小暑吃4样做2事，为三伏天“充电”！老传统别丢，全家安康

小暑时节阳气浮于体表，体内脏腑偏虚寒，此时做好养阳祛湿，既能改善犯困乏力、空调怕冷、吃凉腹泻，也能平稳熬过闷热三伏。四道家常美食温补不燥热，两件小事锁住阳气不耗散，顺应时节调养身体。

一、吃 4 样：养阳祛湿，给三伏提前充电

1. 红烧黄皮排骨

黄皮被称作正气果，消食化积、行气暖胃，改善暑天食欲不振；排骨补气养血，小火红烧软烂好消化，温补阳气却不上火，脾胃虚弱、吃饭没胃口很适合吃。

食材

排骨 800g、新鲜黄皮 200g、姜片、冰糖、盐

做法

1. 黄皮洗净剥皮去核，只保留果肉；排骨冷水加姜片焯水，撇去浮沫后温水洗净。
2. 少许底油小火炒冰糖出糖色，放入排骨翻炒上色，倒入足量热水，加入黄皮果肉、姜片。
3. 小火焖 40～50 分钟至排骨软烂，加盐大火收浓汤汁即可。

2. 丝瓜烧虾仁

丝瓜清热消暑、生津润燥，缓解小暑口干闷热；虾仁低脂高蛋白，肉质细嫩易消化，补营养不积食，避免暑天进补太过造成腹胀上火。

食材

鲜虾 200g、丝瓜 1 根、蒜末、小米辣、盐、蚝油、淀粉、料酒

做法

1. 虾仁去虾线，加料酒、淀粉腌制 10 分钟锁嫩去腥；丝瓜去皮切滚刀块。
2. 热油滑炒虾仁至卷曲变色盛出，爆香蒜末、小米辣，下入丝瓜炒软。
3. 倒回虾仁，加盐、蚝油调味，淋少许薄水淀粉收汁出锅。

3. 冬瓜薏米老鸭汤

鸭肉性凉滋阴，避免暑天燥热上火；炒过的薏米寒性降低，搭配芡实健脾祛湿、冬瓜利水消肿，把体内淤积湿气排出，阳气才能顺畅生发，改善身体沉重、下肢浮肿。

食材

半只老鸭、带皮冬瓜 500g、炒薏米 30g、芡实 15g、蜜枣 2 颗、姜片、盐

做法

1. 薏米干锅小火炒至微黄；鸭肉冷水焯水，温水洗净血沫。
2. 鸭肉、炒薏米、芡实、蜜枣、姜片放入砂锅，加足量热水炖煮 1 小时。
3. 冬瓜带皮切大块下锅，继续炖煮 20 至 30 分钟，加盐调味即可。

4. 爽口凉拌面

小麦面条温中和胃，养护脾胃阳气，搭配清爽凉拌做法，开胃解腻，避免暑天重油重辣损伤脾胃，老少皆宜。

食材

鲜面条、黄瓜丝、香菜、熟花生米；蒜末、辣椒面、白芝麻、生抽、老抽、香醋、白糖、蚝油、花椒油、葱花、热油

做法

1. 面条煮熟过凉水沥干备用；碗中放蒜末、辣椒面、白芝麻、葱花，淋滚烫热油激香。
2. 依次加入所有调味料搅匀调成凉拌汁，面条铺上配菜，淋上料汁拌匀即可。

二、做 2 件事，牢牢锁住补进来的阳气

1. 晨起 7-9 点晒背 15～20 分钟

背部督脉是人体阳气总开关，清晨柔和的朝阳可以借助天地阳气温通经络、驱散寒湿。

只需要微微发热少量出汗即可，切忌暴晒大汗淋漓，出汗过多会耗伤气血、反损阳气；晒完及时穿好衣物，不要立刻吹空调。

2. 睡前 40℃温水泡脚 15～20 分钟

很多人夏天忽略泡脚，其实暑天阳气浮在体表，容易上热下寒。温水泡脚可以引火归元，把体表浮散的阳气收纳回脏腑，改善心烦失眠、手脚冰凉、反复上火。

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