“处暑吃3黄，一年不白忙”！今日处暑多吃这3样黄金菜，脾胃舒坦

处暑时节余热未消、秋燥渐起，正是调理脾胃、积蓄元气的好时机。老话常说处暑吃三黄，这几样金黄食材性质平和，不寒不燥，理顺脾胃运化，补足一身元气，安稳迎接秋天。

一、南瓜馒头

食材

老南瓜200克、中筋面粉300克、干酵母3克、白糖少许（可选）

制作步骤

1. 南瓜去皮去籽，切薄片上锅蒸熟，趁热压成细腻南瓜泥，放至不烫手。

2. 南瓜泥中加入酵母，搅拌融化，再分次加入面粉，揉成光滑不粘手的面团。

3. 盖上盖子，放到温暖处发酵至2倍大，内部呈蜂窝状。

4. 取出面团反复揉搓排气，搓成长条，切成均等小面剂，整理成馒头生坯。

5. 生坯二次醒发15分钟，冷水上锅，水开后大火蒸15分钟，关火焖3分钟再开盖。

作用

南瓜健脾和胃、补中益气，做成馒头温和好消化，减轻肠胃负担。适合处暑脾胃偏弱、胃口差、容易疲惫乏力的人，慢慢培补元气。

二、五黄豆浆饮

食材

黄豆30g、黄米5g、甜玉米15g、板栗5颗、南瓜40g、清水600ml

制作步骤

1. 黄豆提前浸泡4小时；板栗去壳去皮；南瓜切小块；甜玉米剥粒，黄米淘洗干净。

2. 所有食材一起放入破壁机，倒入清水。

3. 选择豆浆模式，等待程序结束。

4. 打好后过滤一遍口感更细腻，温饮即可，无需额外加糖。

作用

多种黄色食材搭配，协同健脾固本、滋养元气。黄豆补充植物蛋白，黄米、板栗补中，南瓜玉米润燥，清补不滋腻，晨起一杯，改善体虚倦怠，为秋冬打好底子。

三、玉米炒虾仁

食材

甜玉米1根、鲜虾仁180克、胡萝卜少许、生姜、食盐、少许食用油

制作步骤

1. 虾仁挑去虾线，洗净沥干，加少许姜丝抓匀腌5分钟；玉米剥粒，胡萝卜切小丁。

2. 锅中烧水，水开下入玉米粒、胡萝卜丁焯水1分钟，捞出沥干备用。

3. 热锅倒油，放入虾仁快速滑炒至变色盛出。

4. 留底油，倒入玉米胡萝卜翻炒片刻，倒回虾仁，加少量盐快速翻匀即可出锅。

作用

甜玉米健脾润燥，虾仁高蛋白易消化，补元气而不加重脾胃负担。清爽不油腻，缓解处暑秋乏，老少皆宜。

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