上了年纪别总吃得太素，这8种高蛋白食物要常备，腿脚有劲精神足

不少中老年朋友总觉得“清淡养生”就是顿顿青菜白粥，怕油怕荤怕胆固醇，结果越吃越乏力，爬两层楼就腿软，连买菜拎半袋米都晃悠。其实年纪大了肌肉流失速度快，缺了蛋白质才是浑身发虚的根源，根本不用刻意全素，选对低油低脂的优质蛋白，家常做法简单还养人，今天就给大家整理8种适合常备的高蛋白食材，连做法都给您配好了，周末在家就能做。

一、番茄豆腐蒸鳕鱼

所需食材：鳕鱼块80克、嫩豆腐100克、番茄半个、姜片2片、小葱1根、玉米淀粉少许、宝宝酱油几滴、核桃油几滴。

步骤：

1. 鳕鱼块提前从冰箱取出解冻，用厨房纸吸干表面水分，仔细检查并剔除鱼刺。
2. 鳕鱼切成小丁，加入姜片和几滴宝宝酱油，抓匀腌制10分钟去腥。
3. 嫩豆腐切成小块，放入淡盐水中浸泡5分钟，捞出沥干铺在盘底。
4. 番茄顶部划十字，用开水烫一下去皮，切成小丁备用。
5. 腌好的鳕鱼丁均匀裹上一层薄薄的玉米淀粉，摆在豆腐块上面。
6. 将番茄丁撒在鳕鱼和豆腐上，放入蒸锅，水开后中火蒸8分钟。
7. 取出后拣去姜片，撒上葱花，淋几滴核桃油即可上桌。

二、仔姜炒鸭

食材：

鸭腿、仔姜、青椒、红椒、蒜瓣、生抽、老抽、料酒、盐、食用油

做法：

1️⃣、鸭腿剁块，冷水下锅加料酒焯水，捞出沥干，仔姜切薄片，青红椒切圈。

2️⃣、锅里少放油，下鸭块中火煸炒，炒到表面微黄出油，加入蒜瓣和一半仔姜片炒香。

3️⃣、加生抽老抽翻炒上色，倒入没过一半食材的热水焖五分钟，放入剩下的仔姜片和青红椒，大火收汁加盐出锅。

三、丝瓜木耳炒肉片

食材

丝瓜1根约400克，猪瘦肉180克，干木耳15克，大蒜3瓣，生抽1.5勺，蚝油1勺，盐少许，淀粉1小勺，食用油3勺，清水少许

做法步骤

1. 干木耳放入碗中，加温水泡发25分钟，泡好之后剪掉根部硬疙瘩，反复冲洗干净，撕成小朵备用。
2. 瘦肉切成薄片，放进碗里，加半勺生抽，一小勺淀粉，半勺食用油，用手抓拌均匀，腌制10分钟。
3. 丝瓜削掉外皮，切掉两头，切成滚刀块，切好泡进清水里，防止发黑。大蒜切片。
4. 锅里倒油开大火，油热之后下入腌好的肉片，快速摊开翻炒2分钟，肉片全部变色，盛出来放到一边。
5. 锅里留底油，放入蒜片炒30秒炒出香味，倒入木耳，大火翻炒1分钟。
6. 把丝瓜从水里捞出来沥干水分，倒进锅中，继续大火翻炒1分30秒，丝瓜微微变软。
7. 将炒好的肉片倒回锅里，加入剩下的生抽、蚝油，放少量盐，大火快速翻炒40秒，所有食材拌匀就关火出锅。

四、山药排骨汤

所需食材：铁棍山药两根、猪肋排五百克、生姜四片、枸杞一小把、料酒一勺、食盐适量、清水足量。

步骤：

1. 排骨剁成小段，放入清水中浸泡半小时，中途换两次水，把血水尽量泡出来，这样炖出的汤更清亮不腥。
2. 锅中加冷水，放入排骨和两片生姜，倒入一勺料酒，大火煮开后撇去浮沫，继续煮两分钟再捞出沥干。
3. 山药戴上手套去皮，切成滚刀块，泡在淡盐水里防止氧化变黑，临下锅前再捞出沥水。
4. 把焯好的排骨和剩余姜片放入砂锅，加入足量热水，水量一次加够，中途尽量不添水。
5. 大火烧开后转小火慢炖四十分钟，让排骨的鲜味充分释放到汤里，汤色逐渐变得微白。
6. 放入山药块，继续小火炖十五到二十分钟，直到山药用筷子能轻松扎透，口感软糯但不散烂。
7. 出锅前五分钟撒入洗净的枸杞，加适量食盐调味，搅匀后关火，盖上盖子焖两分钟再盛出。

五、黄豆炖猪蹄

所需食材： 猪蹄两只、干黄豆100克、生姜一块、大葱一根、八角两颗、桂皮一小段、香叶两片、冰糖五粒、生抽三勺、老抽一勺、料酒两勺、食盐适量。

步骤：

1. 干黄豆提前用清水浸泡四小时以上，泡至豆粒饱满胀大，捞出沥干备用。
2. 猪蹄让摊主剁成小块，回家后用清水浸泡半小时去血水，中途换水两次。
3. 猪蹄冷水下锅，加入姜片和料酒，大火煮开后撇去浮沫，焯水三分钟捞出洗净。
4. 热锅少油，放入冰糖小火炒至融化变焦糖色，下入猪蹄翻炒上色。
5. 加入姜片、葱段、八角、桂皮和香叶炒香，再淋入生抽和老抽翻炒均匀。
6. 倒入泡好的黄豆，加入足量热水没过食材，大火烧开后转小火慢炖一个半小时。
7. 炖至猪蹄软烂、黄豆绵软时，加入适量食盐调味，大火收汁至汤汁浓稠即可。

六、鹿茸菇炒鸡蛋

食材：鹿茸菇、鸡蛋、蒜末、食盐、食用油

做法

1. 鹿茸菇洗净，用温水泡软，挤干水分后切段。
2. 鸡蛋打入碗中，加少许盐搅匀，下锅炒熟盛出来备用。
3. 锅里留少许底油，蒜末爆香，下入鹿茸菇翻炒至微微焦黄。
4. 倒入炒好的鸡蛋，加盐调味，大火翻拌均匀装盘。

七、椒麻鸡

食材：鸡腿、青椒、小米辣、葱姜、青花椒、白胡椒粉、花椒油、熟芝麻

1️⃣水开放入鸡腿、姜片、葱，中火煮30分钟，捞出放凉汤汁保留，放凉后的鸡腿撕成小块；

2️⃣锅中放青花椒、盐、白胡椒粉，倒入6勺煮鸡的汤汁，大火煮开再加入1勺花椒油搅匀；

3️⃣调好的椒麻汤汁淋在鸡肉上，铺上青椒、小米辣、熟芝麻，最后淋上热油就可以了，这个椒麻鸡鲜香嫩滑，做法很简单，姐妹们快来试一下。

八、口蘑鸡翅

食材准备

口蘑200克、鸡翅中8个、姜片、葱段、生抽、少许食盐、少许料酒

详细做法

1. 鸡翅清洗干净，冷水下锅，加姜片、料酒焯水，撇去浮沫，捞出沥干备用；口蘑洗净切十字花刀，方便入味。
2. 锅中放少许食用油，下入鸡翅中小火煎至两面微黄，锁住肉质水分。
3. 放入姜片、葱段爆香，加入口蘑翻炒片刻，倒入少量清水没过食材。

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其实中老年补蛋白根本不用买贵得离谱的滋补品，这些菜场随处能买到的家常食材，换着花样每周吃个两三次，蛋白质补够了，肌肉不流失，平日里遛弯带孙辈、跳广场舞都浑身有劲，比天天啃青菜白粥气色好太多了。别再执着全素养生，吃得均衡才是真的少生病。