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立夏湿气重、眼干易疲惫？常吃4道应季家常菜，祛湿养肝老少皆宜


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2026-07-30 23:37·安徽·网易号优质内容创作者

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立夏过后，降雨频繁、空气湿度飙升，加上气温日渐燥热，多数人会出现肝火旺盛、双眼干涩、身体疲惫乏力的问题，自立夏湿气重、眼干易疲惫？常吃4道应季家常菜，祛湿养肝老少皆宜身免疫力也会有所降低。其实夏日养生无需刻意吃滋补补品，顺应时节吃家常菜就足够。给大家分享4道立夏专属养生家常菜，能够健脾祛湿、清肝护肝、清热明目，有效增强身体抵抗力，做法简单接地气，老少皆宜，日常换着吃，美味又养身。

第一道：蒜蓉清炒苦瓜

食材：苦瓜2根、大蒜6瓣、小米椒2个、食用油、食盐、少许白糖、半勺生抽

：苦瓜洗净去头尾，对半剖开，用勺子彻底刮净内部白瓤和瓜籽，最大程度减轻苦味。切均匀薄片，加少许食盐抓匀腌制10分钟，杀出内部生水和涩味。大蒜剁末、小米椒切圈，腌好的苦瓜冲洗一遍，挤干水分备用。锅中倒油烧热，小火将蒜末、小米椒炒出香味，放入苦瓜大火快炒2分钟，加食盐、少许白糖提鲜、半勺生抽调味，翻炒至苦瓜断生即可出锅，切忌久炒，避免营养流失、口感软烂。



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养生功效：苦瓜是立夏必备应季食材，清热祛湿效果绝佳，可排出体内堆积的湿气火气。食材入肝经，能清肝泻火、滋养肝脏，改善夏季肝火旺、烦躁易怒的情况。丰富的维生素与胡萝卜素，可缓解眼部疲劳、清热明目，补充人体所需营养，提升基础免疫力，夏天常吃不易中暑生病。

第二道：艾草鸡蛋饼

食材：嫩艾草1大把、鸡蛋3个、普通面粉2勺、温水、食盐、葱花、食用油适量

做法：嫩艾草摘除老梗，只留嫩叶，反复冲洗干净。锅中烧水煮沸，放入艾草焯水1分钟，去除草酸和青涩味，捞出过凉水挤干，切碎备用。碗中打入鸡蛋搅散，加入艾草碎、葱花拌匀，放入面粉，少量多次加温水，搅拌成流动适中的面糊，加少许食盐调味，静置5分钟入味。平底锅刷薄油，小火烧热，倒入面糊摊成圆饼，小火慢煎，两面煎至金黄熟透，切块即可食用。



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养生功效：艾草是天然祛湿养生食材，立夏食用可健脾祛湿、散寒排毒，驱散体内湿寒，还能养肝理气、舒缓肝气郁结。搭配鸡蛋营养翻倍，富含多种微量元素，既能呵护双眼、缓解干涩，又能调理脾胃、增强免疫力，特别适合中老年人和体质虚弱人群。

第三道：山药木耳排骨汤

食材：排骨500克、铁棍山药1根、干木耳1小把、生姜3片、葱段2段、料酒1勺、食盐适量

做法：干木耳用温水提前泡发，去根撕成小朵洗净。排骨切段，清水浸泡15分钟泡出血水，冷水下锅，加料酒、1片生姜焯水，煮沸撇去浮沫，捞出用温水洗净沥干。砂锅加足量清水，放入排骨、剩余姜葱，大火烧开转小火慢炖40分钟。山药去皮切滚刀块，泡入清水防止氧化。排骨炖软烂后，放入山药、木耳，继续小火炖20分钟，最后加盐调味，再焖炖5分钟入味即可。

养生功效：山药健脾养胃、利水祛湿，可调理立夏脾胃不适，杜绝湿气堆积；木耳能清肝排毒、滋养肝脏。排骨温补益气，三者搭配温补不燥热，既能祛湿养肝、缓解眼干视物模糊，又能补充营养、增强免疫力，老少皆宜，常喝安稳度夏。



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第四道：清炒芹菜百合

食材：芹菜1把、鲜百合2个、胡萝卜半根、食用油、食盐、少许鸡精

做法：芹菜去老叶老根、撕掉筋络，切寸段；胡萝卜去皮切菱形片。鲜百合逐瓣掰开，撕掉薄衣洗净沥干。锅中烧水煮沸，放入芹菜、胡萝卜焯水30秒，捞出沥干。热锅倒油，倒入食材大火翻炒1分钟，加入百合继续快炒1分钟，最后加盐、鸡精调味，翻炒入味即可出锅。



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养生功效：芹菜清热利湿、利水消肿，可快速排出体内湿气，改善夏季身体困倦沉重感，还能平肝降火，缓解肝火旺引发的头晕烦躁。百合清心安神、清热明目，有效改善燥热、熬夜导致的眼干不适。整道菜低脂清淡，补充膳食纤维与维生素，增强身体抵抗力，多吃无负担。

https://github.com/asrrnys/pmvopr/blob/main/20260730_5l9Qx4oImG.md
https://github.com/acheseces/ubllfo/blob/main/20260730_8Fz0XeOsMq.md
https://github.com/cbrandton/penyyq/blob/main/20260730_De1IM0nue8.md
https://github.com/rodriguezstacie6/tkdqni/blob/main/20260730_1YfPtNrLpJ.md
https://github.com/harristodd4/byxqnd/blob/main/20260730_ysCqdkUySw.md
https://github.com/greenkenneth40/gxwfos/blob/main/20260730_V25jXesMqK.md
https://github.com/maynarddouglas3/uftisp/blob/main/20260730_xBfc2td7b5.md
https://github.com/bishopsamuel80/vxxfpf/blob/main/20260730_koyITK4Y2W.md
https://github.com/mitchellelizabeth9/tpfndm/blob/main/20260730_riSwQuOsMq.md
https://github.com/joeforero/agxzrt/blob/main/20260730_nUuI23ahRv.md
https://github.com/martinrebecca068/eurkzu/blob/main/20260730_CarOVFjDhB.md
https://github.com/topbert23/wowgac/blob/main/20260730_6Q4ryiCgAe.md
https://github.com/asrrnys/pmvopr/blob/main/20260730_vSW9x4oImG.md
https://github.com/guerreroclayton20/ttults/blob/main/20260730_pjaHiZJnHl.md
https://github.com/harristammy20/ywvpay/blob/main/20260730_3r2sc6a4Y2.md
https://github.com/airres/tooqit/blob/main/20260730_WX5CwPtNrL.md
https://github.com/russellleah177/ovuwks/blob/main/20260730_BPMmdNrLpJ.md
https://github.com/rodriguezstacie6/tkdqni/blob/main/20260730_nxHSJ3X1Vz.md
https://github.com/joeforero/agxzrt/blob/main/20260730_fZMTDhBf9d.md
https://github.com/martinrebecca068/eurkzu/blob/main/20260730_X1VzTxRvPt.md
https://github.com/monaow/jfxasu/blob/main/20260730_zdxbvYMTDh.md
https://github.com/sphuopo/glmfxg/blob/main/20260730_sZwDlsc6a4.md
https://github.com/mitchellelizabeth9/tpfndm/blob/main/20260730_cGaE18sMqK.md
https://github.com/russellleah177/ovuwks/blob/main/20260730_OFzTxRvPtr.md
https://github.com/bishopsamuel80/vxxfpf/blob/main/20260730_4X1yPG0UyS.md
https://github.com/harristodd4/byxqnd/blob/main/20260730_pwghFM6Z3X.md
https://github.com/rodriguezstacie6/tkdqni/blob/main/20260730_oi1fTaKoIm.md
https://github.com/sphuopo/glmfxg/blob/main/20260730_VL3TK4Y2W0.md
https://github.com/harristammy20/ywvpay/blob/main/20260730_YSFM6a4Y2W.md
https://github.com/acheseces/ubllfo/blob/main/20260730_d4vf9d7b5Z.md
https://github.com/maynarddouglas3/uftisp/blob/main/20260730_mGHHpwge8c.md
https://github.com/topbert23/wowgac/blob/main/20260730_iWdNrLpJnH.md
https://github.com/cbrandton/penyyq/blob/main/20260730_PjulVzxRvP.md
https://github.com/rodriguezstacie6/tkdqni/blob/main/20260730_5MQ4O2pwgA.md
https://github.com/guerreroclayton20/ttults/blob/main/20260730_XRlPCJ3XVz.md
https://github.com/greenkenneth40/gxwfos/blob/main/20260730_xe4vf9db5Z.md
https://github.com/bishopsamuel80/vxxfpf/blob/main/20260730_6AHY5CwQuO.md
https://github.com/asrrnys/pmvopr/blob/main/20260730_PJdH4BvPtN.md
https://github.com/martinrebecca068/eurkzu/blob/main/20260730_pKKLszjDhB.md
https://github.com/harristodd4/byxqnd/blob/main/20260730_byjGN7b5Z3.md
https://github.com/mitchellelizabeth9/tpfndm/blob/main/20260730_OvzdwaOVFj.md
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https://github.com/monaow/jfxasu/blob/main/20260730_IwFthoY2W0.md
https://github.com/airres/tooqit/blob/main/20260730_qAobjzXeOs.md
https://github.com/sphuopo/glmfxg/blob/main/20260730_SDDElsc6a4.md
https://github.com/mitchellelizabeth9/tpfndm/blob/main/20260730_ycwZNUEiCg.md
https://github.com/bishopsamuel80/vxxfpf/blob/main/20260730_AELc9G0ySw.md
https://github.com/asrrnys/pmvopr/blob/main/20260730_wqAnbiSwQu.md
https://github.com/harristodd4/byxqnd/blob/main/20260730_yITK4Y2W0U.md
https://github.com/topbert23/wowgac/blob/main/20260730_tNroF9w3nH.md
https://github.com/rodriguezstacie6/tkdqni/blob/main/20260730_eycPWGkEiC.md
https://github.com/guerreroclayton20/ttults/blob/main/20260730_H7pF6qKoIm.md
https://github.com/bishopsamuel80/vxxfpf/blob/main/20260730_2wGuhoY2W0.md
https://github.com/maynarddouglas3/uftisp/blob/main/20260730_sWJQAe8c6a.md
https://github.com/monaow/jfxasu/blob/main/20260730_4LszjDhBf9.md
https://github.com/martinrebecca068/eurkzu/blob/main/20260730_Bo8mahRvPt.md
https://github.com/harristammy20/ywvpay/blob/main/20260730_SzaHiZJnHl.md
https://github.com/joeforero/agxzrt/blob/main/20260730_xHviq6elVz.md
https://github.com/cbrandton/penyyq/blob/main/20260730_hLfJ6DxRvP.md
https://github.com/maynarddouglas3/uftisp/blob/main/20260730_OOw3nHlFjD.md
https://github.com/russellleah177/ovuwks/blob/main/20260730_DAbVIP9d7b.md
https://github.com/acheseces/ubllfo/blob/main/20260730_yGOeCJ3X1V.md
https://github.com/mitchellelizabeth9/tpfndm/blob/main/20260730_VzwMDxRvPt.md
https://github.com/topbert23/wowgac/blob/main/20260730_UV29tNrLpJ.md
https://github.com/asrrnys/pmvopr/blob/main/20260730_3aeIcG3AuO.md
https://github.com/harristodd4/byxqnd/blob/main/20260730_AuOsMqKoIm.md
https://github.com/russellleah177/ovuwks/blob/main/20260730_CgAe8c6a42.md
https://github.com/bishopsamuel80/vxxfpf/blob/main/20260730_tG01ZgQOsM.md
https://github.com/rodriguezstacie6/tkdqni/blob/main/20260730_f96XN7b5Z3.md
https://github.com/acheseces/ubllfo/blob/main/20260730_8IcneOsMqK.md
https://github.com/mitchellelizabeth9/tpfndm/blob/main/20260730_5VtAErfmW0.md
https://github.com/sphuopo/glmfxg/blob/main/20260730_h5Lt0kEiCg.md
https://github.com/topbert23/wowgac/blob/main/20260730_fvT3D4oImG.md
https://github.com/cbrandton/penyyq/blob/main/20260730_6a4Y2W0UyS.md
https://github.com/asrrnys/pmvopr/blob/main/20260730_gxXiZJnHlF.md
https://github.com/guerreroclayton20/ttults/blob/main/20260730_CPqkXeOsMq.md
https://github.com/bishopsamuel80/vxxfpf/blob/main/20260730_kB2mGkEiCA.md
https://github.com/martinrebecca068/eurkzu/blob/main/20260730_2WTulVzTxR.md
https://github.com/greenkenneth40/gxwfos/blob/main/20260730_AAipZ3X1Vz.md
https://github.com/monaow/jfxasu/blob/main/20260730_Sz2gUbLpJn.md
https://github.com/airres/tooqit/blob/main/20260730_0Hr2td7b5Y.md
https://github.com/joeforero/agxzrt/blob/main/20260730_iZmkA1lFjD.md
https://github.com/harristodd4/byxqnd/blob/main/20260730_RimQkNBI2W.md
https://github.com/harristammy20/ywvpay/blob/main/20260730_fpAKBvPtrL.md
https://github.com/mitchellelizabeth9/tpfndm/blob/main/20260730_rLpmC3nHlF.md
https://github.com/maynarddouglas3/uftisp/blob/main/20260730_FjDAbSCgAd.md
https://github.com/guerreroclayton20/ttults/blob/main/20260730_aabcjTxRvP.md
https://github.com/rodriguezstacie6/tkdqni/blob/main/20260730_BSzZkbLpJn.md
https://github.com/topbert23/wowgac/blob/main/20260730_fau4vf9d7b.md
https://github.com/harristammy20/ywvpay/blob/main/20260730_ofPtNrLpJn.md
https://github.com/russellleah177/ovuwks/blob/main/20260730_EPFxNEySwQ.md
https://github.com/rodriguezstacie6/tkdqni/blob/main/20260730_a1OfhoY2W0.md
https://github.com/joeforero/agxzrt/blob/main/20260730_lLWN7b4Y2W.md
https://github.com/acheseces/ubllfo/blob/main/20260730_9ca1uipZ3X.md
https://github.com/maynarddouglas3/uftisp/blob/main/20260730_VvJZ7EySwQ.md
https://github.com/mitchellelizabeth9/tpfndm/blob/main/20260730_XnLvcWJQAe.md
https://github.com/cbrandton/penyyq/blob/main/20260730_4yltdeBI2W.md
https://github.com/russellleah177/ovuwks/blob/main/20260730_CQtrH8sMqK.md
https://github.com/monaow/jfxasu/blob/main/20260730_2WzTxRvPtN.md
https://github.com/bishopsamuel80/vxxfpf/blob/main/20260730_N7b5Z3X1Vz.md
…(内容过长已截断)

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