5月21日小滿節氣到了，氣溫攀升，雨水頻頻，悶熱潮濕，很多人會感覺身體沉重、沒精神，這可能是濕氣在作怪。除了改變生活習慣，吃對蔬菜也能幫身體祛濕。下面這5種蔬菜，是夏季祛濕的好幫手，建議小滿時節多吃點。#小滿#

一、冬瓜：利水消腫的 “夏季瓜王”

冬瓜含水量高達 96%，幾乎不含脂肪，還富含葫蘆巴堿和丙醇二酸，能促進水分代謝，加速尿液排出，達到利水祛濕的效果。中醫也認為冬瓜性寒味甘，有清熱利水的功效。

推薦吃法：最經典的當屬冬瓜排骨湯，將冬瓜去皮切塊，排骨焯水后，和冬瓜、姜片一起放入砂鍋中，加足量清水，大火燒開轉小火燉 1 小時，湯汁清甜，冬瓜軟糯；還能做冬瓜蝦皮湯，熱鍋燒油爆香蒜末，加入冬瓜翻炒片刻，加水煮開后放入蝦皮，煮 5 分鐘，撒上蔥花和鹽，鮮味十足；想簡單點，就做清炒冬瓜，把冬瓜切片，熱油下鍋快速翻炒，加少許鹽和生抽調味，清爽可口又下飯。

二、絲瓜：清熱通絡又祛濕

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絲瓜含有豐富的維生素 B1、維生素 C 和膳食纖維，不僅能清熱解暑，還能促進血液循環，幫助身體排出濕氣。其含有的黏液質和木聚糖，能保護腸道黏膜。

推薦吃法：絲瓜炒蛋是家常美味，而喜歡清淡的可以做絲瓜豆腐湯，豆腐切塊焯水，絲瓜煸炒后加水，放入豆腐煮幾分鐘，最后撒上香菜，口感清爽，特別適合夏天。

三、苦瓜：清熱祛濕小能手

苦瓜雖味道苦，但祛濕效果出色。它含有奎寧，能清熱解暑、祛濕解毒，還富含維生素 C 和苦瓜甙，可提高免疫力、降低血糖。

推薦吃法：苦瓜炒蛋也不錯，苦瓜切片用鹽腌制 10 分鐘，擠出水分，和雞蛋一起炒制；或者做苦瓜釀肉，把苦瓜切段去瓤，填入調好味的肉餡，蒸熟后淋上醬汁，葷素搭配，營養均衡。

四、紅薯葉：被忽視的祛濕蔬菜

紅薯葉富含膳食纖維、維生素 A、維生素 C 和礦物質，能促進腸胃蠕動，幫助排出體內濕氣和毒素。其含有的葉綠素，還有凈化血液的作用。

推薦吃法：最常見的是蒜蓉炒紅薯葉，熱油爆香蒜末，放入紅薯葉快速翻炒，加適量鹽和雞精調味，大火快炒保持鮮嫩。

五、空心菜：消暑祛濕一把抓

空心菜是夏季時令蔬菜，含有大量的纖維素、維生素和葉綠素，能加速腸道蠕動，促進排便，帶走體內濕氣。它還富含鉀元素，可補充夏季因出汗流失的電解質。

推薦吃法：白灼空心菜簡單又好吃，水燒開加少許油和鹽，放入空心菜焯 1 分鐘，撈出淋上生抽，再潑上熱油；空心菜炒腐乳也別具風味，腐乳壓碎，熱油下鍋炒化，放入空心菜翻炒均勻；喜歡吃辣的，可以做辣炒空心菜，小米辣和蒜末爆香，加入空心菜快速翻炒，加生抽和蠔油調味，香辣過癮。