50岁后最怕“指标高”！8道家常菜清血管降三高，腿脚有劲少生病

人一过50岁，不少人去体检攥着报告就犯愁：甘油三酯超了临界值、血压悄摸往上冒、空腹血糖比去年高了小半截，连大夫都反复叮嘱“别总吃药靠补，餐桌上先把血管养起来”。其实不用买动辄几百的养生保健品，咱们厨房里最普通的家常食材，配对做法就是“清血管小能手”，今天这8道菜，家家灶台都能做，好吃不贵，常吃指标稳，爬楼遛弯都不喘。

一、菠菜鸭血粉丝汤

食材准备

鸭血300克、菠菜一小把、干粉丝1小捆、姜片2片、葱花、枸杞少许、生抽1勺、盐、白胡椒粉、香油少许

详细做法

1. 鸭血切成厚片，冷水下锅，加姜片和少许料酒焯水2分钟，捞出冲净去除腥味；粉丝温水泡软；菠菜洗净切段。

2. 锅中加适量清水烧开，放入鸭血小火煮5分钟。

3. 放入粉丝继续煮3分钟，下入菠菜烫30秒。

4. 放生抽、适量盐、少许白胡椒粉调味。

5. 关火，撒葱花、枸杞，滴几滴香油即可。

二、酸辣土豆丝

食材

土豆2个、小米辣、青椒、陈醋、食盐、白糖、清水、食用油

详细做法

1. 土豆去皮切均匀细丝，放入清水反复淘洗，洗净表面多余淀粉。

2. 锅中温水微沸，下入土豆丝快速焯烫10秒，立刻捞出过凉水沥干。

3. 热锅凉油，放入辣椒段炒出香味，倒入土豆丝大火快速翻炒。

4. 翻炒1分钟后，沿锅边淋入陈醋，加入食盐、少许白糖提鲜。

5. 大火快速翻拌入味，即可关火装盘。

三、番茄豆腐菌菇汤

所需食材： 番茄2个、嫩豆腐1盒、白玉菇1小把、蟹味菇1小把、鸡蛋1个、盐适量、香油几滴、葱花少许、食用油少许、番茄酱1小勺（可选）。

步骤：

1. 番茄洗净，顶部划十字刀，用开水烫1分钟后剥去外皮，切成小丁备用。

2. 嫩豆腐取出，切成2厘米见方的小块，放入淡盐水中浸泡5分钟，去豆腥并增加韧性。

3. 白玉菇和蟹味菇切去根部，洗净撕散；鸡蛋打入碗中搅散备用。

4. 锅中放少许油，倒入番茄丁，中火翻炒至番茄软烂出汁，可加1小勺番茄酱增色提味。

5. 加入约800毫升清水，大火烧开后，放入白玉菇和蟹味菇，煮约3分钟至菌菇变软。

6. 轻轻放入豆腐块，转中小火煮2分钟，注意不要大力搅动，以免豆腐破碎。

7. 将蛋液缓缓淋入锅中形成蛋花，加盐调味，关火后滴几滴香油，撒上葱花即可。

四、番茄豆腐鱼片汤

所需食材：草鱼片200克，嫩豆腐1块，番茄2个，鸡蛋清1个，姜丝适量，葱花适量，番茄酱1勺，食盐适量，白胡椒粉少许，淀粉1小勺，食用油适量。

步骤：

1. 鱼片用清水冲洗干净，加入蛋清、淀粉、少许盐和白胡椒粉抓匀，腌制15分钟。

2. 番茄顶部划十字，用开水烫一下去皮，切成小块；豆腐切成小方块。

3. 热锅倒油，放入姜丝爆香，加入番茄块翻炒出汁。

4. 加入1勺番茄酱继续翻炒，然后倒入适量开水煮开。

5. 水开后放入豆腐块，中火煮3分钟，让豆腐入味。

6. 将腌好的鱼片逐片下入锅中，煮至鱼片变白卷曲。

7. 调入适量食盐，撒上葱花即可关火盛出。

五、洋葱炒木耳

【食材准备】 干黑木耳 15g（提前温水泡发 1 小时） 紫皮洋葱 1 个（约 200g，切丝） 青椒 1 个（切丝，配色用） 蒜片 2 瓣 盐 少许、食用油 适量

【做法步骤】

1. 黑木耳提前用温水泡发 1 小时，泡透后去蒂撕成小朵，沸水焯烫 2 分钟捞出沥干。

2. 紫皮洋葱去外皮，切成细丝。紫皮洋葱比白皮洋葱营养更高，槲皮素含量更丰富。

3. 热锅少油，放入蒜片爆香，倒入洋葱丝中小火翻炒至变软透明（约 2 分钟）—— 洋葱炒到透明才出甜味，辛辣味也会减轻。

4. 倒入黑木耳和青椒丝，转大火翻炒 1 分钟。

5. 加少许盐调味即可，不放重辣重油，清淡才能发挥清血管的作用。

六、凉拌木耳黄瓜

所需食材：干木耳一小把，黄瓜两根，大蒜四瓣，小米辣两个，香菜两棵，生抽两勺，香醋两勺，香油一勺，白糖半勺，食盐适量，熟白芝麻少许。

步骤：

1. 干木耳提前用冷水泡发，约两小时至完全舒展，摘去根部硬蒂，撕成小朵备用。

2. 黄瓜洗净后拍裂，切成不规则块状，放入碗中撒少许盐拌匀，静置十分钟杀出多余水分。

3. 锅中烧开水，放入木耳焯烫两分钟，捞出后立即过凉水，保持脆嫩口感。

4. 大蒜拍碎切成蒜末，小米辣切圈，香菜切段，一同放入小碗中。

5. 在蒜末碗中加入生抽、香醋、香油、白糖和少许盐，搅拌均匀成调味汁。

6. 将黄瓜块挤去水分，与木耳一同放入大碗中，倒入调好的味汁。

7. 撒上熟白芝麻和香菜段，充分拌匀后装盘，冷藏十分钟风味更佳。

七、菠菜猪肝汤

食材：猪肝200克、菠菜1把、生姜3片、葱花、盐、白胡椒粉、料酒少许

做法步骤：

1. 猪肝切薄片，用清水反复冲洗，浸泡10分钟泡出血水，去除腥味和杂质。

2. 猪肝加少许料酒、姜片抓匀腌制5分钟，去腥嫩肉；菠菜洗净切段备用。

3. 锅中加水烧开，下入猪肝片，大火煮至变色立刻捞出，撇去浮沫。

4. 原水烧开，放入菠菜、姜片，煮1分钟，放入煮好的猪肝。

5. 加适量盐、少许白胡椒粉调味，撒上葱花，滴几滴香油即可。

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准备食材: 鸡翅、口蘑、蒜末、黑胡椒粉、葱花。

做法步骤:

1、鸡翅清洗干净，然后一分为二剪开放入大碗中，接着加入姜丝、淀粉、料酒、生抽、老抽和花生油抓拌均匀，再腌制二十分钟备用。

2、清洗干净口蘑切薄片，接着热锅烧油，油热以后，放入鸡翅油煎，煎至鸡翅两面金黄熟透后，盛出备用。

3、另热锅烧油，油热以后，放入口蘑炒软，再往里加入鸡翅一起翻炒均匀，接着放入食盐和白糖调味提鲜。

4、最后淋入少许的清水一起焖煮两分钟入味，接着大火翻炒收汁，即可出锅开吃。

其实50岁之后养身体根本不用花大价钱，把饭桌上的重油重盐、精米白面稍微换一换，家常食材吃对了，血管干干净净，三高不找上门，全家老小跟着吃都受益。
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