锌是男士之宝，建议男士多摄入这8种富含锌的菜，提升免疫身体棒

锌对男士很重要，助力提升免疫力、维持精力。不用依赖补剂，日常家常这8道高锌菜，轮换着吃，鲜香下饭，营养好吸收。

一、西葫芦肉丁

准备食材: 西葫芦、鸡腿、姜丝、蒜米。

做法步骤:

1、鸡腿去骨切丁，然后加入姜丝、淀粉、生抽、黑胡椒粉和花生油抓拌均匀，再腌制十分钟备用。

2、清洗干净西葫芦切丁，然后热锅烧油，油热以后，放入腌制好的鸡腿肉煸炒油煎。

3、煎至鸡腿肉两面金黄后，再加入蒜米炒香，然后加入西葫芦丁一起翻炒均匀。

4、最后加入适量的食盐、蚝油和清水调味提鲜，再焖煮两分钟，接着大火收汁，即可出锅开吃。

二、素炒三鲜

食材：荷兰豆、红萝卜、木耳、蒜蓉、姜丝。

酱汁：生抽1勺、蚝油1勺、鲍汁1勺、鸡粉/砂糖各适量，加入纯净水搅拌均匀备用。

做法：

1.锅中水开，加入1勺盐+1勺油，焯水20秒。

2.热锅冷油，加入姜丝、蒜蓉炒香，加入刚焯水备用的荷兰豆、红萝卜、木耳翻炒均匀，倒入刚调好的酱汁，翻炒均匀即可出锅。

三、红焖羊肉

食材：羊腿肉、胡萝卜、冰糖、葱姜蒜、干辣椒、花椒、八角、香叶、桂皮、豆瓣酱、生抽、老抽、料酒、盐、鸡精

详细做法：

1、羊肉切成大块，清水浸泡泡出血水；冷水下锅，加少许料酒，水开撇净表面浮沫，捞出用温水冲洗干净。

2、锅里倒油，放入冰糖小火炒至融化，倒入羊肉翻炒，让肉块均匀裹上糖色。

3、下入葱姜蒜、干辣椒、花椒、八角、香叶、桂皮，加一勺豆瓣酱，翻炒炒出香味和红油。

4、放生抽、老抽翻炒上色，倒入足量热水，大火烧开后转小火焖煮1小时。

5、放入切好的胡萝卜块，加少许盐调味，继续焖煮20分钟。

6、出锅前调入鸡精，开大火收浓汤汁，撒香菜点缀就可以上桌。

四、青红辣椒炒排骨

食材：排骨 350 克，青椒 2 个，红椒 1 个，生姜 3 片，大蒜 3 瓣，生抽 2 勺，蚝油 1 勺，少许白糖，料酒 1 勺，盐适量。

做法：1、排骨剁成小段，冷水下锅，放姜片、一勺料酒，大火煮开撇掉浮沫，继续煮 8 分钟捞出沥干水分。

2、青红辣椒切滚刀块，蒜切片。

3、锅里放少许油，下入排骨，中小火慢慢煎，煎到排骨表面微微焦黄，油脂析出。

4、放入姜蒜爆香，加生抽、蚝油、一点点白糖提鲜，翻炒均匀。

5、倒入青红辣椒，转大火快速翻炒一分钟，辣椒断生后，根据口味加少许盐调味，翻炒几下就可以出锅。

五、蒜蓉粉丝干捞虾

食材：大虾250克、粉丝1把、蒜末、葱花、生抽、蚝油、老抽、淀粉

做法：

粉丝温水泡软，加少许老抽拌匀上色

虾去头开背去虾线，加少许盐、生抽、淀粉抓匀

热油把虾煎熟盛出

底油炒香蒜末，倒粉丝翻炒，加少许清水煮1分钟

倒回虾仁，加盐、鸡精炒匀

撒葱段出锅

粉丝别煮太烂，收干一点才是"干捞"的口感。

六、虾仁滑豆腐

食材：鲜虾仁 150g、嫩豆腐 1 盒、鸡蛋 2 个、生姜、盐、淀粉

做法：

1、虾仁挑去虾线，加少许淀粉抓洗干净，炒出来更 Q 弹；豆腐切成小块；鸡蛋打散备用。

2、锅里烧水，水微微冒泡的时候放入豆腐，焯 1 分钟捞出来，去掉豆腥味，也不容易碎。

3、锅里放少许油，下姜片爆香，放入虾仁翻炒到微微变红。

4、倒入豆腐，加小半碗清水，小火焖 2 分钟让豆腐入味。

5、均匀淋入蛋液，静置等它微微定型，再轻轻推动，一点点盐调味，淋薄薄的水淀粉勾个薄芡，关火就好。

七、香菇蒸滑鸡

【食材准备】 鸡腿、干香菇、姜片、葱花、生抽、蚝油、白糖、淀粉

【家常做法】

鸡腿去骨切成大块，干香菇用温水泡发后切厚片，泡香菇的原汤别倒掉，留着增鲜。

鸡块放进碗里，加姜片、生抽、蚝油和一点点白糖提鲜，再放一勺淀粉抓拌均匀，腌制 20 分钟让肉入味。

腌好的鸡块和香菇片拌匀，平铺在盘中。蒸锅加水烧开，放入盘子大火蒸 18 到 22 分钟。

出锅撒上一把葱花提香，直接端上桌就行。

八、黄豆酱鲫鱼萝卜炖豆腐

所需食材：鲫鱼、嫩豆腐、白萝卜、以及生活调味品

第一步：鲫鱼买的时候让摊主帮忙收拾干净，回家把肚子里那层黑膜再搓一搓，两面各划上三四刀，抹点盐和料酒腌个十分钟，白萝卜去皮切成2个硬币叠加的厚度就行，不建议切太薄，待会炖久了容易烂掉。

第二步：嫩豆腐切成小方块，放到加了小半勺盐的开水里烫个一两分钟捞出来，这样炖的时候不容易碎，锅里放油烧热，把鲫鱼擦干水分下锅小火煎，一面定型了再翻面，别着急铲它，不然鱼皮容易粘锅。

第三步：鱼煎到两面金黄推到一边，下姜丝蒜末和葱段爆香，+勺黄豆酱炒出酱香味，再倒入开水，水量没过鱼就行，最好用开水，这样汤才能炖得奶白，放入萝卜片大火烧开转中火炖个十来分钟。

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第四步：萝卜炖到有点透明的时候放入豆腐块，加盐和一点生抽调味，提鲜的调料可放可不放，再炖个3-5分钟收收汤汁，出锅前撒把葱花或香菜都随意，你看这样随手炖一锅有鱼有菜还有汤，搭配简单味道却满满，用来下饭太香了。

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食补小贴士：食补循序渐进，不要一次性大量吃；海鲜、内脏类适量食用，搭配蔬菜均衡饮食。如果有痛风、高血脂等基础问题，海鲜、内脏、猪蹄要少吃。