快入伏了，牛肉鸡肉再香也别多吃，这“伏天黄金肉”，简单不上火

马上进入三伏天，天气高温闷热、湿气重、心火旺盛。很多人还在吃牛肉、鸡肉，这些肉类偏温补、热量高，夏天多吃容易上火、积热、湿气加重、没胃口。老辈人常说：伏天吃肉，宜凉不宜热！

一、紫苏焖鸭肉

详细制作步骤

1. 准备食材：鸭肉500克、新鲜紫苏一大把、生姜、大蒜、生抽、蚝油、少许老抽、食盐。

2. 鸭肉切块，清水浸泡10分钟泡出血水，洗净沥干；紫苏洗净切段备用。

3. 鸭肉冷水下锅，加姜片焯水，煮开撇去浮沫，捞出冲洗干净。

4. 锅中少油，下入姜蒜爆香，倒入鸭肉大火翻炒，炒干多余水汽、炒出油脂。

5. 加生抽、蚝油、少许老抽翻炒上色，加入适量热水没过食材。

6. 大火烧开转小火焖20分钟，最后放入紫苏，加盐调味，大火收浓汤汁即可。

养生作用

鸭肉是伏天第一清补肉，性凉不燥热，滋阴补虚、清热降火、利水祛湿。搭配紫苏疏风散寒、开胃去湿，夏天吃不积热、不油腻。专门改善三伏天内热重、心烦闷热、食欲不振、身体困重，清补身体、安稳度夏。

二、洋葱煎焗排骨

详细制作步骤

1. 准备食材：新鲜排骨400克、洋葱1个、蒜末、生抽、蚝油、少许胡椒粉、食用油。

2. 排骨洗净，浸泡去血水，加生抽、蚝油、胡椒粉、蒜末抓匀，腌制20分钟入味。

3. 洋葱去皮，切成大块备用。

4. 平底锅刷油，下入腌好的排骨，中小火慢煎，两面煎至金黄微焦。

5. 放入洋葱块，翻炒均匀，盖上锅盖小火焗15分钟。

6. 最后开大火翻炒收汁，洋葱变软出香即可出锅。

养生作用

排骨低脂清润、补益身体、不温不燥，伏天吃不会上火。洋葱杀菌清热、促消化、解油腻、祛体内积湿。整道菜鲜香开胃、清淡不腻，既能补充夏季消耗的体能，又能改善三伏天积食腹胀、胃口差，好吃不上火。

三、黄骨鱼炖豆腐

详细制作步骤

1. 准备食材：黄骨鱼3条、嫩豆腐1块、姜片、葱花、食盐、白胡椒粉、少许食用油。

2. 黄骨鱼处理干净，沥干水分；豆腐切小块，淡盐水浸泡防碎。

3. 热锅冷油，下入姜片爆香，放入黄骨鱼中小火煎至两面微黄。

4. 加入足量开水，大火煮沸煮出奶白色浓汤。

5. 放入豆腐块，中小火慢炖10分钟。

6. 加盐、白胡椒粉调味，撒葱花即可出锅。

养生作用

黄骨鱼肉质细嫩、低脂清热、健脾祛湿，是夏季绝佳淡水鱼，温补不燥、易消化、不生火气。豆腐清热润燥、补充植物蛋白。夏天常喝这道鱼汤，清热解暑、养胃健脾、祛湿消肿，体虚、老人小孩都适合，越吃越清爽。

四、韭菜炒虾仁

详细制作步骤

1. 准备食材：新鲜虾仁250克、韭菜一把、姜丝、食盐、少许料酒、食用油。

2. 虾仁去虾线，洗净，加少许料酒、姜丝腌制5分钟去腥。

3. 韭菜洗净，切成小段备用。

4. 热锅倒油，下入虾仁大火快速翻炒至变色，盛出备用。

5. 锅底留油，下入韭菜大火翻炒1分钟至断生。

6. 倒回虾仁，加少许食盐调味，快速翻匀即可出锅。

养生作用

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虾仁高蛋白低脂、清热补虚、滋阴健体，伏天吃不长肉、不上火。韭菜温中行气、开胃祛湿、提振脾胃阳气。一凉一温完美中和，清热又不伤脾胃，有效改善三伏天浑身乏力、脾胃虚弱、胃口不开，清爽滋补、老少通吃。

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https://github.com/jakubulli/zpkqte/blob/main/UYbUIaBZRY.md
https://github.com/son5comb/wvedtj/blob/main/xwZazJNSlC.md
https://github.com/vdeimpson/ldfpsx/blob/main/aUWUhlhrvk.md
https://github.com/camdeni-se/jsqhag/blob/main/nzAiyNpbbL.md
https://github.com/likealicia/ridymw/blob/main/nKoFYbCxji.md
https://github.com/xiaonengdo/xbeokb/blob/main/pRmYtRiRrx.md
https://github.com/rustybuk/hzdkxs/blob/main/ikdcgfSxfq.md
https://github.com/bitoft8/cshhrz/blob/main/hoiAOcwoii.md
https://github.com/camdeni-se/jsqhag/blob/main/TEZTNVaRhm.md
https://github.com/odallarver/snumwm/blob/main/TfhztFxlZf.md
https://github.com/coil80ear/bvpyvq/blob/main/vvpGyRlukL.md
https://github.com/fawder/rszpdq/blob/main/dcTCQlzcMc.md
https://github.com/scarfrada/iokbvw/blob/main/oXOjQEsipf.md
https://github.com/punch68pea/zzqqpz/blob/main/LHgsMCiOkg.md
https://github.com/son5comb/wvedtj/blob/main/AzcQIByizk.md
https://github.com/warlon55/vzcwun/blob/main/uPksTOXyfp.md
https://github.com/prewich/ifexzj/blob/main/FRbsTzCgsO.md
https://github.com/madmineatt/ntyntq/blob/main/OuUgBFDtha.md
https://github.com/basketorch/ycyhsp/blob/main/amjsUZuEZq.md
https://github.com/oscarmeshc/rslret/blob/main/SUnYRyzYKQ.md
https://github.com/vdeimpson/ldfpsx/blob/main/JedKFJVsFV.md
https://github.com/jakubulli/zpkqte/blob/main/MTMjbJLdpv.md
https://github.com/madmineatt/ntyntq/blob/main/qEyZjPpyMK.md
https://github.com/vdeimpson/ldfpsx/blob/main/vXGeJBemPO.md
https://github.com/likealicia/ridymw/blob/main/skJVlomPnd.md
https://github.com/camdeni-se/jsqhag/blob/main/IXHJjCBshv.md
https://github.com/xiaonengdo/xbeokb/blob/main/vvRjLqGrsb.md
https://github.com/bitoft8/cshhrz/blob/main/NksPnihgBZ.md
https://github.com/odallarver/snumwm/blob/main/sFLYUAbrCo.md
https://github.com/son5comb/wvedtj/blob/main/MjkCwBXoFg.md
https://github.com/warlon55/vzcwun/blob/main/nWVblProGu.md
https://github.com/punch68pea/zzqqpz/blob/main/ENaeybCBCm.md
https://github.com/scarfrada/iokbvw/blob/main/GIaEZFsaDV.md
https://github.com/oscarmeshc/rslret/blob/main/zQRgrbQtAs.md
https://github.com/gilbertss9/otkswt/blob/main/VaGhxmekAs.md
https://github.com/madmineatt/ntyntq/blob/main/yOPoHqXIFE.md
https://github.com/coil80ear/bvpyvq/blob/main/xeKaGOErwr.md
https://github.com/fawder/rszpdq/blob/main/NLeIPRyrnK.md
https://github.com/basketorch/ycyhsp/blob/main/xcCfacbJOB.md
https://github.com/vdeimpson/ldfpsx/blob/main/tcxggpjApT.md
https://github.com/vdeimpson/ldfpsx/blob/main/UKYmzmymsm.md
https://github.com/xiaonengdo/xbeokb/blob/main/MSCxaKnMXv.md
https://github.com/jakubulli/zpkqte/blob/main/ZLloeguqYQ.md
https://github.com/madmineatt/ntyntq/blob/main/YlQWSMmYbx.md
https://github.com/odallarver/snumwm/blob/main/VLIuVhenmF.md
https://github.com/likealicia/ridymw/blob/main/pDzTLiTiOh.md
https://github.com/camdeni-se/jsqhag/blob/main/gMTTvnLCRQ.md
https://github.com/son5comb/wvedtj/blob/main/SRXFcfIXhz.md
https://github.com/prewich/ifexzj/blob/main/wZCFckOkcU.md
https://github.com/bitoft8/cshhrz/blob/main/qicHACAmNu.md
https://github.com/punch68pea/zzqqpz/blob/main/tCQLOnSpoV.md
https://github.com/oscarmeshc/rslret/blob/main/hqLaIAicZf.md
https://github.com/gilbertss9/otkswt/blob/main/AiGsYptmTe.md
https://github.com/warlon55/vzcwun/blob/main/LQcQxHZoMf.md
https://github.com/coil80ear/bvpyvq/blob/main/UleaolDmMk.md
https://github.com/madmineatt/ntyntq/blob/main/nxaLzLoLRy.md
https://github.com/basketorch/ycyhsp/blob/main/FUTlGkRqPv.md
https://github.com/scarfrada/iokbvw/blob/main/NOLLaDeuMy.md
https://github.com/xiaonengdo/xbeokb/blob/main/mqVzphSAAT.md
https://github.com/odallarver/snumwm/blob/main/RwguMOcdCK.md
https://github.com/madmineatt/ntyntq/blob/main/NQGfnXkEBK.md
https://github.com/prewich/ifexzj/blob/main/VFYdcnMNQV.md
https://github.com/likealicia/ridymw/blob/main/knmLDEWCvU.md
https://github.com/fawder/rszpdq/blob/main/qKPBZYViDz.md
https://github.com/son5comb/wvedtj/blob/main/oVDgwmaGLB.md
https://github.com/camdeni-se/jsqhag/blob/main/eKlQudeagD.md
https://github.com/vdeimpson/ldfpsx/blob/main/FgCgfWKlaF.md
https://github.com/oscarmeshc/rslret/blob/main/gNoocFWmyc.md
https://github.com/punch68pea/zzqqpz/blob/main/HQdmsIlOWL.md
https://github.com/rlairk/ktkduy/blob/main/EeviprOhmg.md
https://github.com/gilbertss9/otkswt/blob/main/IzBEwwQpvp.md
https://github.com/madmineatt/ntyntq/blob/main/ViXZAaCJJO.md
https://github.com/scarfrada/iokbvw/blob/main/EtFloJfdmT.md
https://github.com/basketorch/ycyhsp/blob/main/HvmdFIUNFA.md
https://github.com/warlon55/vzcwun/blob/main/oJgOavWIbd.md
https://github.com/xiaonengdo/xbeokb/blob/main/ASqzwmDOiL.md
https://github.com/prewich/ifexzj/blob/main/BcMdpVWvgm.md
https://github.com/likealicia/ridymw/blob/main/hHOsZjUnAg.md
https://github.com/son5comb/wvedtj/blob/main/KjErrPzfBK.md
https://github.com/oscarmeshc/rslret/blob/main/HTTDhnUuUU.md
https://github.com/rustybuk/hzdkxs/blob/main/KJJNedLcJu.md
https://github.com/punch68pea/zzqqpz/blob/main/zsTFiTnnuc.md
https://github.com/gilbertss9/otkswt/blob/main/QUraYRVCmH.md