中年饮食别乱吃，这8种天然营养素才是长寿秘诀，收藏后反复阅读

人到中年，身体代谢慢慢变慢，气血、骨骼、血管都开始走下坡路。不用盲目买昂贵补品，好好吃饭，从家常食材里摄取天然营养，就是最简单靠谱的养生方式。下面这8样食材，富含多种人体需要的营养素，做法简单，平时换着吃，养护身体，更利于长寿。

一、素炒三丝

材料:绿豆芽400克、干豆腐（豆皮）2张、韭菜1把、油盐适量、姜2片、大蒜2瓣、鸡精1茶匙、

做法步骤:

1.准备好所需材料，韭菜择去老叶，投洗干净，绿豆芽挑去豆皮，投洗干净。

2.韭菜切成段，干豆腐切成细丝，姜切成丝，大蒜切片

3.锅加水烧开，下入干豆腐焯水1分钟，捞出，放在冷水中过一下，捞出控净水分待用

4.锅加油烧热，下入姜丝和蒜片爆香，再下入绿豆芽大火翻炒，将绿豆芽翻炒至断生

5.下入焯好水的干豆腐丝，快速翻炒均匀

6.下入韭菜，盐，少许鸡精，大火快速翻炒均匀，关火，盛出装盘即可。

二、糖醋排骨

准备食材

猪肋排500克、生姜、大葱、料酒、生抽、老抽、陈醋、冰糖、白芝麻（参数丨图片）、清水

详细制作步骤

1. 排骨浸泡去血：肋排切成均匀小段，放入冷水中浸泡20分钟，泡出大部分血水，减少腥味，肉质更干净。
2. 冷水焯水去腥：排骨冷水下锅，加入姜片、葱段、一勺料酒，大火煮沸。持续沸腾2分钟，煮出全部血沫杂质。
3. 温水洗净沥干：焯好的排骨捞出，用温水冲洗干净表面浮沫，沥干水分备用。不要用冷水冲洗，避免肉质紧缩变柴。
4. 炒糖色增亮：锅中少许清水，放入适量冰糖，小火慢慢熬煮。熬至冰糖融化，颜色变成浅焦糖色、冒密集小泡即可。
5. 翻炒排骨上色：倒入沥干的排骨，中小火快速翻炒，让每一块排骨均匀裹上糖色，炒至表面微微焦黄。
6. 调味打底：加入一勺生抽、半勺老抽、两勺陈醋，快速翻炒均匀，陈醋提前放，更容易软化肉质、解腻增香。
7. 加水焖煮：倒入足量开水，完全没过排骨，放入姜片葱段，大火烧开后转小火，盖上锅盖焖煮30分钟。
8. 调精准酸甜味：时间到后挑出葱姜，根据口味补少许陈醋和冰糖，酸甜口微调至自己喜欢的味道。
9. 大火收汁挂味：开大火不停翻炒收汁，全程不停翻动，防止糊底。汤汁会慢慢变得浓稠、亮晶晶挂在排骨上。
10. 翻炒锁色：汤汁完全浓稠包裹排骨后，关火继续翻炒几下，色泽更红亮通透。
11. 点缀出锅：装盘后撒上熟白芝麻点缀，增香提颜值，酸甜入味超好吃！

三、黄芪牛肉粥

食材

牛肉120克、黄芪8克、大米120克、生姜2片、食盐少许

制作过程

1. 大米淘洗干净浸泡20分钟；牛肉剁成肉末。
2. 黄芪放入锅中加水先煮25分钟，滤出黄芪药汁，取出黄芪。
3. 将药汁重新下锅，加入大米，小火熬煮成稠粥。
4. 放入牛肉末、姜片继续煮12分钟，肉末熟透后加少量盐调味。

四、白萝卜丝蛋花汤

【食材】白萝卜、鸡蛋、小葱、生姜、食盐、白胡椒粉

【家常做法】

白萝卜去皮擦成细丝，小葱切葱花，生姜切丝，鸡蛋打散备用。

锅里加水烧开，放入姜丝和萝卜丝，中火煮 5 分钟，煮到萝卜丝变软变透。

转成小火，把蛋液沿着锅边细细淋进去，等蛋花凝固之后，加盐和一点点白胡椒粉调味，撒上葱花就可以出锅。

五、口蘑蒸鸡

所需食材

鸡腿2只、口蘑8朵、姜丝、葱花、生抽、料酒、淀粉适量

做法步骤

1. 鸡腿去掉外皮，剁成小块；口蘑洗净切片备用。
2. 鸡块腌制：鸡腿块加入姜丝、1勺生抽、半勺料酒、1勺淀粉，抓匀腌制15分钟入味。
3. 取平盘，将口蘑片均匀铺在盘底，把腌好的鸡块整齐码放在口蘑上面。
4. 蒸锅水烧开，放入盘子，中火隔水蒸20分钟。
5. 蒸至鸡块熟透软烂、口蘑吸满汤汁，出锅撒上葱花即可。

六、榴莲鸡汤

食材：鸡块、榴莲果肉、红枣、枸杞、姜片

做法：

1. 鸡肉冷水下锅，放姜片、料酒焯水，撇掉浮沫捞出洗净；
2. 砂锅里放入鸡块、榴莲果肉、红枣，加足量热水；
3. 大火烧开，转小火慢炖1个半小时；
4. 出锅前10分钟放入枸杞，加少许盐调味即可。

七、醋溜藕条

食材

新鲜莲藕1节（700克左右），青椒2个，干辣椒5个，大蒜3瓣，小葱1根，白醋3勺，生抽1勺，食盐适量，白糖半勺，食用油适量，清水少许

做法步骤

1. 莲藕削皮清洗干净，先切成薄片，再改刀切成粗细均匀的长条。全部切好后立刻放入清水中浸泡，洗掉表面淀粉，防止氧化发黑。
2. 青椒去蒂去籽，切成和藕条差不多的长条。大蒜切片，小葱切小段，干辣椒简单掰断备用。
3. 锅中烧适量清水，水烧开后，把泡好的藕条捞出沥干，放入沸水中焯水。大火煮1分钟后捞出，立刻放入凉水中过凉，沥干水分备用。
4. 炒锅开火，倒入适量食用油，油热后放入蒜片、干辣椒、葱段，小火翻炒出香味。
5. 放入青椒条，中火翻炒30秒，把青椒炒至微微断生、颜色翠绿。
6. 倒入沥干的藕条，转大火快速翻炒1分钟，让藕条和配菜味道融合。
7. 依次加入生抽、白醋、少许食盐、半勺白糖，全程大火快速翻炒均匀，翻炒1分半钟。
8. 尝一下咸淡，根据自己口味微调盐分，确认藕条入味、口感脆嫩即可关火出锅。

八、青椒炒鳝丝

食材：黄鳝、青椒、红椒、大蒜、生姜、料酒、生抽、蚝油

做法：

1. 黄鳝处理干净切成鳝丝，加料酒抓腌一会儿，下锅炒至断盛出备用；
2. 锅里留底油，爆香姜蒜，放入青椒、红椒大火翻炒；
3. 倒回鳝丝，放生抽、蚝油调味，大火快炒收汁即可出锅。

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食补是长期调养，不能替代药物。日常烹饪尽量少盐少油少糖，少油炸烧烤，均衡搭配，作息规律，才是长寿的根本。