肝血不足，半夜总醒？霜降常吃这8样，睡得香、气色好

霜降之后，阳气收敛，很多人肝血亏虚，容易入睡难、半夜两三点醒，醒了之后很难再睡着，脸色发黄、头晕乏力。霜降正是补肝血的好时候，不用吃贵补品，家常这8样轮换着吃，养血安神，睡踏实，气色慢慢红润起来。

一、南瓜蒸鸡腿肉

准备食材: 南瓜、鸡腿、姜丝、葱花。

做法步骤:

1、鸡腿去骨，然后把鸡腿肉切丁放入大碗中，接着加入姜丝、食盐、生抽和花生油抓拌均匀，再腌制二十分钟备用。

2、南瓜去皮切小块，然后铺在蒸碗底，接着把腌制好的鸡腿肉铺在南瓜上，再上蒸锅蒸煮。

3、蒸出蒸汽以后，再继续蒸煮二十五分钟，接着撒入一把葱花点缀，即可出锅开吃。

二、韭菜炒鸡蛋

食材：韭菜、鸡蛋、盐、少许生抽、食用油

做法：

1. 韭菜洗净沥干，切小段备用
2. 鸡蛋加少许盐打散，热锅多放点油，倒入蛋液定型划散盛出
3. 留底油下韭菜大火快速翻炒断生
4. 倒入鸡蛋，加少许盐、一点点生抽调味
5. 快速翻拌均匀立马出锅，鲜香入味超好吃

三、青椒炒平菇

食材：平菇一大把、青椒2个、小米辣、大蒜

做法：

1. 平菇洗净撕成条，青椒切小丁，蒜和小米辣切碎。
2. 锅里热油，下蒜末小米辣爆香，倒入平菇翻炒2-3分钟，炒出水分。
3. 加入青椒碎继续翻炒，放适量盐、少许鸡精调味，炒匀出锅。

四、青椒焖土豆

准备食材

土豆2个、青椒2个、大蒜2瓣、食盐、生抽、少许蚝油、食用油适量。

详细做法

1. 土豆去皮切厚片，放清水里泡一会儿，洗掉多余淀粉。青椒去籽切块。
2. 热锅冷油，下蒜末爆香，把土豆片倒进去，中小火翻炒到微微透明。
3. 加少许清水、适量生抽和蚝油，盖上锅盖，小火焖5分钟。这一步是让土豆软糯入味。
4. 放青椒块，加盐调味，大火翻1分钟，青椒断生就出锅。

这道菜没什么油，清淡不重口，配米饭特别下饭。土豆能调节电解质平衡，对换季犯困、四肢无力的人，比喝咖啡管用。而且土豆当主食吃，比精米白面营养更丰富。控重的人，可以拿它替代一部分米饭。

只有一条：土豆发芽发青，一口都别吃。

五、黄骨头烧豆腐

亮点：黄骨鱼高蛋白肉质软嫩，几乎没有细刺，很好消化，秋天气候干燥，吃它温润不燥热。搭配嫩豆腐，植物蛋白互补，营养更均衡。

炖好之后鱼肉嫩到轻轻一抿就脱骨，豆腐吸饱鲜辣汤汁，一口爆汁，咸鲜微辣很开胃。暖乎乎一锅，全家吃着舒服，我做饭也省心，汤汁拌米饭真的越吃越喜欢。

食材：黄骨鱼、嫩豆腐、姜蒜、青椒、小米辣、料酒、生抽、老抽、白糖、盐

1️⃣黄骨鱼处理干净，加姜片、料酒抓匀腌制10分钟去腥，锅中少油，把鱼煎至两面微黄定型；

2️⃣下入一半姜蒜爆香，放入生抽、老抽调味，冲入足量热水，保持小火焖煮，让鱼肉慢慢入味；

3️⃣放入嫩豆腐继续咕嘟，快出锅前下入剩下姜蒜、青椒和小米辣，放一点点白糖提鲜，加盐调好味道即可。

六、胡萝卜炒鸡蛋

食材

胡萝卜1根、鸡蛋2个、小葱1根、少许食盐、食用油适量

制作过程

1. 胡萝卜洗净削皮，切成均匀细丝，更容易炒熟入味、营养好吸收。
2. 鸡蛋打入碗中，加少许食盐搅匀备用；小葱洗净切段。
3. 锅中倒油烧热，倒入蛋液，中火快速滑炒成型，盛出备用。
4. 锅底留油，下入胡萝卜丝，中小火反复翻炒两分钟。
5. 倒入炒好的鸡蛋，加盐调味，翻炒均匀，撒葱段即可出锅。

七、菠菜猪肝汤

食材：猪肝150g、菠菜一把、生姜、少许盐、白胡椒粉

做法：

①猪肝切薄片，清水浸泡去血水，加少许料酒抓洗干净；菠菜焯水去草酸捞出。

②锅中烧水，放姜片，水微沸下入猪肝，煮至变色。

③放入菠菜，加盐、少许白胡椒粉调味，关火即可。

八、乌鸡山药汤

食材：乌鸡半只、铁棍山药、红枣、枸杞、姜片

做法：

①乌鸡冷水下锅焯水，撇去浮沫捞出洗净。

②砂锅放入乌鸡、姜片、红枣，加水小火炖1小时。

③加入山药继续炖20分钟，出锅前放枸杞、加盐调味。

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亮点：乌鸡养血补虚，山药健脾，脾胃好才能生化气血，从根源改善肝血不足。

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小提醒：食补贵在坚持，不要一次吃太多；少吃辛辣重口、熬夜，不然补进去也容易耗散。如果长期严重失眠，建议及时就医。