秋季犯困没精神？多吃这8种高能碱性食物，让你告别疲惫元气满满

入秋后是不是总觉得早上闹钟响三遍还爬不起，上午对着电脑眼皮就开始打架，明明午休睡了一小时，下午还是昏昏沉沉连敲键盘的力气都没有？老话说“春困秋乏夏打盹”，其实秋乏根本不是天经地义的事——夏末体内积累的酸性代谢物没排出去，再加上秋季干燥、气血运行变慢，才让疲惫感缠上你。与其靠浓咖啡灌得心跳加速，不如吃对8种高能碱性食材，酸碱平衡调体质，从早到晚都元气在线，下面就把8道快手家常菜做法全教给你，新手零失败也能做。

一、丝瓜虾仁炒蛋

食材：

丝瓜、虾、鸡蛋、姜、蒜。

做法：

1、虾洗干净剥出虾仁，再剪开虾背，丝瓜去皮切小块，再准备两个鸡蛋，切点姜丝和蒜备用。

2、热锅热油倒入鸡蛋液煎至两面金黄后盛出，热锅热油放入姜丝炒香再加入虾仁，炒至变色后盛出。

3、锅里再加点油烧热放入蒜瓣炒香，加入丝瓜翻炒片刻，再加入鸡蛋和虾仁翻炒均匀。

4、加适量清水，不用加太多丝瓜本身有水分的，加点盐和蚝油调味，盖上锅盖煮至丝瓜变软即可。

二、枸杞菠菜猪肝汤

食材：猪肝200g，菠菜1把，枸杞一小把，生姜2片，盐，白胡椒粉，料酒

做法：

1.猪肝切成薄片，放入清水中浸泡30分钟，中途换水，泡出血水；加少许料酒抓匀去腥。

2.菠菜洗净切段；锅中烧水，水微沸，下入猪肝片，烫至变色立刻捞出。

3.另起锅加水、姜片烧开，放入菠菜煮1分钟，倒入猪肝，放入枸杞。

4.加少许盐、一点点白胡椒粉调味，关火出锅，不要久煮，防止猪肝变老。

三、香菇油菜烧面筋

所需食材：鲜香菇八朵、小油菜四棵、油面筋十个、大蒜四瓣、生姜两片、蚝油一勺、生抽一勺、白糖半勺、食盐适量、水淀粉适量、食用油适量。

步骤：

1. 鲜香菇去蒂洗净，伞盖表面切十字花刀，便于入味，小油菜掰开叶片洗净泥沙。
2. 油面筋用温水浸泡五分钟，泡至变软后捞出，轻轻挤去水分，每个面筋对半切开。
3. 锅中烧开水，加少许盐和油，下小油菜焯烫三十秒，捞出过凉水，沥干后摆入盘中围边。
4. 炒锅烧热倒油，下姜片和蒜末爆香，放入香菇中火煎至两面微黄，香菇会释出水分。
5. 加入蚝油、生抽、白糖和半碗清水，烧开后放入面筋，转小火烧五分钟让面筋吸饱汤汁。
6. 待汤汁收至一半时，淋入水淀粉勾薄芡，边淋边轻轻推动，使汤汁均匀裹在食材上。
7. 加食盐调味，将香菇和面筋盛入摆好油菜的盘中，剩余汤汁浇在上面即可。

四、红枣桂圆蒸乌鸡

所需食材：乌鸡半只、红枣8颗、桂圆干15克、枸杞10克、生姜3片、料酒1勺、食盐适量、清水适量。

步骤：

1. 乌鸡剁成小块，放入清水中浸泡20分钟，泡出血水后捞出沥干。
2. 锅中加冷水，放入乌鸡块、姜片和料酒，大火煮开后撇去浮沫，焯水2分钟捞出。
3. 将焯好的乌鸡块用温水冲洗干净，放入蒸碗中备用。
4. 红枣洗净去核，桂圆干剥壳取肉，枸杞用清水略泡后沥干。
5. 把红枣、桂圆肉铺在乌鸡块上，加入适量清水，水量以没过食材一半为宜。
6. 蒸碗盖上盖子或覆上耐高温保鲜膜，放入蒸锅，水开后中火蒸40分钟。
7. 取出蒸碗，撒入枸杞，加适量食盐调味，再盖上盖子焖2分钟即可食用。

五、柠檬手撕鸡

食材： 鸡腿、柠檬、葱姜蒜、香菜、芝麻、辣椒粉、小米椒

做法：

1.鸡腿肉冷水下锅，加入米酒、葱姜、桅子，大火煮开转小火焖20分钟；

2.调一个酱汁，空碗中加入葱蒜、芝麻、辣椒粉、小米椒，接着淋上热油,来激发香味，加入盐、生抽、蚝油、鸡精、白糖、柠檬汁，搅拌均匀后留着备用；

3.鸡腿撕顺着纹理撕成细条，放入柠檬、香菜，倒入调好的酱汁，淋在鸡丝上，吃前拌匀即可。

六、南瓜豆腐蔬菜

材料：南瓜 300克；嫩豆腐 200克；胡萝卜 1根；青椒 1个；大葱 1根；蒜瓣 2瓣；食用油 适量；盐 适量；白胡椒粉 适量；生抽 适量；蚝油 适量（可选）

做法步骤：

1. 准备食材： 南瓜去皮切块，胡萝卜切薄片，青椒切段，豆腐切块，大葱切段，蒜切末。
2. 焯水： 南瓜块和胡萝卜片放入沸水中焯水1-2分钟，捞出沥水备用。这样可以去除一些杂质和苦味，让口感更加清爽。
3. 炒香蒜末： 热锅凉油，放入蒜末和葱段爆香，炒至葱香味四溢。
4. 加入蔬菜： 首先加入胡萝卜片和南瓜块，翻炒均匀，约3-4分钟，直到南瓜微微变软。
5. 加入豆腐： 加入豆腐块，小心翻动，避免豆腐碎裂，继续翻炒3分钟。
6. 调味： 加入适量的盐、白胡椒粉和生抽，加入蚝油增鲜，继续翻炒均匀，使蔬菜与调味料充分融合。
7. 出锅： 炒至南瓜熟软、豆腐入味，关火后装盘，即可享用。

七、清蒸鲈鱼

食材

鲈鱼1条，生姜、香葱、料酒、生抽、蒸鱼豉油、食用油适量。

做法

1. 鲈鱼处理干净，切成均匀鱼块，放入碗中，加姜片、少许料酒抓匀，腌制10分钟去腥。
2. 蒸锅加水烧开，放入腌好的鲈鱼，大火隔水蒸8分钟，关火焖2分钟取出，倒掉盘中蒸出的腥水。
3. 小碗中加2勺生抽、1勺蒸鱼豉油，加少许温开水搅匀，调成料汁淋在鱼身上。
4. 铺上切好的葱丝，烧一勺热油，趁热浇在葱丝上激出香味，即可上桌。

八、山药木耳炒荷兰豆

所需食材：铁棍山药一根、干木耳一小把、荷兰豆两百克、胡萝卜半根、蒜末适量、盐少许、水淀粉少许、食用油适量。

步骤：

1. 干木耳提前用温水泡发，摘去根部硬蒂，撕成小朵备用。山药去皮后斜切成薄片，立即放入淡盐水中浸泡，防止氧化变黑。荷兰豆撕去两侧老筋，洗净沥干。胡萝卜去皮切菱形片。
2. 锅中烧开水，加入少许盐和几滴食用油，先下入木耳和胡萝卜片焯烫一分钟，再放入荷兰豆和山药片继续焯烫三十秒，全部捞出迅速过凉水，沥干备用。
3. 热锅凉油，油温五成热时放入蒜末，小火煸炒出香味，注意不要将蒜末炒焦，否则会影响整道菜的清甜口感。
4. 转大火，将焯好水的所有食材一同倒入锅中，快速翻炒均匀，让蒜香与食材充分融合，整个过程保持大火快炒，锁住水分与脆嫩。
5. 沿锅边淋入少许清水，调入适量盐，继续翻炒十几秒，使盐味均匀分布。此时可尝一下咸淡，根据个人口味微调。
6. 淋入少许水淀粉勾薄芡，让调料更好地附着在食材表面，翻炒几下至汤汁略微收紧即可关火。勾芡不宜过浓，薄薄一层即可。

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其实秋乏根本不是要你闷头睡不够，把日常餐桌上的酸性重油重糖的菜换两道成这些碱性时蔬，不用猛灌功能饮料，三五天就能明显感觉肩膀不发紧、脑子不发懵，整个秋季都能轻爽爽的，状态拉满连工作效率都能高出大半。