入秋易咳不用慌，多吃这5种应季食材

前两天早上起来，嗓子干得像吞了一把沙子，说话都带嘶嘶的杂音。我妈打电话来，一听我咳嗽就急了：“让你秋天多吃点润的，非不听，赶紧去买几个梨！”挂了电话我就奔菜市场，转了一圈发现，这个季节的摊位上摆的净是些水灵灵的好东西——雪梨、银耳、鲜藕、山药、百合，个个都像在朝我招手。说实话，秋燥这事儿真不用慌，药补不如食补，把这5种应季食材吃明白了，嗓子舒坦，肺也滋润。今天我就把自己反复做过、家里人也都爱吃的方子整理出来，你挑一个顺眼的，今晚就能试。

梨：别只知道冰糖炖，换个搭配更管用

梨是秋天的头号润嗓选手，这个没争议。但很多人一咳嗽就冰糖炖雪梨，其实梨性偏凉，脾胃弱的人光吃梨容易拉肚子。我后来跟一个广东阿姨学了一招：加一小瓣陈皮一起炖。陈皮能中和梨的寒性，还能化痰，炖出来的汤带着一股柑橘清香，比单纯冰糖雪梨有层次多了。做法也简单：雪梨一个，用盐搓洗表皮，带皮切块去核；陈皮一小瓣，温水泡软后刮掉白瓤；一起丢进砂锅，加水没过食材，大火烧开转小火煮20分钟，最后放几粒冰糖再煮5分钟。煮好的梨肉软而不烂，汤水清亮微黄，趁热喝下去，喉咙像被一层薄薄的蜜膜裹住了。挑梨的时候别光看大小，拿起来掂一掂，沉手的才水足；梨脐凹得越深，通常越甜。

银耳：煮不出胶？试试我的笨办法

银耳润肺是公认的，但很多人煮出来是脆生生的，汤是汤，耳是耳，一点胶质都没有。我以前也这样，后来一个开甜品店的朋友告诉我：银耳要撕得够碎，别整朵丢进去。泡发之后，把黄色的蒂头剪干净，然后用手撕成指甲盖那么小，越碎越容易出胶。冷水下锅，水一次加足，中间别添水。大火烧开之后转小火，锅盖留条缝，煮半小时左右，中间拿勺子搅两三次，防止粘底。等汤变得稠稠的，再放雪梨块和几颗枸杞，继续煮十五分钟。这样煮出来的银耳羹，舀一勺能拉出长长的丝，入口滑溜溜的，从嗓子眼一路润下去。买银耳别挑那种白得发亮的，微微泛黄、闻着有淡淡菌香的才正常。

莲藕：生吃熟吃两码事，别搞混了

秋天的藕最养人，但很多人不知道，生藕和熟藕作用不一样。生藕偏凉，能清火润喉，嗓子干得冒烟的时候，榨一杯鲜藕汁，加点蜂蜜，喝下去特别舒服。熟藕就温和多了，健脾养胃，老人小孩都适合。我家秋天最常做的是莲藕排骨汤：排骨焯水去浮沫，莲藕去皮切滚刀块，两样一起放进汤锅，加几片姜，大火烧开转小火慢炖一个半小时。炖到藕块粉粉糯糯的，筷子一戳就透，汤色清亮微甜，喝一碗浑身都熨帖。如果你想吃脆的，就选细长白净的脆藕，切薄片，和荷兰豆、木耳一起焯水，再用蒜末、白醋、少许盐凉拌，爽口解腻。记住：炖汤选短粗发暗的粉藕，凉拌选细长的脆藕，买错了口感差很多。

山药：削皮手痒？戴手套不如先蒸一下

山药这东西看着不起眼，但润肺补脾是真的稳。它不像梨那么寒，也不像辣椒那么燥，就是安安静静地润着。平时说话多的人，秋天多吃点山药，嗓子不容易干哑。不过削山药皮手痒这件事，估计很多人都怕。我的办法是：先把山药洗净切段，上锅蒸五分钟再削皮，黏液凝固了，手就不痒了。或者直接戴那种一次性手套，别用薄薄的保鲜膜，不顶事。山药做法很多，我最常做的是山药小米粥：铁棍山药去皮切小段，和小米一起熬，熬到小米开花、山药软烂，粥面上浮着一层米油，早上喝一碗，胃里暖洋洋的。也可以把山药蒸熟压成泥，加点牛奶和蜂蜜拌匀，做成山药牛奶糊，当下午茶甜品，又润又养人。挑山药选须毛多的、掂着重的，那种口感更粉糯。

百合：鲜百合和干百合，差别真不小

百合润肺安神，秋天睡不好、心烦气躁的人特别适合。但我要说一句：鲜百合和干百合完全是两种东西。鲜百合口感清甜脆嫩，适合快炒或者煮甜汤；干百合偏粉糯，适合久炖。我第一次吃鲜百合是朋友送的兰州甜百合，掰开像蒜瓣一样，白白嫩嫩的，生吃都带甜味。后来我就常做百合南瓜羹：南瓜去皮切块蒸熟，打成泥；鲜百合掰成小瓣，和枸杞、冰糖一起下锅煮到百合变透明，再倒入南瓜泥搅匀，煮开就行。这碗羹金灿灿的，百合瓣像小花瓣浮在上面，又好看又好吃，润燥养阴，一碗下去整个人都舒坦了。如果买不到鲜百合，用干百合也行，但要提前泡两小时，煮的时间也要长一些。百合性偏凉，脾胃虚寒的人一次别吃太多，一小碗就够了。

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你看，入秋易咳真的不用慌，多吃这5种应季食材，菜市场就能买齐，花不了几个钱。梨润嗓子、银耳养肺、莲藕清火、山药补脾、百合安神，每一口都是在给身体补水。秋天是养肺的黄金期，趁这些食材正当时令，赶紧安排起来，别等到嗓子冒烟了才想起来。最后想问问你：这5种食材里，你最想先试哪一种？或者你家有什么祖传的润肺食谱？评论区聊一聊，咱们一起把秋天过得水水润润的。