国庆就赶紧吃“秋天3宝”：养肺健脾更顺畅，贵一点也完全值得！|健脾|养肺|国庆|山药|润肺|牛肉|白萝卜|秋天3宝|美味菜肴

国庆假期最后一天，我在厨房剁肉馅的时候，老大抱着作业本蹭过来，说肚子有点胀，嘴里还黏着点干。老二倒是精神足，舔着冰饮就想再来一杯。结果一人一口凉的，晚上就都开始咳嗽，干咳那种，嗓子像落了点灰。

第二天早上我妈一看症状就直拍大腿，说这不就是夏秋交替那股秋燥来了。她老人家念叨的老话我也记着呢，秋天吃对三样宝，山药、菜花、白萝卜。话不多，意思很实在。

我说那就别光靠扛，咱用家常菜把肺和脾先稳住。做饭这事儿，我是真信，温温的、清清的、顺着季节吃，家里人吃得下去，才算真的养得住。

这几天为啥容易出毛病？

国庆这会儿气温从夏天往下拽，早晚凉，中午又不算凉，身体调节起来费劲。再加上假期吃得热闹，油盐糖都比平时多，脾胃更容易积着。

老话说秋燥伤肺，讲的就是秋天空气干，水分从呼吸道和皮肤上走得更快，所以不少人会出现口干、咽干、皮肤干、干咳、没劲儿。与此同时，秋凉一来，脾胃也容易受点影响，胃口变差、容易腹胀、吃点油的就顶。

所以这段时间家里做菜，思路别走极端，要清润不寒凉，温补不上火，顺着“养肺健脾”的方向来。

山东人说话直，吃饭也直

你要真问我这三样宝为啥就得是它们，我不爱讲玄乎的。就讲两点：

第一，它们在秋天的口感和作用比较“对路”。山药偏绵和，吃起来不冲；白萝卜水分足、顺气；花椰菜这类绿菜清爽。

第二，它们配肉能把火气收住。假期刚大鱼大肉，单吃清淡容易没力气，这时候把肉和清润食材放一起，吃着有滋味，身体也更容易接受。

下面我家国庆后轮着做的三道菜，就是奔着这套思路去的。每一道都不是摆拍用的摆盘菜，是家里老人孩子都能吃得下去的那种。

第一宝，山药玉米蒸肉饼

我一般选前腿猪肉，肉末细一点更好咀嚼。铁棍山药去皮切丁，甜玉米剥成粒，生姜葱花少放但不省。

做法我按家里的节奏走：

猪肉剁成细肉末，放碗里备用。山药切小丁，玉米粒拌进去。肉末加姜末、生抽、少许蚝油、食盐和一点食用油，朝一个方向搅上劲，腌十分钟。把山药丁和玉米粒倒进肉馅里拌匀，压成平整肉饼装盘。蒸锅水烧开，大火蒸十五分钟，出锅撒葱花。

这道菜我最在意的是蒸着吃。蒸的省油，口感嫩，不需要重盐重辣。山药健脾那股劲儿偏绵，秋天脾胃虚、乏力、胃口差的人比较适合。玉米清甜润燥，猪肉滋阴补虚，不是那种猛补法，所以不太容易上火。

我家常用它应付国庆后的“油腻后遗症”。孩子吃不觉得干，老人吃了不顶胃。

我给你说个真实的场景

我那天蒸好肉饼，老妈吃了一块还要第二块，说这玩意儿不硬不柴，顺口。老大起先说咳嗽还在，吃了半碗饭，又喝了点热汤，晚上咳嗽少了。不是立刻治病的神药，但至少让身体没那么难受。

你要是只吃清粥小菜，脾胃没力气也扛不住；你要是只吃大油大肉，咳嗽和口干也更容易缠。蒸肉饼这种搭配，就是把中间那条路走顺。

第二宝，花椰菜炒牛肉

国庆假期里很多人最明显的问题是咽喉干、皮肤干、总觉得嗓子发紧。你去看，咳嗽往往不是那种湿咳痰多，而是干干的。

我家做花椰菜炒牛肉，目的很简单，润肺清热，健脾益气。牛肉给身体撑住底气，花椰菜负责把燥往下拉。

用料和做法也照顾家庭使用：

牛肉切薄片，逆纹切更好嚼。加生抽、少许淀粉和食用油抓匀，腌十五分钟。西兰花也就是花椰菜掰小朵，盐水泡五分钟，洗净沥干。锅里烧水，水开加少许盐，西兰花焯一分钟，捞出备用。

热锅热油，姜蒜爆香，下牛肉大火快炒。牛肉变色八分熟盛出。锅底留油，倒入西兰花翻炒，加少许盐调味，再倒回牛肉大火翻炒均匀出锅。

口感上这道菜不腻，菜绿、肉香，孩子也爱吃。花椰菜偏清润，配牛肉就能做到补而不燥。秋天肺燥咳嗽、咽干的人，和胃口变差的人，都能在这道菜里找到平衡。

我提醒一句，家庭菜别搞太复杂

西兰花焯一分钟就够了，时间长了颜色发暗、口感发软。牛肉炒到八分熟就先起锅，最后再回锅翻匀，肉嫩不柴。

这也是为什么我在家不爱用很浓的勾芡。淀粉少许腌一腌就行，味道清爽，吃进嘴里不会觉得负担重。

第三宝，萝卜蒸肉丸

白萝卜这东西，很多人只当成配菜。可到了秋天，它反而最实用。

我家把它做成萝卜蒸肉丸，一看就有汤汁，吃起来也不干。萝卜铺底，肉丸蒸熟，萝卜的水分进到肉丸里，味道更鲜，家里人也更愿意多吃几口。

做法如下：

白萝卜去皮，切均匀薄片平铺盘底。猪肉馅加姜末、盐、生抽、少许淀粉、再加一点点清水，搅上劲腌十分钟。手上抹点清水，把肉馅挤成圆润肉丸。肉丸依次摆在萝卜片上。蒸锅水烧开，大火蒸十二分钟。蒸出鲜美汤汁，撒葱花出锅。

白萝卜润肺、清热、还能化痰止咳、疏通肠胃，配肉丸是清燥不伤脾胃，温补不生火气。国庆后大吃大喝的人常常脾胃不舒服，容易胃胀、消化慢，这时候萝卜的“顺气感”就很关键。

我最喜欢它的原因是，老人吃了不费牙

肉丸蒸得嫩，萝卜片也软和，七十多岁的父母吃起来不费劲。小孩喜欢蘸点汤汁拌饭，几口下肚胃里也舒服。

你要真想让家里人听话吃菜，汤汁这关得过。单纯摆盘，孩子嫌淡就不吃；但蒸肉丸的汤，香是香，清也是清。

三道菜怎么轮着吃更顺

我家一般是连着做两天，再换一顿。比如肉饼和肉丸挨着做，山药和萝卜都偏绵和润，不会刺激。花椰菜炒牛肉则放在中间一天，口感更脆更有能量，饭量也更容易跟上。

关键点就一个：假期后的饮食别再走猛火路线。少油少盐，做熟就行，不追求浓汤浓汁那套。

你会发现家里人的状态是跟着饭桌走的。咽干的人不那么折腾，胃口差的人也更愿意吃。

另外我加两个家里常用的小细节

第一，水别忘了。秋燥口干，很多人不是缺水而是忙起来忘喝。饭后喝一点温水，嗓子会更舒服。

第二，咳嗽别硬扛。干咳伴随明显发热、喘憋，或者孩子症状加重，别只靠食疗。家里要做的是把日常照顾好，同时把风险看清。

说到最后，我还是得把话讲得实在点

国庆这几天到节后这段时间，家庭照护最怕的不是吃错一次两次，而是连续几顿都偏油偏冷，脾胃和肺气就一起受累。

山药玉米蒸肉饼偏健脾养胃清润养肺，花椰菜炒牛肉偏润肺清热健脾益气，萝卜蒸肉丸偏清肺健脾润燥消食。三样宝换着上，口感不打架，营养方向也不打架。

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