人过50，养心就是养命！这8道家常菜收好，心脏少负担，腿脚有劲

跨过50岁的门槛，不少人都会察觉身体的微妙变化：逛半小时街就腿脚发沉，稍熬点夜就心慌半天，连往常爱吃的重油重盐饭菜，吃完都觉得胸口发闷。老话讲“养心就是养命”，心脏可不是独自运转的“水泵”，它连着气血、牵着筋骨，心脏稳了，周身供血足了，腿脚自然有劲，日子才能过得踏实舒坦。

今天就给大家整理8道低油低盐、家常好做的养心菜，不用找奇珍食材，楼下菜市场就能买齐，做对了全家都能跟着受益。

一、蒜香西葫芦

食材

西葫芦1根、大蒜5瓣、食盐、生抽、少许食用油

制作步骤

1. 西葫芦洗净，去掉头尾，切成均匀薄片备用；大蒜去皮拍碎切末。
2. 热锅倒入少许食用油，油温微热后下入蒜末，小火炒出浓郁蒜香。
3. 倒入西葫芦片，开大火快速翻炒，让食材均匀受热。
4. 翻炒至西葫芦微微变软、析出少量汁水。
5. 加入少许食盐和少量生抽调味，翻炒均匀即可关火出锅。

二、照烧土豆肥牛卷

准备食材：土豆、肥牛卷、洋葱、照烧酱、黄油、盐、黑胡椒、葱花。

做法步骤：

1、准备两个中等大小的土豆，去皮后切成约1厘米厚的长条，再切成长方片状，用清水冲洗去表面淀粉，捞出沥干水分备用。准备适量肥牛卷，如果是冷冻的需提前自然解冻。

2、取一片肥牛卷，放上一片土豆，在土豆片上撒少许盐和黑胡椒调味，然后将肥牛卷从一端开始卷起，把土豆包在里面，接口处朝下摆放，依次将所有食材卷好备用。

3、洋葱半个，切成细丝备用。小碗中倒入适量照烧酱，根据口味可以加入少许清水调稀，以便更好收汁。

4、起锅烧热，放入一小块黄油，小火融化，放入肥牛卷，接口处朝下煎至定型，再轻轻翻动将四面煎至微微变色，逼出油脂。

5、放入洋葱丝，小火翻炒至洋葱变软出香味，然后倒入调好的照烧酱，中火翻动，使肥牛卷均匀裹上酱汁。

6、继续小火收汁，待酱汁浓稠并包裹在肥牛卷表面时，撒上葱花增香，即可盛出装盘。

三、菠菜鸡蛋汤

食材：菠菜、鸡蛋、食用油、食盐、味精、白胡椒粉

做法：

1.鸡蛋充分打散，热锅烧油，下入蛋液炒熟划散盛出。

2.菠菜洗净切段备用。

3.锅中加足量开水，放入炒好的鸡蛋煮沸，下入菠菜煮至断生。

4.加适量盐、少许味精调味，出锅前撒上白胡椒粉增香。

四、清蒸鲈鱼

食材：鲈鱼、大葱、生姜、蒸鱼豉油、食用油

做法

1. 鲈鱼处理干净，鱼身两面划几道花刀，铺上姜片葱段腌制10分钟去腥。
2. 蒸锅里面水完全烧开，再放入鲈鱼，大火蒸8分钟，关火之后焖2分钟。
3. 把盘子里蒸出来的腥水全部倒掉，拿掉用过的葱姜。
4. 鱼表面铺上新鲜葱丝、姜丝，淋上适量蒸鱼豉油。
5. 烧一勺滚烫热油，直接浇在葱姜丝上面激发出香味，就可以上桌。

五、毛豆炒肉末

食材

新鲜毛豆 250 克、瘦猪肉末 120 克、生姜、蒜末、盐、生抽、少许白糖

做法

1、毛豆剥好洗净；锅里烧水，水开下入毛豆煮 3 分钟，捞出过凉水，保持翠绿，去除豆腥。

2、锅里放少量油，下入肉末，中火把肉末炒散，炒到颜色发白出油。

3、放入姜末蒜末炒香，倒入毛豆，大火翻炒两分钟。

4、加入生抽、少量盐、一点点白糖提鲜，淋入少量清水焖煮 2 分钟，让毛豆充分入味。

5、汤汁收得差不多，就可以关火出锅。

六、芋头蒸腊肉

食材：小芋头、腊肉、蒜末、生抽

做法：

1️⃣ 芋头去皮切厚片，码在盘底；腊肉切薄片铺在上面。芋头切厚点蒸出来更粉糯，太薄容易烂

2️⃣ 蒸锅水烧开，放入盘子大火蒸25分钟左右。用筷子戳一下芋头，能轻松扎透就说明熟了

3️⃣ 出锅撒蒜末，淋一勺生抽提味就行。腊肉本身有咸味，生抽别放太多，不然会太咸

七、砂锅煨鳝鱼

主料：

鳝鱼500克（去头去内脏，切5厘米左右的段）。

配料：

黄豆芽、大蒜100克、泡椒100克、泡姜1块、葱、花椒粒。

调料：

盐、蚝油、生抽、料酒、胡椒粉、食用油。

做法步骤：

1.处理鳝鱼：鳝鱼段加盐和面粉反复搓洗，冲净黏液，沥干备用。

2.炒香辅料：锅里放油，下鳝段小火煸炒到表面起泡，盛出。再放底油，下大蒜炒到微黄，放泡椒、泡姜炒香。

3.调味焖煮：倒回鳝段，烹料酒，加适量水，放盐、蚝油、生抽、胡椒粉。

4.砂锅煨制：砂锅底垫上黄豆芽，倒入鳝段和汤汁，盖盖小火煨15分钟。

5.激香出锅：关火后撒葱粒、花椒粒，浇一勺七成热的油激出香味即可。

八、香菇滑鸡蒸嫩豆腐

所需食材：鸡腿肉两块、嫩豆腐一盒、干香菇四朵、生姜两片、小葱一根、生抽两勺、蚝油一勺、白胡椒粉少许、玉米淀粉一勺、芝麻香油几滴、食用油适量。

步骤：

1. 干香菇提前用温水泡发，泡好后挤干水分，切成薄片；泡香菇的水留半碗沉淀备用。
2. 鸡腿肉剔去骨头，切成两厘米见方的小块，放入碗中，加入姜末、生抽、蚝油、白胡椒粉和玉米淀粉，抓拌均匀。
3. 分两次倒入少许泡香菇的水，每次都用筷子顺着一个方向搅打，让鸡肉吸足水分，最后淋几滴香油锁住味道，腌制十五分钟。
4. 嫩豆腐从盒中取出，倒扣在案板上，切成厚约一厘米的片，整齐码放在深盘中。
5. 将腌好的鸡块和香菇片混合均匀，平铺在豆腐上面，尽量铺得薄厚一致，方便受热均匀。
6. 蒸锅加水烧开，放入盘子，盖上锅盖，大火蒸十二分钟，关火后焖两分钟再开盖。

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1. 取出蒸盘，将盘中蒸出的汤汁倒入小锅，加少许生抽和水淀粉勾薄芡，淋回鸡肉上，撒葱花即可。

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人过50养生从来不是瞎买贵价补品，把日常三餐吃对，就是最划算的养生秘方。这几道菜做法都没难度，每天餐桌上换着花样安排，坚持两三个月你就会发现：胸口发闷的次数少了，接孙子逛公园走一小时也不喊累，日子过得舒坦，比啥都强。