提醒中老年人：50岁以后，常吃这8样，营养健康，身体更有劲儿

人一过50岁，身体状态明显不一样！

代谢变慢、营养吸收变差、骨骼变脆、气血不足，

经常浑身乏力、懒得动弹、走路没劲、精神萎靡、稍微活动就累。

很多人以为老了就这样，其实不是！

50岁不是衰老的分水岭，而是科学食补、稳住体质的黄金期。

不用昂贵补品，不用大鱼大肉猛补，

家常最普通的8样食材，补营养、强筋骨、补气血、增体力，

软烂好消化、温和不刺激，坚持常吃，身体硬朗有劲，越活越年轻！

一、青椒炒皮蛋

食材准备：

薄皮青椒3个、无铅皮蛋2枚、蒜末、小米辣、盐、生抽、鸡精。

做法步骤:

1. 青椒洗净去籽，用刀背轻轻拍几下再切成块，这样更入味。
2. 皮蛋去壳，切成小块。
3. 热锅凉油，爆香蒜末和小米辣，加入青椒大火快炒，至青椒微软。
4. 倒入皮蛋块，翻炒，加盐、生抽和鸡精调味，立刻出锅。

二、黄焖羊肉

食材

羊肉、生姜、大葱、八角、桂皮、生抽、老抽、食盐、食用油、清水

制作过程

1. 羊肉切成大小均匀的块，冷水下锅，放入姜片葱段，焯水五分钟，撇去浮沫捞出冲洗干净。
2. 锅中放少许食用油，下入葱姜、八角桂皮炒出香味。
3. 倒入羊肉块翻炒，炒至表面微微焦黄，加入生抽、老抽翻炒上色。
4. 加入足量滚烫清水，大火烧开后转小火慢炖一个半小时。
5. 最后放适量食盐调味，开大火收浓汤汁即可出锅。

三、茶点紫薯香蕉糕

食材

紫薯、香蕉、糯米粉、白糖

制作过程

1. 紫薯洗净去皮，切成薄片，上锅蒸二十分钟，蒸到一捏就碎。
2. 蒸好的紫薯趁热压成细腻紫薯泥，加入白糖拌匀放凉。
3. 香蕉去皮压成香蕉泥，倒入紫薯泥中，再加入糯米粉，揉成不粘手的面团。
4. 面团分成小份，搓圆压成小糕状，摆入盘中。
5. 上锅大火蒸十五分钟，放凉即可作为茶点食用。

四、清蒸鲈鱼

【所需食材】

主料：新鲜鲈鱼 1条、大葱、生姜、红椒。

调料：蒸鱼豉油、食用油。

【详细步骤】

处理鲈鱼：鲈鱼去鳞去内脏洗净，在鱼身两侧打上花刀。盘底垫上姜片和葱段，放上鲈鱼，鱼身上再放几片姜。

上锅蒸制：蒸锅水烧开后，放入鲈鱼，大火蒸8分钟，关火后虚蒸2分钟取出。

倒水去腥：倒掉盘子里蒸出来的腥水，拔掉鱼身上的葱姜。

泼油激香：在鱼身上铺满切得极细的葱丝、姜丝和红椒丝。烧一勺热油，趁热浇在葱姜丝上，发出“滋啦”一声响。

调味上桌：最后沿盘边淋入一圈蒸鱼豉油即可。

五、红参北芪鸡汤

食材：鸡肉 500 g、红参 8 片、北芪 8 片、红枣 4 颗、枸杞适量、食盐少许

制作步骤

1. 鸡肉斩块，洗净沥干，与红参、北芪、红枣一同入锅，加清水没过食材；枸杞预留后下，避免久煮损耗营养。
2. 小火慢炖约一小时，最后放入枸杞，加盐调味即可。

六、玉米山药鸡汤

食材：鸡腿2只约450克、玉米1根、山药200克、胡萝卜半根、姜2片。

鸡汤不用熬到奶白，清亮也有肉香。普通鸡腿就能做，不必专门买老母鸡。

备料：鸡腿剁小块，冷水浸10分钟；玉米切段，山药和胡萝卜切滚刀块。

焯水：鸡块冷水下锅，煮开后撇去浮沫，再捞出用温水冲净。

炖煮：鸡块、玉米、胡萝卜和姜加足热水，小火炖35分钟，再放山药。

熟度：继续煮15分钟，鸡肉中心无粉红、山药能用筷子扎透，再少量加盐。

山药放太早最容易全化在汤里。想吃到完整块，就留到最后15分钟再下锅。

给孩子吃先去骨、去软骨，把鸡肉撕小。处理生鸡肉的刀板要及时洗净。

七、水煮花生

食材：红皮花生300g、生姜2片、少许盐

详细制作步骤

1. 挑拣清洗

先把花生挑一遍，挑掉发霉、瘪掉、破损的花生，放入盆中加水搓洗干净表面浮尘。

1. 浸泡

加入清水浸泡2小时，泡到花生饱满，泡好沥干备用；泡过的花生更容易煮透，口感不会发硬。

1. 入锅

锅中倒入足量清水，放入花生、姜片，放少量食盐。

1. 焖煮

大火烧开之后转小火，盖上盖子煮40分钟。

1. 浸泡入味

关火之后不要马上捞出来，留在汤里浸泡至少半小时，味道更足，温热食用即可。

八、山药炖排骨

食材：铁棍山药、排骨、姜片、少许盐

做法

1. 排骨冷水焯水，洗干净血沫；

2. 砂锅加水、放排骨姜片，小火慢炖40分钟；

3. 加入去皮山药，继续炖20分钟至软糯；

4. 少许盐调味即可。

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50岁后不靠补品，靠三餐养身，多吃温补家常菜，补气血、强骨骼、增体力，少吃重油重盐、少熬夜、少生气，坚持常吃这8样：身体硬朗、精神饱满、走路有劲、健康少病痛！