比鸡蛋补人，比核桃健脑，经常吃点它，体质强、记性好，正当季！|健脑|小火|山药|板栗|比核桃|白萝卜|羊肉|芡实|薏米|鸡肉|鸡蛋

换季时节很多人想要给家人补充营养，总想挑选补脑、增强体质的食材，鸡蛋、核桃是大家熟知的选择，其实当下正当季的板栗性价比更高。它既能补益脾胃、夯实体质，又能滋养肾精、辅助改善记忆力，搭配鸡肉、骨汤、羊肉等食材炖煮，温和滋补不燥热。抓住板栗新鲜上市的这段时间换着花样吃，老人记性更稳，孩子体质更强，换季不容易生病。

一、板栗炖鸡

食材

三黄鸡半只、去壳板栗200克、生姜4片、葱段、料酒、食盐少许

制作步骤

1. 鸡肉剁成小块，冷水下锅，加入姜片、一勺料酒焯水，煮开撇去浮沫，温水冲洗沥干备用。

2. 锅中少许底油，放入葱段、姜片爆香，下入鸡块翻炒至表皮微微焦黄。

3. 加入足量开水没过食材，大火烧开后放入板栗，转小火慢炖55分钟。

4. 炖煮至鸡肉软烂、板栗软糯，出锅前添加适量食盐调味即可。

作用

鸡肉温补气血、提升机体抵抗力，板栗益肾健脑、健脾养胃。二者搭配，营养比单一吃鸡蛋更全面，能够改善体虚易感冒、疲惫乏力的问题；肾精得到滋养，有助于缓解健忘、注意力差，适合学生、中老年日常食补，换季常吃体质稳步变强。

二、板栗山药桂花羹

食材

去皮板栗150克、铁棍山药200克、冰糖少量、干桂花少许、清水800毫升

制作步骤

1. 板栗上锅蒸熟，压成细腻泥状；山药去皮切块，浸泡清水防止氧化发黑。

2. 锅中加水烧开，下入山药块小火炖煮20分钟至软糯。

3. 倒入板栗泥搅拌均匀，继续小火熬煮8分钟，加入冰糖搅拌融化。

4. 关火之后撒入干桂花焖3分钟，放温即可食用。

作用

山药健脾固元气，板栗补肾健脑，桂花舒缓情绪、舒缓秋燥烦闷。羹品细腻好消化，脾胃吸收效率高，充足的营养可以供给大脑，改善用脑过度带来的记性变差、头昏疲惫；同时强健脾胃，减少秋冬积食、体虚问题，口感香甜，老少都爱吃。

三、粉葛板栗杂粮猪骨汤

食材

猪骨400g、粉葛1节、板栗6～8颗、胡萝卜1根、赤小豆、薏米、芡实、眉豆各10g、姜片3片、食盐少许

制作步骤

1. 赤小豆、薏米、芡实、眉豆提前浸泡2小时；猪骨冷水加姜片焯水，洗净沥干。

2. 粉葛去皮切块，胡萝卜去皮切段，板栗去外壳内皮备用。

3. 砂锅放入猪骨、姜片、浸泡好的四种杂粮，加入足量清水大火烧开。

4. 转小火炖煮40分钟，放入粉葛、胡萝卜、板栗，继续慢炖40分钟。

5. 出锅前加入少量食盐调味即可。

作用

猪骨补充钙质与优质蛋白，粉葛清热润燥，板栗健脑益肾；赤小豆、薏米、芡实、眉豆搭配健脾祛湿，避免滋补食材滋腻上火。整道汤祛湿固本、健脑强体质，既能改善湿气重带来的困倦健忘，又能增强骨骼体力，秋冬湿气重、容易疲惫犯困的人群非常适合。

四、板栗白萝卜炖羊肉

食材

羊肉400克、板栗150克、白萝卜1根、生姜5片、葱段、料酒、食盐

制作步骤

1. 羊肉切块冷水下锅，加姜片、料酒焯水，撇净血沫，温水冲洗干净。

2. 白萝卜去皮切滚刀块，板栗去壳备用。

3. 砂锅放入羊肉、葱段、姜片，加入开水大火煮沸，转小火慢炖60分钟。

4. 放入板栗、白萝卜，继续炖煮30分钟，食材软烂后加盐调味即可。

作用

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羊肉温补驱寒，提升秋冬御寒能力，强化体质；板栗健脑补肾，改善记忆力衰退；白萝卜中和羊肉燥热，解腻助消化。搭配之后温补不上火，秋冬怕冷、手脚冰凉、记性变差的人群适合食用，补足气血肾精，不仅身体素质变好，健忘、反应迟钝的情况也会有所缓解。

温馨小贴士

1. 板栗淀粉含量高，一次不要过量食用，容易腹胀、升高血糖，糖尿病人需控制摄入量；

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https://github.com/barrymelissa1/qyaosc/blob/main/20260811_HwbRboeQJb.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_mLUoKQudFJ.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_inaksGEAEr.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_tMHnmcOuGF.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_yRllxFnzYA.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_sLjJJFfXqj.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_GzmLbRTQWu.md
https://github.com/casewillie5/pzziij/blob/main/20260811_mlpKaMfyBa.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_nkdPOWIuPm.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_XjMyLenLPV.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_qfKHeYHYVB.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_XQaYOlXEtv.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_iYXxvBdFBt.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_mxQkkJMTlD.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_DReJFRyfFB.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_DzfrkwIyRI.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_wwQaNZlKAC.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_UEZsmTHhzw.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_dKPdWhrzYM.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_fpQBhpjCFE.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_EaHOlxtWsL.md
https://github.com/casewillie5/pzziij/blob/main/20260811_AyUfxFYKcc.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_wLxJQnatlE.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_hhMSIaIunx.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_uliycButJT.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_tfSqQIatDG.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_mYEchxWcCR.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_inMmIdaqwJ.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_uHmWOBCZyX.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_pNpFfVhTMn.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_OZzivdPrih.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_wHdIuazezR.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_bhMpYxoxxk.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_NQPMqNAsyM.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_KJgZcrjPhf.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_ajolxIiNtz.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_GTiuhnswVA.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_rOBRDwoENq.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_hZFLPxIYbt.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_eDYvsrTIrN.md
https://github.com/casewillie5/pzziij/blob/main/20260811_SKcTslVAMY.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_unvciAPVnv.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_mAVhkJuvfL.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_kHWFfPVHXw.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_mwBHTdDBNj.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_JOspbUAfXc.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_mZCmZvpBac.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_uFnEOnfetL.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_tQjmwLVNzl.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_wMjTfwpFSD.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_AGWPONmZDJ.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_EGFnTrdXjz.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_zyxDflQfLB.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_egMbsqtOex.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_gYQfXXWMAp.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_WVzugFHvBh.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_vbOgqJFPBW.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_kVHGFQjtYj.md
https://github.com/casewillie5/pzziij/blob/main/20260811_ceCPuhafNW.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_JjAmyrDckp.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_GmpdUnyQps.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_SYeiNDSexw.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_ZLbqLxnjid.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_ZROUTQnPVU.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_iRWCSXtCLq.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_tVeVBrOhJt.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_XAEdcofsVU.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_tCTqnZYLXh.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_bnMcTLevNp.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_GoNZGtmcoh.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_GMatWIVLQm.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_ibaxjtDwxk.md
https://github.com/warnernatalie7/ogfnqt/blob/main/20260811_bhPIYuBTle.md
https://github.com/casewillie5/pzziij/blob/main/20260811_BhMVCBtGdb.md
https://github.com/moorejessica619/tphakh/blob/main/20260811_XwOOyXlIHN.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_iaUDjNxJPB.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_IAisyuLxWw.md
https://github.com/warnercarlos912/zunoqb/blob/main/20260811_gOHhoAGKjl.md
https://github.com/transteven2725/dpqskm/blob/main/20260811_FndzCVDION.md
https://github.com/campbelljulie4/rkgfxv/blob/main/20260811_ehHZwHuJVE.md
https://github.com/browncurtis1/ftmngi/blob/main/20260811_GlAzuQLrQC.md
https://github.com/romanmartin5300/wgfadb/blob/main/20260811_UprasfqfKq.md
https://github.com/smithcynthia66/pqcocf/blob/main/20260811_LjTtXhmjIr.md
https://github.com/haneymary672/jlnfhj/blob/main/20260811_yezsZyrrtz.md
https://github.com/tuckerjay39/mocnkc/blob/main/20260811_SabhhXnetP.md
https://github.com/whitecatherine54/grtuwy/blob/main/20260811_cbdWsCUkZv.md
https://github.com/barrymelissa1/qyaosc/blob/main/20260811_frSfDjGvnJ.md
https://github.com/bellkevin0873/oexfwc/blob/main/20260811_mLUurkhzfu.md
https://github.com/vargasbrittany1/rkcuen/blob/main/20260811_FKOBLbJaIz.md