夏日困倦？快放下米面肉，这5道“清”食让你元气满满！

最近是不是一到下午就眼皮打架，脑袋昏沉沉的，恨不得趴在桌子上睡一觉？我跟你讲，这不怪你，真不怪你懒！其实啊，是咱们吃错了东西。天越热，越不能像冬天那样大口米、大碗面、猛吃肉了。这些东西消化起来费劲儿，在肚子里一“发酵”，整个人就像灌了铅一样沉。我前阵子就是，吃完午饭困得不行，后来换了个吃法，嘿，下午精神头足得能去跑个800米！今天就把这“天热少吃米面肉，5道‘清’食，夏天不犯困”的秘诀分享给你，保证简单又管用。

一、为什么天热要少吃米面肉？

咱们先把这个理儿掰扯清楚。你看啊，夏天温度高，咱们身体里的血液本来就在加速循环帮助散热，这时候胃里的血液相对就少了，消化能力其实是变弱的。你再来一碗大米饭、一大碗面条，或者几块红烧肉，这都是啥？都是高碳水、高脂肪、高蛋白的“硬货”。身体得拼命加班工作才能消化它们，能量全耗在胃里了，大脑可不就缺氧了吗？缺氧的直接后果就是——困！

所以我说的“清”食，不是让你不吃东西，而是吃得“清爽、清淡、轻负担”。让身体从繁重的消化任务里解放出来，把能量用到该用的地方去——比如让你精神抖擞地逛街、追剧、带娃！

二、第一道“清”：凉拌莴笋丝——给肠胃洗个冷水澡

莴笋这玩意儿，简直是夏天的宝贝。它水分足、口感脆，关键是自带一股清香味。你把它切成细丝，不用焯水，直接撒一点点盐腌个五分钟，把腌出来的水倒掉——这一步很重要，去掉了生涩味，只剩下脆嫩。

然后怎么拌？蒜末、一点点生抽、几滴香油、再来点醋，爱吃辣的小米辣一放。搅拌均匀就行了。记住啊，别放太多油，这菜吃的就是“清爽”二字。一口下去，嘎吱嘎吱响，满嘴都是夏天的脆生劲儿。它富含的钾元素还能帮你平衡体内电解质，不出虚汗，自然不犯困。

三、第二道“清”：冬瓜薏米汤——身体里的抽湿机

你有没有发现，夏天困的时候，身上还感觉黏糊糊的？这就是湿气在作怪。冬瓜就是天然的“抽湿机”。把它连皮切块（皮别去啊，祛湿全靠那层绿皮呢），加上提前泡好的薏米，再扔两三片生姜进去，不用放肉！不要放骨头！清水煮上四十分钟，出锅前撒点盐和葱花。

这汤清亮亮的，喝下去胃里暖乎乎的（别怕，夏天喝温的反而祛湿），然后你会发现，一下午跑厕所次数多了，人却轻松了。因为湿气排出来了，头就不晕了，眼睛也不黏了。我老公以前夏天总喊困，连喝三天这汤，下午开会有精神多了。

四、第三道“清”：苦瓜炒鸡蛋——先苦后甜提神法

很多妹子怕苦瓜苦，那是你不会做。教你一招：苦瓜切片后用盐抓匀，腌十分钟，然后使劲把苦水挤掉，再用清水冲一遍。这样处理完，苦味去了一大半，只剩一点点回甘。鸡蛋打散，锅里少放点油，先把鸡蛋炒熟盛出来，再炒苦瓜，最后混在一起翻两下就行。

你别小看这道菜，苦瓜里的苦瓜苷和维生素C，是天然的“提神剂”。吃的时候那股微苦在舌根一化开，马上就有回甘，就像夏天喝了一口凉茶，从嗓子眼一直清爽到胃里。关键是它不含淀粉，不会让你的血糖坐过山车，吃完稳稳定定的，哪来的困意？

五、第四道“清”：丝瓜豆腐汤——补水解乏小能手

丝瓜是夏天最被低估的食材。它滑溜溜、水嫩嫩，切成滚刀块，配上嫩豆腐丁，锅里水开了往下一倒，煮个五六分钟就成。丝瓜本身会出汁水，汤变得微微浓稠，不用勾芡就自带滑润口感。出锅前打个蛋花，撒点白胡椒粉。

这碗汤喝下去，就像给干涸的土地浇了场雨。丝瓜里的维生素B族是帮助能量代谢的，豆腐提供优质植物蛋白但不油腻。你想想，一碗下肚，水分补足了，营养有了，还不到半碗米饭的热量。下午三点犯困的时候，来上这么一碗，比灌两杯美式都管用，关键是还不伤胃。

六、第五道“清”：凉拌木耳黄瓜——血管清道夫组合

最后这道压轴的，是我最常吃的。黑木耳提前泡发，撕成小朵，开水里焯一分钟捞出来过凉水。黄瓜拍碎了切块。两样放一起，加蒜末、香菜、醋、生抽、一点点糖提鲜，最后淋上花椒油或者辣椒油。

木耳这东西太厉害了，它里面的胶质能把肠道里多余的油脂带走，相当于给身体做了一次大扫除。黄瓜里百分之九十多都是水，还含有一种叫“丙醇二酸”的物质，能阻止糖分变成脂肪。你中午如果实在想吃点肉，配这道菜绝对没问题，因为它帮你把负担降到了最低。吃着嘎嘣脆，越嚼越香，关键是吃完不困啊！我下午直播前要是犯迷糊，就来一小碗这个，立马清醒。http://www.byjkcy.com/Article/details/704861832.sHtML
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http://info.lysh2.cn/Article/details/038568153.sHtML
http://info.lysh3.cn/Article/details/053781323.sHtML

结语：

你看，其实夏天吃饭真的很简单，就是记住一句话：少给身体添堵，多给精神加油。那些米啊面啊肉啊，不是不能吃，是咱们放到早晚凉快的时候少吃点，中午和下午就交给这些“清”食。它们不折腾你的脾胃，不拖累你的气血，你自然就会发现：原来夏天可以这么轻快，下午不犯困、晚上睡得香。

对了，你还有哪些私藏的“抗困”小菜？评论区晒出来，咱们互相抄抄作业。要是试了我这5道菜里的哪一道，也记得来喊一声，让我看看谁最能坚持！夏天还长着呢，咱们一起清清爽爽地过，好不好？
https://github.com/pattersonalexander9/kiefug/blob/main/keke_705904.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_460846.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_792898.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_005069.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_786165.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_914990.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_040383.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_147943.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_618893.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_974404.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_599995.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_976151.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_880528.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_481300.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_156412.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_635912.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_251675.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_653245.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_051060.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_917925.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_746322.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_742659.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_012274.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_214596.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_094196.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_692657.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_635363.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_704680.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_544408.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_491459.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_536509.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_702968.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_983237.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_333745.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_481509.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_880934.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_595733.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_033706.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_482304.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_458691.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_417081.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_015019.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_410486.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_516898.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_595532.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_377899.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_227290.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_079577.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_786327.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_721112.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_233359.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_037036.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_560759.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_593609.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_692832.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_199918.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_115806.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_997088.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_443544.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_146156.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_118196.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_451882.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_023667.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_099238.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_091021.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_872138.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_956543.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_849849.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_574883.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_588203.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_477533.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_568742.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_845819.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_431668.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_886354.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_589685.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_274896.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_527539.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_709754.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_341248.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_367174.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_299270.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_044630.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_164542.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_744068.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_018410.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_129396.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_966508.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_872411.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_300387.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_469200.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_604038.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_443984.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_193124.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_236042.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_765701.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_923945.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_565741.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_895297.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_243660.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_459430.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_109113.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_441550.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_427922.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_825726.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_333872.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_452209.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_698656.md
https://github.com/stevenstammy8/lqqzlr/blob/main/keke_988504.md
https://github.com/rhodestraci3/ffhlqn/blob/main/keke_294203.md
https://github.com/richardsonaaron4786/jblewi/blob/main/keke_304063.md
https://github.com/wileyjoseph010/wmyycm/blob/main/keke_015267.md
https://github.com/perkinsvalerie0/iebvej/blob/main/keke_904526.md
https://github.com/pattersonalexander9/kiefug/blob/main/keke_712689.md
https://github.com/daughertyjessica5180/poalyq/blob/main/keke_635655.md
https://github.com/bridgeshannah4/hlejjn/blob/main/keke_379053.md
https://github.com/goodwinjonathan50/ejpoar/blob/main/keke_747546.md
https://github.com/nicholsscott93/cancnl/blob/main/keke_552108.md
https://github.com/espinozaseth8/wcwjin/blob/main/keke_615307.md
https://github.com/ruizbenjamin5/vllxfg/blob/main/keke_674405.md
https://github.com/stantonscott17/grgrvh/blob/main/keke_715859.md
https://github.com/solisamy7/odeogl/blob/main/keke_259437.md
https://github.com/rodriguezmatthew31/zatldg/blob/main/keke_236764.md
https://github.com/parkermelinda87/fouask/blob/main/keke_632193.md
https://github.com/johnsonbarbara768/duutrc/blob/main/keke_067695.md
https://github.com/colonshannon877/ldhnkc/blob/main/keke_740938.md
https://github.com/warrenalison94/zmnukh/blob/main/keke_041201.md
https://github.com/smithmatthew63/ujlusp/blob/main/keke_929512.md
https://github.com/rodriguezmatthew31/zatldg/blob/main/keke_862230.md
https://github.com/parkermelinda87/fouask/blob/main/keke_345032.md
https://github.com/espinozaseth8/wcwjin/blob/main/keke_920281.md
https://github.com/solisamy7/odeogl/blob/main/keke_121910.md
https://github.com/johnsonbarbara768/duutrc/blob/main/keke_856529.md
https://github.com/ruizbenjamin5/vllxfg/blob/main/keke_966967.md
https://github.com/stantonscott17/grgrvh/blob/main/keke_991376.md
https://github.com/colonshannon877/ldhnkc/blob/main/keke_028687.md
https://github.com/warrenalison94/zmnukh/blob/main/keke_978652.md
https://github.com/smithmatthew63/ujlusp/blob/main/keke_348789.md
https://github.com/espinozaseth8/wcwjin/blob/main/keke_057146.md
https://github.com/parkermelinda87/fouask/blob/main/keke_750840.md
https://github.com/solisamy7/odeogl/blob/main/keke_561073.md
https://github.com/colonshannon877/ldhnkc/blob/main/keke_858756.md
https://github.com/rodriguezmatthew31/zatldg/blob/main/keke_545672.md
https://github.com/ruizbenjamin5/vllxfg/blob/main/keke_133136.md
https://github.com/stantonscott17/grgrvh/blob/main/keke_735093.md
https://github.com/johnsonbarbara768/duutrc/blob/main/keke_557815.md
https://github.com/warrenalison94/zmnukh/blob/main/keke_946942.md
https://github.com/smithmatthew63/ujlusp/blob/main/keke_172416.md
https://github.com/cannongregory250/ypqqom/blob/main/keke_333954.md
https://gitlab.com/brucewebbuhw9o/pmvyzmt/-/blob/main/k_80712.md
https://gitlab.com/simonyork37ym2/jrknxxr/-/blob/main/k_86595.md
https://gitlab.com/victorwolf39eee/gjeeush/-/blob/main/k_12453.md
https://gitlab.com/alanhillbpuda/xcxjpbn/-/blob/main/k_17279.md
https://gitlab.com/yingstonezhxg7/ewbcfnp/-/blob/main/k_01655.md
https://gitlab.com/billykobn3fpm/mlazkus/-/blob/main/k_56535.md
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https://gitlab.com/simonwoodagazf/pkseedb/-/blob/main/k_70434.md
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https://gitlab.com/justinhilllkd0v/teizaop/-/blob/main/k_43350.md
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https://gitlab.com/leoward08hbj/sujffcy/-/blob/main/k_95694.md
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