一反应就是“吃维生素C”。但咱们中医有句话叫“脾为后天之本”，脾胃要是垮了，吃啥好东西都吸收不了。秋天经过一整个夏天的冷饮、冰西瓜“洗礼”，脾胃本来就比较虚弱。这时候，山药就是最贴心的选择了。

山药这东西，别看它长得土里土气的，它含有的黏蛋白可以给胃黏膜“糊上一层保护膜”，对胃特别友好。而且山药能补肺气、滋肾阴，属于“温和养脾胃不挑人”的食材，全家老小都适合

怎么吃最香？我最近迷上了一道懒人做法——山药红薯百合汤。山药去皮切滚刀块，红薯也切块，抓一小把干百合一起丢锅里，加水煮个二十分钟就满屋奶香。红薯的甜味把百合的微苦中和得刚好，山药煮软后入口即化，喝完嗓子润润的，胃里暖暖的，比喝什么养生茶都舒坦。怕手痒的朋友记得戴手套削皮，切完泡一下柠檬水，又白又不痒。

二、银耳：平价“燕窝”，润燥又养免疫力

秋天的干燥是实打实的——嘴唇起皮、喉咙干痒、皮肤紧绷，这些都是“秋燥”在作怪。这时候，银耳必须拥有姓名。

银耳被叫做“平民燕窝”，它的核心武器是银耳多糖，这种成分能增强巨噬细胞的吞噬能力，说白了就是帮你的免疫系统“练兵”。而且银耳煮出来的胶质，能滋养肺阴、濡润胃津，对秋天那种干咳无痰、口干舌燥特别管用。

怎么吃最润？经典的银耳百合莲子羹永远不会出错。银耳提前泡发撕小朵，和去芯莲子、百合一起小火慢炖，炖到银耳出胶、汤汁浓稠，加点冰糖调味就行。我一般会多炖一点放冰箱，第二天早上热一碗当早餐，滑溜溜的胶质从喉咙滑下去，那种滋润感真是绝了。对了，风寒咳嗽（痰是白稀的那种）的朋友先别吃百合，等好了再说。

三、莲藕：秋天的“免疫脆片”，脆甜又养人

秋天的莲藕正当季，菜市场里一节一节胖乎乎的，看着就喜人。莲藕含有丰富的维生素C和膳食纤维，维生素C对免疫细胞活力的支持不用我多说了吧？而且莲藕里的单宁还能帮助肠道收敛，秋天容易拉肚子的朋友可以适当多吃点。

怎么吃最鲜？强烈推荐莲藕虾仁小炒，这道菜是我家秋天的保留节目。莲藕切薄片用白醋水泡十五分钟去涩增白，虾仁用料酒抓匀腌一下。热锅凉油，虾仁炒到粉红盛出，藕片下锅翻炒，听到那声清脆的“咔嚓”就知道火候对了，再把虾仁回锅，撒葱花出锅。一口下去脆甜鲜嫩全齐活，配米饭能多吃两碗。挑莲藕有个小窍门：选两头封口的，里面才干净没泥。

四、南瓜：金灿灿的“免疫小卫士”

南瓜在秋天简直是“白菜价”，但它营养价值一点都不“白菜”。南瓜富含β-胡萝卜素，在体内能转化成维生素A，而维生素A是维持呼吸道黏膜正常功能的关键营养素。呼吸道黏膜就像一道城墙，维生素A充足了，城墙才结实，病毒想攻进来就没那么容易。

怎么吃最暖？分享一道南瓜菌菇豆腐汤，特别适合秋天的晚饭。老南瓜去瓤切大块，锅里少油把洋葱爆香，南瓜、胡萝卜、蟹味菇一起推进去炒到边角微焦，加水煮十分钟，南瓜自己就融化成金汤了。然后把煎得两面金黄的豆腐块扔进去，让豆腐的孔洞吸饱汤汁，最后丢几朵西兰花，颜色一绿就关火，撒点白胡椒。这一碗热量不高但饱腹感超强，喝完胃里暖洋洋的，夜里都不带翻冰箱的。

五、鸭肉：秋天吃肉的首选，清补不上火

秋天想“贴秋膘”又怕上火？那就选鸭肉。鸭肉性凉，能滋阴补虚、清热健脾，是秋季清补的优质蛋白来源。蛋白质是免疫细胞的“建筑材料”，没有充足的蛋白质，免疫系统就没法正常运转。

怎么吃最鲜？来一锅玉竹莲子百合老鸭汤。老鸭剁块冷水下锅焯水撇沫，然后把玉竹、莲子、百合、姜片一起放进去，小火煲一个半小时，出锅前加盐就行。这锅汤几乎没有药味，味道鲜甜清润，鸭肉炖得软烂脱骨。但要注意，身体虚寒、容易腹泻的朋友不太适合喝这个汤，感冒期间也要避开。

秋季饮食的三个“小心机”

除了上面这五种食材，再跟大家分享几个秋天吃饭的实用原则：

第一，少辛增酸。辣椒、生姜、大蒜这些辛辣的东西秋天要少吃，它们会耗散津液，让你越吃越干。反过来，葡萄、石榴、柚子、猕猴桃这些酸味水果可以多吃，帮助收敛肺气、生津止渴。

第二，烹饪方式要温柔。蒸、煮、炖、煲汤是秋天最友好的做法，油炸烧烤就先放一放吧。梨和山药这些偏凉的食材，熟食比生吃更温和。

第三，别盲目大鱼大肉。“贴秋膘”是老传统，但现在大家平时营养都不缺，秋天脾胃功能又偏弱，猛吃油腻反而增加负担。清补才是正道，鸭肉、鱼肉、瘦猪肉、鸡蛋、豆腐这些优质蛋白换着吃就够了。http://miso.noujiarr.com/Article/details/604404320.sHtML
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结语：https://github.com/dawsonashley030/wcckqp/wiki/k20261022_044764
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_901567
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_990940
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_362342
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_838332
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_582635
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_073737
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_904137
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_348254
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_514996
https://github.com/parkrobert33/cjlect/wiki/k20261022_322209
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_806004
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_810051
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_262334
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_266829
https://github.com/parkrobert33/cjlect/wiki/k20261022_906544
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_322079
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_392013
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_631042
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_609364
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_227594
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_508861
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_453696
https://github.com/parkrobert33/cjlect/wiki/k20261022_883247
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_270838
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_897456
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_353405
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_961143
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_785019
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_038001
https://github.com/blackronald0037/hsmzle/wiki/k20261022_591289
https://github.com/parkrobert33/cjlect/wiki/k20261022_453247
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_242948
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_646549
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_996002
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_627623
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_949297
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_664139
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_515022
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_084557
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_675930
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_530849
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_404379
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_738554
https://github.com/blackronald0037/hsmzle/wiki/k20261022_043254
https://github.com/parkrobert33/cjlect/wiki/k20261022_595480
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_619076
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_911042
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_323011
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_034795
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_088934
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_366950
https://github.com/parkrobert33/cjlect/wiki/k20261022_671277
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_846269
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_955651
https://github.com/blackronald0037/hsmzle/wiki/k20261022_085324
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_591928
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_902222
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_382538
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_934586
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_918563
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_427988
https://github.com/parkrobert33/cjlect/wiki/k20261022_547764
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_020608
https://github.com/blackronald0037/hsmzle/wiki/k20261022_569316
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_701126
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_580809
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_223835
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_607802
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_959840
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_265635
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_805587
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_686125
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_507701
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_829150
https://github.com/blackronald0037/hsmzle/wiki/k20261022_076872
https://github.com/parkrobert33/cjlect/wiki/k20261022_048915
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_270442
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_352184
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_630126
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_976003
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_784041
https://github.com/blackronald0037/hsmzle/wiki/k20261022_540288
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_060799
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_694007
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_796460
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_971213
https://github.com/batesraymond1799/wlnogt/wiki/k20261022_458564
https://github.com/dawsonashley030/wcckqp/wiki/k20261022_048551
https://github.com/parkrobert33/cjlect/wiki/k20261022_869304
https://github.com/blackronald0037/hsmzle/wiki/k20261022_086490
https://github.com/waltersjessica842/ndtkec/wiki/k20261022_422958
https://github.com/pattersonmichael8732/kadqeb/wiki/k20261022_763779
https://github.com/nelsonjessica614/nmudha/wiki/k20261022_128148
https://github.com/douglasjoseph07/vxvbxm/wiki/k20261022_621541
https://github.com/rileyjoseph7/aoioiu/wiki/k20261022_626408
https://github.com/parkrobert33/cjlect/wiki/k20261022_361009
https://github.com/bradshawcatherine25/tbvqee/wiki/k20261022_747584
https://github.com/blackronald0037/hsmzle/wiki/k20261022_834373
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_785861.md
https://gitlab.com/kevinmossk6gg3/tpgzsdb/-/blob/main/k20261022_615296.md
https://gitlab.com/alanwolfwbmco/xsexgfm/-/blob/main/k20261022_086533.md
https://gitlab.com/simonyork37ym2/jrknxxr/-/blob/main/k20261022_926057.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_294511.md
https://gitlab.com/leoward08hbj/rcrrdbm/-/blob/main/k20261022_821190.md
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_055065.md
https://gitlab.com/yingstonezhxg7/ewbcfnp/-/blob/main/k20261022_633243.md
https://gitlab.com/davidstonef0z5r/ebpbzkz/-/blob/main/k20261022_922733.md
https://gitlab.com/billykobn3fpm/mlazkus/-/blob/main/k20261022_342627.md
https://gitlab.com/alanwolfwbmco/xsexgfm/-/blob/main/k20261022_090735.md
https://gitlab.com/alanhillbpuda/xcxjpbn/-/blob/main/k20261022_072325.md
https://gitlab.com/kevinmossk6gg3/tpgzsdb/-/blob/main/k20261022_503227.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_130211.md
https://gitlab.com/simonyork37ym2/jrknxxr/-/blob/main/k20261022_805066.md
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_338585.md
https://gitlab.com/alanwolfwbmco/xsexgfm/-/blob/main/k20261022_295656.md
https://gitlab.com/leoward08hbj/rcrrdbm/-/blob/main/k20261022_321732.md
https://gitlab.com/kevinmossk6gg3/tpgzsdb/-/blob/main/k20261022_049668.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_821353.md
https://gitlab.com/davidstonef0z5r/ebpbzkz/-/blob/main/k20261022_608611.md
https://gitlab.com/billykobn3fpm/mlazkus/-/blob/main/k20261022_740861.md
https://gitlab.com/yingstonezhxg7/ewbcfnp/-/blob/main/k20261022_483186.md
https://gitlab.com/alanhillbpuda/xcxjpbn/-/blob/main/k20261022_663459.md
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_153556.md
https://gitlab.com/simonyork37ym2/jrknxxr/-/blob/main/k20261022_404091.md
https://gitlab.com/alanwolfwbmco/xsexgfm/-/blob/main/k20261022_877117.md
https://gitlab.com/leoward08hbj/rcrrdbm/-/blob/main/k20261022_335334.md
https://gitlab.com/davidstonef0z5r/ebpbzkz/-/blob/main/k20261022_201876.md
https://gitlab.com/billykobn3fpm/mlazkus/-/blob/main/k20261022_883764.md
https://gitlab.com/yingstonezhxg7/ewbcfnp/-/blob/main/k20261022_191803.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_183374.md
https://gitlab.com/alanhillbpuda/xcxjpbn/-/blob/main/k20261022_508308.md
https://gitlab.com/simonyork37ym2/jrknxxr/-/blob/main/k20261022_069251.md
https://gitlab.com/kevinmossk6gg3/tpgzsdb/-/blob/main/k20261022_439351.md
https://gitlab.com/alanwolfwbmco/xsexgfm/-/blob/main/k20261022_199428.md
https://gitlab.com/leoward08hbj/rcrrdbm/-/blob/main/k20261022_610853.md
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_315983.md
https://gitlab.com/davidstonef0z5r/ebpbzkz/-/blob/main/k20261022_677440.md
https://gitlab.com/billykobn3fpm/mlazkus/-/blob/main/k20261022_739136.md
https://gitlab.com/alanhillbpuda/xcxjpbn/-/blob/main/k20261022_699199.md
https://gitlab.com/simonyork37ym2/jrknxxr/-/blob/main/k20261022_178725.md
https://gitlab.com/alanwolfwbmco/xsexgfm/-/blob/main/k20261022_233847.md
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_637617.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_202344.md
https://gitlab.com/yingstonezhxg7/ewbcfnp/-/blob/main/k20261022_868020.md
https://gitlab.com/alanhillbpuda/xcxjpbn/-/blob/main/k20261022_723539.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_904282.md
https://gitlab.com/leoward08hbj/rcrrdbm/-/blob/main/k20261022_294312.md
https://gitlab.com/davidstonef0z5r/ebpbzkz/-/blob/main/k20261022_665485.md
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_334091.md
https://gitlab.com/kevinmossk6gg3/tpgzsdb/-/blob/main/k20261022_043196.md
https://gitlab.com/alanwolfwbmco/xsexgfm/-/blob/main/k20261022_418354.md
https://gitlab.com/yingstonezhxg7/ewbcfnp/-/blob/main/k20261022_103297.md
https://gitlab.com/davidstonef0z5r/ebpbzkz/-/blob/main/k20261022_998013.md
https://gitlab.com/billykobn3fpm/mlazkus/-/blob/main/k20261022_793967.md
https://gitlab.com/simonyork37ym2/jrknxxr/-/blob/main/k20261022_519231.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_186876.md
https://gitlab.com/yingstonezhxg7/ewbcfnp/-/blob/main/k20261022_956453.md
https://gitlab.com/kevinmossk6gg3/tpgzsdb/-/blob/main/k20261022_846098.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_122018.md
https://gitlab.com/davidstonef0z5r/ebpbzkz/-/blob/main/k20261022_171619.md
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_493219.md
https://gitlab.com/leoward08hbj/rcrrdbm/-/blob/main/k20261022_602446.md
https://gitlab.com/alanhillbpuda/xcxjpbn/-/blob/main/k20261022_274883.md
https://gitlab.com/garytatebo5s6/tqreauj/-/blob/main/k20261022_313794.md
https://gitlab.com/yingstonezhxg7/ewbcfnp/-/blob/main/k20261022_248969.md
https://gitlab.com/davidstonef0z5r/ebpbzkz/-/blob/main/k20261022_294040.md
https://gitlab.com/simonyork37ym2/jrknxxr/-/blob/main/k20261022_808404.md
https://gitlab.com/kevinmossk6gg3/tpgzsdb/-/blob/main/k20261022_728557.md
https://gitlab.com/alanwolfwbmco/xsexgfm/-/blob/main/k20261022_960254.md
https://gitlab.com/leoward08hbj/rcrrdbm/-/blob/main/k20261022_836713.md
https://gitlab.com/masonlane5iv8b/igxkmht/-/blob/main/k20261022_094265.md
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