年纪大了肌肉流失快？医生：吃这8种食物立刻补回，很多人不知道

年过40不少人都有这种体会：以前拎20斤菜上五楼不喘气，现在逛半小时菜场就腿软，膝盖总发酸，连穿件厚外套都觉得胳膊发沉。去体检医生说这是肌肉量在悄悄流失——30岁后肌肉每年以0.5%~1%的速度递减，到60岁肌肉直接丢三分之一，不仅易累、跌倒风险高，连代谢变慢都容易找上门。很多人想着吃补剂又嫌贵麻烦，其实日常把餐桌调整好，8道家常高蛋白好吸收的菜，比补剂还养人，做法简单全家都适合。

一、麦冬莲子老鸭汤

食材

老鸭半只、麦冬12g、去芯莲子25g、玉竹10g、生姜3片、盐

做法

1. 老鸭剁成大块，冷水下锅焯水，撇除浮沫捞出洗净。
2. 麦冬、莲子、玉竹冲洗干净。
3. 砂锅放入鸭块、姜片、麦冬、莲子、玉竹，倒入足量热水。
4. 大火烧开，转小火慢煲70分钟，鸭肉炖至酥软。
5. 放适量盐调味，撇去表面多余浮油即可食用。

二、莲藕玉米蒸肉饼

食材：猪肉末250克、莲藕一小节、胡萝卜少许、甜玉米粒一把、生抽、葱姜水、玉米淀粉、鸡蛋1个、葱花

做法：

1. 莲藕和胡萝卜切成细碎丁，和玉米粒一起放进猪肉馅里。
2. 加一勺生抽，分次倒入葱姜水，加一勺玉米淀粉搅拌上劲。
3. 肉馅平铺到盘中，中间按出一个小凹槽，打入一颗鸡蛋。
4. 冷水上锅，大火蒸熟，出锅撒葱花。

三、肉末鸡蛋

食材：鸡蛋3个、猪肉末100克、葱花、生抽、少许食盐、食用油

详细步骤

1. 鸡蛋打入碗中，加入1.5倍温水，放少许盐搅匀，过筛一遍，滤掉气泡和蛋筋，口感更细腻。
2. 碗面盖一个盘子，冷水上锅，中小火隔水蒸8分钟，蒸至蛋液完全定型。
3. 锅中放少许底油，下入猪肉末，小火翻炒至肉末变色出油。
4. 加少许生抽提鲜，少量清水炒匀焖10秒，铺在蒸蛋表面，再焖2分钟，撒葱花即可。

四、桂花蜜蒸山药

所需食材：铁棍山药350克，桂花蜜35克，蓝莓40克，小番茄35克，薄荷叶少许。

制作步骤：

1、铁棍山药削去外皮，切成长条，整齐码放到盘子当中。

2、锅里水烧开，放入山药，上锅大火蒸20分钟，拿筷子试一下，可以轻松戳透就蒸好了。

3、蒸好之后取出来，均匀淋上桂花蜜，尽量每一根山药都裹上蜜汁。

4、摆上蓝莓、小番茄做点缀，撒上少许干桂花就可以上桌。

五、山药红枣丸子蛋花汤

准备：山药一根（约300克），红枣五六颗，糯米粉小半碗，红糖适量，鸡蛋一个。

1. 山药去皮切段，上锅蒸到筷子能轻松戳透，取出来趁热压成泥。红枣去核，切成碎末，和山药泥拌在一起。
2. 往山药泥里分次加入糯米粉，边加边揉，揉成一个不粘手的面团就行。糯米粉不用太多，多了口感会偏硬。
3. 揪一小团面团，搓成一个个小丸子，大小随自己喜欢。
4. 锅里烧清水，水开后下丸子，煮到丸子都浮起来。加一勺红糖搅匀，然后把鸡蛋打散，慢慢淋入锅中，用筷子轻轻搅出蛋花，关火即可。

六、海带黄豆排骨汤

食材：排骨300g，干海带80g，干黄豆50g，生姜3片，盐、料酒少许

做法：

1. 黄豆提前浸泡1小时泡软；干海带泡发洗净切长条
2. 排骨冷水下锅，加姜片料酒焯水，撇去血沫温水洗净
3. 砂锅放入排骨、黄豆、姜片，加足量清水大火烧开，转小火炖40分钟，放入海带继续炖20分钟，出锅加盐调味

七、芹菜火腿炒蛋

材料：芹菜，鸡蛋，火腿肠，生抽，蚝油，盐，鸡精

1.把鸡蛋炒好后拿出来放凉。

2.锅里留点油，把芹菜放进去翻炒一下。

3.把鸡蛋和火腿肠丁放回去，加入一勺生抽，半勺蚝油，少量盐以及鸡精。

4.翻炒均匀就可以出锅了。

八、东北农家蒸蛋

材料：鸡蛋5个、豆油1汤匙、盐2克、小葱1根、花椒面1\2茶匙

做法：

1.食材备齐，小葱洗净，切成葱花

2.取一深盘，盘底抹上少许油（防止鸡蛋蒸好后粘连在盘子上）

3.将鸡蛋磕入盘内

4.均匀的撒上盐、花椒面、一半的葱花

5.蒸锅烧开水，将装鸡蛋的盘子放入里边，上边盖上一平盘，防止水蒸气流入鸡蛋内，盖上锅盖，蒸十几分钟，将鸡蛋蒸熟

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6.将蒸好的鸡蛋取出，撒上另一半的葱花即可

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