夏季最适合老年人的2道菜、1款粥，做法简单、温润养人而不寒凉

夏天一到，我家饭桌上最常见的，不是大鱼大肉，而是这几样清清爽爽的菜。黑木耳配山药，洋葱拌紫甘蓝，再加一锅燕麦荞麦杂粮粥，端上桌的时候，两个儿子先皱鼻子，老爹老娘先点头，媳妇看一眼就知道这顿吃得舒服。别看菜样简单，里头讲究不少，尤其是上了年纪以后，吃得对，比吃得贵更实在。

这几样食材为什么适合夏天，背后逻辑很清楚。一个是少油少盐，减轻肠胃负担；一个是纤维多，吃下去顶饱；还有一个是主食不再只盯着白米白面，换成燕麦、荞麦、小米这类粗细搭配的粮食，吃着踏实，身体也轻快。现在不少人一到夏天就口重，烧烤、凉皮、炸串轮着来，肚子舒坦一会儿，后面就容易腻，饭桌上这些清淡菜，正好把这个口子给补上。

先说黑木耳清炒山药。黑木耳干货15克，山药300克，大蒜3瓣，少许盐，几滴玉米油，少量清水。这道菜做法不复杂，关键是别手重。黑木耳得先泡发两小时，反复搓洗，根部杂质不能留，开水焯2分钟捞出；山药去皮切薄片，泡清水里防发黑；锅里少油爆香蒜片，山药先炒，再加一点水焖3分钟，最后放黑木耳翻匀，盐一撮就够。

黑木耳在民间一直有个名声，叫素中之肉，靠的不是虚头巴脑的说法，而是它的膳食纤维和植物胶质。中国营养学会发布的膳食指南里，一直强调多吃蔬菜、菌藻类、全谷物，这类食材对控制总能量摄入很有帮助。黑木耳吸水后体积大，咀嚼感强，吃起来有点脆，像给胃里安排了个小缓冲垫。别指望它替代什么药，别夸大，老老实实把它当成日常餐桌上的好帮手就行。

山药这东西，北方家庭都熟，尤其山东人，炖、炒、煮都能上桌。山药的黏液蛋白和淀粉类成分，吃起来口感绵，胃里也舒服。中国疾病预防控制中心营养与健康数据里提到，增加全谷物和富含纤维的薯类摄入，有利于提高膳食质量。山药不是药，但它比一盘油汪汪的炒菜省心。夏天人本来就容易没胃口，来一盘山药黑木耳，既不腻，又能让饭往下顺，这就叫实在。

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http://www.blog.ddqcfw.cn/Article/details/05352998.shtml再说洋葱拌紫甘蓝。黄洋葱半个，紫甘蓝200克，熟白芝麻少许，几滴生抽，少量米醋，不放辣椒油，也不搁香油。洋葱切丝后先泡10分钟，紫甘蓝切丝，开水烫30秒立刻过温水，沥干后拌一起，滴点生抽和米醋，撒芝麻，静置5分钟就能吃。这个做法看着简单，实际上是把刺激性降下来，把口感提上去。

洋葱这东西争议一直不小，有人觉得它呛鼻子，有人觉得它拌菜特别提味。关键在于怎么吃。生洋葱刺激性强，胃不舒服的人别硬上，泡水之后就顺多了。紫甘蓝颜色好看，花青素丰富，这个在近些年的营养研究里常被提到。花青素是植物里的天然色素，也是一种抗氧化成分，和深色蔬菜、深色水果常常绑在一起出现。吃饭讲究个五颜六色，不只是图个好看，也是为了让餐盘里的营养更全面。

我家老娘以前总说，菜色一深，营养就不差。现在看，这话还真不假。紫甘蓝拌洋葱，配着炖肉、煎鱼、炒鸡蛋都合适，尤其是桌上有肉的时候，来一盘这个，嘴里立刻清一点。很多人夏天爱吃凉拌菜，可一拌就放一大勺香油、一大勺辣椒油，结果从清爽拌成了油拌。山东人讲究吃得痛快，但不是瞎痛快，少油少盐，肠胃才不闹脾气。

第三样是燕麦荞麦杂粮粥。纯生燕麦片40克，荞麦米30克，小米30克，纯净水适量，不放红枣桂圆，也不加糖。荞麦米先泡1小时，再和小米一起下锅，大火烧开转小火煮25分钟，最后放燕麦片再煮8分钟，搅一搅，熬到浓稠软糯就行。血糖偏高的人，别煮得太烂，粥越糊，消化吸收越快，这个理儿得明白。

燕麦里有β-葡聚糖，这个成分在不少营养资料里都能查到，属于水溶性膳食纤维。它的特点就是遇水之后黏糊糊，能让食物在肠胃里待得更稳当一点。荞麦里常提到芦丁，平时说得多，大家也不陌生。它不是什么神药，但作为主食的一部分，和白米白面轮换着吃，确实更适合中年人和老年人。咱山东家庭有个特点，饭量都不小，吃杂粮粥不是让人少吃，而是让该吃的吃得更稳。

现在不少人早餐图省事，豆浆油条、包子稀饭、鸡蛋灌饼一把抓，热量高不说，顶饿时间还短。杂粮粥就不一样，喝完肚里有底。尤其是夏天，早晨来一碗温热的粥，配个凉拌菜，整个人不发虚。老年人牙口不好，杂粮煮得软一点，接受度也高。孩子们平时在外头活动多，饭量上来得快，这种粥配点鸡蛋、豆腐、青菜，正好把一天的底子打牢。

这几道菜里，最关键的不是哪一种食材更厉害，而是做法够克制。少油、少盐、少糖，听着像老生常谈，其实是餐桌上最容易被忽视的一关。很多人一边买着黑木耳、山药、燕麦，一边下锅时手一抖，油放多了，酱油倒多了，蚝油一勺接一勺，最后香是香了，清淡二字就没了。食材本来是好东西，做法一歪，立马变味。

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https://github.com/johnsonsarah9849/zfnvco/blob/main/jPqCt26008.md
https://github.com/gallagherjessica37/lduiup/blob/main/uWRgC13170.md
https://github.com/joneskristen1211/dlbopk/blob/main/XqSfm33142.md
https://github.com/carterbrandi569/mibvfd/blob/main/XzoyV60312.md
https://github.com/francissherri20/ajifud/blob/main/SANwt97832.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/TbJSh95885.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/RSafw08545.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/ToMax00936.md
https://github.com/gallagherjessica37/lduiup/blob/main/YsBbC05307.md
https://github.com/myersryan9/wntovw/blob/main/nkfkx09813.md
https://github.com/joneskristen1211/dlbopk/blob/main/FbkHv51552.md
https://github.com/carterbrandi569/mibvfd/blob/main/cTjHJ30482.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/NJusP21314.md
https://github.com/francissherri20/ajifud/blob/main/DyiSu15913.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/fbRUx03212.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/gpBVJ53513.md
https://github.com/gallagherjessica37/lduiup/blob/main/UMGIQ73848.md
https://github.com/joneskristen1211/dlbopk/blob/main/CBzJn53951.md
https://github.com/myersryan9/wntovw/blob/main/dTMZG44619.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/KmEvB40917.md
https://github.com/carterbrandi569/mibvfd/blob/main/PpkLL15718.md
https://github.com/francissherri20/ajifud/blob/main/zftaF53125.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/uMEEJ08895.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/NUHTv11998.md
https://github.com/gallagherjessica37/lduiup/blob/main/DppEW47575.md
https://github.com/myersryan9/wntovw/blob/main/Dczhb35133.md
https://github.com/joneskristen1211/dlbopk/blob/main/BSfJk67132.md
https://github.com/carterbrandi569/mibvfd/blob/main/XFxOm41246.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/pZccM95047.md
https://github.com/francissherri20/ajifud/blob/main/LycFZ37127.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/ccWux93940.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/yuFNO54853.md
https://github.com/gallagherjessica37/lduiup/blob/main/QXbfx67968.md
https://github.com/myersryan9/wntovw/blob/main/buUfD41286.md
https://github.com/joneskristen1211/dlbopk/blob/main/buluw89300.md
https://github.com/carterbrandi569/mibvfd/blob/main/HPgPe30433.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/KUlXS39707.md
https://github.com/gallagherjessica37/lduiup/blob/main/odure72630.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/hhhQM95365.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/rJsDh18340.md
https://github.com/francissherri20/ajifud/blob/main/Yxuef22379.md
https://github.com/myersryan9/wntovw/blob/main/lhYEt58949.md
https://github.com/joneskristen1211/dlbopk/blob/main/adRBD44647.md
https://github.com/carterbrandi569/mibvfd/blob/main/wfVxj39254.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/HUGtP46108.md
https://github.com/gallagherjessica37/lduiup/blob/main/AUXrA45945.md
https://github.com/francissherri20/ajifud/blob/main/jcvli71157.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/ncAIG68542.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/MPhRs01138.md
https://github.com/myersryan9/wntovw/blob/main/vqAZN20990.md
https://github.com/joneskristen1211/dlbopk/blob/main/jkFfj59589.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/fOXzf83066.md
https://github.com/carterbrandi569/mibvfd/blob/main/DuZUI43634.md
https://github.com/gallagherjessica37/lduiup/blob/main/MwyMO69937.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/bpeZW69148.md
https://github.com/francissherri20/ajifud/blob/main/nIxMB51347.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/OqXGf79485.md
https://github.com/myersryan9/wntovw/blob/main/VWGcD41848.md
https://github.com/joneskristen1211/dlbopk/blob/main/yXBLS57872.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/sOFYJ64994.md
https://github.com/carterbrandi569/mibvfd/blob/main/JwGaq52477.md
https://github.com/gallagherjessica37/lduiup/blob/main/fWOVt62806.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/uyyYQ54135.md
https://github.com/francissherri20/ajifud/blob/main/JBQAC71003.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/bZOJC52462.md
https://github.com/myersryan9/wntovw/blob/main/zGuNG12274.md
https://github.com/joneskristen1211/dlbopk/blob/main/THIkX06851.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/ebYsc18129.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/NHlos09948.md
https://github.com/carterbrandi569/mibvfd/blob/main/fwpiV57612.md
https://github.com/gallagherjessica37/lduiup/blob/main/IhgWS60912.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/xFLld22323.md
https://github.com/francissherri20/ajifud/blob/main/GgvlE19559.md
https://github.com/joneskristen1211/dlbopk/blob/main/GpcZH56539.md
https://github.com/myersryan9/wntovw/blob/main/uYWTj36496.md
https://github.com/gallagherjessica37/lduiup/blob/main/iUzUZ83027.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/TMAZU81377.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/IidZT18209.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/maqEF70318.md
https://github.com/francissherri20/ajifud/blob/main/MHBKs65666.md
https://github.com/carterbrandi569/mibvfd/blob/main/HneFs40342.md
https://github.com/joneskristen1211/dlbopk/blob/main/tZLDD08155.md
https://github.com/myersryan9/wntovw/blob/main/XAGCN21187.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/ozdBp50643.md
https://github.com/gallagherjessica37/lduiup/blob/main/zGSZO28856.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/UAcsB44175.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/ATiXf38120.md
https://github.com/joneskristen1211/dlbopk/blob/main/dtGxf01025.md
https://github.com/myersryan9/wntovw/blob/main/ZfGhj97070.md
https://github.com/francissherri20/ajifud/blob/main/HOHen32186.md
https://github.com/carterbrandi569/mibvfd/blob/main/CAaGX47034.md
https://github.com/gallagherjessica37/lduiup/blob/main/hVwBi22671.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/VdKqa10369.md
https://github.com/joneskristen1211/dlbopk/blob/main/SlZzh06145.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/TSzNR00004.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/iqEmA58778.md
https://github.com/myersryan9/wntovw/blob/main/HZHXI41638.md
https://github.com/francissherri20/ajifud/blob/main/geTCZ76004.md
https://github.com/carterbrandi569/mibvfd/blob/main/JJEzr39266.md
https://github.com/gallagherjessica37/lduiup/blob/main/nXdBx69002.md
https://github.com/joneskristen1211/dlbopk/blob/main/vfQZM54648.md
https://github.com/johnsonsarah9849/zfnvco/blob/main/hEuLn71368.md
https://github.com/gonzalezrobert94/vlyahi/blob/main/DqLNA23085.md
https://github.com/jacobsonbrenda989/miuvdq/blob/main/NSSfb71318.md
https://github.com/myersryan9/wntovw/blob/main/GSSmO91106.md
https://github.com/carterbrandi569/mibvfd/blob/main/DdYkG99174.md
https://github.com/francissherri20/ajifud/blob/main/QqrGf93427.md
https://github.com/joneskristen1211/dlbopk/blob/main/CdTcE80542.md
https://github.com/carterbrandi569/mibvfd/blob/main/yoeyP67198.md

还有一个容易被忽略的点，就是吃完别一屁股坐那儿。饭后出去走个十几二十分钟，别跑太猛，慢慢溜达就行。中国居民膳食指南和很多健康建议里都提到，饮食和运动要搭着来，光靠嘴上吃得清淡，不动弹，效果也有限。咱老百姓过日子，不需要整那些花里胡哨的动作，饭后牵着孩子下楼转一圈，或者陪老爹老娘在小区里走走，这比闷在沙发上强得多。

我家这两年吃饭，慢慢从大油大盐往清淡上拽，最明显的是，老人吃完不那么撑，孩子也没以前那么挑嘴。以前一桌子菜，非得有肉有鱼才觉得像样，现在一盘木耳山药、一盘紫甘蓝、再来一锅杂粮粥，照样能吃得挺圆满。人到中年才明白，饭桌上最难得的，不是山珍海味，是全家人坐一块儿，胃里不堵，心里不烦。

黑木耳、山药、洋葱、紫甘蓝、燕麦、荞麦、小米，这些都不是啥稀罕物，菜市场里、超市里都能买到。贵的不是食材，贵的是把它们认真做出来的那份心。夏天做饭，别跟油烟死磕，少放一点，多留一点清爽，家里人吃着舒服，饭后也不发沉，这才叫会过日子。

哥哥姐姐们，要是家里也有老人和孩子，不妨试试这几样搭配。清淡归清淡，滋味一点不差，吃到嘴里，心里也敞亮。山东人讲究实在，饭桌上的功夫，往往就藏在这点少油少盐、认真择菜、慢火细煮里头。