隔天吃这四道菜，能清血管、扫垃圾，让身子更轻吗

人上了年纪，代谢这台机器就像生了锈，身体里那些多余油脂和代谢废物一天天堆着，整个人就容易发沉、发懒、脑袋不清爽。原文讲得很直白，真正想把日子过轻快，不一定靠花大钱，厨房里那几样普通菜，换着做、隔天吃，反倒更靠谱。主旨很清楚：用低脂高纤的家常菜，帮身体减负，重点放在清淡、通透、好坚持，逻辑就是少油少盐、多纤维、多水分，让肠胃和血管都别憋屈。

打开网易新闻 查看精彩图片

这篇文章的核心支撑点有两个。一个是食材本身，西葫芦、荷兰豆、木耳、莴笋，都是热量不高、纤维不错的东西；另一个是做法，焯水、快炒、凉拌、炝拌，尽量少油，不把好食材做成油锅里打滚。往网络上常见的营养科普一对照，也说得通。中国居民膳食指南强调多吃蔬菜，成年人每天蔬菜摄入建议300到500克，深色蔬菜要占一半以上。老百姓常说的刮油，其实更接近控制总能量和增加膳食纤维摄入，而不是神神叨叨地清什么血管垃圾。

文章里四道菜的排列也有门道。西葫芦和虾皮拌在一起，偏清爽；荷兰豆炒口蘑，偏鲜；洋葱拌木耳，偏脆辣；炝拌莴笋，偏开胃。口感不重样，老少都能接受，适合一家人一起吃。家里有老人，怕油；有孩子，怕挑食；大人上班忙，怕麻烦。这样的菜谱正好卡在中间，不讲虚头巴脑，讲的就是能做、能吃、能常做。

打开网易新闻 查看精彩图片

不过也得把话说实在，所谓刮油通血管，不能说成包治百病。木耳不是吸尘器，洋葱也不是降脂药，西葫芦和莴笋更不是血管清道夫。真正影响血脂、血糖、血压的，还是总热量、运动量、作息和慢病管理。把菜吃对了，只是把基础打牢。这个道理，老山东人最懂，不能一顿饺子解决全村问题，身体这事儿也是，得靠平常一口一口攒。http://aw.bmmqfs.cn/Article/details/750775.sHtML
http://am.ab267.cn/Article/details/461547.sHtML
http://quantum.ab060.cn/Article/details/585495.sHtML
http://quantum.bmmqfs.cn/Article/details/279747.sHtML
http://quantum.ab267.cn/Article/details/109395.sHtML
http://api.ab060.cn/Article/details/547507.sHtML
http://api.bmmqfs.cn/Article/details/368195.sHtML
http://api.ab267.cn/Article/details/861507.sHtML
http://test.ab060.cn/Article/details/277641.sHtML
http://test.bmmqfs.cn/Article/details/504689.sHtML
http://test.ab267.cn/Article/details/943033.sHtML
http://video.ab060.cn/Article/details/722305.sHtML
http://video.bmmqfs.cn/Article/details/862899.sHtML
http://video.ab267.cn/Article/details/959231.sHtML
http://www.blog.ab060.cn/Article/details/828068.sHtML
http://www.blog.bmmqfs.cn/Article/details/387886.sHtML
http://www.blog.ab267.cn/Article/details/835073.sHtML
http://www.blog.ab060.cn/Article/details/698141.sHtML
http://www.blog.ab267.cn/Article/details/481851.sHtML
http://www.blog.bmmqfs.cn/Article/details/533063.sHtML
http://sport.ab060.cn/Article/details/422588.sHtML
http://aw.bmmqfs.cn/Article/details/322692.sHtML
http://am.ab267.cn/Article/details/504103.sHtML
http://quantum.ab060.cn/Article/details/373139.sHtML
http://quantum.bmmqfs.cn/Article/details/921899.sHtML
http://quantum.ab267.cn/Article/details/311566.sHtML
http://api.ab060.cn/Article/details/656193.sHtML
http://api.bmmqfs.cn/Article/details/401642.sHtML
http://api.ab267.cn/Article/details/614814.sHtML
http://test.ab060.cn/Article/details/338917.sHtML
http://test.bmmqfs.cn/Article/details/394284.sHtML
http://test.ab267.cn/Article/details/980128.sHtML
http://video.ab060.cn/Article/details/708546.sHtML
http://video.bmmqfs.cn/Article/details/953771.sHtML
http://video.ab267.cn/Article/details/953195.sHtML
http://www.blog.ab060.cn/Article/details/058844.sHtML
http://www.blog.bmmqfs.cn/Article/details/898480.sHtML
http://www.blog.ab267.cn/Article/details/725180.sHtML
http://www.blog.ab060.cn/Article/details/797463.sHtML
http://www.blog.ab267.cn/Article/details/895885.sHtML
http://www.blog.bmmqfs.cn/Article/details/150101.sHtML
http://sport.ab060.cn/Article/details/640469.sHtML
http://aw.bmmqfs.cn/Article/details/727028.sHtML
http://am.ab267.cn/Article/details/894734.sHtML
http://quantum.ab060.cn/Article/details/635746.sHtML
http://quantum.bmmqfs.cn/Article/details/929706.sHtML
http://quantum.ab267.cn/Article/details/620598.sHtML
http://api.ab060.cn/Article/details/721101.sHtML
http://api.bmmqfs.cn/Article/details/867167.sHtML
http://api.ab267.cn/Article/details/022791.sHtML
http://test.ab060.cn/Article/details/610058.sHtML
http://test.bmmqfs.cn/Article/details/732362.sHtML
http://test.ab267.cn/Article/details/056736.sHtML
http://video.ab060.cn/Article/details/876777.sHtML
http://video.bmmqfs.cn/Article/details/121726.sHtML
http://video.ab267.cn/Article/details/085262.sHtML
http://www.blog.ab060.cn/Article/details/791188.sHtML
http://www.blog.bmmqfs.cn/Article/details/161132.sHtML
http://www.blog.ab267.cn/Article/details/203568.sHtML
http://www.blog.ab060.cn/Article/details/373509.sHtML
http://www.blog.ab267.cn/Article/details/972974.sHtML
http://www.blog.bmmqfs.cn/Article/details/971189.sHtML
http://sport.ab060.cn/Article/details/183968.sHtML
http://aw.bmmqfs.cn/Article/details/837635.sHtML
http://am.ab267.cn/Article/details/145522.sHtML
http://quantum.ab060.cn/Article/details/276840.sHtML
http://quantum.bmmqfs.cn/Article/details/854821.sHtML
http://quantum.ab267.cn/Article/details/750595.sHtML
http://api.ab060.cn/Article/details/455046.sHtML
http://api.bmmqfs.cn/Article/details/200243.sHtML
http://api.ab267.cn/Article/details/752630.sHtML
http://test.ab060.cn/Article/details/056055.sHtML
http://test.bmmqfs.cn/Article/details/208302.sHtML
http://test.ab267.cn/Article/details/788740.sHtML
http://video.ab060.cn/Article/details/054820.sHtML
http://video.bmmqfs.cn/Article/details/784647.sHtML
http://video.ab267.cn/Article/details/897258.sHtML
http://www.blog.ab060.cn/Article/details/840243.sHtML
http://www.blog.bmmqfs.cn/Article/details/362106.sHtML
http://www.blog.ab267.cn/Article/details/398393.sHtML
http://www.blog.ab060.cn/Article/details/958352.sHtML
http://www.blog.ab267.cn/Article/details/585341.sHtML
http://www.blog.bmmqfs.cn/Article/details/285726.sHtML
http://sport.ab060.cn/Article/details/803455.sHtML
http://aw.bmmqfs.cn/Article/details/807137.sHtML
http://am.ab267.cn/Article/details/278500.sHtML
http://quantum.ab060.cn/Article/details/398999.sHtML
http://quantum.bmmqfs.cn/Article/details/096079.sHtML
http://quantum.ab267.cn/Article/details/610399.sHtML
http://api.ab060.cn/Article/details/060449.sHtML
http://api.bmmqfs.cn/Article/details/021447.sHtML
http://api.ab267.cn/Article/details/514737.sHtML
http://test.ab060.cn/Article/details/051970.sHtML
http://test.bmmqfs.cn/Article/details/639832.sHtML
http://test.ab267.cn/Article/details/613336.sHtML
http://video.ab060.cn/Article/details/854519.sHtML
http://video.bmmqfs.cn/Article/details/576258.sHtML
http://video.ab267.cn/Article/details/755363.sHtML
http://www.blog.ab060.cn/Article/details/537979.sHtML
http://www.blog.bmmqfs.cn/Article/details/947970.sHtML
http://www.blog.ab267.cn/Article/details/530842.sHtML
http://www.blog.ab060.cn/Article/details/333187.sHtML
http://www.blog.ab267.cn/Article/details/535469.sHtML
http://www.blog.bmmqfs.cn/Article/details/168341.sHtML
http://sport.ab060.cn/Article/details/539960.sHtML
http://aw.bmmqfs.cn/Article/details/711115.sHtML
http://am.ab267.cn/Article/details/314105.sHtML
http://quantum.ab060.cn/Article/details/021839.sHtML
http://quantum.bmmqfs.cn/Article/details/895488.sHtML
http://quantum.ab267.cn/Article/details/129155.sHtML
http://api.ab060.cn/Article/details/019201.sHtML
http://api.bmmqfs.cn/Article/details/125572.sHtML
http://api.ab267.cn/Article/details/847269.sHtML
http://test.ab060.cn/Article/details/177888.sHtML
http://test.bmmqfs.cn/Article/details/053341.sHtML
http://test.ab267.cn/Article/details/951005.sHtML
http://video.ab060.cn/Article/details/984778.sHtML
http://video.bmmqfs.cn/Article/details/068118.sHtML
http://video.ab267.cn/Article/details/430485.sHtML
http://www.blog.ab060.cn/Article/details/200669.sHtML
http://www.blog.bmmqfs.cn/Article/details/777023.sHtML
http://www.blog.ab267.cn/Article/details/916482.sHtML
http://www.blog.ab060.cn/Article/details/328471.sHtML
http://www.blog.ab267.cn/Article/details/903271.sHtML
http://www.blog.bmmqfs.cn/Article/details/205982.sHtML
http://sport.ab060.cn/Article/details/061592.sHtML
http://aw.bmmqfs.cn/Article/details/542375.sHtML
http://am.ab267.cn/Article/details/978559.sHtML
http://quantum.ab060.cn/Article/details/912374.sHtML
http://quantum.bmmqfs.cn/Article/details/536053.sHtML
http://quantum.ab267.cn/Article/details/558076.sHtML
http://api.ab060.cn/Article/details/899332.sHtML
http://api.bmmqfs.cn/Article/details/751133.sHtML
http://api.ab267.cn/Article/details/760482.sHtML
http://test.ab060.cn/Article/details/489304.sHtML
http://test.bmmqfs.cn/Article/details/970714.sHtML
http://test.ab267.cn/Article/details/377488.sHtML
http://video.ab060.cn/Article/details/654497.sHtML
http://video.bmmqfs.cn/Article/details/283648.sHtML
http://video.ab267.cn/Article/details/166932.sHtML
http://www.blog.ab060.cn/Article/details/796096.sHtML
http://www.blog.bmmqfs.cn/Article/details/621147.sHtML
http://www.blog.ab267.cn/Article/details/518018.sHtML
http://www.blog.ab060.cn/Article/details/669970.sHtML
http://www.blog.ab267.cn/Article/details/763533.sHtML
http://www.blog.bmmqfs.cn/Article/details/247603.sHtML
http://sport.ab060.cn/Article/details/647460.sHtML
http://aw.bmmqfs.cn/Article/details/290676.sHtML
http://am.ab267.cn/Article/details/781169.sHtML
http://quantum.ab060.cn/Article/details/276301.sHtML
http://quantum.bmmqfs.cn/Article/details/805624.sHtML
http://quantum.ab267.cn/Article/details/577314.sHtML
http://api.ab060.cn/Article/details/614609.sHtML
http://api.bmmqfs.cn/Article/details/424734.sHtML
http://api.ab267.cn/Article/details/031353.sHtML
http://test.ab060.cn/Article/details/261086.sHtML
http://test.bmmqfs.cn/Article/details/108902.sHtML
http://test.ab267.cn/Article/details/161502.sHtML
http://video.ab060.cn/Article/details/047077.sHtML
http://video.bmmqfs.cn/Article/details/899004.sHtML
http://video.ab267.cn/Article/details/058839.sHtML
http://www.blog.ab060.cn/Article/details/508822.sHtML
http://www.blog.bmmqfs.cn/Article/details/562519.sHtML
http://www.blog.ab267.cn/Article/details/380957.sHtML
http://www.blog.ab060.cn/Article/details/125276.sHtML
http://www.blog.ab267.cn/Article/details/603576.sHtML
http://www.blog.bmmqfs.cn/Article/details/232715.sHtML
http://sport.ab060.cn/Article/details/276886.sHtML
http://aw.bmmqfs.cn/Article/details/645561.sHtML
http://am.ab267.cn/Article/details/650443.sHtML
http://quantum.ab060.cn/Article/details/477670.sHtML
http://quantum.bmmqfs.cn/Article/details/018855.sHtML
http://quantum.ab267.cn/Article/details/954455.sHtML
http://api.ab060.cn/Article/details/396211.sHtML
http://api.bmmqfs.cn/Article/details/513720.sHtML
http://api.ab267.cn/Article/details/541475.sHtML
http://test.ab060.cn/Article/details/131933.sHtML
http://test.bmmqfs.cn/Article/details/130158.sHtML
http://test.ab267.cn/Article/details/249340.sHtML
http://video.ab060.cn/Article/details/189765.sHtML
http://video.bmmqfs.cn/Article/details/111830.sHtML
http://video.ab267.cn/Article/details/757975.sHtML
http://www.blog.ab060.cn/Article/details/126437.sHtML
http://www.blog.bmmqfs.cn/Article/details/899087.sHtML
http://www.blog.ab267.cn/Article/details/595724.sHtML
http://www.blog.ab060.cn/Article/details/836128.sHtML
http://www.blog.ab267.cn/Article/details/133902.sHtML
http://www.blog.bmmqfs.cn/Article/details/127472.sHtML
http://sport.ab060.cn/Article/details/665663.sHtML
http://aw.bmmqfs.cn/Article/details/190912.sHtML
http://am.ab267.cn/Article/details/242573.sHtML
http://quantum.ab060.cn/Article/details/676607.sHtML
http://quantum.bmmqfs.cn/Article/details/974070.sHtML
http://quantum.ab267.cn/Article/details/649621.sHtML
http://api.ab060.cn/Article/details/900535.sHtML
http://api.bmmqfs.cn/Article/details/356014.sHtML
http://api.ab267.cn/Article/details/862221.sHtML
http://test.ab060.cn/Article/details/460943.sHtML
http://test.bmmqfs.cn/Article/details/610265.sHtML
http://test.ab267.cn/Article/details/602410.sHtML
http://video.ab060.cn/Article/details/414753.sHtML
http://video.bmmqfs.cn/Article/details/001146.sHtML
http://video.ab267.cn/Article/details/889535.sHtML
http://www.blog.ab060.cn/Article/details/895879.sHtML
http://www.blog.bmmqfs.cn/Article/details/572653.sHtML
http://www.blog.ab267.cn/Article/details/495769.sHtML
http://www.blog.ab060.cn/Article/details/514165.sHtML
http://www.blog.ab267.cn/Article/details/124036.sHtML
http://www.blog.bmmqfs.cn/Article/details/991352.sHtML
http://sport.ab060.cn/Article/details/751733.sHtML
http://aw.bmmqfs.cn/Article/details/895848.sHtML
http://am.ab267.cn/Article/details/641077.sHtML
http://quantum.ab060.cn/Article/details/265431.sHtML
http://quantum.bmmqfs.cn/Article/details/209841.sHtML
http://quantum.ab267.cn/Article/details/842186.sHtML
http://api.ab060.cn/Article/details/293214.sHtML
http://api.bmmqfs.cn/Article/details/762722.sHtML
http://api.ab267.cn/Article/details/206907.sHtML
http://test.ab060.cn/Article/details/464027.sHtML
http://test.bmmqfs.cn/Article/details/302637.sHtML
http://test.ab267.cn/Article/details/482084.sHtML
http://video.ab060.cn/Article/details/903608.sHtML
http://video.bmmqfs.cn/Article/details/108284.sHtML
http://video.ab267.cn/Article/details/987082.sHtML
http://www.blog.ab060.cn/Article/details/554495.sHtML
http://www.blog.bmmqfs.cn/Article/details/018899.sHtML
http://www.blog.ab267.cn/Article/details/763376.sHtML
http://www.blog.ab060.cn/Article/details/194474.sHtML
http://www.blog.ab267.cn/Article/details/643423.sHtML
http://www.blog.bmmqfs.cn/Article/details/974592.sHtML
http://sport.ab060.cn/Article/details/477592.sHtML
http://aw.bmmqfs.cn/Article/details/354916.sHtML
http://am.ab267.cn/Article/details/207893.sHtML
http://quantum.ab060.cn/Article/details/100840.sHtML
http://quantum.bmmqfs.cn/Article/details/269404.sHtML
http://quantum.ab267.cn/Article/details/321565.sHtML
http://api.ab060.cn/Article/details/870488.sHtML
http://api.bmmqfs.cn/Article/details/232822.sHtML
http://api.ab267.cn/Article/details/528114.sHtML
http://test.ab060.cn/Article/details/304662.sHtML
http://test.bmmqfs.cn/Article/details/592116.sHtML
http://test.ab267.cn/Article/details/863440.sHtML
http://video.ab060.cn/Article/details/562795.sHtML
http://video.bmmqfs.cn/Article/details/178518.sHtML
http://video.ab267.cn/Article/details/273215.sHtML
http://www.blog.ab060.cn/Article/details/918737.sHtML
http://www.blog.bmmqfs.cn/Article/details/278158.sHtML
http://www.blog.ab267.cn/Article/details/168796.sHtML
http://www.blog.ab060.cn/Article/details/482411.sHtML
http://www.blog.ab267.cn/Article/details/568398.sHtML
http://www.blog.bmmqfs.cn/Article/details/130764.sHtML
http://sport.ab060.cn/Article/details/849111.sHtML
http://aw.bmmqfs.cn/Article/details/124039.sHtML
http://am.ab267.cn/Article/details/139642.sHtML
http://quantum.ab060.cn/Article/details/711707.sHtML
http://quantum.bmmqfs.cn/Article/details/638369.sHtML
http://quantum.ab267.cn/Article/details/028455.sHtML
http://api.ab060.cn/Article/details/053956.sHtML
http://api.bmmqfs.cn/Article/details/769609.sHtML
http://api.ab267.cn/Article/details/687425.sHtML
http://test.ab060.cn/Article/details/466435.sHtML
http://test.bmmqfs.cn/Article/details/869514.sHtML
http://test.ab267.cn/Article/details/260430.sHtML
http://video.ab060.cn/Article/details/622029.sHtML
http://video.bmmqfs.cn/Article/details/141530.sHtML
http://video.ab267.cn/Article/details/421987.sHtML
http://www.blog.ab060.cn/Article/details/677250.sHtML
http://www.blog.bmmqfs.cn/Article/details/243485.sHtML
http://www.blog.ab267.cn/Article/details/002181.sHtML
http://www.blog.ab060.cn/Article/details/193541.sHtML
http://www.blog.ab267.cn/Article/details/868135.sHtML
http://www.blog.bmmqfs.cn/Article/details/293598.sHtML
http://sport.ab060.cn/Article/details/064584.sHtML
http://aw.bmmqfs.cn/Article/details/853812.sHtML
http://am.ab267.cn/Article/details/298090.sHtML
http://quantum.ab060.cn/Article/details/017221.sHtML
http://quantum.bmmqfs.cn/Article/details/569958.sHtML
http://quantum.ab267.cn/Article/details/128832.sHtML
http://api.ab060.cn/Article/details/853914.sHtML
http://api.bmmqfs.cn/Article/details/643044.sHtML
http://api.ab267.cn/Article/details/878484.sHtML
http://test.ab060.cn/Article/details/493445.sHtML
http://test.bmmqfs.cn/Article/details/088052.sHtML
http://test.ab267.cn/Article/details/674807.sHtML
http://video.ab060.cn/Article/details/060677.sHtML
http://video.bmmqfs.cn/Article/details/912915.sHtML
http://video.ab267.cn/Article/details/527047.sHtML
http://www.blog.ab060.cn/Article/details/047643.sHtML
http://www.blog.bmmqfs.cn/Article/details/968151.sHtML
http://www.blog.ab267.cn/Article/details/741451.sHtML
http://www.blog.ab060.cn/Article/details/217054.sHtML
http://www.blog.ab267.cn/Article/details/907542.sHtML
http://www.blog.bmmqfs.cn/Article/details/190699.sHtML
http://sport.ab060.cn/Article/details/563806.sHtML
http://aw.bmmqfs.cn/Article/details/232843.sHtML
http://am.ab267.cn/Article/details/053368.sHtML
http://quantum.ab060.cn/Article/details/492617.sHtML
http://quantum.bmmqfs.cn/Article/details/651145.sHtML
http://quantum.ab267.cn/Article/details/988752.sHtML
http://api.ab060.cn/Article/details/376354.sHtML
http://api.bmmqfs.cn/Article/details/338900.sHtML
http://api.ab267.cn/Article/details/560484.sHtML
http://test.ab060.cn/Article/details/743268.sHtML
http://test.bmmqfs.cn/Article/details/610537.sHtML
http://test.ab267.cn/Article/details/534663.sHtML
http://video.ab060.cn/Article/details/711021.sHtML
http://video.bmmqfs.cn/Article/details/016533.sHtML
http://video.ab267.cn/Article/details/371183.sHtML
http://www.blog.ab060.cn/Article/details/423369.sHtML
http://www.blog.bmmqfs.cn/Article/details/892881.sHtML
http://www.blog.ab267.cn/Article/details/528812.sHtML
http://www.blog.ab060.cn/Article/details/962113.sHtML
http://www.blog.ab267.cn/Article/details/935326.sHtML
http://www.blog.bmmqfs.cn/Article/details/917593.sHtML
http://sport.ab060.cn/Article/details/836554.sHtML
http://aw.bmmqfs.cn/Article/details/165895.sHtML
http://am.ab267.cn/Article/details/421151.sHtML
http://quantum.ab060.cn/Article/details/248731.sHtML
http://quantum.bmmqfs.cn/Article/details/732377.sHtML
http://quantum.ab267.cn/Article/details/025261.sHtML
http://api.ab060.cn/Article/details/944518.sHtML
http://api.bmmqfs.cn/Article/details/411898.sHtML
http://api.ab267.cn/Article/details/615867.sHtML
http://test.ab060.cn/Article/details/466340.sHtML
http://test.bmmqfs.cn/Article/details/914860.sHtML
http://test.ab267.cn/Article/details/574866.sHtML
http://video.ab060.cn/Article/details/988914.sHtML
http://video.bmmqfs.cn/Article/details/395867.sHtML
http://video.ab267.cn/Article/details/100992.sHtML
http://www.blog.ab060.cn/Article/details/481003.sHtML
http://www.blog.bmmqfs.cn/Article/details/007178.sHtML
http://www.blog.ab267.cn/Article/details/655210.sHtML
http://www.blog.ab060.cn/Article/details/104854.sHtML
http://www.blog.ab267.cn/Article/details/036396.sHtML
http://www.blog.bmmqfs.cn/Article/details/573700.sHtML
http://sport.ab060.cn/Article/details/210477.sHtML
http://aw.bmmqfs.cn/Article/details/384251.sHtML
http://am.ab267.cn/Article/details/069271.sHtML
http://quantum.ab060.cn/Article/details/324059.sHtML
http://quantum.bmmqfs.cn/Article/details/139896.sHtML
http://quantum.ab267.cn/Article/details/539000.sHtML
http://api.ab060.cn/Article/details/279384.sHtML
http://api.bmmqfs.cn/Article/details/136529.sHtML
http://api.ab267.cn/Article/details/217993.sHtML
http://test.ab060.cn/Article/details/697503.sHtML
http://test.bmmqfs.cn/Article/details/853170.sHtML
http://test.ab267.cn/Article/details/834563.sHtML
http://video.ab060.cn/Article/details/234284.sHtML
http://video.bmmqfs.cn/Article/details/691999.sHtML
http://video.ab267.cn/Article/details/497358.sHtML
http://www.blog.ab060.cn/Article/details/620045.sHtML
http://www.blog.bmmqfs.cn/Article/details/582211.sHtML
http://www.blog.ab267.cn/Article/details/736837.sHtML
http://www.blog.ab060.cn/Article/details/349912.sHtML
http://www.blog.ab267.cn/Article/details/980167.sHtML
http://www.blog.bmmqfs.cn/Article/details/082831.sHtML
http://sport.ab060.cn/Article/details/321993.sHtML
http://aw.bmmqfs.cn/Article/details/954248.sHtML
http://am.ab267.cn/Article/details/068759.sHtML
http://quantum.ab060.cn/Article/details/476744.sHtML
http://quantum.bmmqfs.cn/Article/details/799071.sHtML
http://quantum.ab267.cn/Article/details/240100.sHtML
http://api.ab060.cn/Article/details/801209.sHtML
http://api.bmmqfs.cn/Article/details/205019.sHtML
http://api.ab267.cn/Article/details/801532.sHtML
http://test.ab060.cn/Article/details/038169.sHtML
http://test.bmmqfs.cn/Article/details/235557.sHtML
http://test.ab267.cn/Article/details/140076.sHtML
http://video.ab060.cn/Article/details/751110.sHtML
http://video.bmmqfs.cn/Article/details/871709.sHtML
http://video.ab267.cn/Article/details/947458.sHtML
http://www.blog.ab060.cn/Article/details/975528.sHtML
http://www.blog.bmmqfs.cn/Article/details/345012.sHtML
http://www.blog.ab267.cn/Article/details/184071.sHtML
http://www.blog.ab060.cn/Article/details/473984.sHtML
http://www.blog.ab267.cn/Article/details/003862.sHtML
http://www.blog.bmmqfs.cn/Article/details/832854.sHtML
http://sport.ab060.cn/Article/details/471285.sHtML
http://aw.bmmqfs.cn/Article/details/169231.sHtML
http://am.ab267.cn/Article/details/312281.sHtML
http://quantum.ab060.cn/Article/details/041274.sHtML
http://quantum.bmmqfs.cn/Article/details/104080.sHtML
http://quantum.ab267.cn/Article/details/983017.sHtML
http://api.ab060.cn/Article/details/236081.sHtML
http://api.bmmqfs.cn/Article/details/368836.sHtML
http://api.ab267.cn/Article/details/298972.sHtML
http://test.ab060.cn/Article/details/374448.sHtML
http://test.bmmqfs.cn/Article/details/647739.sHtML
http://test.ab267.cn/Article/details/561277.sHtML
http://video.ab060.cn/Article/details/169349.sHtML
http://video.bmmqfs.cn/Article/details/803429.sHtML
http://video.ab267.cn/Article/details/585947.sHtML
http://www.blog.ab060.cn/Article/details/983739.sHtML
http://www.blog.bmmqfs.cn/Article/details/569232.sHtML
http://www.blog.ab267.cn/Article/details/273752.sHtML
http://www.blog.ab060.cn/Article/details/729362.sHtML
http://www.blog.ab267.cn/Article/details/953422.sHtML
http://www.blog.bmmqfs.cn/Article/details/951534.sHtML
http://sport.ab060.cn/Article/details/687189.sHtML
http://aw.bmmqfs.cn/Article/details/356713.sHtML

先说芝麻盐虾皮拌西葫芦。西葫芦水分高，口感脆，热量低，做凉拌菜很合适。切丝后焯30秒，马上过凉，能保住脆劲儿。虾皮含钙，芝麻有香味，也能让清淡菜不发空。家里老人爱吃软乎的，孩子爱吃有味儿的，这道菜刚好都照顾到。注意一点，虾皮钠含量不低，盐别再狠下手，不然本来想吃得轻快，结果吃成了口重负担。

打开网易新闻 查看精彩图片

荷兰豆炒口蘑这道，讲究一个鲜字。荷兰豆先焯一分钟，能去生味，也能让颜色更好看。口蘑含水分高，炒的时候会出汁，和蒜片一搭，香味就出来了。很多家庭炒蔬菜，总怕不香就下很多油，其实一小勺油、旺火快炒，照样能把菜炒出味。口蘑做熟后口感软嫩，荷兰豆脆中带甜，这盘菜在饭桌上挺受欢迎。孩子要是挑食，往往先盯着肉，其实这类菜配米饭，照样能多扒两口。

洋葱拌木耳在很多家庭里属于争议菜。有人觉得味冲，有人觉得越吃越上瘾。洋葱切丝泡水，能减轻辛辣刺激，木耳泡发后焯两分钟，口感脆弹。醋一放，开胃效果更明显。网络上常有人说木耳能清血管，这话听听就行，别当真理。木耳的优势主要还是膳食纤维和多糖类物质，能帮助增加饱腹感，促进肠道蠕动。对经常大鱼大肉的人来说，这一盘放在餐桌上，确实能把饭局的油腻感往下压一压。

打开网易新闻 查看精彩图片

炝拌莴笋最像山东人饭桌上的硬气菜。莴笋削皮切条，开水一烫，马上过凉，脆劲儿就留住了。热油里扔点花椒干辣椒，滋啦一下，香气扑鼻，拌到莴笋上，吃着特别过瘾。莴笋含水量高，纤维也不少，清口解腻，配着面条、馒头、米饭都行。家里如果中午吃了点肉，晚上来这么一盘，胃里轻松不少。只是血压偏低、肠胃弱的人，辣油和醋别放太猛，老话说得好，饭要吃顺口，别硬拧。

从营养角度看，这四道菜最大的共同点就是低能量密度。简单说，同样一碗菜，体积不小，热量不高，吃下去人会有饱感，但不会把油脂顶得满肚子都是。对中老年人来说，这种吃法更适合长期维持。很多人一上年纪就不敢吃青菜，觉得没劲，结果一顿饭全靠肉和主食顶着，时间长了，身体负担反而更大。菜吃少了，便秘、腹胀、饭后困、体重往上走，这些事儿就一块儿来了。

家里有老人，我最在意的是做法别太复杂。厨房里最怕折腾，尤其是七十多岁的父母，牙口、脾胃、血压这些都得照顾。像这四道菜，食材都是菜市场常见货，价格也不贵，做起来不费工夫。西葫芦一根，荷兰豆一把，木耳一小撮，莴笋半根，平时买菜顺手就能带回家。山东老百姓过日子讲究实在，不图花里胡哨，就图一家人吃得舒坦，吃完还能出去遛个弯，晚上睡觉不撑得慌。

再往深里说，想让血脂、血压、血糖少添乱，光靠这几盘菜远远不够。少喝含糖饮料，少吃油炸食品，少碰夜宵，肉类控制好量，主食别只盯着白面白米，粗杂粮也得轮换着来。中国膳食指南里提到，成年人每天要保证谷薯类、蔬菜、奶类、豆类、鱼禽蛋瘦肉搭配合理。说白了，就是别一顿饭端成满汉全席，也别一碗面条打天下。饭桌上把顺序摆正，身体才能少闹脾气。

很多人容易把身体的变化归到年纪上，说年纪大了就该这样。其实不完全是。年纪大，确实代谢慢一点，但如果顿顿油腻、天天坐着、晚上睡得晚，身体只会更沉。厨房里这几道菜，做法朴素，味道也不凶，像一把小扫帚，慢慢把餐桌上的负担往下扫。不是吃一顿就见天翻地覆，而是今天少一口油、明天多一筷子菜，时间长了，整个人的状态就会不一样。