建议50岁后，多吃8种“高叶酸”食物，增强体质，补充营养好过冬

一过50岁，身体代谢变慢，叶酸是很容易被忽略的营养。充足的叶酸有助养护血管、稳定状态，为过冬打好底子。不用买补剂，家常这8样轮换着吃，温和好吸收，营养又实惠。

一、老虎菜

食材:大葱，香菜，洋葱，辣椒，花生

做法：

1、先把油花生米油炸，备用

2、把切好的葱白，香菜，洋葱，辣椒和油炸花生米全都放进拌菜碗里

3、碗中淋入一圈味极鲜酱油，一圈香醋，味精，盐，白糖，少许香油，抓拌均匀

二、包菜牛肉炒鸡蛋

准备食材: 包菜、牛肉、鸡蛋、姜丝、蒜末。

做法步骤:

1、切成薄片的牛肉加入姜丝、淀粉、胡椒粉、生抽和花生油抓拌均匀，再腌制十分钟备用。

2、取碗打入三个土鸡蛋搅拌均匀，接着热锅烧油，油热以后，倒入鸡蛋液油煎滑熟，再盛出备用。

3、包菜撕小块清洗干净，然后热锅烧油，油热以后，放入腌制好的牛肉煸炒滑熟，再盛出备用。

4、另热锅烧油，油热以后，放入蒜末爆香，接着倒入包菜一起翻炒，再加入适量的食盐调味，然后继续翻炒至包菜断生。

5、最后加入炒好的牛肉和煎好的鸡蛋一起翻炒均匀入味，即可出锅开吃。

三、红烧腐竹

食材

腐竹、木耳、青红椒、葱、蒜末、生抽、蚝油、盐、鸡精、白糖、淀粉、清水

做法

1. 腐竹和木耳提前泡软，水开焯水一分钟捞出。
2. 油热炒香葱蒜末，放入青红椒炒断生。
3. 放入腐竹和木耳，倒入由一勺生抽、半勺蚝油、盐和鸡精、半勺白糖、一勺淀粉、半碗清水调好的料汁，翻炒片刻入味至汤汁浓稠即可。

四、洋葱拌木耳

所需食材：紫皮洋葱半个、干黑木耳15克、香菜2根、小米辣2个，大蒜3瓣。生抽两勺子左右（约二分之一满），醋一茶匙半(大约是四份之三的量)，白糖少许。

做法：1、干黑木耳先用冷水泡3小时，再撕成小朵去掉硬蒂。

2、水沸后加入木耳焯烫2分钟，捞出立即放入冰水中浸泡可以保持脆嫩的口感。

3、紫皮洋葱切丝，放入凉白开浸泡10分钟可以去辛辣并且更爽脆。

4、蒜剁末、小米辣切圈、香菜剪段，木耳洋葱也放进去大碗里。

5、依次加入生抽、香醋、白糖、盐，轻轻翻拌后淋上香油和辣椒Oil，并撒入白芝麻。

6、盖上保鲜膜冷藏15分钟后，味道才好。

7、洋葱的辛香、木耳的爽脆在舌尖碰撞，吃出清爽和健康。

五、玉米鸡翅煲

食材： 鸡翅6个、甜玉米半根、土豆1个、胡萝卜半根、姜片、葱花、生抽、蚝油、少许盐、一点点干辣椒（不吃辣可以去掉）

做法：

1. 鸡翅两面划两刀洗净，冷水下锅加姜片焯水，撇掉浮沫捞出沥干；玉米切段，土豆、胡萝卜切滚刀块。
2. 锅里放少许油，下入鸡翅，中小火煎到两面金黄。
3. 放入姜片、一点点辣椒爆香，加生抽、蚝油翻炒，给鸡翅裹上酱汁。
4. 倒入没过食材一半的清水，放入玉米、土豆、胡萝卜，大火煮开转小火焖15分钟。
5. 开盖转大火收浓汤汁，尝一下味道酌情加盐，出锅撒葱花即可。

六、番茄鱼片

食材：龙利鱼或黑鱼、番茄、姜片、葱花、白胡椒粉、番茄酱。

做法：

1、龙利鱼切片， 加盐、料酒、姜片、白胡椒粉、少许淀粉抓匀去腥。番茄开水烫一下，去皮切小块。

2、热锅烧油， 放入番茄块翻炒出沙，加一勺番茄酱，适量清水煮开。

3、汤汁沸腾后，下入鱼片，轻轻拨散，煮30秒，看到鱼片变色就好，别煮老。调入适量盐、少许白胡椒粉，撒上葱花出锅。

七、胡萝卜蒸鱼片

主料：鱼片

配菜：胡萝卜，葱姜

调味料：淀粉，食用油，酱油，白芝麻

1.鱼片跟葱姜，淀粉，食用油混合在一起，腌制15分钟。

2.胡萝卜片铺在碗底，放上鱼片。

3.上锅蒸15分钟后取出，放上葱花，浇上热油，加入酱油，白芝麻。

4、鱼片选用龙利鱼或者巴沙鱼，没有刺，蒸后很嫩。

5、淋上热油的时候葱香味就散发出来了，胡萝卜吸收了鱼的鲜味，甜丝丝的。

这道菜我自己经常做，很适合给家里的老人吃，软嫩好嚼。

八、黄豆炖排骨

食材：黄豆、排骨、姜片、盐

做法：

①黄豆提前浸泡4小时；排骨冷水下锅焯水洗净。

②排骨、姜片放入砂锅，加水小火炖40分钟。

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小贴士：食补贵在坚持，日常轮换吃；叶酸怕高温久煮，绿叶菜尽量快炒、焯水短一点。如果有基础疾病，饮食尽量清淡少盐。