秋分后，建议中老年人，多吃8菜，增强体质又补钙，越吃越健康|牛腩|秋分|肉末|肉片|葱花|蒜蓉|藕片|补钙

秋分一过，昼夜温差陡然拉大，不少中老年人总觉得腿脚发沉、手脚发凉，连爬两层楼都容易喘。这时候可别光靠添厚衣服保暖，食补才是筑牢身体底子的关键——尤其是秋分后阳气渐收、阴气渐长，适当多吃些高钙、好吸收的温润食材，既能补到骨头里，又不会给肠胃添负担，下面这8道家常快手菜，做法简单成本低，常吃浑身都有劲。

一、白萝卜炖牛腩

所需食材：牛腩五百克、白萝卜一根、生姜五片、大葱一段、八角两棵、桂皮一小段、香叶两片、料酒两勺、生抽两勺、老抽半勺、食盐适量、白胡椒粉少许、香菜可选。

步骤：

牛腩切成三厘米见方的块，放入清水中浸泡一小时，中途换水两次，尽量去除血水。
牛腩冷水下锅，加姜片、葱段和一勺料酒，大火煮开撇去浮沫，继续煮三分钟捞出，温水冲净。
白萝卜去皮切滚刀块，放入沸水中焯一分钟去除生涩味，捞出沥干备用。
炒锅放少许油，下姜片、八角、桂皮和香叶小火煸出香味，再放入牛腩块翻炒两分钟。
加入生抽、老抽和剩余料酒，翻炒上色后倒入足量热水，水量要没过牛腩两指节。
大火烧开后转小火炖一小时，直到牛腩用筷子能轻松扎透，再放入白萝卜块。
继续炖二十分钟，待萝卜透明入味后加盐和白胡椒粉调味，撒上香菜即可出锅。

二、干豆角炖肉

食材：五花肉、干豆角、大蒜叶、姜蒜、干辣椒、米酒、五香粉、生抽、老抽、盐、小米椒

做法

1、五花肉切麻将大小的块，冷锅下锅小火慢煎，煎到两面金黄，煸出多余油脂，吃着不腻口。

2、加姜蒜片、干辣椒，淋一圈米酒爆香，放五香粉、生抽、老抽翻炒均匀上色。倒入开水没过食材，小火炖 30 分钟，炖到肉酥烂入味。

3、放入提前泡软的干豆角，再炖 10～20 分钟，炖到豆角吸满汤汁。加少许盐调味，出锅前撒大蒜叶和小米椒，收浓汤汁就好。

三、蒜蓉蒸茄子

所需食材：紫皮长茄子两根、大蒜一头、小米辣两个、生抽三勺、香醋一勺、香油一勺、白糖半勺、盐少许、葱花适量、食用油两勺。

步骤：

茄子洗净去蒂，切成均匀的长条，放入淡盐水中浸泡五分钟，捞出挤干水分。
将茄子条整齐码放在盘中，放入蒸锅，水开后大火蒸八分钟，至茄子完全变软。
蒸茄子期间处理蒜蓉：大蒜剥皮切成细末，小米辣切圈，葱花切好备用。
取一个小碗，放入生抽、香醋、香油、白糖和少许盐，搅拌均匀调成料汁。
茄子蒸好后取出，倒掉盘中多余的水分，将调好的料汁均匀淋在茄子上。
把蒜末和小米辣圈铺在茄子表面，锅中烧两勺食用油至微微冒烟。
将热油迅速浇在蒜末上激出香味，最后撒上葱花即可上桌。

四、莲藕炒肉片

所需食材：莲藕1节（约400克）、猪里脊肉200克、生姜3片、小葱1根、生抽2勺、蚝油1勺、料酒1勺、淀粉1勺、食盐适量、食用油适量。

步骤：

1.猪里脊肉切成薄片放入碗中，加入生抽、料酒、淀粉和少许食用油，用手抓拌均匀至上劲，腌制15分钟，这样处理过的肉片炒出来嫩滑不柴。

2.莲藕削去外皮，切成薄厚均匀的片状（约2-3毫米厚），切好后立刻放进加了白醋的凉水中浸泡，避免藕片氧化发黑，同时泡出多余的淀粉。

3.锅中烧水，水开后下入藕片焯烫约1分钟，捞出后马上浸入凉水过凉，这样能保持藕片脆爽的口感，控干水分后备用。

4.炒锅烧热倒入比平时炒菜略多的油，油温烧至微微冒烟时下入腌好的肉片，快速划散滑炒至肉片变色发白，立即盛出备用。

5.锅中留底油，放入姜片和葱白段爆香，然后倒入控干水分的藕片，转大火快速翻炒，让藕片表面均匀裹上油脂。

6.将之前滑好的肉片回锅，加入蚝油和少许食盐调味，快速翻炒均匀，让蚝油的鲜味充分包裹在肉片和藕片上。

7.撒上剩余的葱花段点缀，再翻炒几下即可出锅，整个过程从下锅到出锅控制在3分钟以内，才能保证藕片嘎嘣脆的口感。

五、芋头蒸肉末

所需食材：荔浦芋头半个，猪肉末150克，生姜一小块，小葱两根，生抽两勺，料酒一勺，淀粉一勺，食盐适量，香油少许。

步骤：

芋头去皮洗净，切成厚片或小块，整齐地码放在蒸碗底部。
猪肉末放入碗中，加入姜末、一勺生抽、一勺料酒、一勺淀粉和少许盐。
用筷子顺着一个方向搅拌肉末，直到肉馅上劲发黏，腌制十分钟。
将腌好的肉末均匀地铺在芋头块上面，轻轻压平。
蒸锅加水烧开，放入蒸碗，盖上锅盖，大火蒸二十分钟至芋头软烂。
取出蒸碗，将盘中蒸出的汤汁倒入小锅，加一勺生抽和几滴香油煮开。
把调好的汁淋在肉末芋头上，撒上葱花即可上桌。

六、紫菜滑肉汤

食材：肉片、紫菜、葱姜、淀粉

做法：

①将梅花肉切成薄片，加入适量木薯淀粉、盐和清水，抓拌均匀至糊状。

②起锅烧油，放入葱花和姜丝爆香，随后加入开水。

③水开后，轻轻放入肉片，避免搅动，待水再次沸腾且肉片变色。

④接着加入紫菜，用勺子轻轻搅拌一下，再煮2分钟，最后加盐调味，撒上葱花即可出锅。

七、韭菜鸡蛋馅盒子

食材：面团、韭菜、鸡蛋、食盐、食用油

详细做法：

1、温水和面，揉成光滑柔软的面团，盖上盖子醒面20分钟，面醒到位外皮才够酥软。

2、利用醒面时间调好韭菜鸡蛋馅，步骤和饺子馅一致，锁水拌匀备用。

3、醒好的面团揉光滑，分成大小均匀的面剂子，擀成中间厚、边缘薄的圆面皮。

4、面皮半边铺满足量韭菜鸡蛋馅，对折面皮，双手捏紧边缘，把封口捏严实，防止煎的时候露馅。

5、喜欢精致口感的，可以捏出花边，好看又紧实。

6、平底锅刷一层薄油，放入做好的韭菜盒子，中小火慢煎。

7、底部金黄定型后翻面，两面反复煎至金黄酥脆，盒子微微鼓起，就完全熟透了。

八、蒜蓉芥蓝

芥蓝的钙质十分丰富，还含有膳食纤维。秋分天气干燥，容易大便干结，吃点芥蓝，清热润燥，疏通肠道。低脂少油，三高朋友也能放心吃。

做法步骤

芥蓝处理好改刀，把老根切掉。
锅里烧水，水开加入1勺盐、1勺食用油，下入芥蓝焯水30秒，捞出装盘备用。
锅里热油，把蒜末下锅，小火炒出蒜香。
加1勺蚝油翻炒10秒，倒入适量清水，放少许白糖。
淋入白水淀粉，煮到汤汁变得粘稠。

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https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_fEjomd.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_hxONwt.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_nqIWBF.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_ybZPGe.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_hRpaQP.md
https://github.com/mikevbacuptsei/nyepteo/blob/main/20260923_RolwNM.md
https://github.com/drujijn00112/kiysmnb/blob/main/20260923_TNCxFh.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_UsknqP.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_liaLiz.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_wTRIgX.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_GDhrar.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_JFWHSj.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_rhXIrx.md
https://github.com/jewark25/kvguidr/blob/main/20260923_RTjzux.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_frLSfq.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_jHwosc.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_xuNxOy.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_tdhFjn.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_AjOgwa.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_zLXBGj.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_fbXOmJ.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_zimwuF.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_YtHUwk.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_jgXvTk.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_xhgXMr.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_vGXHld.md
https://github.com/jewark25/kvguidr/blob/main/20260923_kZXHaR.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_gUjLzb.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_GdPhsc.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_SzBxQf.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_JesOWS.md
https://github.com/drujijn00112/kiysmnb/blob/main/20260923_hSptkP.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_VgRvUY.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_KBsPmq.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_tWPHRU.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_LPulwH.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_EbTSCG.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_BgxbrC.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_xnLArI.md
https://github.com/mikevbacuptsei/nyepteo/blob/main/20260923_wpNmdj.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_nxaEul.md
https://github.com/jewark25/kvguidr/blob/main/20260923_EalVzW.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_Xhebsj.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_hRdOUy.md
https://github.com/drujijn00112/kiysmnb/blob/main/20260923_QAhMWA.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_GXVFRV.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_UWsNdR.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_fQPZQf.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_AXJHlV.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_fIZDBm.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_FcMWVY.md
https://github.com/mikevbacuptsei/cbhywtr/blob/main/20260923_zqOgdP.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_xbfwtx.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_XUUsdv.md
https://github.com/jewark25/kvguidr/blob/main/20260923_xOyCte.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_wGLVaE.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_WFQhSx.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_Rvhkem.md
https://github.com/mikevbacuptsei/nyepteo/blob/main/20260923_zdgLwh.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_XOxbfl.md
https://github.com/pavlvydeiregede/wfsqgxg/blob/main/20260923_qPMxvz.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_fDvSVt.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_jMLDoZ.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_eSIeHp.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_CteIDb.md
https://github.com/drujijn00112/kiysmnb/blob/main/20260923_dhYXZK.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_cTKwZs.md
https://github.com/mikevbacuptsei/cbhywtr/blob/main/20260923_GnjXnb.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_PMwUAS.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_KCVSdB.md
https://github.com/pavlvydeiregede/wfsqgxg/blob/main/20260923_ctXoQo.md
https://github.com/jewark25/kvguidr/blob/main/20260923_omxcmX.md
https://github.com/mikevbacuptsei/nyepteo/blob/main/20260923_UlizXh.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_RbGxtk.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_dnmdUl.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_gRvaQb.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_ufLVTw.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_bqetIL.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_hZeBAs.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_xuLkHR.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_RbHrCN.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_bJYyaj.md
https://github.com/mikevbacuptsei/cbhywtr/blob/main/20260923_Qvzkpa.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_XbrvZr.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_RnakbA.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_hxItEp.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_FjHmcU.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_fMOJLg.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_beCTqp.md
https://github.com/pavlvydeiregede/wfsqgxg/blob/main/20260923_tjUseO.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_BEjMdG.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_KhFxax.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_ALDifw.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_UrWogW.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_GpEUCr.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_spnxCM.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_arXsRW.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_pArwUy.md
https://github.com/mikevbacuptsei/cbhywtr/blob/main/20260923_YPGPuf.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_rvmjTr.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_NRiFrW.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_fwaxPA.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_fQuSpG.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_HduMRI.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_DMDBmb.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_KWsgOc.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_mdPfJn.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_bEihLJ.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_XhMxbN.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_nXiSqM.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_mQIrLv.md
https://github.com/drujijn00112/kiysmnb/blob/main/20260923_ALpzja.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_LpTQOF.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_vFKfQo.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_HrPTXU.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_ZdbnEW.md
https://github.com/mikevbacuptsei/cbhywtr/blob/main/20260923_fPgeVH.md
https://github.com/mikevbacuptsei/nyepteo/blob/main/20260923_zxvteu.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_VsdBfj.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_NxbSlI.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_qHSdPT.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_pLiFXO.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_nQnEoL.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_vzlWcA.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_VrIhRI.md
https://github.com/drujijn00112/kiysmnb/blob/main/20260923_SjbfqV.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_vZPNxc.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_lJZKwh.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_RIFDof.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_zdIEBM.md
https://github.com/mikevbacuptsei/nyepteo/blob/main/20260923_VMYchS.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_GRoTMk.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_RHtkuS.md
https://github.com/mikevbacuptsei/cbhywtr/blob/main/20260923_cgrWby.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_CtEKbu.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_EhYchY.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_QhrPoZ.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_NPkAiD.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_uKOsVg.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_cFwueP.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_bDFZOk.md
https://github.com/jewark25/kvguidr/blob/main/20260923_nxhZkV.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_SQCXcU.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_nkcMqt.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_dOZXJB.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_ZCAEbH.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_jAfCgr.md
https://github.com/custedyarobale/qpwnkby/blob/main/20260923_dUSchs.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_rjnwtD.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_jhMQbM.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_KiSpuf.md
https://github.com/henevehu/dvftyzn/blob/main/20260923_DhlkhN.md
https://github.com/iernadrew80/nudesan/blob/main/20260923_jnlJUS.md
https://github.com/slawhal-41/qqwnfnd/blob/main/20260923_vmKcnY.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_oyWNRR.md
https://github.com/mikevbacuptsei/nyepteo/blob/main/20260923_BlPgrc.md
https://github.com/pavlvydeiregede/wfsqgxg/blob/main/20260923_UScHZF.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_jnsqTD.md
https://github.com/mikevbacuptsei/cbhywtr/blob/main/20260923_ARcOQh.md
https://github.com/jewark25/kvguidr/blob/main/20260923_txVmyW.md
https://github.com/drujijn00112/kiysmnb/blob/main/20260923_BxmEIt.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_qozxUg.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_PtfdAk.md
https://github.com/custedyarobale/plujrrs/blob/main/20260923_NQCtwn.md
https://github.com/shanvrimpenavist/hzsvfps/blob/main/20260923_pgEJGl.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_fWBulD.md
https://github.com/douganatakain/apqvzqt/blob/main/20260923_CzdBsc.md
https://github.com/pavlvydeiregede/wfsqgxg/blob/main/20260923_VfqSrj.md
https://github.com/shanvrimpenavist/hnfdaki/blob/main/20260923_spaaRC.md
https://github.com/itryrrdalend/rjctdux/blob/main/20260923_FCAXqU.md
https://github.com/hough008/ymtlcbm/blob/main/20260923_ychSdS.md
https://github.com/mikevbacuptsei/nyepteo/blob/main/20260923_HEJnMq.md
https://github.com/douganatakain/ckaviqk/blob/main/20260923_JKZHPY.md
https://github.com/mikevbacuptsei/cbhywtr/blob/main/20260923_IMxNRI.md
https://github.com/nikitathasgo-tem/dwuetki/blob/main/20260923_ytBkMO.md
https://github.com/pristamel-i/glvefhb/blob/main/20260923_zUCEZj.md
https://github.com/jewark25/kvguidr/blob/main/20260923_ybNsct.md

把熬好的蒜蓉酱汁，直接浇在焯好水的芥蓝上面，就可以上桌。

http://hdzzw.cn/core/logo.php?/ArTicle/details/53225223.sHTmL
http://www.czzzw.cn/logo.php?/ArTicle/details/013202.sHTmL
http://www.hbzzw.com.cn/logo.php?/ArTicle/details/58324503.sHTmL
http://www.anjier.com/logo.php?/ArTicle/details/25911205.sHTmL
http://www.hbzzzx.com.cn/logo.php?/ArTicle/details/52796029.sHTmL
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http://www.yintaivalve.com/logo.php?/ArTicle/details/702122.sHTmL
http://www.qhdzzw.com/core/logo.php?/ArTicle/details/25557712.sHTmL
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