立秋是二十四节气中的第十三个节气，也是秋季的第一个节气，“立”代表季节转换的起点。凉风初至，暑热未消，昼夜温差逐渐显现，草木结籽，谷物灌浆成熟，蝉鸣声里悄然奏响丰收的前奏。立秋一到，夏长渐收，阳气敛藏，阴气始盛，养生需顺应“收”的规律，而关键在于“润”。此时燥气当令，易伤肺阴，饮食宜增酸少辛，以滋阴润燥为主。食材选择可侧重清补之品，忌食大热大补之物。以下两款食谱适合立秋养生需要，助您抓住金秋调养良机，为秋冬健康打下根基。

“生地百合藜麦粥”是立秋时节的润燥佳品，承载着“滋阴养肺，调和秋燥”的节气智慧。自古以来，中医便有“秋宜润养”之说，而生地百合藜麦粥正是顺应这一理念的传统食疗方，如今更成为现代人秋季养生餐桌上的经典之选。此粥因融合生地黄、百合与藜麦三味养生食材而得名，立秋时节气候转凉燥气渐盛，此时食用生地百合藜麦粥，既可清热生津，润肺止咳，又能健脾养胃，增强体质。若在熬煮时添入少许晶莹的冰糖或甘甜的枸杞，更彰滋润醇厚，补养身心，堪称初秋早膳与夜宵时分的养生良伴，既顺应了自然节律的调养之道，又为渐深的秋意注入一份和煦与安宁的气息。

【食材】

藜麦 50 克，生地黄 15 克，白果5颗，百合 20 克，冰糖适量、枸杞或红枣少许（可选）。

【制作方法】

1.把新鲜的生地黄洗干净，切成小块，放入锅中加适量清水煮半小时左右；2.加藜麦、白果、百合与冰糖一起熬煮，煮熟后即可食用。

【功效】

生地百合藜麦粥尤宜金秋燥令，百合与地黄的作为中医经典药对，首见于养阴清热，补益心肺的百合地黄汤。本膳沿用此两味，以生地黄、百合共奏滋阴之功，再加白果清肺止咳，因此，这款粥品尤其适合气阴亏虚导致的口鼻干燥、眼睛干涩、皮肤干燥瘙痒、面部皱褶明显的人群食用。既可有效纾解燥邪侵体所致的虚烦焦燥，复能润泽肌理，缓释换季时节肌肤燥痒之虞。藜麦属于优质碳水化合物，可以降低餐后血糖，也适用于肺结核、糖尿病患者的膳食。观其食材之妙，取白果以清肺热，撷生地黄、百合而润肺金，采藜麦以健脾气，令时序更迭之气皆得平和相济。

【营养价值】

食材中的主要成分有哪些营养价值呢？

生地性寒，善于滋阴润燥，可清血分虚热。现代研究表明，生地黄含地黄苷、多糖等活性成分，具有抗炎、抗氧化作用，可调节免疫系统，改善阴虚内热状态，缓解口干舌燥、潮热盗汗等症状。藜麦长于健脾养胃，其富含膳食纤维，可促进肠道蠕动，预防便秘，且具有较低升糖指数的特性。百合专于润肺止咳，与生地相配，可有效改善秋燥引发的咽痒咳嗽；与藜麦相伍，百合中的生物碱与藜麦中的氨基酸又可协同作用，能舒缓焦虑、改善睡眠质量，对高血压、更年期等患者尤宜。

雪梨银耳汤不仅是秋冬时节的润燥佳品，更承载着“滋阴润肺、调和时序”的养生智慧。自古以来，中医便推崇秋冬季以甘润之物调和燥邪，雪梨银耳汤正是这一理念的经典实践。其清甜温润的口感与滋养功效，使之成为立秋时节的餐桌常客。银耳素有“菌中明珠”之称，雪梨则被誉为“天生甘露”，二者相合，既能缓解干燥气候引发的咽干咳嗽，又能润泽肌肤、调和脏腑，堪称顺应四时的食疗典范。若再佐以枸杞、红枣或陈皮，更添温补之效，于清润中透出暖意，令人感受身心的温润与平衡。

【食材】

银耳20克（干品），雪梨1个，冰糖30克，枸杞5克，清水1.5升（可依口味增减，或加入红枣、陈皮等辅料）

【制作方法】

1.干银耳用温水浸泡20分钟至柔软，剪去根部硬蒂，撕成小朵备用；2.雪梨去皮去核，切块后浸入淡盐水中防氧化，保留其澄澈色泽；3.银耳与清水同入砂锅，大火煮沸后转小火煨40分钟，待胶质析出、汤色渐稠，加入雪梨块与冰糖续煮20分钟；4.关火前5分钟投入枸杞，焖至温凉后食用，胶质更显柔滑，亦可冷藏后享用，沁凉如凝露。

【功效】

《黄帝内经》云：“秋主肺，其性燥”。雪梨银耳汤以梨清肺热，恰应《本草纲目》：“梨者利也，其性下行流利”之论，银耳润肺阴，暗合“白色入肺”之五行思想，辅以冰糖调和诸味，应“秋冬养阴”之旨，合阴阳相济之理，宛若将《黄帝内经》“阴平阳秘”的养生要义化入羹汤。尤其适宜于干咳无痰、咽痒声嘶、皮肤干燥者，亦为熬夜或久居燥热环境人群的补养良方。

【营养价值】

雪梨作为我们生活中常见的水果，具有丰富的营养价值。现代研究表明，梨中含有丰富的多酚类物质，如原花青素、儿茶素、绿原酸、槲皮素等，这些成分具有较强的抗氧化能力，能够抑制脂质过氧化，减少组织中的氧化反应。梨中的某些成分还显示出良好的抗炎活性，能够抑制炎症反应，降低炎症组织中的前列腺素E2和丙二醛水平。此外，梨还具有镇咳、祛痰、平喘的作用，实验表明川贝雪梨膏等复方制剂能够显著增加呼吸道痰液分泌量，减轻咳嗽症状。

The Start of Autumn, the thirteenth of the Twenty - Four Solar Terms, is the first solar term of autumn. "Start" signifies the beginning of a seasonal shift.. As cool breezes start to blow, the summer heat has not yet completely dissipated, and the temperature difference between day and night gradually becomes noticeable. Plants begin to bear seeds, and grains ripen through the filling process. The chirping of cicadas quietly heralds the prelude to a bountiful harvest. With the arrival of Liqiu, the growth of summer starts to wane, yang energy begins to recede and yin energy starts to prevail. Health preservation should follow the principle of “conservation,” with the key focus on “moistening.” During this period, dryness is dominant and can easily injure lung yin. Therefore, the diet should emphasize increasing sour flavors and reducing pungent ones, with the primary goal of nourishing yin and moistening dryness. Food choices should prioritize light and nourishing ingredients, avoiding those that are overly hot and excessively nourishing. The following two recipes are suitable for health preservation during Liqiu, helping you seize the golden opportunity of autumn to lay a solid foundation for health in the coming winter and autumn.

Rehmannia, Lily Bulb, and Quinoa Porridge is an excellent dish for nourishing and moistening the body during the Start of Autumn, embodying the wisdom of the solar term: “nourishing yin and moistening the lungs, and harmonizing the dryness of autumn.”Since ancient times, Traditional Chinese Medicine has advocated the principle of “moistening and nourishing in autumn,” and Rehmannia, Lily Bulb, and Quinoa Porridge is a traditional dietary therapy that aligns with this concept. Today, it has become a classic choice for modern people’s autumn health-preserving meals.

This porridge is named after its three nourishing ingredients: Rehmannia glutinosa (Shengdi), Lily bulbs (Baihe), and quinoa. As the climate turns cool and dry during the Start of Autumn, consuming this porridge can help clear heat and generate body fluids, moisten the lungs and relieve cough, as well as strengthen the spleen and stomach and enhance physical fitness. If a small amount of crystal-clear rock sugar or sweet goji berries is added during cooking, the porridge becomes even more moist, rich, and nourishing to the body and mind. It is an ideal companion for breakfast and late-night meals at the beginning of autumn, not only following the natural rhythm of health preservation but also infusing the deepening autumn with a sense of warmth and tranquility.

【Ingredients】

Quinoa 50 grams, Rehmannia glutinosa (Shengdi) 15 grams, Ginkgo nuts 5 pieces, Lily bulbs 20 grams, Rock sugar to taste, Goji berries or red dates (optional) a small amount.

【Method of Preparation】

1.Wash the fresh Rehmannia glutinosa (Shengdi) thoroughly, cut it into small pieces, and place it in a pot with an appropriate amount of water. Boil for about half an hour.

2.Add quinoa, ginkgo nuts, lily bulbs, and rock sugar to the pot and continue to simmer until fully cooked. The porridge is ready to be served.

【Efficacy】

The Rehmannia, Lily Bulb, and Quinoa Porridge is particularly suitable for the dry climate of late autumn. The combination of lily bulbs and Rehmannia glutinosa, a classic medicinal pair in Traditional Chinese Medicine, first appeared in the Lily and Rehmannia Decoction, which is known for nourishing yin, clearing heat, and tonifying the heart and lungs. This recipe continues to utilize these two ingredients, with Rehmannia glutinosa and lily bulbs working together to nourish yin, and the addition of ginkgo nuts to clear lung heat and relieve cough. Therefore, this porridge is especially beneficial for individuals with deficiency of qi and yin, who may experience dry mouth and nose, dry and itchy eyes, dry and itchy skin, and noticeable facial wrinkles. It can effectively alleviate the irritability and restlessness caused by dryness invading the body, while also moisturizing the skin and alleviating the dryness and itching that often accompany seasonal changes.Quinoa, a high-quality carbohydrate, can help lower postprandial blood sugar levels and is suitable for the diet of patients with tuberculosis and diabetes. The brilliance of the ingredients lies in their synergistic effects: ginkgo nuts clear lung heat, Rehmannia glutinosa and lily bulbs nourish the lungs, and quinoa strengthens the spleen. Together, they create a harmonious balance to counteract the dryness of the season and promote overall well-being.

【Nutritional Value】

What are the nutritional values of the main ingredients in this recipe?

Rehmannia glutinosa (Shengdi) is cold in nature and excels in nourishing yin and moistening dryness. It can clear the deficiency heat in the blood. Modern research indicates that Rehmannia glutinosa contains active components such as rehmannin and polysaccharides, which possess anti-inflammatory and antioxidant properties. These components can regulate the immune system, improve the state of yin deficiency with internal heat, and alleviate symptoms such as dry mouth and tongue, tidal fever, and night sweats.Quinoa is particularly effective in strengthening the spleen and stomach. It is rich in dietary fiber, which promotes intestinal motility and prevents constipation. Additionally, quinoa has a low glycemic index, making it a healthy choice for blood sugar management.Lily bulbs are specialized in moistening the lungs and relieving cough. When combined with Rehmannia glutinosa, they can effectively improve throat irritation and cough caused by autumn dryness. When paired with quinoa, the alkaloids in lily bulbs and the amino acids in quinoa work synergistically to relieve anxiety and improve sleep quality. This combination is especially beneficial for patients with hypertension and those going through menopause.

Snow Pear and White Fungus Soup is not only an excellent dish for moistening and nourishing the body during the autumn and winter seasons, but also embodies the wisdom of “nourishing yin, moistening the lungs, and harmonizing the seasonal changes” in traditional Chinese health preservation. Since ancient times, Traditional Chinese Medicine has advocated using sweet and moistening foods to counteract dryness in the fall and winter. Snow Pear and White Fungus Soup is a classic example of this philosophy in practice. Its sweet and gentle texture, combined with its nourishing benefits, makes it a staple on dining tables during the Start of Autumn.White fungus is often referred to as the “pearl among fungi,” while snow pears are known as “heavenly nectar.” Together, they can effectively relieve dry throat and cough caused by the dry climate, as well as moisturize the skin and harmonize the internal organs. This combination is a prime example of dietary therapy that aligns with the changing seasons. Adding goji berries, red dates, or dried tangerine peel further enhances its warming and nourishing effects, bringing a sense of warmth and balance to the body and mind.

【Ingredients】

White fungus 20 grams (dried), snow pear 1, rock sugar 30 grams, goji berries 5 grams, water 1.5 liters (adjustable according to taste, or additional ingredients such as red dates or dried tangerine peel can be added).

【Method of Preparation】

1.Soak the dried white fungus in warm water for 20 minutes until it becomes soft. Remove the tough root and tear it into small pieces. Set aside.

2.Peel and core the snow pear, then cut it into chunks and immerse them in lightly salted water to prevent oxidation and preserve their clear color.

3.Place the white fungus and water in a casserole pot. Bring to a boil over high heat, then simmer on low heat for 40 minutes until the gelatinous substance is released and the soup thickens. Add the pear chunks and rock sugar and continue to cook for another 20 minutes.

4.Add the goji berries 5 minutes before turning off the heat. Let the soup sit until lukewarm before serving. The gelatinous texture will be smoother. It can also be enjoyed chilled, with a refreshing, dew-like quality.

【Efficacy】

The Huangdi Neijing (Yellow Emperor's Inner Canon) states, “Autumn is associated with the lungs, and its nature is dry.”Snow Pear and White Fungus Soup uses pears to clear lung heat, which aligns perfectly with the Bencao Gangmu (Compendium of Materia Medica) that says, “The pear is beneficial, with a nature that flows downward smoothly.”The white fungus moistens the lung yin, subtly reflecting the Five Elements philosophy that “white corresponds to the lungs.” The addition of rock sugar harmonizes the flavors and aligns with the principle of “nourishing yin in autumn and winter,” embodying the concept of balancing yin and yang. It is as if the essential health-preserving idea of the Huangdi Neijing—“when yin and yang are in harmony, health is maintained”—is infused into this soup. This soup is especially suitable for those with dry cough without phlegm, itchy throat, hoarse voice, and dry skin. It also serves as an excellent nourishing remedy for those who stay up late or live in dry and hot environments.

【Nutritional Value】

As a common fruit in our daily lives, the snow pear is highly nutritious. Modern research indicates that pears are rich in polyphenolic compounds, such as proanthocyanidins, catechins, chlorogenic acid, and quercetin. These components possess strong antioxidant capabilities, capable of inhibiting lipid peroxidation and reducing oxidative reactions in tissues Some constituents in pears also exhibit significant anti-inflammatory activity, suppressing inflammatory responses and lowering the levels of prostaglandin E2 and malondialdehyde in inflamed tissues. Additionally, pears have antitussive, expectorant, and anti-asthmatic properties. Experiments have shown that compound preparations such as Fritillary and Snow Pear Syrup can significantly increase the secretion of respiratory mucus and alleviate cough symptoms.