三伏天将至，抓紧吃这4种“蛋白之王”，把亏空的身体补回来！|秋葵|美味菜肴|葱香|虾仁|蛋白之王|鸡肉|鸡腿|黄骨鱼

夏天没胃口？别让蛋白质“断供”！四道清爽高蛋白家常菜，虾仁时蔬鲜嫩互补、秋葵炒蛋快手营养、黄骨鱼豆腐汤奶白滋补、电饭煲葱香鸡腿懒人必学，吃好底子才能精神饱满过盛夏！

不知道大家有没有这种感觉：一入夏，这胃口就像被太阳晒蔫了的叶子，打不起精神。随便扒拉两口白粥，或者啃块西瓜就当一顿饭了。

我以前也这样，觉得夏天嘛，清淡点好。结果呢？整个人浑身没劲，走两步就喘，换季的时候更是第一个中招。后来看了个老中医才明白，夏天出汗多，消耗大，光补水和碳水可不行，蛋白质要是跟不上，身体的“地基”就空了，抵抗力自然就差了。

老话说“多吃蛋白，少生病”，这话在夏天尤其适用。但大热天的，总不能让家人吃红烧肉吧？太腻了。

别急，今天我就跟大家分享4道我家夏天常吃的“高蛋白”家常菜。清爽、开胃、不油腻，关键做法简单，食材随手可得。吃好了，身体底子才扎实，整个夏天都精神饱满！

第一道：鲜掉眉毛的——虾仁炒时蔬

要说补充优质蛋白，虾仁可是个好东西。它属于高蛋白、低脂肪的“模范生”，肉质Q弹，特别好消化，家里有老人小孩的，夏天吃它再合适不过了。

但我最佩服的还是这道菜的搭配智慧。虾仁是动物蛋白，里面的玉米、豌豆是植物蛋白。两样一起吃，蛋白质的利用率能提高不少，比单纯吃一种强多了！而且这一盘子里红的、绿地、黄的都有，看着就让人食欲大增。

做法小窍门：

想要虾仁嫩滑，腌制那步不能省。加点白胡椒粉和料酒抓匀，去腥又提鲜。还有个小秘诀，用虾头炸点虾油出来再炒菜，那香味能提升好几个档次，比放味精鲜多了！

第二道：5分钟搞定的——秋葵炒蛋

这道菜是我家餐桌上的“救急王”。下班回家累得不想动，但又不想点外卖，这道菜就是最好的选择。

鸡蛋是“全营养明星”，它里面的蛋白质是优质完全蛋白，人体吸收率极高。而秋葵呢，别看它蛋白质含量不如鸡蛋，但它那黏黏的汁液里全是黏液蛋白和膳食纤维，能帮助我们保护肠胃，还能让蛋白质在身体里停留得更久，吸收更充分。

https://github.com/salaed0942/mjtzzc/blob/main/000320_03.md
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https://github.com/ravettee/uzhdok/blob/main/000053_97.md
https://github.com/linglabs/hbajbe/blob/main/000054_95.md
https://github.com/steinshend/eybrfb/blob/main/000053_01.md
https://github.com/salaed0942/mjtzzc/blob/main/000054_56.md
https://github.com/gmo-edge/unqsep/blob/main/000053_86.md
https://github.com/uktochie/kwzoiu/blob/main/000054_03.md
https://github.com/pavlount/monofr/blob/main/000054_57.md
https://github.com/ericwajlk/ubzhxo/blob/main/000054_73.md
https://github.com/humanfores/dccyyt/blob/main/000051_62.md
https://github.com/salaed0942/mjtzzc/blob/main/000049_38.md
https://github.com/pavlount/monofr/blob/main/000048_93.md
https://github.com/uktochie/kwzoiu/blob/main/000047_97.md
https://github.com/ericwajlk/ubzhxo/blob/main/000049_21.md
https://github.com/mingzilii/hbulrj/blob/main/000047_16.md
https://github.com/linglabs/hbajbe/blob/main/000047_48.md
https://github.com/gmo-edge/unqsep/blob/main/000047_93.md
https://github.com/steinshend/eybrfb/blob/main/000047_36.md
https://github.com/ravettee/uzhdok/blob/main/000046_53.md
https://github.com/humanfores/dccyyt/blob/main/000046_27.md
https://github.com/salaed0942/mjtzzc/blob/main/000044_37.md
https://github.com/ericwajlk/ubzhxo/blob/main/000044_07.md
https://github.com/pavlount/monofr/blob/main/000043_03.md
https://github.com/gmo-edge/unqsep/blob/main/000042_72.md
https://github.com/steinshend/eybrfb/blob/main/000043_90.md
https://github.com/linglabs/hbajbe/blob/main/000042_61.md
https://github.com/uktochie/kwzoiu/blob/main/000042_04.md
https://github.com/mingzilii/hbulrj/blob/main/000042_23.md
https://github.com/humanfores/dccyyt/blob/main/000041_14.md
https://github.com/ravettee/uzhdok/blob/main/000041_84.md
https://github.com/salaed0942/mjtzzc/blob/main/000040_39.md
https://github.com/ericwajlk/ubzhxo/blob/main/000040_47.md
https://github.com/pavlount/monofr/blob/main/000040_10.md
https://github.com/steinshend/eybrfb/blob/main/000038_12.md
https://github.com/uktochie/kwzoiu/blob/main/000037_27.md
https://github.com/linglabs/hbajbe/blob/main/000036_15.md
https://github.com/mingzilii/hbulrj/blob/main/000036_78.md
https://github.com/gmo-edge/unqsep/blob/main/000037_17.md
https://github.com/humanfores/dccyyt/blob/main/000036_28.md
https://github.com/ravettee/uzhdok/blob/main/000036_90.md
https://github.com/pavlount/monofr/blob/main/000035_01.md
https://github.com/ericwajlk/ubzhxo/blob/main/000034_27.md
https://github.com/salaed0942/mjtzzc/blob/main/000035_36.md
https://github.com/steinshend/eybrfb/blob/main/000033_78.md
https://github.com/uktochie/kwzoiu/blob/main/000032_12.md
https://github.com/humanfores/dccyyt/blob/main/000030_24.md
https://github.com/ravettee/uzhdok/blob/main/000032_81.md
https://github.com/gmo-edge/unqsep/blob/main/000032_42.md
https://github.com/mingzilii/hbulrj/blob/main/000029_67.md
https://github.com/linglabs/hbajbe/blob/main/000031_95.md这道菜没啥技术难度，唯一要注意的是秋葵焯水时间不能长，30秒足够了，捞出来过凉水，才能保持那脆嫩的口感和翠绿的颜色。

第三道：汤色奶白的——黄骨鱼豆腐汤

夏天出汗多，身体里的营养流失快。这时候，一碗热乎乎的鱼汤比什么冷饮都养人。

黄骨鱼肉质细嫩，刺又少，特别适合用来煲汤。它富含天然的动物蛋白，好消化易吸收。配上豆腐这个“植物蛋白大户”，两者强强联合，营养直接翻倍。

怎么煮出奶白色的汤？

很多人以为要加牛奶，其实大错特错！只要把鱼两面煎至微黄，然后一定要冲入滚烫的开水，大火猛煮几分钟，汤色自然就会变得像牛奶一样浓白。临出锅前再点几滴白醋，既能去腥，还能帮助钙质析出，营养更高。

第四道：懒人最爱的——电饭煲葱香鸡腿

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