年纪大了，建议大家多吃六道菜，强健筋骨，增强体质，营养含量高

人在年纪大了以后，身子骨开始退化，骨质疏松，腿脚无力，身体体质和免疫力也逐渐下降。因此，为了我们的身体健康和延年益寿，我建议大家顺应自己的身体需求，多吃一些可以强健筋骨，增强体质和免疫力的营养美食，提高身体素质，健康身心每一天。而有利于中老年人身体健康的食物，我推荐可以多吃一些富含蛋白质、钙、铁、锌、维生素等微量元素的营养美食，既可以强健筋骨，增强体质，又可以顺势补充营养，帮助中老年人延年益寿。所以，我今天整理了六道满足上述要求的营养菜，建议中老年人每天换着吃，不仅有利于大家强健筋骨，增强体质，而且道道营养价值高。接下来，我分享一下这六道菜的做法，喜欢的朋友，跟着我一起来学习吧。

一、包菜鸡蛋炒鸡腿肉

准备食材: 包菜、鸡腿、鸡蛋、蒜末、姜丝。

做法步骤:

1、鸡腿去骨切丁，然后加入姜丝、料酒、淀粉、生抽和食用油抓拌均匀，再腌制二十分钟备用。

2、清洗包菜切好，然后热锅烧油，油热以后，往里分别打入两个鸡蛋煎熟，再盛出切小块备用。

3、另热锅烧油，油热以后，放入腌制好的鸡腿肉煸炒油煎，煸炒至两面金黄后，再加入蒜末炒香，接着倒入包菜一起翻炒均匀。

4、炒软包菜后，再加入鸡蛋一起翻炒，接着加入蚝油、食盐和少许的清水调味提鲜，然后继续翻炒均匀入味，即可出锅开吃。

二、口蘑炒鸡胸肉

准备食材: 口蘑、鸡胸肉、蒜末、姜丝、葱花。

做法步骤:

1、鸡胸肉切成小块，然后加入姜丝、料酒、淀粉、黑胡椒粉、生抽和花生油抓拌均匀，再腌制十分钟备用。

2、清洗干净口蘑切小块，然后热锅烧油，油热以后，放入腌制好的鸡胸肉煸炒至两面金黄，再倒入蒜末炒香。

3、接着倒入口蘑一起翻炒均匀，然后加入适量的蚝油和食盐调味，再淋入清水焖煮两分钟。

4、最后大火翻炒收汁，再撒入一把葱花点缀，即可出锅开吃。

三、口蘑炒牛肉

准备食材: 牛肉、口蘑、青椒、姜丝、蒜末。

做法步骤:

1、牛肉切薄片，然后加入姜丝、淀粉、黑胡椒粉、生抽和花生油抓拌均匀，再腌制十分钟备用。

2、清洗干净口蘑切薄片，再热锅烧油，油热以后，放入腌制好的牛肉滑熟，接着盛出备用。

3、清洗干净青椒切好，再热锅烧油，油热以后，放入口蘑和青椒一起翻炒，然后加入食盐和清水调味提鲜。

4、炒熟口蘑和青椒后，再加入牛肉一起翻炒，接着淋入少许的蚝油提鲜，然后继续翻炒均匀入味，即可出锅开吃。

四、番茄鸡蛋炒虾仁

准备食材: 大虾、番茄、鸡蛋。

做法步骤:

1、大虾去除虾线和虾壳，然后加入食盐、料酒和胡椒粉抓拌均匀，再腌制十分钟备用。

2、取碗打入鸡蛋搅拌均匀，再热锅烧油，油热以后，倒入鸡蛋液油煎滑熟，然后盛出备用。

3、清洗干净番茄切好，再热锅烧油，油热以后，放入虾仁煸炒炒熟，然后倒入番茄一起翻炒。

4、接着加入食盐和清水调味，炒出番茄汁，接着倒入煎好的鸡蛋一起翻炒均匀入味，即可出锅开吃。

五、鸡腿肉炒娃娃菜

准备食材: 鸡腿、娃娃菜、姜丝、葱花。

做法步骤:

1、鸡腿去骨切丁，然后加入姜丝、料酒、淀粉、食盐和花生油抓拌均匀，再腌制二十分钟备用。

2、清洗干净要娃娃菜切好，再热锅烧油，油热以后，放入腌制好的鸡腿肉煸炒至两面金黄。

3、接着倒入蒜末炒香，然后加入娃娃菜一起翻炒均匀，再淋入适量的生抽和蚝油调味提鲜。

4、炒至娃娃菜断生入味以后，再撒入一把葱花点缀提鲜，即可出锅开吃。

六、菜椒炒牛肉

准备食材: 菜椒、牛肉、葱姜蒜末、姜丝。

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1、切成薄片的牛肉加入黑胡椒粉、生粉、姜丝和花生油抓拌均匀，再腌制十分钟备用。

2、菜椒清洗干净切丝，然后热锅烧油，油热以后，放入腌制好的牛肉煸炒滑熟，再盛出备用。

3、另热锅烧油，油热以后，放入葱姜蒜末爆香，接着倒入菜椒丝大火翻炒，再加入适量的食盐调味。

4、然后继续翻炒至菜椒丝断生，再倒入牛肉一起翻炒，接着淋入生抽和蚝油提鲜，最后继续翻炒均匀入味，即可出锅开吃。