立夏后不補，一整夏受苦”，記得：吃2肉，食2菜，喝2湯，順應時節而養，安康順利過夏天

立夏之后，隨著氣溫升高，人體出汗多、消耗大，再加上濕氣重、容易沒胃口，如果這時候不抓緊時間調整飲食，整個夏天確實容易感到疲乏無力，甚至出現“苦夏”的癥狀。

要想“樂過夏”，咱們得順應時節，把身體底子打好。老話講：立夏后不補，一整夏受苦。為您整理了立夏后最該吃的“2肉、2菜、2湯”，幫您補足精氣神，輕松快樂地度過這個夏天。

吃2肉：補體力、強筋骨

夏天雖然清淡飲食為主，但完全不吃肉會導致體力透支。這兩樣肉，溫補而不燥，最適合初夏。

1. 鴨肉（滋陰補虛）

俗話說“防苦夏，吃鴨肉”。鴨肉性涼，具有滋陰養胃、利水消腫的作用。夏天吃鴨肉，既能補充過度消耗的營養，又能祛除暑熱，不會像吃羊肉那樣容易上火。

推薦吃法， 啤酒燒鴨肉。用啤酒燉去腥味、肉質更嫩，還自帶麥香。做好的美食不腥不膩、軟爛入味。

食材；鴨肉半只、啤酒 1 瓶、姜、蒜、干辣椒、八角、桂皮、香葉、生抽、老抽、料酒、鹽、冰糖

做法：1處理去腥，鴨肉切塊，冷水下鍋，加姜片、料酒，大火煮開焯水，撇去浮沫，撈出用溫水洗凈瀝干。

2煸炒出油，不放油，直接下鴨塊小火慢炒，把鴨皮油脂炒出來，炒到表面微黃，控油盛出多余鴨油。

3爆香佐料，留底油，放姜片、蒜瓣、干辣椒、八角、桂皮、香葉，小火炒出香味。

4調味上色，倒入鴨塊翻炒，加生抽 2 勺、老抽半勺、幾顆冰糖，翻炒均勻上色。

5啤酒燜煮，整瓶啤酒倒入，沒過鴨肉，不用加水。大火燒開轉小火，蓋鍋蓋燜40 分鐘。

6收汁出鍋，最后加鹽調味，開大火收濃湯汁，湯汁裹滿鴨肉即可出鍋。

2.魚肉

魚肉富含優質蛋白質，且脂肪含量低，容易被人體消化吸收。立夏后吃魚肉，既能補充身體所需的營養，又不會給腸胃造成負擔。此外，魚肉中還含有豐富的不飽和脂肪酸，如歐米伽 - 3脂肪酸，對心血管健康有益。

推薦吃法，香煎鯽魚。這是一道經典又美味的家常菜。鯽魚肉質鮮嫩，營養豐富。

食材：新鮮鯽魚1 - 2條，蔥2根，姜，生抽，鹽，白糖

做法；1處理鯽魚，把鯽魚去鱗、去鰓、去內臟，然后用清水沖洗干凈，在魚身上劃幾刀，

2煎魚，在鍋中倒入適量的食用油，油熱后將鯽魚放入鍋中，用中小火慢煎。等一面煎至金黃后再小心翻面，煎另一面，直到兩面都煎成金黃色。

3魚煎好后盛出，鍋中留少許底油，放入蔥段、姜片、蒜瓣、八角和桂皮，用小火慢慢炒香。

4調味，調料炒香后，加入2湯匙生抽、1湯匙老抽、2湯匙料酒和1湯匙白糖，翻炒均勻，讓調料充分融合。生抽提鮮，老抽上色，料酒去腥，白糖則能增加甜味，讓味道更加平衡。http://raad.share.noior.cn/article/details/96543.shtml
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5加水煮魚，往鍋中加入適量的清水，水量要沒過鯽魚。把煎好的鯽魚放回鍋中，大火燒開后轉小火，蓋上鍋蓋燜煮10 - 15分鐘，讓魚充分吸收湯汁的味道。

6收汁，等湯汁變得濃稠，鯽魚熟透后，根據個人口味加入適量的鹽調味。然后開大火收汁，讓湯汁緊緊包裹在魚身上，這樣一道鮮香入味的紅燒鯽魚就大功告成啦！

食2菜：清心火、祛濕氣

立夏對應五臟中的“心”，此時心火最旺，且濕氣重，這兩種菜是天然的“滅火器”和“除濕機”。

1.紅莧菜

立夏后吃紅莧菜，核心是清熱祛濕、補血護骨、潤腸通便、抗氧化護眼，正好對應初夏暑濕重、胃口差、易上火的特點。

推薦吃法， 蒜蓉紅莧菜。大蒜的溫性可以中和紅莧菜的涼性，且蒜香能提升風味。

食材；紅莧菜 1 大把、大蒜 5–6 瓣、鹽、食用油、少許雞精（可不放）

做法：1紅莧菜摘掉老根爛葉，清水多淘洗兩遍，瀝干水分備用。

2大蒜拍扁，剁成蒜末，分兩半留用。

3熱鍋倒油，油溫微熱，下入一半蒜末小火炒出香味。

4轉大火，倒入紅莧菜，快速翻炒。

5炒至莧菜變軟、出紅湯汁，加適量鹽調味。

6撒上剩下一半生蒜末，翻勻關火即可。

2.蠶豆

立夏之后，正是蠶豆大量上市的季節，這時候的蠶豆鮮嫩清甜，口感最好。俗話說“立夏吃豆，勝過吃肉”，在這個時節吃蠶豆，不僅能嘗鮮，對身體的好處也非常多http://www.noior.cn/Article/details/70806.shtml
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推薦吃法，蠶豆燜飯。鮮香省事一鍋出，好吃美味。

食材：新鮮蠶豆米、大米、臘肉 / 臘腸（沒有就用五花肉）、大蒜、蔥花、鹽、生抽、少許食用油

做法：1大米提前淘洗干凈，清水浸泡 10 分鐘；蠶豆剝殼去皮洗凈瀝干。

2臘肉 / 臘腸切小丁，大蒜切末。

3鍋放少許油，下蒜末、臘肉丁小火炒出香味出油。

4倒入蠶豆米，翻炒 1 分鐘炒至斷生。

5加少許鹽、一勺生抽翻勻關火。

6把泡好的大米放進電飯煲，按平時煮飯的水量加水。

7把炒好的蠶豆臘肉鋪在大米上面，正常煮飯模式。

8跳閘后不要馬上開蓋，再燜 10 分鐘，撒蔥花翻拌均勻就能吃。

喝2湯：養心神、補津液

夏天出汗多，津液流失快，喝湯不僅能補水，還能通過“湯水”把營養送進身體里。

1. 蓮子百合湯（養心安神）

立夏后容易心煩失眠。蓮子（帶芯）能清心火，百合能潤肺安神。這道甜湯是夏季養心的首選，能讓人睡個好覺，平復煩躁情緒。

食材：干蓮子 20g、干百合 20g、冰糖適量、清水，可加枸杞少許

做法；1蓮子、百合提前清水泡 30 分鐘；蓮子去掉芯（不苦、安神）。

2鍋中加足量清水，放入蓮子、百合。

3大火煮開，轉小火慢燉30 分鐘。

4加冰糖、枸杞，再燉 5 分鐘融化即可。

2. 番茄雞蛋湯（生津開胃）

聽起來很普通，但它是夏天最實用的“快手湯”。番茄富含番茄紅素和維生素C，酸甜的口感能極大促進食欲，補充出汗流失的維生素，還能生津止渴。

食材；西紅柿 2 個、雞蛋 2 個、蔥花、鹽、香油、少許生抽、食用http://share.noior.cn/Article/details/32432.shtml
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做法；1西紅柿頂部劃十字，開水燙一下去皮，切小塊；雞蛋打散備用。

2鍋里放少許油，下西紅柿小火翻炒，炒出紅沙湯汁。

3加適量清水，大火煮開。

4轉小火，淋入蛋液，慢慢轉圈淋，定型后輕輕推開。

5加鹽、一點點生抽調味，煮 1 分鐘。

6撒蔥花，滴幾滴香油，關火即可。

立夏養生小貼士

少貪涼： 雖然天氣熱了，但剛立夏時陽氣還在體表，體內反而虛寒，冷飲和冰西瓜要少吃，以免傷脾胃。

晚睡早起： 順應晝長夜短的季節變化，中午最好能午休30分鐘，養養心氣。

立夏后，遵循“吃2肉，食2菜，喝2湯”的飲食原則，不僅能夠為身體補充營養，增強免疫力，還能幫助我們抵御夏季的炎熱，讓我們在這個夏天輕松快樂，少受苦楚。大家不妨試試這些美食，開啟健康快樂的夏日生活。