老話常說：夏吃豆，勝過肉，這是老一輩傳下來的夏季養(yǎng)生大智慧！夏至過后，氣溫節(jié)節(jié)攀升，酷暑多雨、悶熱潮濕成了常態(tài)。豆類是夏季絕佳的養(yǎng)生食材，性平溫潤，富含鉀、鈣、蛋白質(zhì)和多種微量元素，低脂易消化，比起油膩的肉類，更適合燥熱的夏天。既能補(bǔ)充身體流失的營養(yǎng)，又能健脾祛濕、清熱解暑，幫我們快速找回精氣神。

一、三豆健脾湯

所需食材

赤小豆+白扁豆+綠豆

赤小豆30克、白扁豆20克、綠豆30克、清水適量、冰糖少許（可選）

制作過程

1. 提前將三種豆類淘洗干凈，放入清水中浸泡1小時(shí)。夏至濕氣重，干豆質(zhì)地偏硬，浸泡后更容易煮爛，營養(yǎng)也能更好析出，口感更軟糯。

2. 鍋中加入足量清水，大火燒開后，倒入泡好的三種豆子。

3. 轉(zhuǎn)小火慢熬40分鐘，期間偶爾攪拌，防止豆子粘鍋、煮糊。

4. 煮至豆子開花、湯色濃稠后，根據(jù)個(gè)人口味加入少許冰糖調(diào)味，攪拌融化后即可關(guān)火。不喜歡甜味、脾胃偏虛的人群可以不加糖，原味飲用養(yǎng)生效果更好。

養(yǎng)生作用

這道湯是夏季清熱祛濕、健脾補(bǔ)氣的黃金湯方，三種豆子各司其職、互補(bǔ)增效。綠豆性質(zhì)清涼，主打清熱解暑、緩解夏季燥熱、口干心煩的問題；赤小豆利水祛濕，能排出體內(nèi)堆積的濕氣、廢水，改善身體浮腫、困倦乏力；白扁豆是健脾王牌食材，專門調(diào)理夏季受損的脾胃，緩解食欲不振、腹脹、消化不良。

三者搭配不寒不燥，完美中和了綠豆的寒性，避免涼性傷脾胃。同時(shí)豆類富含鉀元素，能快速補(bǔ)充夏天出汗流失的鉀，緩解乏力犯困，堅(jiān)持喝能健脾養(yǎng)胃、補(bǔ)足元?dú)猓卜€(wěn)度夏。

二、冬瓜薏米扁豆排骨湯

所需食材

排骨500克、冬瓜300克、白扁豆25克、薏米20克、生姜3片、食鹽少許、料酒1勺

制作過程

1. 白扁豆、薏米提前浸泡30分鐘，洗凈瀝干備用；冬瓜去皮切大塊，不要切太小，避免煮化。

2. 排骨冷水下鍋，加入姜片、一勺料酒，大火煮沸焯水，撇干凈表面的浮沫，撈出排骨用溫水沖洗干凈雜質(zhì)。

3. 砂鍋中放入排骨、泡好的白扁豆、薏米和剩余姜片，加入足量溫水，大火煮開。

4. 煮開后轉(zhuǎn)小火慢燉50分鐘，讓排骨的鮮味和食材的營養(yǎng)充分融入湯中。

5. 放入冬瓜塊，繼續(xù)燉煮15-20分鐘，至冬瓜透明軟爛即可。

6. 最后加少許食鹽調(diào)味，攪拌均勻即可出鍋，無需加過多調(diào)料，保留食材本身的鮮香和營養(yǎng)。

養(yǎng)生作用

這是一道祛濕消腫、補(bǔ)鈣補(bǔ)元?dú)獾南募攫B(yǎng)生靚湯，葷素搭配營養(yǎng)均衡。排骨富含優(yōu)質(zhì)蛋白和鈣質(zhì)，能補(bǔ)充夏季身體所需營養(yǎng)，強(qiáng)健筋骨，彌補(bǔ)高溫天氣身體的元?dú)鈸p耗；白扁豆健脾和胃、化濕止瀉，專門改善夏季脾胃虛弱、吃不下飯的問題；薏米利水滲濕、清熱健脾，祛除體內(nèi)頑固濕氣；冬瓜低脂清熱、利水消腫，緩解夏季身體悶熱浮腫。

整道湯清潤不油膩，溫補(bǔ)不上火，既能通過排骨高效補(bǔ)鈣，又能靠豆類、雜糧祛濕健脾，特別適合夏至后濕熱天氣飲用，祛濕又養(yǎng)身，全家都能喝。

三、紅豆茯苓蓮子羹

所需食材

紅豆40克、茯苓15克、蓮子20克、百合10克、清水適量、冰糖適量

制作過程

1. 紅豆提前浸泡2小時(shí)，茯苓、蓮子、百合洗凈備用，蓮子可去掉蓮心，避免口感發(fā)苦。

2. 將泡好的紅豆、茯苓、蓮子一同放入鍋中，加入足量清水，大火燒開。

3. 轉(zhuǎn)小火慢熬35分鐘，至紅豆煮至軟爛開花。

4. 放入百合，繼續(xù)燉煮10分鐘，百合不宜久煮，避免營養(yǎng)流失、口感軟爛。

5. 最后加入冰糖，攪拌至完全融化，關(guān)火后燜5分鐘，讓味道充分融合即可食用。

養(yǎng)生作用

www.baike.yngcjs.com/Article/details/9355255.ShtmL
www.baike.ntjcst.com/Article/details/2306900.ShtmL
www.baike.edmcys.com/Article/details/9083756.ShtmL
www.baike.sxcldt.com/Article/details/9222435.ShtmL
www.baike.egwzfq.com/Article/details/4611420.ShtmL
www.baike.xdcyzx.com/Article/details/0195396.ShtmL
www.baike.vipxuw.com/Article/details/8432076.ShtmL
www.baike.ahmdmc.com/Article/details/0930490.ShtmL
www.baike.qzsxrw.com/Article/details/5196467.ShtmL
www.baike.hlxpyu.com/Article/details/1121002.ShtmL
www.baike.ngsbqj.com/Article/details/2451846.ShtmL
www.baike.kgasyi.com/Article/details/5676627.ShtmL
www.baike.yngcjs.com/Article/details/6804697.ShtmL
www.baike.ntjcst.com/Article/details/2662603.ShtmL
www.baike.edmcys.com/Article/details/0673018.ShtmL
www.baike.sxcldt.com/Article/details/6511484.ShtmL
www.baike.egwzfq.com/Article/details/4406117.ShtmL
www.baike.xdcyzx.com/Article/details/3804333.ShtmL
www.baike.vipxuw.com/Article/details/2115155.ShtmL
www.baike.ahmdmc.com/Article/details/9520798.ShtmL
www.baike.qzsxrw.com/Article/details/4692040.ShtmL
www.baike.hlxpyu.com/Article/details/1758642.ShtmL
www.baike.ngsbqj.com/Article/details/4617524.ShtmL
www.baike.kgasyi.com/Article/details/2182118.ShtmL
www.baike.yngcjs.com/Article/details/0172427.ShtmL
www.baike.ntjcst.com/Article/details/1383783.ShtmL
www.baike.edmcys.com/Article/details/3186259.ShtmL
www.baike.sxcldt.com/Article/details/2838828.ShtmL
www.baike.egwzfq.com/Article/details/2691204.ShtmL
www.baike.xdcyzx.com/Article/details/7159516.ShtmL
www.baike.vipxuw.com/Article/details/5137020.ShtmL
www.baike.ahmdmc.com/Article/details/4940131.ShtmL
www.baike.qzsxrw.com/Article/details/1960536.ShtmL
www.baike.hlxpyu.com/Article/details/3474520.ShtmL
www.baike.ngsbqj.com/Article/details/8775687.ShtmL
www.baike.kgasyi.com/Article/details/7258481.ShtmL
www.baike.yngcjs.com/Article/details/6819403.ShtmL
www.baike.ntjcst.com/Article/details/4940633.ShtmL
www.baike.edmcys.com/Article/details/5065783.ShtmL
www.baike.sxcldt.com/Article/details/0209387.ShtmL
www.baike.egwzfq.com/Article/details/9086480.ShtmL
www.baike.xdcyzx.com/Article/details/8494073.ShtmL
www.baike.vipxuw.com/Article/details/6270855.ShtmL
www.baike.ahmdmc.com/Article/details/5723452.ShtmL
www.baike.qzsxrw.com/Article/details/2764895.ShtmL
www.baike.hlxpyu.com/Article/details/7187075.ShtmL
www.baike.ngsbqj.com/Article/details/7305026.ShtmL
www.baike.kgasyi.com/Article/details/2435207.ShtmL
www.baike.yngcjs.com/Article/details/3579714.ShtmL
www.baike.ntjcst.com/Article/details/7641209.ShtmL
www.baike.edmcys.com/Article/details/0736735.ShtmL
www.baike.sxcldt.com/Article/details/8065492.ShtmL
www.baike.egwzfq.com/Article/details/2054547.ShtmL
www.baike.xdcyzx.com/Article/details/0900547.ShtmL
www.baike.vipxuw.com/Article/details/2081146.ShtmL
www.baike.ahmdmc.com/Article/details/6415055.ShtmL
www.baike.qzsxrw.com/Article/details/2888254.ShtmL
www.baike.hlxpyu.com/Article/details/1346696.ShtmL
www.baike.ngsbqj.com/Article/details/4039252.ShtmL
www.baike.kgasyi.com/Article/details/5228683.ShtmL
www.baike.yngcjs.com/Article/details/2950442.ShtmL
www.baike.ntjcst.com/Article/details/9929490.ShtmL
www.baike.edmcys.com/Article/details/4141436.ShtmL
www.baike.sxcldt.com/Article/details/6536599.ShtmL
www.baike.egwzfq.com/Article/details/8282689.ShtmL
www.baike.xdcyzx.com/Article/details/9297739.ShtmL
www.baike.vipxuw.com/Article/details/1421719.ShtmL
www.baike.ahmdmc.com/Article/details/9511401.ShtmL
www.baike.qzsxrw.com/Article/details/7415202.ShtmL
www.baike.hlxpyu.com/Article/details/7036590.ShtmL
www.baike.ngsbqj.com/Article/details/4333650.ShtmL
www.baike.kgasyi.com/Article/details/4338534.ShtmL
www.baike.yngcjs.com/Article/details/5310567.ShtmL
www.baike.ntjcst.com/Article/details/6112848.ShtmL
www.baike.edmcys.com/Article/details/0553030.ShtmL
www.baike.sxcldt.com/Article/details/5600955.ShtmL
www.baike.egwzfq.com/Article/details/4962101.ShtmL
www.baike.xdcyzx.com/Article/details/3576162.ShtmL
www.baike.vipxuw.com/Article/details/7665744.ShtmL
www.baike.ahmdmc.com/Article/details/2423680.ShtmL
www.baike.qzsxrw.com/Article/details/9361206.ShtmL
www.baike.hlxpyu.com/Article/details/8371869.ShtmL
www.baike.ngsbqj.com/Article/details/3501529.ShtmL
www.baike.kgasyi.com/Article/details/9338546.ShtmL
www.baike.yngcjs.com/Article/details/7292412.ShtmL
www.baike.ntjcst.com/Article/details/5106629.ShtmL
www.baike.edmcys.com/Article/details/6176767.ShtmL
www.baike.sxcldt.com/Article/details/1035138.ShtmL
www.baike.egwzfq.com/Article/details/6891160.ShtmL
www.baike.xdcyzx.com/Article/details/6080940.ShtmL
www.baike.vipxuw.com/Article/details/7843484.ShtmL
www.baike.ahmdmc.com/Article/details/9043408.ShtmL
www.baike.qzsxrw.com/Article/details/3328996.ShtmL
www.baike.hlxpyu.com/Article/details/6128280.ShtmL
www.baike.ngsbqj.com/Article/details/6879700.ShtmL
www.baike.kgasyi.com/Article/details/5355577.ShtmL
www.baike.yngcjs.com/Article/details/7098102.ShtmL
www.baike.ntjcst.com/Article/details/9128884.ShtmL
www.baike.edmcys.com/Article/details/8558585.ShtmL
www.baike.sxcldt.com/Article/details/0110764.ShtmL
www.baike.egwzfq.com/Article/details/3790779.ShtmL
www.baike.xdcyzx.com/Article/details/3549910.ShtmL
www.baike.vipxuw.com/Article/details/9637114.ShtmL
www.baike.ahmdmc.com/Article/details/6964821.ShtmL
www.baike.qzsxrw.com/Article/details/3693478.ShtmL
www.baike.hlxpyu.com/Article/details/0119608.ShtmL
www.baike.ngsbqj.com/Article/details/3311652.ShtmL
www.baike.kgasyi.com/Article/details/5529345.ShtmL
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www.baike.ntjcst.com/Article/details/2797924.ShtmL
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www.baike.egwzfq.com/Article/details/6600489.ShtmL
www.baike.xdcyzx.com/Article/details/1312038.ShtmL
www.baike.vipxuw.com/Article/details/2119494.ShtmL
www.baike.ahmdmc.com/Article/details/5085760.ShtmL
www.baike.qzsxrw.com/Article/details/9407758.ShtmL
www.baike.hlxpyu.com/Article/details/3641604.ShtmL
www.baike.ngsbqj.com/Article/details/7362838.ShtmL
www.baike.kgasyi.com/Article/details/1013115.ShtmL
www.baike.yngcjs.com/Article/details/3333259.ShtmL
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www.baike.ngsbqj.com/Article/details/7528190.ShtmL
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www.baike.qzsxrw.com/Article/details/1940375.ShtmL
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www.baike.ngsbqj.com/Article/details/0545120.ShtmL
www.baike.kgasyi.com/Article/details/7633061.ShtmL
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www.baike.edmcys.com/Article/details/4699454.ShtmL
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www.baike.kgasyi.com/Article/details/1779972.ShtmL
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www.baike.xdcyzx.com/Article/details/2968537.ShtmL
www.baike.vipxuw.com/Article/details/1450721.ShtmL
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www.baike.qzsxrw.com/Article/details/6353611.ShtmL
www.baike.hlxpyu.com/Article/details/8516679.ShtmL
www.baike.ngsbqj.com/Article/details/5904304.ShtmL
www.baike.kgasyi.com/Article/details/2670080.ShtmL
www.baike.yngcjs.com/Article/details/6613458.ShtmL
www.baike.ntjcst.com/Article/details/8503857.ShtmL
www.baike.edmcys.com/Article/details/1141381.ShtmL
www.baike.sxcldt.com/Article/details/2595544.ShtmL
www.baike.egwzfq.com/Article/details/7776775.ShtmL
www.baike.xdcyzx.com/Article/details/6079154.ShtmL
www.baike.vipxuw.com/Article/details/9655811.ShtmL
www.baike.ahmdmc.com/Article/details/1772534.ShtmL
www.baike.qzsxrw.com/Article/details/1836109.ShtmL
www.baike.hlxpyu.com/Article/details/5280709.ShtmL
www.baike.ngsbqj.com/Article/details/8563491.ShtmL
www.baike.kgasyi.com/Article/details/2054293.ShtmL

這道甜羹溫潤滋補(bǔ)，是夏季養(yǎng)心安神、健脾養(yǎng)血、補(bǔ)鉀益氣的絕佳甜品。紅豆富含鉀、鈣、鐵等多種礦物質(zhì)，不僅能補(bǔ)充夏季流失的電解質(zhì)，還能養(yǎng)血補(bǔ)氣，改善夏季氣血不足、面色暗沉、疲憊無力的狀態(tài)；茯苓是經(jīng)典的養(yǎng)生食材，健脾祛濕、寧心安神，調(diào)理脾胃虛弱，改善夏季濕氣重導(dǎo)致的失眠、多夢、煩躁；蓮子養(yǎng)心益腎、健脾止瀉，緩解夏季心煩燥熱、心神不寧。

三者搭配百合，清潤降噪，溫和滋補(bǔ)不燥熱，低脂健康。夏至后晝長夜短，人容易心煩失眠、元?dú)馓澨摚３赃@道羹，既能補(bǔ)鉀補(bǔ)鈣、補(bǔ)足氣血，又能安神助眠，舒緩夏季燥熱情緒，越吃身體越輕松。

https://github.com/madmineatt/ntyntq/blob/main/XJiZJTNgvH.md
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https://github.com/son5comb/wvedtj/blob/main/DwbxhtmHzK.md
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https://github.com/josephsun7/xaahmu/blob/main/ODcApJBaTe.md
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https://github.com/coil80ear/bvpyvq/blob/main/klgbAMYtrK.md
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https://github.com/son5comb/wvedtj/blob/main/sorsEEjHGf.md
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https://github.com/madmineatt/ntyntq/blob/main/LyXgliEhxk.md
https://github.com/rlairk/ktkduy/blob/main/jSRgZxzoYB.md
https://github.com/node75winz/isihyi/blob/main/lvDlTMjVHM.md
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https://github.com/spotruffer/xhyacq/blob/main/iTDqatPrHx.md
https://github.com/rutomix/fpcqos/blob/main/LkJQXhPbnk.md
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https://github.com/spotruffer/tdvvyi/blob/main/mFBxqphuku.md
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https://github.com/rustybuk/hzdkxs/blob/main/dcZrRWvBgK.md
https://github.com/punch68pea/zzqqpz/blob/main/FYKUazrdPo.md
https://github.com/heart67ray/fixsux/blob/main/RkPIYLNMZb.md
https://github.com/ride-ming/ffgzpr/blob/main/hNHBrdVTSL.md
https://github.com/odallarver/snumwm/blob/main/iyKwtDjjmP.md
https://github.com/bitoft8/cshhrz/blob/main/agoDPQiGYD.md
https://github.com/satyajithi/tnzwgs/blob/main/voqHYtZphr.md
https://github.com/dotpolovax/touipt/blob/main/RXhglObgDb.md
https://github.com/jakubulli/zpkqte/blob/main/XJvhJKcwOL.md
https://github.com/rustybuk/hzdkxs/blob/main/jtdRedGrjS.md
https://github.com/michaelkod/zypsmp/blob/main/pvAnjFvIRx.md
https://github.com/spotruffer/xhyacq/blob/main/KcgUnFKDwv.md
https://github.com/zedejaciqw/sqkedf/blob/main/xEDlXlKBny.md
https://github.com/camdeni-se/jsqhag/blob/main/uEpLLTaGqw.md
https://github.com/likealicia/ridymw/blob/main/nlOTtZHKZI.md
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https://github.com/rutomix/fpcqos/blob/main/RAgDAGtYML.md
https://github.com/warlon55/vzcwun/blob/main/CCxEiUHzLc.md
https://github.com/heart67ray/fixsux/blob/main/EBTSWTmeKD.md
https://github.com/coil80ear/bvpyvq/blob/main/wWAZQcfeKp.md
https://github.com/fawder/rszpdq/blob/main/CQNFJJmqnk.md
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https://github.com/oscarmeshc/rslret/blob/main/AzScbzlcuN.md
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https://github.com/bitoft8/cshhrz/blob/main/uCIUAmwlKF.md
https://github.com/satyajithi/tnzwgs/blob/main/OReHGvnJFW.md
https://github.com/gilbertss9/otkswt/blob/main/luKASBgtzl.md
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https://github.com/ride-ming/ffgzpr/blob/main/SYpfRxDnTl.md
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https://github.com/odallarver/snumwm/blob/main/XQcODSEvuh.md
https://github.com/oscarmeshc/rslret/blob/main/mpIYrxTgFc.md
https://github.com/rutomix/fpcqos/blob/main/wNsPfdTKpi.md
https://github.com/heart67ray/fixsux/blob/main/kogXjgBnqh.md
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https://github.com/odallarver/snumwm/blob/main/lcEdiQjPaM.md
https://github.com/spotruffer/xhyacq/blob/main/cGgFczPPFr.md
https://github.com/satyajithi/tnzwgs/blob/main/ATZjtPPflL.md
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https://github.com/likealicia/ridymw/blob/main/RnpiktxdPx.md
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https://github.com/dotpolovax/touipt/blob/main/JbaKzLXhex.md
https://github.com/odallarver/snumwm/blob/main/yCHLoOHIXt.md
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https://github.com/son5comb/wvedtj/blob/main/fEjvMsXzeU.md
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https://github.com/jakubulli/zpkqte/blob/main/dPvNDXyEfJ.md
https://github.com/gilbertss9/otkswt/blob/main/ihrXjgJPOU.md
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https://github.com/dotpolovax/touipt/blob/main/hunbybfvuS.md
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https://github.com/bitoft8/cshhrz/blob/main/HtvHKKpNzp.md
https://github.com/odallarver/snumwm/blob/main/pIHGmstbEk.md
https://github.com/rutomix/fpcqos/blob/main/rQCpExzpKN.md
https://github.com/zedejaciqw/sqkedf/blob/main/tLEBnqSpKt.md
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