入秋后，这口“土里宝”该吃起来了！营养师说的科学道理全在这|入秋|土里宝|山药|白萝卜|秋天|秋燥|红薯|芋头|莲藕|营养师

入秋之后，你有没有觉得嗓子干、皮肤紧、连上厕所都不太顺畅？这就对了，秋燥找上门了。每年这个时候，我冰箱里最不缺的就是红薯、山药、莲藕、芋头这些长得“土里土气”的家伙。老一辈常说“秋吃根，赛过参”，以前觉得是玄学，后来翻了不少营养学的资料才发现，这话还真有科学依据。今天就跟你好好聊聊，入秋后为什么该把根茎类食材端上餐桌。

秋补别急着“贴秋膘”，先搞清楚身体需要什么

一入秋，很多人第一反应就是“贴秋膘”，炖肉、红烧肉安排上。但你想想，刚经历了整个夏天的高温折腾，脾胃其实还比较虚弱，这时候猛吃大鱼大肉，反而容易积食、上火，越补越难受。入秋后最该做的事不是“补脂肪”，而是“润燥+养脾胃”。根茎类食材恰好两个都占了，它们长在地下，吸收了土壤里的矿物质和养分，口感温和，不油腻，不会给脾胃增加负担，同时水分足、淀粉足，吃下去既有饱腹感又能润燥。

根茎类食材到底好在哪？从科学角度掰扯掰扯

一、营养密度高，精米白面比不了

咱们平时吃的白米饭、白面条，主要提供碳水化合物，但膳食纤维、维生素和矿物质在精加工过程中流失了不少。根茎类食材不一样，它们既是“主食”又是“蔬菜”，富含淀粉、膳食纤维、维生素和矿物质，能在提供能量的同时，补充精米白面中缺乏的营养素。举个例子，每100克红薯含3克膳食纤维，占成人每天建议摄入量的12%，而白米饭100克才1.5克，差了整整一倍。

二、膳食纤维丰富，肠道通畅人轻松

秋天活动量减少，肠道蠕动跟着变慢，便秘就成了很多人的困扰。根茎类食材普遍膳食纤维含量高，适当用薯类替代部分主食，能促进肠道健康、增强饱腹感，对控制体重也有帮助。红薯中的膳食纤维能促进胃肠蠕动，预防便秘，而且脂肪含量极低，每100克红薯的脂肪量几乎可以忽略不计。

三、健脾润燥，中医和现代营养学想到一块去了

中医讲“秋燥伤肺”，入秋后口干舌燥、皮肤紧绷、干咳少痰，都是秋燥的表现。山药性平味甘，归脾、肺、肾经，能同时补益三焦，是秋季“平补”佳品，现代药理研究也证实，山药富含黏液蛋白、多糖、淀粉酶等物质，能增强脾胃消化吸收功能，黏液质还有润滑滋润作用，有助于改善秋季咽喉不适。莲藕生吃性寒能清热除烦，煮熟后由凉变温，能养胃滋阴、健脾益气，是秋季润燥的好东西。红薯能补虚乏、健脾胃、强肾阴，富含β-胡萝卜素，在体内可转化为维生素A，有助于维持皮肤和黏膜组织健康，提升免疫力。

四、时令正当季，好吃不贵还新鲜

眼下正是根茎类蔬菜大量上市的时候，红薯、山药、芋头、莲藕、荸荠、白萝卜、土豆，菜市场里堆得满满当当，价格也实惠。应季的根茎类食材淀粉足、水分足，炖着吃、蒸着吃都养人。芋头的钾含量高达378毫克/100克，常吃对调节血压有一定好处。白萝卜民间素有“秋吃萝卜赛人参”的说法，吃完油腻食物后吃点萝卜，解腻爽口，肚子也舒坦。

怎么做才好吃又营养？这几招你得知道

根茎类食材的烹饪方式直接影响营养保留。蒸是保留营养最好的方式，蒸熟后维生素C、多酚类植物素、蛋白质等营养素损失极少，保留率在80%以上。烤红薯虽然香，但烤制时间长、温度高，部分营养会流失。所以如果想最大化营养，蒸着吃最省事也最划算。

给你推荐几个我常做的搭配：山药和百合、莲子一起煮粥，润燥效果温和又持久；芋头蒸排骨，排骨的香和芋头的糯一锅出，满屋飘香；红薯百合汤，银耳提前泡发炖半小时，再放红薯和百合，甜糯润喉；莲藕排骨汤，炖到藕块粉糯，汤头清甜，秋天喝一碗从头暖到脚。这些做法都不复杂，食材也好买，周末花半小时就能搞定。

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