中秋过后养身要点：少发物多吃4样，清润滋补舒服度过深秋

中秋佳节渐行渐远，团圆的余温尚在心头，但自然界已悄然步入深秋。此时暑气尽消，燥气当令，早晚温差加大，人体经过一整个夏天的消耗，又在节日期间多食甘腻厚味，脾胃负担已然加重。中医讲究“秋收冬藏”，深秋正是调养身体、为寒冬打基础的关键时节。饮食上应当顺应时令，减少辛辣发散、助火生痰的“发物”，转而多食清润滋补之物，以润肺燥、健脾胃、养阴津。今日便为大家分享四道适合深秋食用的养生佳肴，助您舒服安稳地度过这个秋天。

【芹菜百合炒腰果】

所需食材：新鲜芹菜300克，鲜百合2头，熟腰果80克，枸杞10克，大蒜3瓣，食盐3克，白糖2克，水淀粉15毫升，食用油适量。

步骤：

1. 芹菜择去老叶和根部，撕去表面粗筋，洗净后斜刀切成约3厘米长的段，装盘备用。

2. 鲜百合掰开瓣，削去根部发黄部分，逐片洗净泥沙，放入淡盐水中浸泡5分钟后捞出沥干。

3. 枸杞用温水浸泡5分钟至软，捞出控水；大蒜去皮切成薄片备用。

4. 锅中加足量清水烧开，滴入几滴食用油和少许盐，下芹菜段焯烫40秒，再下百合瓣焯20秒，一同捞出过凉水沥干。

5. 炒锅烧热，倒入适量食用油，油温五成热时下蒜片小火煸出香味，注意不要炒焦。

6. 转大火，倒入焯好的芹菜和百合快速翻炒30秒，加入食盐和白糖调味，淋入水淀粉勾薄芡。

7. 最后撒入熟腰果和泡软的枸杞，快速翻匀即可关火出锅，装盘趁热食用。

1. 芹菜焯水时加盐和油能保持翠绿色泽，焯水时间不宜过长，否则失去脆嫩口感。

2. 鲜百合易熟，焯水和炒制都要快，炒久了会碎烂影响卖相和口感。

3. 腰果最后放入即可，过早下锅会回软失去酥脆，若用生腰果需提前炸熟或烤熟。

【山药红枣排骨汤】

所需食材：铁棍山药400克，猪肋排500克，红枣8颗，枸杞15克，生姜5片，大葱1段，料酒20毫升，食盐6克，白胡椒粉2克，清水适量。

步骤：

1. 猪肋排斩成寸段，放入清水中浸泡30分钟，中途换水两次，泡出血水后捞出冲洗干净。

2. 锅中加冷水，放入排骨、姜片和料酒，大火烧开后撇去浮沫，继续煮2分钟捞出排骨用温水冲净。

3. 铁棍山药戴手套削去外皮，切成5厘米长的段，放入清水中浸泡防止氧化变黑。

4. 红枣洗净去核，枸杞用温水泡软，大葱切段备用。

5. 取砂锅加足量清水，放入焯好的排骨、姜片和葱段，大火烧开后转小火慢炖40分钟。

6. 捞出葱段弃去，放入山药段和红枣，继续小火炖煮25分钟至山药软糯、排骨脱骨。

7. 加入食盐和白胡椒粉调味，撒入泡好的枸杞，再煮2分钟即可关火，盛出趁热喝汤吃肉。

1. 排骨一定要冷水下锅焯水，才能充分逼出血沫，汤色才清亮不腥。

2. 削山药皮时务必戴手套，山药黏液中的皂角素容易引起皮肤瘙痒，若沾到可用醋搓洗缓解。

3. 枸杞不耐久煮，最后放入即可，煮久了会发酸且营养流失。

4. 砂锅炖汤水量一次加足，中途尽量不加水，若必须加请加开水。

【银耳雪梨羹】

所需食材：干银耳1朵，雪梨2个，冰糖40克，红枣6颗，枸杞10克，莲子20克，清水1200毫升。

步骤：

1. 干银耳放入大碗中，加足量冷水浸泡2小时至完全泡发，去掉根部黄色硬蒂，撕成小朵洗净。

2. 莲子洗净后用温水浸泡30分钟，去掉莲心（怕苦可去，保留则清火效果更好）。

3. 雪梨洗净去皮去核，切成2厘米见方的滚刀块，泡在淡盐水中防止变色。

4. 红枣洗净去核切成两半，枸杞用温水略泡后沥干备用。

5. 将银耳碎和莲子放入砂锅，加入1200毫升清水，大火烧开后转小火慢炖1小时至银耳出胶。

6. 放入雪梨块和红枣，继续小火炖煮30分钟，期间偶尔搅拌防止粘底。

7. 加入冰糖搅拌至完全融化，撒入枸杞再煮3分钟即可关火，温热或冷藏后食用皆可。

1. 银耳一定要冷水充分泡发，撕得越碎越容易出胶，炖煮时间要足才能软糯黏稠。

2. 雪梨不宜过早放入，否则会炖得过于软烂失去口感，后半程加入刚好清甜适口。

3. 冰糖用量根据个人口味调整，雪梨本身有甜味，糖尿病患者可不加糖或少加。

4. 银耳羹一次不宜做太多，现做现吃最好，隔夜后亚硝酸盐含量升高且口感变差。

【南瓜小米粥】

所需食材：老南瓜300克，小米100克，糯米30克，红枣5颗，枸杞10克，清水1000毫升，食用碱1克（可选）。

步骤：

1. 小米和糯米混合后淘洗两遍，注意不要用力搓洗，以免营养流失，洗净后沥干备用。

2. 老南瓜去皮去瓤，切成1厘米厚的小块，选择颜色深黄、质地紧实的老南瓜口感更香甜。

3. 红枣洗净去核切成小丁，枸杞用温水泡软后沥干水分备用。

4. 锅中加入1000毫升清水，大火烧开后放入淘好的小米和糯米，用勺子搅动防止粘底。

5. 再次煮沸后转中小火，加入南瓜块和红枣丁，继续煮20分钟，期间每隔几分钟搅拌一次。

6. 待南瓜软烂、米粒开花粥变浓稠时，加入食用碱（可选，能加速黏稠）搅匀，再煮5分钟。

7. 最后撒入枸杞，关火盖上盖子焖3分钟，盛出即可食用，粥面会结一层细腻的米油。

1. 小米选新米更易煮出米油，陈米香味和黏稠度都会差一些，淘洗次数不要超过两遍。

2. 南瓜本身甜度足够，一般无需加糖，喜甜者可加少许冰糖，但深秋养生建议少糖。

3. 煮粥时加一点点食用碱能让粥更黏稠，但会破坏部分B族维生素，介意者可不加。http://miso.dkrtz.cn/Article/details/832454108.sHtML
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4. 水开后下米不易粘锅，全程中小火慢熬，火太大容易溢锅且粥不香浓。

深秋养生，重在“润”与“收”二字。少食辛辣发散之物，多进清润平和之品，既是对脾胃的温柔呵护，也是为冬藏积蓄能量。以上四道菜肴与汤羹，取材寻常，做法简便，却暗合时令养生之道。芹菜百合清心润肺，山药排骨健脾益肾，银耳雪梨滋阴润燥，南瓜小米温养胃气，轮换着端上餐桌，便能让身体在干燥渐凉的深秋里保持滋润与舒坦。愿各位读者在这个秋天里，吃得对、养得好，以从容安稳的姿态迎接冬日的到来https://github.com/vargaskendra208/sjuxye/blob/main/k20261019_615769.md
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