• 泰州 阵雨转多云 18℃~11℃

【健康】天热吃不下饭?炎夏多喝这碗粥,清凉又开胃,男女老少都适用

来源: 编辑:高雅 07-29 14:39 查看数:0 评论:0

天气热的吃不下饭,炎炎夏日想要吃的清爽,不如跟小健一起,每天一碗粥,消暑养胃全都有!

喝粥有讲究

天气一热,很多人就习惯于坐在空调房里,吃冰冷的食物消暑,但是夏天吃太凉的食物只会一时缓解,并不能真正消暑。

夏天人体新陈代谢旺盛,损失津液水分较多,最易伤津耗气。此时的饮食应以清淡、易消化为主,不要过多地吃冰冷、油腻食物。

如果这时候能喝一些粥,可以补充身体需要的水分,还可以通过搭配丰富的食材,达到滋补身体、预防疾病的功用。

喝粥也是很有讲究的,对于不同的人群、不同年龄的人来说,就算是喝粥也应该有相应的针对性。

老年人:重软烂

对于老年人来说,消化系统较弱,肠胃吸收功能退化,所以应该减少难消化的粗粮的食用,以免增加肠胃负担。

可以选择小米、糙米等容易消化的粗粮,在熬煮的时候可以适当地增加时间,将粥煮的更软烂黏糊一点,这样有助于肠胃的消化吸收。

办公族:多护眼

像小健这样的办公族,经常要面对电脑一整天,可以在粥里添加一些护眼的食材,比如紫米、枸杞、胡萝卜等。

像紫米、枸杞和胡萝卜这些食材中含有丰富的类胡萝卜素和花青素,更有益于眼睛健康,还能抵抗眼睛衰老哦!

青少年:加坚果

正在长身体的青少年更需要优质蛋白和钙质,这个时候可以在粥里添加一些坚果,不但能补充营养,还能让粥更加美味。

在粥中加入燕麦这类蛋白质较高的粮食熬煮,也可以加入花生、核桃碎、瓜子仁等等坚果。

推荐食谱

1

蔬菜糙米粥

材 料

西兰花20g,胡萝卜30g,糙米45g,大米50g,食盐2g,芝麻油2g。

步 骤

1、糙米提前一晚上泡发,准备好西兰花和胡萝卜。2、西兰花和胡萝卜都切成细小的丁。3、将所有食材放入电饭煲一起煲。4、煮好后再放入少许的食盐、芝麻油搅拌均匀即可。

2

南瓜玉米小米粥

材 料

南瓜200克,小米50克,新鲜玉米1根。

步 骤

1、南瓜切小块洗净,新鲜玉米洗净剥粒。2、锅中倒入1000毫升清水、南瓜、玉米粒,以及洗净的小米。3、炖煮20分钟左右用勺子搅拌均匀即可。

3

养生紫米粥

材 料

紫糯米30g,红豆30g,红皮花生20g,糯米30g,山药半根,红枣3个,水适量。

步 骤

1、紫米和红豆最好提前泡12个小时以上,糯米需要提前泡2小时以上。2、紫米糯米红豆花生放入锅中煮开。3、再加入红枣山药继续熬,注意观察搅拌,以免开锅后粥溢出。4、熬大约一个小时左右,熬至红豆软烂即可。

4

糯米绿豆枸杞粥

材 料

绿豆45克,糯米45克,枸杞10克,冰糖20克,开水适量。

步 骤

1、绿豆、糯米、提前浸泡2小时。2、枸杞洗净,浸泡好的食材捞起,沥干水,倒入锅中同时倒入冰糖加上8分满的开水,煮2小时左右,至豆烂粥糯即可。

5

山药胡萝卜粥

材 料

大米100克,山药250克,胡萝卜1根,食盐3克。

步 骤

1、山药、胡萝卜削皮切块。2、将大米洗净加水和山药、胡萝卜一起放进电饭煲里煲。3、煮成粥时,加入食盐调味即可。

6

红枣花生粥

材 料

花生40g,大米50g,小米15g,玉米渣15g,红枣适量。

步 骤

1、花生用刀切碎,大米、小米、玉米渣洗净。2、所有食材放在电饭煲里,加水开煮。3、煮至米和花生软烂即可。

来源:健康圈

编辑:高雅

初审:赵倩倩

终审:吴军

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