11月7日立冬，别忘了吃这“立冬3宝”：滋补强身驱寒，寒冬不受苦

11月7号那天立冬，徐州的天说冷就冷，我下班骑电动车的时候，风刮在脸上像有人在提醒你：该收着点了。过去老一辈总说立冬这一下，是冬天真正开机的信号。你不管爱不爱吃，身体先替你记账：秋天的余温慢慢退，阳气也跟着收，手脚容易发凉、胃口也容易变小，晚上睡觉还老觉得不踏实。

我家里倒是没搞什么“猛补”的架势。你要真天天大鱼大肉，反而胃受不了。像我爸，退休前当中学老师，教书的时候就讲究循序渐进，生活上也一样。他常念叨一句话：“立冬补得像冬衣，不是像铠甲。穿多了反而勒得慌。”

我跟我妈（咱就按我爸来讲）讨论过很多次，真正的进补重点不在“贵”，在“对”。对时节、对体质、对消化。

这时候别把进补理解成胡吃海塞，真正要的是温而不燥、补而不腻，最好还能顺带把胃口拉起来。老辈人说立冬“补一冬”，听着夸张，但意思不夸张：把该补的补进去，把该稳的稳住，后面寒冷才不至于一路把你拖着走。

我这两年跟着家里吃，慢慢摸出一个规律。立冬我最信的就三道“应季三宝”，一汤暖身，一菜开胃，一汤固本。不是养生节目那种喊口号，而是我自己吃过、家里人也能接住的那种。

第一宝：萝卜羊肉汤，驱寒暖身，关键是“清火解腻”

说起羊肉，我小时候觉得它“硬气”，总感觉是冬天专属。立冬之后，寒意更明显，尤其那种手脚冰凉、吃点凉的就难受的人，羊肉的温性就派上用场了。可问题也来了：羊肉热，吃多容易上火。要解决这个矛盾，老办法就是配萝卜。

我通常会记得一个步骤：羊肉先泡，再焯。不是讲究，是为了干净。把羊肉切块，冷水里泡一会儿，血水出来，后面焯水的时候浮沫才不会满锅乱飘。然后砂锅慢炖，时间别省。你急着喝上不了汤味，汤不香，寒气也散得慢。

萝卜滚刀切块，别切太碎，炖到“通透”就行。最后盐少放点，再把枸杞焖一会儿。汤喝起来应该是温润的，不是那种辛辣冲的“热”，更像是把你从里面往外捂热了。

这道汤我最喜欢的地方，是它不挑人。我爸爱喝，觉得贴身；我媳妇虽然平时不爱研究大事，但对“香”和“好下饭”很诚实。她那天说了一句很现实的话：“汤好喝，才会想吃，不然再补也白搭。”

不过也得提醒一句：体内燥热明显、咽喉不舒服的人别猛灌；痛风和高血脂的朋友别超量；感冒发烧期间也别硬吃。进补这事，别跟身体较劲。

第二宝：紫苏鸡翅，健脾暖胃，真正解决“吃不下”

立冬还有个特别常见的烦恼：人是饿的，但不想吃。尤其天干冷的时候，嘴里发涩、胃里发沉，油腻一点就顶得慌。你要是这时候还去啃那种“很补但很油”的东西，胃会替你抗议。

紫苏鸡翅这个我倒是很服。它最大的作用不是“猛补”，而是让你能吃进去。紫苏香气足，但做法要克制，别让它变成野草味。鸡翅先焯水去腥，煎到微黄再加姜蒜，再用生抽提鲜、少许老抽上色。然后水别太多，焖的时间够了汤汁才会回到肉里。

关键一步是最后放紫苏叶。紫苏要后下，翻炒片刻就收汁。这样香气留得住，味道也不会盖过鸡翅的鲜。

我有一次下雨天在家吃，媳妇那会儿胃口很差，吃了两三个鸡翅就开始说：“这个不油，挺暖。”我当时就觉得，立冬的进补，很多时候就是给胃一个台阶，让它愿意接住你的营养。

但紫苏也不是人人都合适。阴虚火旺、经常口干便秘的，少吃或不吃更稳妥。还有就是对禽类过敏的朋友，别试。

第三宝：海参乌鸡汤，益气固本，讲究“清补养元气”

第三道汤，我给它的定位很明确：不是让你立刻精神百倍，而是让你稳住。立冬之后，身体最怕的就是“消耗之后还没恢复”。你会发现睡眠变浅，免疫也容易松一点，尤其老人家更明显。中老年人冬季养元气，乌鸡配海参这种清补路线就更贴合。

我家一般做法是乌鸡先焯、把浮沫撇干净，然后砂锅里慢炖。炖的过程中你会闻到一种很沉稳的香，不是香得张扬，是那种把家里气氛都压住的香。

海参和红枣也别太早下。你按时间来，海参再炖一会儿，汤味就会更融。出锅前盐别放太猛，再加枸杞焖三分钟左右。清淡，但滋味厚。喝完不是那种“撑”，而是那种“气顺了点”的感觉。

不过我得把话说在前面：感冒发烧、有炎症的时候别吃；脾胃特别虚、容易腹泻的人少量甚至先别碰；海鲜过敏的也别给自己找麻烦。进补要循序，不是硬扛。

我爸每次听我说这些禁忌都会点头，他说老师讲题也讲究先把底子打稳。你要是把“补”理解成一味加码，那冬天只会更难熬。相反，如果你顺着时节把温补做对了，身体会给你回馈。

立冬这三宝怎么用，我给个更接地气的建议

一汤暖身：萝卜羊肉汤，适合手脚冰凉、容易受寒的人家里先备着。

一菜开胃：紫苏鸡翅，适合胃口变差、吃不下但又想吃点热乎的。

一汤固本：海参乌鸡汤，适合家里有中老年、需要稳住元气的人。

但我也想反着说一句，很多人会忽略：立冬进补，不等于你天天都要吃汤、天天都要加料。你要是吃着吃着发现自己睡不踏实、嗓子干、口苦，先停一停，别硬撑。冬天要的是“少折腾”，不是“追求结果”。

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http://www.dgjdb.com/UploadFiles/logo.asp?/ArTicle/details/833612.sHTmL
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http://www.tjhyn.com/map/logo.asp?/ArTicle/details/880553.sHTmL
http://www.xinyuanlight.com/en/logo.asp?/ArTicle/details/2029018.sHTmL
http://syfriend.com/log/logo.asp?/ArTicle/details/4357344.sHTmL
http://m.hezelvxing.com/shandong/logo.asp?/ArTicle/details/4434311.sHTmL
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http://www.fjzjpm.com/Test/logo.aspx?/ArTicle/details/69931483.sHTmL
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http://huaye.com.cn/css/logo.asp?/ArTicle/details/8687008.sHTmL
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http://www.xinyuanlight.com/en/logo.asp?/ArTicle/details/63256023.sHTmL
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http://ltbzjx.cn/images/logo.asp?/ArTicle/details/72743984.sHTmL
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http://www.cdkgtl.com/images/logo.asp?/ArTicle/details/399095.sHTmL
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你说到这儿，可能有人会问：那你自己到底更偏爱哪一道？我答得很坦白：我最爱萝卜羊肉汤。冬天一喝，浑身像回到炉子旁。但我也得承认，紫苏鸡翅对“让人愿意吃饭”这件事更管用，乌鸡海参则更像是给家里老人那种稳当的底气。

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你要是也在徐州，或者你家老人、媳妇正好这个季节容易不舒服，不妨从这三样里选一个先试试：**你更需要暖身、开胃，还是稳住元气？**你打算从哪道开始？