养心养寿、疏通气血、强身有劲，8道菜清淡、护心通血管、增体力

中医常说：心为五脏之主，养心就是养命！

人到中老年，最怕的不是长皱纹、显衰老，而是气血不通、血管淤堵、心气虚弱、体力下降。

很多叔叔阿姨经常感觉：走路发沉、稍动就累、心慌气短、胸闷头晕、手脚发麻、晨起没精神。

其实根本原因就是：血管不干净、气血循环慢、心脏供氧不足！

真正的长寿养生，不用吃昂贵补品，吃得清淡、吃得通透、血管干净、气血通畅，就是最好的滋补！

今天给大家分享8道护心通血管家常菜，清淡少油、疏通气血、增强体力，越吃血管越干净、心气越足、身体越硬朗，轻松养出长寿好体质！

一、大葱炒肉丝

食材：猪里脊肉 200 克、大葱 1 根、青椒 1 根、蒜末 2 瓣、生抽 1 勺、料酒半勺、淀粉 1 小勺、盐少许、食用油 2 勺步骤：

1.猪里脊肉逆着纹理切成细丝（逆纹切肉咬着不塞牙，锌更易吸收），放碗里加半勺料酒、少许盐抓匀，再放 1 小勺淀粉抓拌（淀粉薄薄裹一层，肉丝更嫩不柴），最后淋 1 勺食用油拌匀（锁嫩关键，炒时不易老），腌 10 分钟。

2.大葱选葱白粗的（锌含量更高），洗净后斜切成段（葱白和葱叶分开，葱白耐炒先放）；青椒去籽切丝，蒜末备好。

3.热锅冷油，油烧至五成热（手放锅上微热），放蒜末炒香，倒入腌好的肉丝快速翻炒（用铲子把肉丝推开，别堆着炒），炒至肉丝表面变色、边缘微焦（七八成熟就行，老了发柴），盛出来备用。

4.锅里再加少许油，油热后放大葱白炒 30 秒（炒出葱香），加青椒丝、葱叶继续炒 30 秒（青椒变软、葱叶出香）。

5.倒回炒好的肉丝，加 1 勺生抽、少许盐，快速翻炒 1 分钟（让味道融合，别炒太久，肉丝易老），撒葱花关火。我试过多次发现，大葱别炒太久，保留辛香更开胃；肉丝腌时加淀粉，嫩而不柴更下饭。这样炒的肉丝鲜嫩带香，大葱开胃补锌，秋冬吃着一口接一口，活力慢慢回来。

二、冬瓜海带汤

材料：冬瓜 300 克、海带 100 克、姜 1 块、盐适量、香油少许、葱花适量

做法：

1. 冬瓜去皮去瓤，洗净切块；海带提前泡发，洗净切段；姜切片。
2. 锅中加入适量清水，放入姜片，大火烧开。
3. 放入冬瓜块和海带段，再次烧开后转小火煮 20 - 30 分钟，至冬瓜软烂。
4. 加入适量盐调味，滴入少许香油，撒上葱花即可。

三、黄豆焖鸡爪

食材组成：鸡爪一斤，泡发黄豆一碗，葱段、姜片、料酒、八角、香叶、生抽、老抽、姜蒜、花椒、火锅底料、豆瓣酱、蚝油、白胡椒、鸡精、青红椒。

1，鸡爪剪去指甲对半切开，冷水下锅，加葱段、姜片、料酒，煮开撇净浮沫，捞出来冲干净。

2，泡发好的黄豆和鸡爪放高压锅，丢八角、香叶，加生抽、老抽，上汽后最小火压5分钟。没高压锅就普通锅小火炖40分钟。

3，小火炒香姜蒜、花椒、火锅底料、豆瓣酱，炒出红油，倒鸡爪和黄豆，加一碗原汤，放生抽、蚝油、白胡椒、鸡精，大火收汁裹满酱汁，撒青红椒。黏糊糊的，啃着过瘾。

四、西兰苔炒牛肉

食材：

牛肉、西兰苔、蒜片

做法：

1️⃣、牛肉洗净切薄片，加1勺生抽、半勺老抽、淀粉、少许油抓匀，腌制10分钟；下锅滑炒至变色盛出备用。

2️⃣、西兰苔焯水2分钟，捞出过凉水；锅中倒油，放入蒜片爆香。

3️⃣、倒入西兰苔，加少许盐翻炒，倒回炒好的牛肉，放1勺蚝油，翻炒均匀就可以出锅。

五、蒜香孜然烤羊肉片

食材

羊肉片280g、洋葱半个、生抽1.5勺、孜然粒+孜然粉1勺、少许盐、食用油半勺、白胡椒粉、少许白芝麻（参数丨图片）

做法

1. 洋葱切细丝，和羊肉放一起，加入全部调料抓匀，腌制20分钟。
2. 炸篮铺油纸，摊开羊肉，尽量单层摆放，190℃烤5分钟。
3. 拿出来翻拌一次，撒上白芝麻，190℃再烤3分钟，不要久烤，羊肉烤老会发硬。

六、番茄豆腐菌菇汤

食材： 番茄1个、嫩豆腐半块、金针菇少许

做法：

1. 番茄去皮切小丁，炒出沙，加开水
2. 金针菇焯水后放入汤里，豆腐切小块下锅
3. 小火煮5分钟，放少许盐、葱花，不用放油或少放一点点油

营养： 软嫩清淡，植物蛋白充足，利尿清淡，不容易储水加重心脏负担

七、红枣山药蒸糕

食材：铁棍山药 200g、红枣 6 颗、鸡蛋 1 个、少量牛奶 做法：

山药去皮切段，上锅蒸熟；红枣去核。

蒸熟的山药加鸡蛋、少量牛奶，放入破壁机打成细腻山药泥。

模具刷一层薄油，倒入山药泥，表面摆上红枣。

水开上锅，中火蒸 20 分钟，焖 3 分钟取出，放凉切块。 口感绵密香甜，没有额外加糖，红枣自带清甜，好消化不伤胃，早餐或者当加餐都很棒。

八、洋葱炒鸡蛋

食材：洋葱、鸡蛋、葱花、少许盐

做法

1. 鸡蛋打散，下锅炒熟盛出备用；

2. 洋葱切丝下锅炒软、炒出香味；

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http://www.xjwfgg.cn/anews/34287075.html
http://www.sdtrqj.cn/anews/09629777.html

3. 倒入鸡蛋混合翻匀，轻微调味出锅。

http://www.fangdaly.com/anews/75472038.html
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中老年养心长寿核心总结：血管干净＝百病不生，气血通畅＝腿脚有劲，心气充足＝精神饱满，坚持多吃这8道清淡家常菜：护心通血管、疏通气血、增强体力，吃得通透、养得健康，安稳长寿少病痛！