霜降是二十四节气中的第十八个节气，秋季的最后一个节气。俗话说“一场秋雨一场寒，十场秋雨要穿棉”,预示霜降后天气愈加寒冷。此时，也是养生的重要时节，民间有谚语“一年补透透，不如补霜降”。

根据中医“春夏养阳，秋冬养阴”的养生理论，寒露时节应养阴防燥、润肺健脾。饮食上，要适当多吃一些滋阴润燥的食物，包括甘寒汁多的水果，如梨、柚子、甘蔗、香蕉、柑橘等，蔬菜可多食萝卜、冬瓜、银耳、莲藕及各种豆类制品等。以下推荐两道适合在霜降节气食用的美食。

原料：

牛肉500克，白萝卜或青萝卜200克，生姜、小葱、花椒、盐、胡椒粉等佐料。

做法：

将牛肉去筋膜洗净，切成小方块，放入开水锅中焯水；萝卜洗净，切滚刀块；生姜切片、小葱切段。将焯过的牛肉放入锅中，加水适量，用小火炖煮40分钟后放入萝卜块，加姜片、少许盐再煮15分钟，撒上小葱段，调入胡椒粉即成。

功效：

牛肉炖萝卜能健脾消食，补气益肺。牛肉具有补中益气，养胃，强健筋骨，化痰息风，止渴的功效，如《别录》中记载牛肉：“主消渴，止泄，安中益气，养脾胃。”《本草拾遗》称其：“消水肿，除湿气，补虚，令人强筋骨、壮健。”适合中气下陷，气短体虚，筋骨酸软等人群食用。牛肉富含蛋白质、氨基酸等，能提高人体的抗病能力，是秋冬季节的补益佳品。萝卜味辛、甘，性凉，气走窜，能消食顺气，化痰治喘，利尿止渴。现代研究发现，萝卜可诱导人体产生干扰素，提高机体免疫功能，萝卜中的芥子油能促进肠胃蠕动，促进代谢，具有良好的保健作用，正可谓：萝卜赛人参。

原料：

百合15克，薏苡仁50克，大枣5枚，甜杏仁6克，白果6克，冰糖15克。

做法：

将大枣、白果和薏苡仁洗净，浸泡1-2小时后放入锅中、加水，用大火烧开，煮沸后改用小火煨30分钟。再将洗净的百合、甜杏仁放入锅里，小火慢煮至粥粘稠，加冰糖调味后即可食用。 

功效：

百合薏仁粥可滋阴润燥，止咳化湿。百合味甘，性寒，归心肺经。养阴润肺，可以起到止咳的作用，同时，百合还可清心安神，如《本草述》：“百合之功，在益气而兼之利气，在养正而更能去邪。”善治阴虚燥咳，失眠多梦等。白果味甘，微苦、涩，性温，有小毒。可敛肺，祛痰，定喘，止泻。不可过量服用。甜杏仁味甘，润肠，宜肺，含优质蛋白。薏米，又称薏苡仁，味甘、淡，性凉，归肺、胃经。有利水渗湿，健脾止泻，除痹，排脓，解毒散结的作用。《本草经疏》中说薏苡仁：“性燥能除湿，味甘能入脾补脾，兼淡能渗湿，故主筋急拘挛不可屈伸及风湿痹，除筋骨邪气不仁，利肠胃，消水肿令人能食。”薏米是常用的保健食品，含氨基酸、矿物质以及多种脂类、淄醇类成分，具有利肠胃、降糖降脂、调节免疫、消炎镇痛等功能。生薏米偏寒，可以去湿热，薏米与百合配合煮粥，养肺阴、祛湿热，适用于温燥。

Frost’s Descent, the 18th solar term in the Chinese lunar calendar, marks autumn’s finale and the transition to winter. This period is thus pivotal for preventive healthcare in Traditional Chinese Medicine (TCM).

Guided by the TCM principle of “nourishing yang in spring and summer, and yin in autumn and winter,” Frost’s Descent calls for a focus on nurturing yin, preventing dryness, and supporting the lungs and spleen. The diet should include food that moisten dryness and replenish yin. Sweet, juicy fruits like pears, pomelos, sugarcane, bananas, and citrus are excellent choices, while vegetables such as radishes, winter melon, white fungus, lotus root, and various bean products are highly recommended. Below are two nourishing dishes perfect for the Frost’s Descent solar term:

Ingredients: 500g beef, 200g white/green radish, ginger slices, scallions, Sichuan peppercorns, salt, white pepper powder, and other seasonings.

Instructions: Wash the beef without fascia, cut it into small cubes, and blanch it in a hot pot; Wash the radish thoroughly and cut it into rolling blocks; Cut ginger slices and scallions into sections. Put the blanched beef into a pot, add an appropriate amount of water, and simmer over low heat for 40 minutes. Then add radish pieces, ginger slices, a little salt, and simmer for another 15 minutes. Sprinkle with scallions and add pepper powder to serve.

Benefits: This dish strengthens the spleen, aids digestion, and nourishes the lungs and qi. Beef is known for its ability to tonify the middle energizer and stomach, boost energy, and strengthen muscles and bones. It is particularly beneficial for those experiencing fatigue, shortness of breath, or weakness in the limbs. Rich in protein and amino acids, beef enhances the body’s resistance to illness, making it an ideal nourishing food for autumn and winter. Radishes, on the other hand, promote digestion, sooth qi stagnation, resolve phlegm, relieve coughing, and quench thirst.

Ingredients: 15g dried lily bulbs, 50g coix seeds, 5 dried red dates, 6g sweet almonds, 6g ginkgo nuts and15g rock sugar.

Instructions: Rinse the red dates, ginkgo nuts, and coix seeds thoroughly. Soak them in water for 1-2 hours. Place the soaked ingredients in a pot, add water, and bring to a boil over high heat. Once boiling, reduce the heat to low and simmer for 30 minutes. Add the rinsed lily bulbs and sweet almonds to the pot. Continue to simmer over low heat until the porridge thickens. Stir in the rock sugar to taste, then serve warm.

Benefits: Lily and coix seed porridge nourishes yin, moistens dryness, relieves coughs, and resolves dampness. Lily bulbs moisten the lungs, sooth coughs and calm the mind, making them ideal for treating insomnia and restlessness. Ginkgo nuts astringe the lungs, reduce phlegm, relieve asthma, and stop diarrhea. (Note: Consume in moderation, as excessive intake can be harmful.) Sweet almonds moisten the intestines and lungs, and provide high-quality protein. Commonly used as health food, coix seeds promote water metabolism, strengthen the spleen, and stop diarrhea. They are rich in amino acids, minerals, various lipids, and polyols, and have functions such as promoting gastrointestinal health, lowering blood sugar and lipid levels, regulating immunity, anti-inflammatory and analgesic effects.

 编辑：乔雨园