俗话说，“人到中年不得已，保温杯里泡枸杞”。这句话的深意在于，我们在年纪大了以后，才知道身体健康的难能可贵。所以，到了中年以后，很多朋友开始知道爱护自己的身体健康，对保养自己也越来越重视。所以，人到中年以后，吃的方面也要开始重视了。尤其一些比较油腻的食物，不宜多吃。因为油腻食物，容易造成肠胃堆积，不利于身体代谢和吸收。而且上了年纪的中老年人，肠胃功能退化，代谢能力下降，对油腻食物的消化吸收，更加显得有心无力。因此，年纪大了，要少吃油腻食物。那么，有什么适合中老年人吃的食物呢？推荐八道富含氨基酸和益生菌的素菜可以多吃，不仅可以促进代谢能力提高，而且促进肠胃蠕动，提升肠胃功能。接下来，我分享一下八道素菜的做法，喜欢的朋友，跟着我一起来学习吧。
一、毛豆炒玉米粒
准备食材: 毛豆、玉米粒、蒜末。
做法步骤:
1、毛豆和玉米粒清洗干净，然后起锅烧水，水烧开之后，先放入毛豆焯水两分钟。
2、接着把玉米粒也一起倒入，再继续焯水一分钟左右焯熟，然后捞出沥干水分备用。
3、热锅烧油，油热以后，放入蒜末爆香，接着倒入毛豆和玉米粒大火翻炒均匀。
4、再加入适量的食盐和鸡精调味提鲜，再继续翻炒均匀入味，即可出锅开吃。
二、木耳炒莴笋丝
做法步骤:
1、木耳提前泡发清洗干净，然后切成木耳丝备用，接着把莴笋去皮切丝准备好。
2、起锅烧水，水烧开之后，放入木耳焯熟，再捞出沥干水分备用。
3、热锅烧油，油热以后，放入蒜末和干辣椒爆香，接着倒入莴笋丝和木耳丝大火翻炒均匀。
4、再加入适量的食盐和鸡精调味提鲜，接着继续翻炒至莴笋丝断生，即可出锅开吃。
三、凉拌香菜
准备食材: 香菜、洋葱、熟花生米、蒜末、小米辣、熟芝麻、辣椒面。
做法步骤:
1、清洗干净香菜和洋葱，然后分别切好放入大碗中，再准备好蒜末和小米辣。
2、另取碗，然后加入蒜末、小米辣、辣椒面和熟芝麻，接着起锅烧热油淋入爆香，激发出香味。
3、再往里加入食盐、生抽、香醋、白汤和香油，然后一起搅拌均匀即可。
4、最后将搅拌均匀的酱汁淋在香菜和洋葱丝上，然后撒入一把熟花生米，再抓拌均匀入味，即可开吃。
四、青红椒炒口蘑
准备食材: 青元椒、红元椒、口蘑、蒜末。
做法步骤:
1、清洗干净口蘑和青红椒，然后把口蘑切薄片，青红椒切成小块备用。
2、热锅烧油，油热以后，放入蒜末爆香，接着倒入口蘑炒软，再倒入青红椒一起翻炒均匀。
3、然后加入适量的食盐、生抽和鸡精调味提鲜，再淋入少量的清水一起翻炒。
4、炒至青红椒断生入味以后，即可出锅开吃。
五、青椒炒杏鲍菇
准备食材: 青椒、杏鲍菇、蒜末。
做法步骤:
1、杏鲍菇清洗干净切丝，然后起锅烧水，水烧开之后，放入杏鲍菇焯熟，再捞出沥干水分备用。
2、清洗干净青椒切丝，然后热锅烧油，油热以后，放入蒜末爆香，接着倒入青椒丝翻炒几下。
3、再倒入焯好的杏鲍菇丝一起翻炒均匀，接着加入适量的食盐、生抽调味提鲜。
4、最后一起翻炒均匀入味，即可出锅开吃。
六、白菜炒豆皮
做法步骤:
1、清洗干净白菜切成小段，然后把豆皮提前泡软准备好，再切好蒜末备用。
2、热锅烧油，油热以后，放入蒜末爆香，接着倒入白菜大火翻炒均匀。
3、炒软白菜后，再加入豆皮一起翻炒，接着加入适量的食盐和鸡精调味提鲜。
4、最后淋入少许的清水一起翻炒均匀入味，即可出锅开吃。
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准备食材：口蘑、菠菜、蒜末、熟芝麻。
做法步骤：
1、菠菜摘好清洗干净，然后起锅烧水，水烧开之后，放入菠菜焯熟，再捞出沥干水分放入大碗中备用。
2、清洗干净口蘑切薄片，然后也起锅烧水，水烧开之后，放入口蘑焯熟，再捞出沥干水分，也放入大碗中备用。
3、往大碗中加入蒜末、生抽、食盐、香油和熟芝麻，然后和口蘑、菠菜一起搅拌均匀入味，即可开吃。
八、包菜拌金针菇
准备食材：包菜、金针菇、蒜末、熟芝麻、黑胡椒粉。
做法步骤：
1、包菜清洗干净切丝，然后把金针菇也清洗干净，再准备好蒜末和其他配菜。
2、起锅烧水，水烧开之后，分别放入包菜和金针菇焯熟，再捞出沥干水分放入大碗中。
3、往大碗中加入蒜末、熟芝麻、黑胡椒粉、食盐、生抽和香醋，然后一起搅拌均匀入味，即可开吃。
感谢你的关注和支持，后期会持续更新哦https://github.com/kramershane363/rcwhuf/blob/main/k20261020_731236.md
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