安神健脾祛湿润燥补血 清暑简易家常对症食补方

一、莲子百合银耳羹｜滋阴润燥、清心助眠（熬夜、口干、失眠）

食材（2人）：去芯莲子25g、干银耳1/4朵、干百合20g、枸杞少许、冰糖适量

做法

1. 银耳冷水泡1小时撕小朵，莲子、百合泡30分钟；

2. 银耳先煮40分钟出胶质，加莲子、百合小火炖20分钟；

3. 最后放枸杞、冰糖煮5分钟即可。

功效：润肺补水，缓解心烦多梦、皮肤干燥。

二、四神汤（莲子山药茯苓芡实）｜健脾祛湿、改善脾虚便溏（脾胃差、湿气重）

食材：莲子15g、铁棍山药30g、茯苓10g、芡实10g、瘦肉200g、生姜2片

做法

1. 所有干货洗净浸泡20分钟；瘦肉焯水去血沫；

2. 全部入砂锅，加水大火烧开转小火炖1小时，加盐调味。

功效：健脾养胃、祛体内湿气，饭后腹胀、大便黏马桶常喝。

三、莲子红枣桂圆汤｜补气养血、暖身（手脚冰凉、女生经期后）

食材：莲子30g、红枣6颗（去核）、桂圆5颗、红糖少许

做法

1. 莲子泡软，红枣去核减少燥热；

2. 加水煮30分钟，出锅前放红糖融化。

功效：补气血安神，改善气血不足、心慌乏力。

四、莲子绿豆汤｜清热降火、清心解暑（三伏天、熬夜上火）

食材：莲子20颗、绿豆50g、冰糖适量

做法

1. 绿豆提前泡2小时，和莲子同煮30分钟至开花；

2. 加冰糖，放凉饮用更佳。

功效：清暑热、去心火，缓解烦躁、口苦长痘。

五、山药莲子小米粥｜养胃安神、老少早餐（体虚、胃口差）

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食材：小米50g、莲子20g、山药半根、大米少许

做法

1. 莲子泡软去芯，山药去皮切小丁；

2. 全部食材下锅，加水熬25分钟至粥绵密。

功效：温和健脾，老人小孩、术后体虚都适合。

六、莲子百合瘦肉汤｜养心安神、缓解夏季心悸心烦

食材：莲子30g、干百合30g、猪瘦肉200g、生姜2片、盐

做法

1. 瘦肉焯水，莲子去芯；

2. 全部食材炖煮1小时，加盐调味。

功效：养心润肺，夏天闷热失眠、心慌气短首选。

小技巧

1. 怕苦就去掉莲芯；容易上火、心火重可保留莲芯；

2. 干莲子温水泡1小时更容易煮粉糯；

3. 体质虚寒少喝绿豆、百合类凉性羹汤，多选桂圆、山药搭配。