11月最该吃的“二菜一汤”：板栗烧鸡配萝卜丝汤，润燥健脾不生火！|二菜一汤|山药|木耳|板栗烧鸡|白萝卜|美味菜肴|萝卜丝汤|鸡肉

深秋一来，我第一反应不是“贴秋膘”，是先去门诊外面站一会儿，看看人排队的方向。你别笑，我是真这么干。那段时间最常见的不是感冒发烧，而是“吃出来”的毛病：舌苔厚腻，肚子胀，嗓子干得像砂纸，晚上翻来覆去睡不踏实。

我有时候也想不明白，明明大家都在补，怎么就越补越难受？后来才慢慢琢磨透，中医说得直白，霜降之后别忙着大温大燥。脾胃像个“仓库”，你往里一直塞重口、油厚、热得发烫的东西，它就会告诉你：我受不了。你要做的不是更狠地“补”，而是平补健脾、润燥为先。不求你吃完就立刻“像年轻人那样精力旺”，至少得做到吃完身上暖、喉咙润、肚子不胀。

我家就按这个思路做菜。说白了，我负责“下厨讲究”，我爸负责“唠叨提醒”，我妻子负责“吃得真实”。我爸退休前是中学老师，嘴上不太说养生，但一聊起时政、生活小事就特别有劲。他常说一句话我记得很牢：人最怕的不是吃得少，是吃得不对。你看，跟胃的道理其实一样。

今晚我们家就给你一套“二菜一汤”。荤的香的都有，但关键是吃完不添堵。

第一道：板栗烧鸡温补不上火

这道菜我强烈建议你把它当成深秋“稳住脾胃”的压舱石。板栗这东西在11月菜场里太常见了，很多人只当甜点零食，我以前也这么干。后来我慢慢发现，它其实更适合拿来配肉。

鸡肉是温和的，板栗又粉糯香甜，放在一起不会像红烧肉那样腻得慌。更重要的是，它走的是“温润的路子”，不是“上火的猛路”。你要是怕长胖、怕油，板栗还能把“油腻感”往下压一压，吃起来反而更舒服。

食材很家常：三黄鸡半只、新鲜板栗300克、生姜、大葱、生抽3勺、老抽半勺、料酒2勺、盐、少许白糖。

步骤我说得细一点，因为这道菜关键全在“去腥”和“炖透”。

鸡肉剁块后别急着下锅，先用冷水泡25分钟，把血水泡出来。你别小看这个步骤，比焯水更省心也更不柴，肉腥味会少不少。

板栗要划个小口，先用开水煮5分钟，趁热把外壳和内皮剥掉。冷冻板栗也能用，但那股“粉糯的香”不一样。

锅里少油，葱姜爆香后把鸡块下去，大火炒到表面微微焦黄。接着淋料酒、生抽、老抽，再点一点白糖上色。加开水没过鸡肉，小火炖40分钟。

然后把板栗倒进去，加盐继续炖20分钟。最后大火收汁，让汤汁变得浓稠，拌饭就很香。

我家一般就是一盆汤拌一碗米饭，吃完嘴里是“肉香加栗香”，不是那种油后发黏的感觉。你要是吃完还觉得干、觉得燥，说明你可能盐放太重或者火候太过了。

第二道：清炒山药木耳百合健脾润肺的透气口

有的人深秋吃完老觉得胸口闷，我理解，因为你那不是“情绪”，多半是身体在提醒：别全是热的、厚的、油的。你需要一个清爽的“出口”。

这道素菜我最喜欢的地方在于，它不是寡淡的清汤寡水，而是“清而不冷”。山药负责健脾益气，木耳润肺，百合还能让人更容易安静下来。尤其是嗓子干、晚上睡不好的人，吃完那种“干巴巴的紧”会缓一点。

食材：铁棍山药200克、干木耳15克、鲜百合1到2个、胡萝卜半根、蒜片。

调料就简单点：盐和一小撮糖提鲜，别乱七八糟。

关键步骤：

山药去皮切片，泡在清水里防氧化。

木耳泡发洗净，和山药片一起下沸水焯30秒，捞出沥干。

热锅少油，蒜片爆香，先下胡萝卜和木耳翻两下，再倒山药片和百合。全程大火，翻炒2分钟左右就出锅。你要是炒久了，口感会软烂没了那股脆嫩爽利。

这道菜我经常让妻子先尝一口。她中专毕业，做外贸文员，平时忙起来就只关心“好不好吃、麻不麻烦”。她一边吃一边点头的时候，基本就说明这菜合格。毕竟口感这事，真得让嘴来做裁判。

第三道：白萝卜丝煎蛋汤润燥消食，汤白如奶

很多人以为“汤要熬骨头才够营养”。我不反对熬汤，但深秋这种时候，你未必需要那么费劲。你要的是润，不是浓。白萝卜就是那种“平价但很顶用”的食材。

把板栗烧鸡和清炒那盘吃完，肚子容易有点“撑”的感觉。这个时候来一碗萝卜丝汤，会把那股胀感往下顺。白萝卜下气消食、润肺生津，尤其适合吃完肉后再来点清甜。

食材：白萝卜半根、鸡蛋2个、姜丝、葱花、盐、白胡椒粉，几粒枸杞。

做法也不难：

萝卜去皮切细丝。

锅里少油，煎两个荷包蛋，两面金黄焦香后盛出。

底油里下姜丝和萝卜丝，大火翻炒到萝卜丝变软，去掉生辣气，只留清甜。

倒入滚烫开水，把煎蛋放回去，大火煮5分钟，汤色会很快变白。最后加盐、一点白胡椒粉，关火撒葱花和枸杞。

我爸看我端汤出来，总会说一句：“你这是在给胃打通路。”他喜欢把生活讲得有点“老师味”，但这句话确实说得对。补也好，清也好，最后都得“通”，不然你吃得再讲究，身体也会堵着难受。

为什么这套搭配我认同？

板栗烧鸡管“补”，但它不燥；山药木耳百合管“清”，也不寒；白萝卜丝煎蛋汤管“通”，不会越吃越胀。你吃完应该是：身上暖，喉咙润，肚子不顶。第二天起床不会那么干那么难受，这才是深秋家常菜该有的效果。

我也得跟你说句大实话：很多人深秋把“贴秋膘”理解成越油越好、越热越好。可对脾胃来说，那更像在加重负担。

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你看我身边不少人，明明没少吃，反而舌苔厚到发亮，晚上一翻身就睡不着，白天还容易烦。你要说这是“心理问题”？我不信。身体是会记账的。

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http://www.wxygxs.com/jsx/logo.asp?/ArTicle/details/61610958.sHTmL
http://htgkcn.com/about/logo.asp?/ArTicle/details/62130740.sHTmL
http://m.pasef.cn/images/logo.asp?/ArTicle/details/2722278.sHTmL
https://jtfmc.com/yzm/logo.asp?/ArTicle/details/61304235.sHTmL
http://xd-tech.com.cn/test/logo.php?/ArTicle/details/189714.sHTmL
https://zeyubaojie.com/Images/logo.asp?/ArTicle/details/02657993.sHTmL
http://www.zkyg.cn/images/logo.asp?/ArTicle/details/6705346.sHTmL
http://taikekj.com/ima/logo.asp?/ArTicle/details/169716.sHTmL
https://yyqsyf.cn/images/logo.php?/ArTicle/details/014864.sHTmL
http://s-powershow.cn/new_pic/logo.asp?/ArTicle/details/458854.sHTmL
http://jllqgs.com/images/logo.asp?/ArTicle/details/708360.sHTmL
http://zstenghang.com/js/logo.asp?/ArTicle/details/674720.sHTmL
http://wxsshb.com/images/logo.asp?/ArTicle/details/94806848.sHTmL
http://tsslc.cn/English/logo.asp?/ArTicle/details/7999574.sHTmL
http://jlcyyl.com/images/logo.asp?/ArTicle/details/6954937.sHTmL
http://saipujx.com/sysimages/logo.asp?/ArTicle/details/40237230.sHTmL
http://xd-tech.com.cn/test/logo.php?/ArTicle/details/6776996.sHTmL
https://www.hlpchina.com/TempFiles/logo.asp?/ArTicle/details/54097361.sHTmL
http://hnhtit.cn/news/logo.asp?/ArTicle/details/112790.sHTmL
http://www.fjzjpm.com/Test/logo.aspx?/ArTicle/details/74083580.sHTmL
http://syfriend.com/log/logo.asp?/ArTicle/details/13775235.sHTmL
http://www.fjzjpm.com/Test/logo.aspx?/ArTicle/details/998341.sHTmL
http://ltbzjx.cn/images/logo.asp?/ArTicle/details/73040204.sHTmL
https://zeyubaojie.com/Images/logo.asp?/ArTicle/details/6068475.sHTmL
http://www.cdkgtl.com/images/logo.asp?/ArTicle/details/867309.sHTmL
http://sycxgg.com/static/logo.asp?/ArTicle/details/34104675.sHTmL
http://taikekj.com/ima/logo.asp?/ArTicle/details/90569070.sHTmL
http://lfjmtc.com/js/logo.aSP?/ArTicle/details/302084.sHTmL
http://topjiye.com/images/logo.asp?/ArTicle/details/713510.sHTmL
http://ccccqclbj.com/Scripts/logo.asp?/ArTicle/details/5098768.sHTmL
http://www.xinyuanlight.com/en/logo.asp?/ArTicle/details/6620100.sHTmL
http://www.cdkgtl.com/images/logo.asp?/ArTicle/details/8110323.sHTmL
http://gzyzzc8.com/editubb/logo.asp?/ArTicle/details/96415641.sHTmL
http://jllqgs.com/images/logo.asp?/ArTicle/details/7691649.sHTmL
http://jlcyyl.com/images/logo.asp?/ArTicle/details/9925391.sHTmL
http://www.xinyuanlight.com/en/logo.asp?/ArTicle/details/8439131.sHTmL
http://tjxsdl.com/cp/logo.asp?/ArTicle/details/9036135.sHTmL
http://www.dianyazengyaqi.com/wap/logo.asp?/ArTicle/details/83343256.sHTmL
http://www.njnqcc.com/images/logo.asp?/ArTicle/details/44134926.sHTmL
http://gzyzzc8.com/editubb/logo.asp?/ArTicle/details/70734151.sHTmL
http://dtjzy.com/css/logo.asp?/ArTicle/details/382828.sHTmL
http://m.hezelvxing.com/shandong/logo.asp?/ArTicle/details/2100189.sHTmL
http://huaye.com.cn/css/logo.asp?/ArTicle/details/7420555.sHTmL
http://www.xj-ch.com/wuc/logo.asp?/ArTicle/details/19580354.sHTmL
http://xd-tech.com.cn/test/logo.php?/ArTicle/details/8551728.sHTmL
http://gzyzzc8.com/editubb/logo.asp?/ArTicle/details/8705929.sHTmL
http://gzyzzc8.com/editubb/logo.asp?/ArTicle/details/211129.sHTmL
http://www.dgjdb.com/UploadFiles/logo.asp?/ArTicle/details/8644087.sHTmL
http://gzyzzc8.com/editubb/logo.asp?/ArTicle/details/43666773.sHTmL
http://www.tjhyn.com/map/logo.asp?/ArTicle/details/246892.sHTmL
http://wxsshb.com/images/logo.asp?/ArTicle/details/516780.sHTmL
http://m.pasef.cn/images/logo.asp?/ArTicle/details/56904235.sHTmL
http://m.pasef.cn/images/logo.asp?/ArTicle/details/8491762.sHTmL
http://jlcyyl.com/images/logo.asp?/ArTicle/details/73039218.sHTmL
http://lfjmtc.com/js/logo.aSP?/ArTicle/details/40707949.sHTmL
http://sycxgg.com/static/logo.asp?/ArTicle/details/7000038.sHTmL
http://zhd-clean.com/js/logo.asp?/ArTicle/details/251876.sHTmL
http://www.wxygxs.com/jsx/logo.asp?/ArTicle/details/348490.sHTmL
http://hnhtit.cn/news/logo.asp?/ArTicle/details/4670008.sHTmL
http://jlcyyl.com/images/logo.asp?/ArTicle/details/82557680.sHTmL
http://ltbzjx.cn/images/logo.asp?/ArTicle/details/6982102.sHTmL
http://www.hongxuyinji.com/images/logo.asp?/ArTicle/details/877518.sHTmL
http://htgkcn.com/about/logo.asp?/ArTicle/details/7094944.sHTmL
http://lfjmtc.com/js/logo.aSP?/ArTicle/details/3611724.sHTmL
http://zhiprer.com/files/logo.asp?/ArTicle/details/068966.sHTmL
http://zhiprer.com/files/logo.asp?/ArTicle/details/66517458.sHTmL
http://wxsshb.com/images/logo.asp?/ArTicle/details/9292590.sHTmL
http://hljyr.com/templates/logo.asp?/ArTicle/details/12758666.sHTmL
http://syfriend.com/log/logo.asp?/ArTicle/details/9482322.sHTmL
http://zhd-clean.com/js/logo.asp?/ArTicle/details/237201.sHTmL
http://www.xj-ch.com/wuc/logo.asp?/ArTicle/details/4634275.sHTmL
http://ccccqclbj.com/Scripts/logo.asp?/ArTicle/details/5514951.sHTmL
http://www.dgjdb.com/UploadFiles/logo.asp?/ArTicle/details/888396.sHTmL
http://www.xinyuanlight.com/en/logo.asp?/ArTicle/details/11174348.sHTmL
http://s-powershow.cn/new_pic/logo.asp?/ArTicle/details/109099.sHTmL
http://longhaijituan.com/upload/logo.asp?/ArTicle/details/17926163.sHTmL
http://www.china-aet.com/a/logo.asp?/ArTicle/details/16209568.sHTmL
http://www.hongxuyinji.com/images/logo.asp?/ArTicle/details/785362.sHTmL
https://zeyubaojie.com/Images/logo.asp?/ArTicle/details/41124552.sHTmL
http://hnhtit.cn/news/logo.asp?/ArTicle/details/6816005.sHTmL
http://subhealthcare.cn/js/logo.asp?/ArTicle/details/579836.sHTmL
http://jlcyyl.com/images/logo.asp?/ArTicle/details/216294.sHTmL
http://tsslc.cn/English/logo.asp?/ArTicle/details/73545177.sHTmL
http://hbsltq.com/images/logo.asp?/ArTicle/details/7343562.sHTmL
http://zhd-clean.com/js/logo.asp?/ArTicle/details/8934880.sHTmL
http://m.pasef.cn/images/logo.asp?/ArTicle/details/688056.sHTmL
http://www.adayosmarty.com//tv/logo.asp?/ArTicle/details/745701.sHTmL
http://xyddq.com/ly/logo.asp?/ArTicle/details/737798.sHTmL
http://hljyr.com/templates/logo.asp?/ArTicle/details/721008.sHTmL
http://www.xj-ch.com/wuc/logo.asp?/ArTicle/details/991775.sHTmL
http://wxyijiarun.com/css/logo.asp?/ArTicle/details/666726.sHTmL
http://syfriend.com/log/logo.asp?/ArTicle/details/1493771.sHTmL
https://yyqsyf.cn/images/logo.php?/ArTicle/details/425643.sHTmL
http://www.hongxuyinji.com/images/logo.asp?/ArTicle/details/1670611.sHTmL
http://www.adayosmarty.com//tv/logo.asp?/ArTicle/details/4993226.sHTmL
http://www.dianyazengyaqi.com/wap/logo.asp?/ArTicle/details/84273059.sHTmL
http://htgkcn.com/about/logo.asp?/ArTicle/details/777876.sHTmL
http://xilianye.com.cn/e/logo.asp?/ArTicle/details/408473.sHTmL
http://ccccqclbj.com/Scripts/logo.asp?/ArTicle/details/993247.sHTmL
http://www.dianyazengyaqi.com/wap/logo.asp?/ArTicle/details/85741650.sHTmL
http://lshygj.com/flash/logo.asp?/ArTicle/details/77176884.sHTmL
http://hnhtit.cn/news/logo.asp?/ArTicle/details/336678.sHTmL
http://www.xinyuanlight.com/en/logo.asp?/ArTicle/details/7693477.sHTmL
http://zhiprer.com/files/logo.asp?/ArTicle/details/6562691.sHTmL
http://taikekj.com/ima/logo.asp?/ArTicle/details/436005.sHTmL
https://jtfmc.com/yzm/logo.asp?/ArTicle/details/5786173.sHTmL
http://huaye.com.cn/css/logo.asp?/ArTicle/details/836403.sHTmL
http://m.hezelvxing.com/shandong/logo.asp?/ArTicle/details/1938919.sHTmL
http://tjxsdl.com/cp/logo.asp?/ArTicle/details/1431045.sHTmL
http://wxyijiarun.com/css/logo.asp?/ArTicle/details/886480.sHTmL
http://www.fjzjpm.com/Test/logo.aspx?/ArTicle/details/3204889.sHTmL
https://jtfmc.com/yzm/logo.asp?/ArTicle/details/62591671.sHTmL
http://huaye.com.cn/css/logo.asp?/ArTicle/details/97320354.sHTmL
http://www.fjzjpm.com/Test/logo.aspx?/ArTicle/details/1800715.sHTmL
http://subhealthcare.cn/js/logo.asp?/ArTicle/details/00998089.sHTmL
http://www.xj-ch.com/wuc/logo.asp?/ArTicle/details/5182949.sHTmL
http://dtjzy.com/css/logo.asp?/ArTicle/details/43202940.sHTmL
http://wxyijiarun.com/css/logo.asp?/ArTicle/details/87900009.sHTmL
http://m.hezelvxing.com/shandong/logo.asp?/ArTicle/details/390416.sHTmL
http://www.njnqcc.com/images/logo.asp?/ArTicle/details/998771.sHTmL
http://jlcyyl.com/images/logo.asp?/ArTicle/details/77234609.sHTmL
http://htgkcn.com/about/logo.asp?/ArTicle/details/242082.sHTmL
http://www.tjhyn.com/map/logo.asp?/ArTicle/details/005143.sHTmL
http://tjxsdl.com/cp/logo.asp?/ArTicle/details/28239331.sHTmL
http://www.xj-ch.com/wuc/logo.asp?/ArTicle/details/201426.sHTmL
http://fidblower.com/Search/logo.asp?/ArTicle/details/44355261.sHTmL
https://jtfmc.com/yzm/logo.asp?/ArTicle/details/0724384.sHTmL
http://www.dianyazengyaqi.com/wap/logo.asp?/ArTicle/details/7175994.sHTmL
http://fidblower.com/Search/logo.asp?/ArTicle/details/55884491.sHTmL
http://ccccqclbj.com/Scripts/logo.asp?/ArTicle/details/48200023.sHTmL
http://zhd-clean.com/js/logo.asp?/ArTicle/details/6384507.sHTmL
http://www.hezelvxing.com/lianxi/logo.asp?/ArTicle/details/026413.sHTmL
https://jtfmc.com/yzm/logo.asp?/ArTicle/details/79355965.sHTmL
http://ltbzjx.cn/images/logo.asp?/ArTicle/details/130697.sHTmL
http://xilianye.com.cn/e/logo.asp?/ArTicle/details/21930013.sHTmL
http://bjhxzg.com/log/logo.asp?/ArTicle/details/5625996.sHTmL
http://xilianye.com.cn/e/logo.asp?/ArTicle/details/9457309.sHTmL
http://taikekj.com/ima/logo.asp?/ArTicle/details/93909186.sHTmL
http://fidblower.com/Search/logo.asp?/ArTicle/details/9029705.sHTmL
http://www.zkyg.cn/images/logo.asp?/ArTicle/details/0684882.sHTmL
http://dtjzy.com/css/logo.asp?/ArTicle/details/7473685.sHTmL
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http://www.xinyuanlight.com/en/logo.asp?/ArTicle/details/508152.sHTmL
http://xilianye.com.cn/e/logo.asp?/ArTicle/details/71407585.sHTmL
https://www.hlpchina.com/TempFiles/logo.asp?/ArTicle/details/9614212.sHTmL
http://zhiprer.com/files/logo.asp?/ArTicle/details/4778238.sHTmL
http://www.dianyazengyaqi.com/wap/logo.asp?/ArTicle/details/1605637.sHTmL
http://m.hezelvxing.com/shandong/logo.asp?/ArTicle/details/92228149.sHTmL
http://lshygj.com/flash/logo.asp?/ArTicle/details/54430644.sHTmL
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http://www.dianyazengyaqi.com/wap/logo.asp?/ArTicle/details/461127.sHTmL
http://hnhtit.cn/news/logo.asp?/ArTicle/details/033233.sHTmL
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http://topjiye.com/images/logo.asp?/ArTicle/details/29850860.sHTmL
http://xd-tech.com.cn/test/logo.php?/ArTicle/details/68140898.sHTmL
http://topjiye.com/images/logo.asp?/ArTicle/details/2157448.sHTmL
http://www.tjhyn.com/map/logo.asp?/ArTicle/details/8946867.sHTmL
http://xyddq.com/ly/logo.asp?/ArTicle/details/04666250.sHTmL
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http://zstenghang.com/js/logo.asp?/ArTicle/details/479504.sHTmL
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http://s-powershow.cn/new_pic/logo.asp?/ArTicle/details/6586061.sHTmL
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http://jlcyyl.com/images/logo.asp?/ArTicle/details/4925623.sHTmL
http://www.adayosmarty.com//tv/logo.asp?/ArTicle/details/348617.sHTmL
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http://zstenghang.com/js/logo.asp?/ArTicle/details/0500655.sHTmL
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http://m.hezelvxing.com/shandong/logo.asp?/ArTicle/details/4951751.sHTmL
http://xd-tech.com.cn/test/logo.php?/ArTicle/details/804599.sHTmL
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