人老脾先衰，脾虚百病生：秋日8道家常菜，养脾不靠药罐子

人上了年纪，脾胃功能慢慢减弱。老话讲“人老脾先衰，脾虚百病生”。脾胃虚弱，容易胃口差、浑身乏力、大便不成形、面色发黄。秋天正是养脾胃的好时节，不用总想着吃药，试试这8道家常养脾菜，温和食补，慢慢把脾胃调养好。

一、香菇蒸鸡胸肉

详细制作过程

食材：鸡胸肉、香菇、生姜、生抽、蚝油、食盐、葱花

1. 鸡胸肉清洗干净，切成薄片，加入姜丝、生抽、蚝油、食盐抓匀，腌制十五分钟。
2. 香菇洗净切薄片，平铺在盘底。
3. 将腌制好的鸡胸肉片均匀铺在香菇上面。
4. 蒸锅水烧开，放入食材，大火蒸十五分钟。
5. 蒸至鸡肉熟透、香菇入味，撒上葱花即可出锅。

二、凉拌手撕杏鲍菇

所需食材：杏鲍菇三根、香菜两棵、蒜末适量、小米辣两个、生抽两勺、香醋一勺、蚝油半勺、白糖少许、辣椒油一勺（可选）、熟白芝麻少许、香油几滴。

步骤：

1. 杏鲍菇用清水冲洗干净，切除根部较老的部分，然后整根放入蒸锅中，大火蒸十分钟左右，直到用筷子能轻松扎透。
2. 蒸好的杏鲍菇取出后放在盘中自然冷却，不要用冷水冲，以免影响口感和风味，冷却到不烫手时即可操作。
3. 用手将杏鲍菇顺着纤维方向撕成粗细均匀的长条，尽量保持粗细一致，这样拌的时候更容易入味。
4. 香菜洗净后切成寸段，小米辣切成细圈，大蒜切成蒜末，全部放入一个小碗中备用。
5. 在碗中加入生抽、香醋、蚝油、白糖、辣椒油和香油，搅拌均匀调成凉拌料汁，尝一下味道再根据个人口味微调。
6. 将撕好的杏鲍菇条放入大碗中，倒入调好的料汁，撒上熟白芝麻，用筷子从下往上翻拌均匀。
7. 拌好后可以盖上保鲜膜放入冰箱冷藏十分钟再食用，风味更佳，取出后装盘即可上桌。

三、口蘑炒鸡蛋

准备食材：鸡蛋、口蘑、葱蒜末。

做法步骤：

1、把鸡蛋打入碗中搅拌均匀，接着热锅烧油，油热以后，倒入鸡蛋液油煎滑熟，再盛出备用。

2、清洗干净口蘑切薄片，然后热锅烧油，油热以后，放入葱蒜末爆香，接着倒入口蘑一起翻炒。

3、炒软口蘑后，加入适量的食盐和生抽调味提鲜，再倒入煎好的鸡蛋一起翻炒均匀入味。

4、然后撒入葱花和黑胡椒粉调味提鲜，即可出锅开吃。

四、蒜香西兰花滑虾仁

食材：西兰花1小颗、鲜虾仁150g、大蒜4瓣、少许黑胡椒、半勺生抽、少许料酒、几滴食用油

做法

1. 虾仁去虾线，加少许料酒、黑胡椒抓匀腌制10分钟；西兰花切小朵，盐水浸泡5分钟洗净。
2. 锅中烧水，水开放入西兰花焯水1分钟，捞出过凉水，保持翠绿脆感。
3. 平底锅喷少许油，蒜末下锅小火炒出香味，倒入虾仁翻炒至微微变红。
4. 放入西兰花，加半勺生抽，快速翻炒1分钟，撒少许黑胡椒即可出锅。

五、羊肚菌虾滑蒸蛋

食材：羊肚菌、虾滑、鸡蛋、温水、生抽、香油

做法：

1、羊肚菌提前洗净泡发，泡菌的水过滤留着备用；

2、鸡蛋打入碗中，按照蛋液:温水=1:1.5搅匀。

3、蛋液过筛一遍，盖上保鲜膜，扎几个小孔，水开上锅小火先蒸6分钟。

4、取出蛋液，铺上虾滑，摆上羊肚菌，淋一点过滤好的羊肚菌水。

5、再次上锅蒸5分钟，出锅淋少许生抽、几滴香油就完成

六、锅塌韭菜

准备食材：韭菜、鸡蛋、面粉、淀粉、蒜、香油。

做法步骤：

1、准备一把新鲜的韭菜，摘洗干净后沥干水分，改刀切成长短均匀的段。准备一个大碗，打入两个鸡蛋，加入2勺面粉、1勺淀粉、少许盐，用筷子搅拌成没有干粉颗粒的顺滑面糊。

2、把切好的韭菜段倒入面糊里，翻拌均匀，让每一根韭菜都均匀地裹上一层面糊。

3、平底锅烧油，油热后把裹好面糊的韭菜倒进去，用锅铲轻轻摊平，整理成一个圆饼状。开中小火慢煎，煎到一面定型，颜色金黄后翻个面，继续把另一面也煎至金黄，然后盛出备用。

4、锅里留一点底油，放入蒜末，小火炒出香味，倒入小半碗清水，加入1勺生抽，少许白糖提鲜，大火煮开。

5、把煎好的韭菜饼放回锅中，盖上盖子，转小火焖煮1分钟，让韭菜饼充分吸收汤汁的味道，最后开大火把汤汁收浓一些，淋入几滴香油增香即可出锅。

七、板栗烧鸡

食材：半只土鸡、新鲜板栗、生姜、小葱、干辣椒、生抽、老抽、蚝油、少许白糖、食盐

做法

1. 鸡肉剁成小块，冷水下锅焯水，煮开撇去浮沫，捞出冲洗干净去除血水腥味。
2. 板栗顶部划十字刀口，开水烫三分钟，剥去外壳内皮。
3. 锅里放少许油，放入姜片、干辣椒爆香，倒入鸡块大火翻炒，炒至鸡皮微微收紧发黄。
4. 加生抽、老抽、蚝油和少量白糖翻炒，给鸡肉上色入味。
5. 倒入足量热水没过食材，小火炖煮20分钟，放入板栗继续焖15分钟。
6. 大火收浓汤汁，撒葱花就可以出锅。

八、炒白扁豆胡萝卜

食材：干白扁豆30g、胡萝卜半根、青椒少许、盐

详细做法

1. 白扁豆提前浸泡一晚，下锅煮熟；胡萝卜切片。

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2. 热锅少油，放入胡萝卜翻炒，再加煮熟的白扁豆、青椒，加盐炒匀出锅。

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脾胃是后天之本，人老脾先衰，脾虚容易浑身不舒服。与其依赖药罐子，不如好好吃饭。这8道秋日家常菜，健脾祛湿、温和食补，轮换着吃，养好脾胃，气色变好，身体更轻快。