寒露节气的饮食调养应以滋阴润燥为宜，应多食用芝麻、糯米、粳米、蜂蜜、乳制品等柔润食物，同时增加鸡、鸭、牛肉、猪肝、鱼、虾、大枣、山药等以增加体质。
Diet during Cold Dew Solar Term should be nourishing yin and moisturizing dryness. One should eat more sesame, glutinous rice, japonica rice, honey, dairy products, and other nutritious foods, while adding chicken, duck, beef, pork liver, fish, shrimp, jujube, yam, etc. to increase physical fitness.
不吃或少吃辛辣烧烤食品，如辣椒, 生姜，葱，蒜类，因过食辛辣易伤人体阴精，且容易上火。
Consume less spicy or barbecued foods, such as peppers, ginger, onion, and garlic. Over-eating spicy foods can easily damage the body’s yin essence at the same time could easily increase body’s internal heat.
白天喝点盐水，晚上喝些蜜水。这是补充人体水分的好方法，又是秋季养生，抗拒衰老的饮食良方，同时还可以防止因秋燥而引起的便秘，起到润肺，养肺的作用。
Drink some salt water during the day and honey water at night is a great way to moisturize the human body. It is also a good diet for autumn health and anti-aging. At the same time, it can prevent constipation caused by autumn dryness and play a role in moisturizing and nourishing the lungs.
寒露节气很多人都喜爱吃鸭子，为什么呢? 因为寒露时节是鸭子最肥壮的时候，这时的鸭子最好吃。寒露节气的空气非常干燥，所以我们狂这个时候就应该注意养胃。而鸭子本就是凉性食物，能够有效的滋阴养胃，以防秋燥。
Why do many people like to consume ducks during Cold Dew Solar Term? Because the Cold Dew season is when ducks are fully grown, and they are most delicious at this time. The air is very dry during Cold Dew, so we should pay attention to nourishing our stomach. Ducks are originally a cold nature food, which can effectively nourish the yin and stomach to prevent autumn dryness.
喝鸭汤进补，最好结合自己的体质状况，配合中药或者食物进行。对于平时容易患咳嗽，感冒等呼吸道疾病等体质较弱的人群来说，可以在制作喝鸭时，加入山药，莲子，黄芪云或西洋参，一般为30~60克; 对于女性来说，由于秋季皮肤干燥，可以在制作鸭汤时，加入百合和玉竹，以起到养颜护肤的作用。
It is best to combine your physical condition with Traditional Chinese Medicine or nutritious food in additional to drinking duck soup for tonic. For people who are usually prone to coughs, colds, and other respiratory diseases and other weaker physiques, you can add yam, lotus seeds, astragalus roots or American Ginseng when cooking ducks, generally 30~60 grams. For women with dry skin due to autumn dryness, you can add lily and polygonatum odoratum when making duck soup to keep the skin healthy and nourished.
多吃豆，少吃瓜 Eat more beans and less melon
民间有句谚语”春吃芽，夏吃瓜，秋吃果，冬吃根”。秋季是丰收的季节，也正是食用果实和种子的好时节，豆类就是其中之一。此时的豆类积蓄了丰富的营养物质，适当多吃更能养人。而一些美味的瓜类多属阴寒性质，多吃易损脾胃。因此要”多吃豆，少吃瓜” ！
As the folk proverb goes “Eat buds in spring, melon in summer, fruit in autumn, and root in winter”. Autumn is the harvest season, and it is also a good time to eat fruits and seeds. Beans is another good option, during this time, beans have accumulated rich nutrients, and consuming beans appropriately can nourish one’s body. And melons are mostly cold in nature, consuming more can damage the spleen and stomach. All and all, eat more beans and less melons!
接下来就为大家推荐几款营养又美的豆类吧 Below are recommendations of nutritious beans
白扁豆 White Lentils
仲秋后，秋意渐浓，很多人都出现了食欲减退、身体乏力等不适症状，这些其实都是脾虚的表现。而白扁豆性微温，正是健脾除湿的应季食物。吃白扁豆要连皮带肉一起吃，因为白扁豆皮的B族维生素含量特别丰富。
After mid-autumn, many people have symptoms such as loss of appetite and physical weakness, which are manifestations of spleen deficiency. White lentils are mild in nature and are the seasonal food for invigorating the spleen and dehumidification. White lentils should be eaten as a whole, because the skin of white lentils is very rich in vitamin B.
推荐食谱: 白扁豆粥 Recommended Recipe: White lentil porridge
取粳米100克淘洗干净，用冷水浸泡半小时；放米加水入锅，先用武火煮沸；取冲洗干净的鲜白扁豆100克放入锅内，改用小火熬煮成粥。粥内加入红糖（或冰糖），搅拌均匀，稍焖片刻，待糖溶化即可盛起食用。
Take 100 grams of japonica rice, wash it, and soak in cold water for half an hour; add rice in the pot, and bring to boil on high heat; put 100 grams of washed fresh white lentils into the pot, and cook the porridge over low heat. Add brown sugar (or rock sugar) to the porridge, stir evenly, simmer for a while, wait for the sugar to melt and serve.
白扁豆和粳米是健脾养胃的最好搭配，煮粥时可再加入莲子和红枣，风味更丰富，营养更全面。
White lentils and japonica rice are the best match for nourishing the spleen and stomach. You can add lotus seeds and red dates when cooking porridge. The flavor is richer, and the nutrition is more comprehensive.
黄豆 Soybeans
黄豆含植物性蛋白质，人体如果缺少蛋白质，会出现免疫力下降、容易疲劳的症状。
Soybeans contain plant-based protein. If the human body lacks protein, it will have symptoms of decreased immunity and fatigue.
推荐食谱：黄豆猪蹄汤 Recommended Recipe: Soy Trotter Soup
取猪蹄2个、黄豆100克、葱姜25克，盐、香油适量；用温水将黄豆泡开；猪蹄洗净剁块，焯水后备用。沙锅内放适量的水，将葱、姜、盐、香油放入，水开后下黄豆、猪蹄块，大火烧开后以小火炖烂蹄肉和黄豆即可。
Take 2 trotters, 100 grams of soybeans, 25 grams of green onion, ginger, salt, and sesame oil; soak the soybeans in warm water; wash the trotters, chop them, and blanch them for later use. Put an appropriate amount of water in the casserole, add green onions, ginger, salt, and sesame oil. Add soybeans and trotters and bring water to boil, bring heat to low and simmer until trotters and soybeans are soft. Ready to serve.
黄豆和猪蹄能补充大量的蛋白质及胶原蛋白，提高免疫力的同时，可美容养颜。
Soybeans and trotters can replenish a large amount of protein and collagen, which can improve immunity and at the same time beautify the skin.
红豆 Red Beans
红豆性平、味甘，中医认为，红豆具有健脾益胃、利尿消肿的功效，可治疗小便不利、脾虚水肿等症。
Red beans are flat in nature and sweet in taste. Traditional Chinese Medicine believes that red beans have the effects of invigorating the spleen and stomach, diuresis and reduce swelling, and can treat symptoms such as poor urination, spleen deficiency and edema.
推荐食谱：红豆薏米粥 Recommended Recipe: Red Bean and Barley Porridge
取红豆、薏米各50克，洗净后放入水中浸泡一小时左右，然后和粳米一起倒入锅中，加入足量的水；大火烧开后转小火慢煮，直到红豆、薏米煮烂开花即可。
Take 50 grams each of red beans and barley, wash, and soak in water for about an hour, then pour it into the pot with the japonica rice, add enough water; turn to low heat and cook until red beans and barley are boiled.
由于薏米微寒，脾胃虚寒的人可以改为茯苓或白术。
Because barley is slightly cold in nature, people with deficiency of the spleen and stomach can substitute with tuckahoe or a tractylodes.
黑豆 Black Beans
黑豆中含有花青素，有抗氧化的功效。秋冬季节吃点黑豆药膳，有益于防病强身。
Black beans contain anthocyanins, which have antioxidant properties. Consuming black beans medicated diet in autumn and winter is good for preventing disease and strengthening the body.
推荐食谱：黑豆大枣粥 Recommended Recipe: Black Bean and Red Date Porridge
先将50-100克黑豆洗净浸泡1小时，加热煮沸至豆子将熟；加入100克粳米和6颗大枣，文火炖焖约1小时，再加红糖，继续用文火炖，最后成粥状即可。
Wash and soak 50-100 grams of black beans for 1 hour, heat and boil until beans are ready; add 100 grams of japonica rice and 6 red dates, simmer for about 1 hour, add brown sugar, continue to simmer, until porridge is formed. Ready to serve!
Red dates can nourish qi and nourish blood. When paired with black beans, it can nourish the kidney and nourish the skin.
寒露过后，这些水果“熟”着吃更好 Consume ripe fruits during Cold Dew
寒露过后气温较低，很多人在这个时候生吃水果会引起腹泻等问题。其实，在这段时间，大家不妨试试把水果煮着吃，相比生食，虽损失了一些不耐热的维生素，但能养胃润燥，还增加了另外的一些食疗功效。
The temperature is lower after Cold Dew, and consuming raw fruits could cause diarrhea and other problems. In fact, it is even better to cook the fruit. Compared with raw food, although it loses some heat-labile vitamins, it can nourish the stomach and moisturize dryness, and it also adds some other therapeutic effects.
煮梨 | 润肺 Boiled Pear to Nourish the Lungs
秋季是养肺的最佳时节，多吃梨能润肺清火、补阴润燥。但梨性寒，肠胃功能不佳的人食用后可能引起腹泻等问题，因此建议把梨煮成汤以降低其寒性，同时润燥清火的功能更好。
Autumn is the best time to nourish the lungs, consuming more pears can moisten the lungs and clear the internal fire from the body, nourish yin, and moisturize dryness. However, pears are cold in nature and people with poor gastrointestinal function may cause diarrhea and other problems after eating. Therefore, it is recommended to boil pears into soup to reduce the coldness, and at the same time, the function of moisturizing and clearing internal fire is better.
梨皮的润肺止咳作用最好，所以大家煮梨时尽量不要削掉梨皮，最好是把梨洗净、直接切块煮。
Pear skin has the best effect on nourishing the lungs and relieving cough, so when you cook pears, try not to peel off the skin. It is best to wash the pears and cook directly.
推荐商品：德成行 梨干 8oz
每年寒露前后都是秋季腹泻的高发期，而煮苹果可以帮助缓解腹泻症状。苹果内含有鞣酸和果胶，鞣酸是肠道收敛剂，能使大便内的水分减少；果胶煮熟后也有收敛、止泻的作用。
Every year before and after the Cold Dew is a high incidence of diarrhea in autumn, and boiled apples can help relieve the symptoms of diarrhea. Apples contain tannic acid and pectin. Tannic acid is an astringent in the intestines, which can reduce the moisture in the stool; pectin also has astringent and antidiarrheal effects after being cooked.
苹果皮含鞣酸量较为丰富，而且果胶也分布在果肉内近果皮处，因此煮苹果时最好也不要削皮，以免有效成分流失。
Apple skins are rich in tannins, and pectin is also distributed in the flesh near the skin. Therefore, it is best not to peel the skin when cooking apples to avoid less of active ingredients.
煮柚子 | 降脂 Boiled Grapefruit for Fat Reduction
柚子能理气化痰、润肺清肠、健脾降脂。煮柚子最常见的方式就是蜂蜜柚子茶。
Grapefruits can regulate qi and resolve phlegm, moisturize the lungs, and clear the intestines, invigorate the spleen, and lower lipids. The most common way to cook grapefruits is honey grapefruit tea.
具体做法：Brewing methods:
- 用刀把柚子皮薄薄地刮下来，柚子肉撕成小块
Scrape the grapefruit skin thinly with a knife, and tear the grapefruit flesh into small pieces
- 把切好的柚子皮放入清水中，中火煮10分钟左右
Put the cut grapefruit peel in clean water and cook for about 10 minutes on medium heat
- 再放入果肉熬煮1个小时，放凉后加入蜂蜜，搅拌均匀即可
Add pulp and cook for 1 hour, let cool, add honey, and mix well. Ready to serve!
Here you have it, here’s how you can nourish during Cold Dew. Feel free to share with friends and family and enjoy healthy living together!
本店声明：以上内容为营养科普知识，仅供消费者参考学习，相关内容不代表产品功效，请消费者理性消费，本产品不能代替药品。
Please Note: The above content is only for consumers’ reference. The content does not represent the efficacy of the product. Consumers should consume these products rationally. These products cannot replace medicines.
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