对睡眠特别好的4种食物，建议中老年：隔两天吃1次，安神睡得香|健康美味|冰糖|核桃仁|桂圆|红枣|芝麻|莲子

第一种：莲子

推荐吃法，百合莲子小米粥

食材：小米 50克干百合 15克（鲜百合可用30克），干莲子 20克（鲜莲子可用30克），红枣 3～5颗（去核，可选），冰糖适量（也可不加，原味也很好喝），清水约800～1000毫升

做法：

第一：提前泡发

干百合用温水泡30分钟至软，干莲子泡1～2小时至软。泡好后检查莲子，

第二：去掉绿色的莲子芯

（莲芯味苦，不去芯煮出来粥会发苦）。

第三：淘洗小米

小米用清水轻轻淘洗2～3遍即可，不要用力搓洗，否则会流失表面的营养成分。

第四；下锅煮粥

砂锅或炖锅中一次性加足清水，放入小米、泡好的莲子（和红枣），大火煮沸后转小火，盖上锅盖慢熬约20～30分钟。

第五；放入百合

等小米和莲子煮到半熟时，再加入泡好的百合，继续小火煮10～15分钟。百合不要放太早，煮太久会化掉，影响口感。

第六：调味出锅

粥煮至浓稠、百合软糯、莲子绵软时，加入适量冰糖，搅拌至融化即可关火。关火后再焖5分钟，粥会更香更稠。

第二种：香蕉

推荐吃法，香蕉牛奶昔

食材；香蕉 1根（熟透的更好，甜度高、口感绵密），纯牛奶 200～250毫升，蜂蜜适量（可选，香蕉够甜可以不加），冰块 2～3块（可选，夏天喝更爽口）

做法：

第一：处理香蕉

香蕉去皮，切成小段。如果想口感更顺滑，可以提前把香蕉切段冷冻2小时以上，冻香蕉打出来像冰淇淋一样绵密好喝。

第二：混合搅打

将香蕉段、牛奶一起放入料理机/破壁机/榨汁机中，高速搅打30秒～1分钟，打到完全细腻、没有颗粒感即可。

第三：调味装杯

倒入杯中，根据口味加少许蜂蜜调味。夏天可以加冰块一起打，或者表面撒一点肉桂粉、可可粉点缀。

没有机器怎么办？

没有料理机也完全能做，用勺子压泥法：

把熟透的香蕉放进碗里，用勺子背面反复按压，压成细腻的泥状（越熟越容易压）

倒入温牛奶，搅拌均匀即可

想要更细腻可以用滤网过一遍

第三种：桂圆（龙眼肉）

推荐吃法，桂圆红枣茶

食材：桂圆干（龙眼肉） 8～10颗，红枣 5～6颗，枸杞一小把（约10粒），红糖适量（可选，红枣桂圆本身有甜味，不加也很好喝），清水约600～800毫升

做法：

第一；处理食材

红枣洗净，用刀划开或去核（去核后不容易上火，煮出来味道也更浓）。桂圆干剥壳，如果用的是桂圆肉就不用处理。枸杞清水冲洗一下备用。

第二：煮茶

砂锅或小奶锅中加入清水，放入红枣和桂圆，大火煮开后转小火，慢煮15～20分钟，煮到红枣膨胀、桂圆肉变软、茶汤变成琥珀色。

第三：加枸杞和调味

关火前2～3分钟放入枸杞（枸杞不宜久煮，煮太久会发苦、营养流失），再根据个人口味加入适量红糖，搅拌至融化即可。

第四：饮用

倒入杯中，趁热慢慢喝。桂圆和红枣都可以吃掉，不要浪费。

第四种：核桃http://www.blog.onnwz.com/Article/details/572795.sHtML
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推荐吃法，核桃芝麻糊

食材：黑芝麻 100克，核桃仁 50克，糯米粉 30克（增加浓稠度，也可用大米粉代替），冰糖适量（约20～30克，根据口味调整），清水约600～800毫升

做法：

第一；炒香芝麻和核桃

黑芝麻倒入无油的干锅中，小火慢炒，不停翻动，炒到芝麻发出"噼啪"声、香气四溢、颜色略深即可，大约3～5分钟。千万别炒糊，糊了就发苦。

核桃仁同样用小火干炒2～3分钟，炒到微黄出香即可。炒过的核桃比生核桃香很多，打出来的糊也更细腻。

第二：放凉备用

炒好的芝麻和核桃倒出来摊开晾凉，不要堆在一起，否则余温会把芝麻焖出油、影响口感。

第三：打成粉

将晾凉的芝麻、核桃仁和糯米粉一起放入破壁机或研磨机中，打成细腻的粉末。打的时间稍长一点，越细越好，这样冲出来的糊才顺滑不粗糙。

如果家里没有破壁机，也可以去粮油店买现成的熟黑芝麻粉和核桃粉，直接冲泡更方便。

第四：冲糊

锅中加入清水，先倒入打好的粉，用筷子或打蛋器搅拌均匀，确保没有结块，然后再开小火慢煮，边煮边搅拌，防止糊底。煮到芝麻糊变得浓稠、冒大泡即可关火。https://github.com/tsuruyani/uyyxpn/blob/main/fuUgdJ.md
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https://github.com/filipemade/zletjl/blob/main/UpYQOZ.md
https://github.com/devsuningb/gxkpwf/blob/main/YhsIpQ.md
https://github.com/ptbenca/ksreva/blob/main/NUbJYu.md
https://github.com/hether-zz/qojkkl/blob/main/pEtjzU.md
https://github.com/visionlunc/klpjef/blob/main/FCfGhU.md
https://github.com/alex1tx/qozpgh/blob/main/yEpwGx.md
https://github.com/bomfors/oiqcph/blob/main/hEjFxb.md
https://github.com/violetitle/wdkwbd/blob/main/sHUwps.md
https://github.com/hummelstar/byklmh/blob/main/jYcbKr.md
https://github.com/bluefact3/eayxag/blob/main/vdpcwA.md
https://github.com/devsuningb/gxkpwf/blob/main/tpJKZA.md
https://github.com/hether-zz/qojkkl/blob/main/qxEMlt.md
https://github.com/anmachine1/cooiis/blob/main/qsgAfg.md
https://github.com/cfastan/yqdctx/blob/main/WgTozz.md
https://github.com/tsuruyani/uyyxpn/blob/main/dKxlEe.md
https://github.com/fernisheso/jqxzyn/blob/main/oWCpFu.md
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https://github.com/bomfors/oiqcph/blob/main/zCxhSa.md
https://github.com/mccrizzter/dxvcyu/blob/main/EFSrAp.md
https://github.com/filipemade/zletjl/blob/main/piAatS.md
https://github.com/alex1tx/qozpgh/blob/main/SvfbYB.md
https://github.com/mirofly105/tmevcm/blob/main/rzUfhy.md
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https://github.com/bayexj/tohwaq/blob/main/MrrRlL.md
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