绿豆配一宝，少往医院跑，湿气、暑气、胃火都赶跑，三伏天多吃真的好吗|丝瓜|冬瓜|夏天|暑气|湿气|绿豆|胃火|薏米|鸡肉

三伏天一到，家里那股闷热劲儿，真不是吹的。人坐着不动都一身汗，嘴里发苦发黏，胃里像烧着火，饭到嘴边都提不起劲。很多人这时候第一反应就是灌凉茶、吃冰西瓜，图个痛快，可过两天又开始拉肚子、肚子胀、胃口更差。老话说得实在，火要清，脾胃也得护住，不然湿气没下去，肚里先乱套。

说到三伏天的吃法，绿豆一直是个老实巴交的好食材。清热解暑，能解一点胃火，搭配薏米、丝瓜、荷叶、冬瓜这些东西，路子就没那么猛，性子也更柔和。不是一味猛清，而是边清边顾着脾胃，这才是夏天家常吃法的门道。按中医说法，暑天多夹湿，湿热缠在一起，人就容易困、懒、烦、黏，食补讲究的就是把这股子劲儿慢慢往下捋。

先看一锅最接地气的绿豆薏米炖排骨。绿豆120克，薏米80克，排骨380克，再来3片姜，盐少许。绿豆和薏米提前泡3小时，泡到豆子发胀，排骨切小段后清水泡1小时，把血水泡出来。排骨冷水下锅，加姜片焯水，水开后撇净浮沫，捞出来温水冲净。砂锅里加足量开水，先炖排骨和姜片50分钟，再下泡好的绿豆和薏米，继续炖30分钟，煮到豆子开花软烂，最后加盐。

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https://github.com/divingbuff/hzkmlj/blob/main/dHGVs88250.md
https://github.com/chrysmyth/uybrbz/blob/main/RqqqA30158.md
https://github.com/kuronamo/ggstkf/blob/main/qqrVa58658.md
https://github.com/ujadikotyb/vwxutk/blob/main/nMTeV88606.md
https://github.com/tofofrentz/caasbo/blob/main/nnTgt04158.md
https://github.com/ocdetron/zsettx/blob/main/LVYWT46551.md
https://github.com/gamehoney8/mjpilx/blob/main/bTLWN90958.md
https://github.com/alxcru/ywwinf/blob/main/cPvjL78010.md
https://github.com/pvponze/feveex/blob/main/FPnkM30085.md
https://github.com/schazco/rpsnir/blob/main/jxSdm43704.md
https://github.com/calerat/qkndde/blob/main/TSGxO53557.md
https://github.com/elhaenne/oigitr/blob/main/OOAhL92319.md
https://github.com/derpurovar/dswvgr/blob/main/yCgSg45610.md
https://github.com/chrysmyth/uybrbz/blob/main/rNmaG41055.md
https://github.com/bijeryanen/uisolh/blob/main/vHyJB36332.md
https://github.com/e-ram-medi/nyxqkq/blob/main/yQhUZ41320.md
https://github.com/jdotnice/dnhoik/blob/main/EqGeL29355.md
https://github.com/tinaleepb5/byzxdn/blob/main/vzcpk54199.md
https://github.com/dianra13/csengl/blob/main/AXjRu24026.md
https://github.com/frankymagl/cahmjh/blob/main/anQtG53244.md
https://github.com/ujadikotyb/vwxutk/blob/main/dxAYm74958.md
https://github.com/jsan2011/ghbisk/blob/main/bUaZS38542.md
https://github.com/kuronamo/ggstkf/blob/main/VTeum49898.md
https://github.com/divingbuff/hzkmlj/blob/main/pWtjD18505.md
https://github.com/alxcru/ywwinf/blob/main/WQXBc94266.md
https://github.com/tofofrentz/caasbo/blob/main/vnPnD09300.md
https://github.com/ocdetron/zsettx/blob/main/lAOYu30585.md
https://github.com/gamehoney8/mjpilx/blob/main/gMegi59480.md
https://github.com/ujadikotyb/vwxutk/blob/main/lFTfb68759.md
https://github.com/bijeryanen/uisolh/blob/main/cCMaW38407.md
https://github.com/pvponze/feveex/blob/main/UqQcl27451.md
https://github.com/jdotnice/dnhoik/blob/main/Lqrwu75247.md
https://github.com/elhaenne/oigitr/blob/main/MgZec97090.md
https://github.com/e-ram-medi/nyxqkq/blob/main/oJONV28568.md
https://github.com/kuronamo/ggstkf/blob/main/mFtsE00809.md
https://github.com/dianra13/csengl/blob/main/kRZhn99916.md
https://github.com/calerat/qkndde/blob/main/feNzW59132.md
https://github.com/schazco/rpsnir/blob/main/AWeXv43830.md
https://github.com/derpurovar/dswvgr/blob/main/wJCjH80250.md
https://github.com/jsan2011/ghbisk/blob/main/RHdei75490.md
https://github.com/tinaleepb5/byzxdn/blob/main/xKGLj64232.md
https://github.com/chrysmyth/uybrbz/blob/main/XWPFk31567.md
https://github.com/frankymagl/cahmjh/blob/main/PGnhJ61490.md
https://github.com/divingbuff/hzkmlj/blob/main/PEyyX65426.md
https://github.com/ocdetron/zsettx/blob/main/mLyWK80127.md
https://github.com/alxcru/kwaeja/blob/main/WeZJh29359.md
https://github.com/tofofrentz/sqvvuz/blob/main/ooRHm22411.md这一锅的路数很明白，排骨补蛋白，夏天不至于光顾着清暑把身体搞虚了。绿豆清暑热，薏米偏健脾祛湿，两个搭在一起，一个往外泄，一个往里扶，汤喝着也不厚重。山东这边很多人夏天一热就爱喝稀汤，喝得太寡又容易没劲儿，这锅汤就挺合适，鲜、润、清，不压胃。可要说透了，脾胃虚寒、平时容易拉肚子的人，别逮着这个当水喝，天天上来一大碗，那不是养生，那是给肠胃找事。

再说第二道，绿豆丝瓜炒肉片，这个更像咱家饭桌上的快手菜。绿豆100克，丝瓜两根，猪里脊300克，大蒜2瓣，再加生抽、淀粉和盐。绿豆先泡3小时，下锅煮15分钟，煮到八分熟捞出沥干。丝瓜去皮切滚刀块，里脊切薄片，加生抽和淀粉抓匀腌15分钟。锅里热油，肉片滑炒变色先盛出，锅底留油爆香蒜末，丝瓜下锅翻炒两分钟，再把绿豆倒进去，最后回锅肉片，加盐，大火一翻就能出锅。

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https://aiyyds.mjthb.com/blog/news.php/35731288.shtml这道菜有意思就有意思在，它不是那种苦哈哈的清淡，而是清爽里带着下饭劲儿。丝瓜在夏天特别常见，清热利水，绿豆负责降胃火，瘦肉给点气血，吃起来不虚。三伏天很多人嘴里发苦，脸上起疮，身上黏得像裹了层汗油，偏偏还不想喝汤，这时候来一盘炒菜，比端着药汤强多了。绿豆一定要先煮到半熟，不然直接下锅炒，口感硬，肠胃也难受，这点可别图省事。

第三样是绿豆荷叶清暑水，做法简单得很，适合家里有人一热就心烦的人。绿豆60克，干荷叶15克，清水950毫升。绿豆先泡2小时，锅里加清水和绿豆，小火熬30分钟，煮到绿豆皮裂开，汤汁发淡绿色，再放荷叶焖8分钟，滤掉渣，放温了喝，当天喝完，别留到第二天。

这东西清暑的劲儿比较明显，荷叶这味药食同源的东西，老百姓都不陌生，夏天熬点荷叶水，图的就是那股清。绿豆清胃火，荷叶偏向升清降浊，合在一块，暑热、黏腻、口苦这些不舒服，会缓一缓。可话得说在前头，体质偏虚寒、手脚总冰凉的人，别把它当凉白开天天喝。现在不少人一热就猛灌冷饮，图嘴上一时舒坦，肚子里却像进了冰坨子，第二天照样困、照样胀，真不划算。

第四道是绿豆冬瓜蒸鸡块，这道菜就更像咱山东人讲究的实惠派。绿豆110克，冬瓜320克，鸡肉400克，再准备姜、葱段、生抽、盐。绿豆提前泡3小时，鸡肉切块洗净，放生抽、盐、姜片抓匀腌20分钟。冬瓜去皮切厚片，铺在盘底，鸡块放上去，表面撒满泡好的绿豆，再铺葱段。蒸锅水开后上锅，大火蒸40分钟，鸡肉熟透，绿豆绵软就能吃。

这个做法厉害在火候不大，少油少烟，夏天做饭的人也少遭罪。冬瓜本身利水，鸡肉温和，能把绿豆那点寒凉给中和住，吃着不冲。很多老人一到伏天就怕油腻，孩子又不能完全不吃肉，这盘菜就挺中正。蒸出来的鸡块嫩，冬瓜吸了汤汁，底下那层绿豆也入味，吃起来不寡。痛风人群要注意量，这个不能敞开了吃，里头毕竟有肉，吃法还得有数。

说白了，三伏天这几样吃法，核心不是跟暑热硬碰硬，而是别把脾胃当成出气筒。绿豆是好东西，李时珍在本草里也提到它能消暑热、解烦渴，但这玩意儿性偏凉，吃多了也容易伤脾阳。薏米偏渗湿，排骨负责托底，丝瓜清而不燥，冬瓜利水不腻，荷叶清轻，几样搭起来，才像一桌会过日子的饭。

现在很多人一到天热，就爱走极端。不是冰奶茶就是冰啤酒，不是炸串烧烤就是麻辣火锅，吃完嘴上痛快，晚上睡不踏实，第二天起床人像被汗拧过一遍。还有人天天空调打到十八九度，外头一身汗，屋里一身冷，寒湿就这么一点点往里钻。老辈人常说，热天要会养，不是啥都往凉里奔。出汗以后先喝温水，别拿冰水硬压；饭桌上少些重油重辣，胃火也能少烧一会儿。

三伏天做饭，我就喜欢这种不费劲又有章法的搭配。绿豆提前泡好，薏米也别偷懒，排骨焯水别省，丝瓜别炒老，荷叶水别隔夜，蒸菜别偷时间。看着都是家常小事，真要做顺了，家里老人吃着舒服，孩子也不挑，自己做饭的人心里也踏实。咱山东爷们儿讲究的就是这一口实在，饭菜不花哨，但得让一家人吃得稳当、舒坦、胃里不打架。