三伏高溫潮濕，中老年人陽氣偏弱、脾胃功能下降，頻繁吹空調、吃生冷極易濕氣纏身，引發渾身沉重、犯困乏力、食欲不振。冬瓜、綠豆、絲瓜、炒薏米四種家常食材，清暑祛濕不猛寒，輪換食用，輕松幫身體排濕降火、提升免疫力。

一、冬瓜

性質微涼，能排出體內多余水濕、消水腫、清暑熱，低脂清淡，三高人群也可放心吃。

冬瓜蝦皮湯

1. 冬瓜去皮切薄片，鍋中放姜片、清水燒開，下入冬瓜煮至通透軟爛。
2. 放入蝦皮煮 1 分鐘，少量鹽調味，撒蔥花、滴幾滴香油即可。

二、綠豆

清熱解暑、緩解伏天口干心煩、悶熱上火，溫飲才不傷脾胃陽氣。

清爽綠豆湯

1. 綠豆洗凈直接冷水下鍋，小火煮 15 至 20 分鐘，湯色青綠、綠豆微微開花時清熱效果最佳。
2. 可加少量冰糖或一片陳皮，放溫飲用，嚴禁冰鎮。

三、絲瓜

清熱涼血、生津開胃，質地軟糯，適合牙口不好的中老年人，清虛火、緩解夏季積食口干。

絲瓜炒雞蛋

1. 雞蛋滑炒定型盛出，蒜末爆香后下入絲瓜大火快炒至微微變軟。
2. 倒回雞蛋加鹽炒勻立刻出鍋，不要久炒出水。

四、炒薏米

生薏米寒性偏重，小火炒至微黃后健脾祛濕更溫和，養好脾胃，免疫力自然提升。

炒薏米赤小豆粥

1. 炒薏米、赤小豆提前浸泡 2 小時，加水慢煮 40 分鐘至豆子軟爛，可少量冰糖調味。

身體浮腫、血壓血脂偏高→多吃冬瓜

悶熱心煩、容易上火→常喝溫綠豆湯

食欲不振、口干積食、牙口不好→家常絲瓜炒雞蛋

渾身困重、舌苔厚膩、濕氣反復→堅持喝炒薏米赤小豆水

中老年三伏養生，少冷飲、少重油重甜，多用四種時令清淡食材食補，濕氣火氣一同散去，整個夏天少疲憊、少病痛，安穩迎接秋冬。

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