秋分后温差大别慌！饮食记住“三多三少”，润燥养胃全家少生病

秋分一过，这天气可真是“翻脸比翻书还快”。中午太阳底下走一圈还能冒汗，太阳一落山，小风一吹，胳膊上立马起一层鸡皮疙瘩。我家那位这两天早上出门穿短袖，晚上回来冻得直打喷嚏，一个劲儿念叨：“这哪是秋天，分明是早晚过冬、中午过夏！”昼夜温差一拉大，最先扛不住的就是咱的脾胃和肺。老话说“秋分不养，一年白忙”，饮食上到底该怎么调？我琢磨了几天，也翻了不少中医食疗的资料，总结出一套特别接地气的“三多三少”原则。别看只有六个字，吃对了，秋燥、秋乏、肠胃闹脾气都能绕着你走。

先说“三多”：给身体把水补透、把肺润到位

第一多：多喝温水，别等渴了才端杯子。秋天不像夏天那样一动一身汗，但空气干啊，皮肤干、嘴唇裂、嗓子眼儿像糊了层砂纸，其实都是身体在悄悄流失津液。这时候光靠“感觉渴了再喝”根本来不及。我现在的习惯是，早上起床先喝一杯温蜂蜜水，润肠又润嗓；出门带个保温杯，上午下午各灌上两三杯。每天总量保持在1500到1700毫升比较合适，嗓子容易干的朋友可以再多喝点。但有个讲究——别猛灌凉水，温热水小口慢喝，脾胃才不受刺激。

第二多：多吃酸味果蔬，帮身体“收”住好东西。秋天的养生关键词就一个字：收。夏天阳气往外散，到了秋天得往回收，酸味食物正好有这个“收敛”的本事。葡萄、柚子、石榴、山楂、苹果，这些应季的酸味水果轮着吃，既解馋又养人。我家最近水果盘里就没断过葡萄和柚子，孩子放学回来自己剥着吃，比追着喂强多了。酸味入肝，甘味入脾，酸甘搭配还能“化阴”，说白了就是帮身体把津液稳稳锁住，不让秋燥钻空子。

第三多：多吃白色润肺的食材。中医讲“白色入肺”，秋天肺最娇气，一燥就咳、就干、就痒。梨、银耳、山药、百合、莲藕、白萝卜，这些白色食材就是秋天的“天然加湿器”。梨生吃清热，煮熟了润肺，冰糖炖雪梨是我家秋天最常做的一道甜汤，嗓子不舒服的时候喝一碗，从喉咙一路润到胸口。银耳更是好东西，泡发后和红枣枸杞一起炖得糯糯的，胶质满满，喝下去感觉皮肤都在说谢谢。山药就更不用说了，蒸着吃、煮粥吃、炖汤吃都行，健脾养胃的同时还能补肺气，家里有老人小孩的尤其要多备点。

再说“三少”：嘴巴痛快一时，身体遭罪一季

第一少：少碰辛辣刺激的东西。火锅、烧烤、麻辣烫，夏天吃出一身汗挺痛快，秋天再这么吃就是跟自己过不去了。辣椒、花椒、生姜、大蒜这些辛味食材，发散作用强，会把身体里本来就不多的津液往外赶，越吃越干，越干越上火。我知道有人无辣不欢，我自己也爱，但秋天我会刻意把辣度降下来。想吃重口味的时候，用酸味来替代——酸辣变成酸甜，麻辣变成酸香，嘴巴一样过瘾，身体却舒服得多。

第二少：少贪生冷寒凉。秋分后昼夜温差大，脾胃本来就容易受寒，再来一杯冰奶茶、一盘冰镇西瓜，那就是雪上加霜。西瓜、香瓜这些夏天的解暑瓜类，秋分后能少吃就少吃，它们性寒，吃多了容易伤脾胃阳气，拉肚子、肚子胀都会找上来。我现在买水果都挑葡萄、苹果、梨这类性平或偏温的，冰箱里拿出来的也放一会儿再吃。家里老人常说“秋瓜坏肚”，这话真不是吓唬人的。

第三少：少吃油腻厚味和烧烤煎炸。秋天胃口开了，很多人急着“贴秋膘”，红烧肉、炸鸡、烤串一顿招呼。但你想啊，秋燥本来就容易让身体缺水，再吃一堆油大的东西，内热加外燥，嘴上起泡、便秘、脸上冒痘全来了。烹饪方式尽量以蒸、炖、煮为主，炒菜也少放油。想吃肉的话，鸭肉、鲫鱼、瘦肉都是秋天不错的选择，脂肪含量不高，蛋白质又足，炖汤喝最养人。

我家秋天的“懒人食谱”，照着做不踩雷

说了这么多原则，估计有人要问了：到底吃啥？我分享几个我家秋天反复做的家常搭配，简单到不需要厨艺。

早晨：南瓜小米粥配一碟凉拌白萝卜丝。南瓜性温，暖胃又补气，秋分后早上喝一碗，整个上午肚子都是暖烘烘的。白萝卜擦丝，加点盐、醋、香油一拌，脆生生地开胃。这一温一凉搭配着吃，脾胃舒服得很。

中午：莲藕排骨汤配糙米饭。莲藕秋天正当季，和排骨一起炖得软烂，汤清味鲜。莲藕生吃清热，熟吃健脾，炖汤是最好的吃法。再炒个绿叶菜，一顿饭荤素汤全齐了。

下午加餐：冰糖炖雪梨或者一小碗银耳红枣羹。这两样换着来，当下午茶吃，比外面买的奶茶蛋糕健康一百倍。银耳提前泡发，和红枣一起扔进炖盅，定个时就不用管了，出锅前加点冰糖，糯糯滑滑的，全家都爱。

晚上：尽量吃得清淡。山药蒸熟压成泥，淋一点蓝莓酱，孩子当甜点吃；大人就用山药煮个瘦肉粥，暖暖和和地结束一天。http://www.bajunlaw.cn/?ArTicle/details/6621198.sHTML
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http://www.chinadzxh.org.cn/logo.php?/ArTicle/details/1991463.sHTML
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http://www.ruilianxinxikeji.com/logo.php?/ArTicle/details/1889412.sHTML
http://uonelink.com/logo.php?/ArTicle/details/3741418.sHTML
http://www.vltg.com.cn/logo.php?/ArTicle/details/6300608.sHTML

结语：

回过头看，秋分后饮食的“三多三少”说到底就一句话：多给身体补水和滋润，少给脾胃添堵和添燥。多喝温水、多吃酸味果蔬、多吃白色润肺食材；少碰辛辣、少贪生冷、少吃油腻煎炸。这六个字不是死规矩，而是一个方向——顺着秋天的性子来，该收的收，该润的润，身体自然就顺当了。https://github.com/bentleyjessica3/mwzyom/blob/main/keke_883175.md
https://github.com/henrydevin7/zubhee/blob/main/keke_143951.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_849004.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_784113.md
https://github.com/chensierra19/borktn/blob/main/keke_999703.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_158507.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_188875.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_627813.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_868004.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_617576.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_043701.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_718637.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_300522.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_074421.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_044893.md
https://github.com/silvalindsey609/ffwhao/blob/main/keke_978367.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_291569.md
https://github.com/riverarobert9092/mmxylc/blob/main/keke_154731.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_253892.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_357747.md
https://github.com/henrydevin7/zubhee/blob/main/keke_035133.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_343728.md
https://github.com/chensierra19/borktn/blob/main/keke_343898.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_412470.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_725898.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_950509.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_149587.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_810336.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_415239.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_361905.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_149674.md
https://github.com/riverarobert9092/mmxylc/blob/main/keke_666165.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_416197.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_071034.md
https://github.com/silvalindsey609/ffwhao/blob/main/keke_288359.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_082310.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_748858.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_053535.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_269497.md
https://github.com/henrydevin7/zubhee/blob/main/keke_613246.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_201743.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_071196.md
https://github.com/chensierra19/borktn/blob/main/keke_373102.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_892848.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_934467.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_249636.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_767838.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_198929.md
https://github.com/riverarobert9092/mmxylc/blob/main/keke_904056.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_678357.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_062688.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_569091.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_845443.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_487468.md
https://github.com/silvalindsey609/ffwhao/blob/main/keke_117154.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_097260.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_576735.md
https://github.com/henrydevin7/zubhee/blob/main/keke_234864.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_894693.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_067399.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_353184.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_268583.md
https://github.com/chensierra19/borktn/blob/main/keke_999805.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_332200.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_444050.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_984494.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_440565.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_784485.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_182713.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_653905.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_608507.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_723702.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_489001.md
https://github.com/chensierra19/borktn/blob/main/keke_471293.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_322749.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_445831.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_296929.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_945989.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_310867.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_178447.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_205532.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_713512.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_636686.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_098995.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_717119.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_717793.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_629132.md
https://github.com/chensierra19/borktn/blob/main/keke_040752.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_678558.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_332606.md
https://github.com/silvalindsey609/ffwhao/blob/main/keke_863542.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_525567.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_348749.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_541128.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_192839.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_727198.md
https://github.com/riverarobert9092/mmxylc/blob/main/keke_833997.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_633618.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_614591.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_019271.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_786916.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_366720.md
https://github.com/chensierra19/borktn/blob/main/keke_721492.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_827012.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_875936.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_849178.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_487486.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_219150.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_451267.md
https://github.com/silvalindsey609/ffwhao/blob/main/keke_960323.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_886064.md
https://github.com/riverarobert9092/mmxylc/blob/main/keke_647897.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_281545.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_449137.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_731966.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_637941.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_365143.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_445495.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_813545.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_836162.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_418491.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_456675.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_723664.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_938525.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_303172.md
https://github.com/chensierra19/borktn/blob/main/keke_806853.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_195285.md
https://github.com/silvalindsey609/ffwhao/blob/main/keke_969336.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_903009.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_351230.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_908443.md
https://github.com/riverarobert9092/mmxylc/blob/main/keke_295245.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_290167.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_761857.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_652317.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_459520.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_182418.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_477282.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_085458.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_864953.md
https://github.com/chensierra19/borktn/blob/main/keke_785345.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_632387.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_836759.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_343296.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_669298.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_474204.md
https://github.com/riverarobert9092/mmxylc/blob/main/keke_745644.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_151993.md
https://github.com/silvalindsey609/ffwhao/blob/main/keke_720312.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_014189.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_336262.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_285013.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_524663.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_855821.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_869222.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_450576.md
https://github.com/alexanderandrea27/aljhtf/blob/main/keke_980540.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_617728.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_084890.md
https://github.com/nielsenelizabeth5/bcqctx/blob/main/keke_407677.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_750282.md
https://github.com/chensierra19/borktn/blob/main/keke_178328.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_039358.md
https://github.com/ramirezmichelle49/zqgnwc/blob/main/keke_848554.md
https://github.com/bakertroy0/ulhwal/blob/main/keke_833995.md
https://github.com/stonepatrick766/jzkrqr/blob/main/keke_696960.md
https://github.com/silvalindsey609/ffwhao/blob/main/keke_868768.md
https://github.com/riverarobert9092/mmxylc/blob/main/keke_974782.md
https://github.com/munozjohn17/diwdaf/blob/main/keke_209012.md
https://github.com/loganelizabeth9244/pmxeey/blob/main/keke_383251.md
https://github.com/hensonlisa23/qirerz/blob/main/keke_070591.md
https://github.com/brownnicholas0634/klgboc/blob/main/keke_342030.md
https://github.com/bentleyjessica3/mwzyom/blob/main/keke_773952.md
https://github.com/valenciajennifer80/ztyamt/blob/main/keke_250855.md
https://github.com/johnsonamanda3246/aekhzk/blob/main/keke_212498.md
https://github.com/lopezcolin0819/irbici/blob/main/keke_796994.md
https://github.com/salazarcorey765/icvbrb/blob/main/keke_678133.md
https://github.com/martinshelley59/cjjhgq/blob/main/keke_517964.md
https://github.com/chensierra19/borktn/blob/main/keke_263607.md
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