养心就是养寿！建议中老年多吃8菜，越吃越通，走路带风有劲

心脏稳，寿命才稳。人到中老年，血管代谢变慢，饮食记住清淡少油少盐。下面这8道家常养心菜，疏通养护、减轻心脏负担，坚持轮换吃，浑身轻松，走路有力气！

一、凉拌莴笋丝

食材：莴笋、蒜泥、干辣椒丝、生抽、白糖、陈醋、盐、食用油

做法：

莴笋去皮，切成稍粗的丝（别太细，避免软塌）；

锅中水开，加 1 勺盐和少许食用油，放入莴笋丝烫 30 秒，捞出沥干装盘；

碗中放蒜泥、干辣椒丝，浇热油激香，加生抽、少许白糖、陈醋、盐，调成料汁；

料汁淋在莴笋上即可。

二、花菜什锦

准备食材：花菜、猪肉、胡萝卜、木耳、青椒、葱蒜。

做法步骤：

1、准备一颗花菜，掰成小朵，放入盐水中浸泡10分钟，再清洗干净。准备一根胡萝卜，去皮切成菱形片。一把木耳提前泡发，洗净撕成小块。一个青椒去籽，切成小块。

2、准备一块猪里脊，切成薄片，加入1勺生抽、少许料酒、1勺淀粉，抓匀腌制10分钟。

3、起锅烧水，水开后滴入几滴食用油，放入花菜和胡萝卜片，焯烫1分钟，再放入木耳，继续焯烫30秒，捞出控干水分备用。

4、另起锅烧油，油热放入腌好的肉片，快速滑炒至变色后盛出。锅留底油，放入葱花、蒜末，小火爆香。

5、放入焯好水的蔬菜，大火翻炒均匀，再放入炒好的肉片和青椒块，加入1勺生抽、1勺蚝油、少许盐和白糖调味，继续大火快速翻炒半分钟，让食材入味即可出锅。

三、香煎鲈鱼

【食材】：鲈鱼、葱姜蒜、料酒、生抽、蚝油、淀粉、食盐、胡椒粉、食用油

【做法】：

1、鲈鱼洗净切成小块，加入姜片、一勺料酒、一勺生抽、一勺蚝油、少许食盐、少许胡椒粉、一勺淀粉，抓拌均匀，然后加入一勺食用油，再次抓匀，腌制20分钟。

2、锅中油热后放入姜片、蒜粒爆香，然后放入鲈鱼，鱼皮那面朝下，中小火煎至两面金黄。

3、放入葱段，再淋一圈生抽，盖上盖子焗一分钟就可以出锅了。

四、洋葱炒鸡蛋

配料： 洋葱1个，鸡蛋3个，生抽1勺，蚝油半勺，盐适量，食用油适量。

做法：

1. 洋葱去皮切丝，鸡蛋打入碗中加少许盐搅散。
2. 热锅倒油，倒入蛋液炒至凝固成块，盛出备用。
3. 锅中留底油，倒入洋葱丝中火翻炒，炒到洋葱变软、边缘透明。
4. 倒回鸡蛋，加生抽、蚝油和盐，大火翻炒均匀即可出锅。

五、清蒸鱼头

食材：花鲢鱼头半个，葱段，姜，生抽，料酒，花生油。

1，花鲢鱼头，从中间剁开，加入料酒、生抽、葱段、姜丝拌匀，用手均匀地抹匀，腌渍入味，开水上锅蒸20分钟，熟透后拿出。

2，碗中加入生抽，醋，盐搅拌均匀，成为料汁，淋到鱼头上，放上青蒜苗和红椒丝，泼上热油，直接上桌即成。

六、白灼油麦菜

准备食材：油麦菜、蒜、食用油、蚝油、盐。

做法步骤：

1、准备一把新鲜的油麦菜，去除黄叶和根部泥土，用清水多冲洗几遍，确保叶片干净，沥干水分备用。剥几瓣蒜，拍扁后切成蒜末。

2、起锅烧水，水中加入半勺盐和几滴食用油，这样焯出来的油麦菜颜色会更翠绿。水开后放入油麦菜，大火焯烫约20秒，保持菜的清脆口感，立即捞出过凉水，沥干备用。

3、另起锅烧热少许食用油，放入蒜末，小火炒出香味。加入1勺蚝油、少许盐，快速搅拌均匀，关火备用。

4、将焯好的油麦菜整齐摆放在盘中，把调好的蒜蓉蚝油酱淋在菜上即可。这样一盘清香爽口、色泽翠绿的白灼油麦菜就完成了。

七、西芹炒虾仁

食材：西芹、鲜虾仁、蒜片、盐

做法

1. 虾仁去虾线洗净；西芹撕掉老筋切段，开水焯30秒捞出。
2. 少油爆香蒜片，下入虾仁炒至卷曲变红。
3. 倒入西芹，加盐大火快炒十几秒出锅。

八、玉米山药瘦肉汤

食材：瘦肉、甜玉米、铁棍山药、姜片、盐

做法

1. 瘦肉切块，冷水加姜片、料酒焯水，洗净浮沫。
2. 瘦肉、玉米段、姜片放入砂锅，加足量热水，小火炖40分钟。

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1. 山药去皮切滚刀块，泡清水防发黑，下锅再炖20分钟，加盐调味。

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养心小贴士：做菜坚持少盐少油，少吃腌制品、肥肉；少生气、不熬夜，每天散步，养护效果更好。