肝好气色才会更好？这8道家常菜换着吃，别乱补，清淡养人睡得稳|孜然|家常菜|排骨|洋葱|羊肉|美味菜肴|肉末|虫草花

肝脏调养讲究清淡饮食，少重油重辣，搭配优质食材，日常食补舒缓身体，帮助安稳睡眠。

食疗仅为日常饮食调理，不能替代药物治疗，肝脏不适请及时就医检查。

一、虫草花板栗乌鸡汤

准备食材：乌鸡半只、板栗仁一小碗、干虫草花一把、红枣五颗、枸杞一小把、姜片三片、盐适量。

做法：

乌鸡剁块，冷水下锅焯水后鸡块捞出来用温水冲一冲，这样炖出来的汤才清亮不腥。
虫草花用水稍微冲一下，拿温水泡个十来分钟就行，泡的水别倒，一起倒进锅里。
把鸡块、姜片、红枣放进砂锅，加足热水，大火烧开转小火先炖个半小时。
半小时后把板栗仁和虫草花丢进去，接着炖个二十来分钟，筷子能轻松扎透板栗就行。出锅前五分钟撒枸杞，最后加盐调味。记住板栗别太早放，炖烂了汤会浑，口感也差。

二、青菜炒肉末

食材：上海青4-5棵、梅花肉末100g、蒜末、小米辣（可选）、十三香、食盐、蚝油、酱油、老抽、食用油

做法：

1.上海青洗净彻底沥干水分，梗叶分开切好；肥瘦相间的梅花肉末无需腌制，口感更香。

2.锅热倒油，下入肉末中火炒干水分，炒至微微焦香，加蒜末、小米辣、半勺十三香、少许盐入底味。

3.转大火，先下菜梗翻炒1分钟，加蚝油、酱油、老抽调味，最后放入菜叶快速翻炒几十秒断生即可。

三、番茄炒菜花

食材配比

花菜1颗、番茄2个、青椒半个、红椒半个、大蒜3瓣、盐少许、生抽半勺、白糖一小勺、食用油适量。

制作步骤

花菜切成小朵，放入淡盐水中浸泡10分钟，冲洗干净；番茄顶部划十字，开水烫一下去皮，切成小块；青红椒切小块，大蒜切片。
锅里烧水，水开下入花菜焯烫1分钟，捞出沥干，不用煮太烂，保留脆感。
热锅倒油，下蒜片爆香，倒入番茄块，中小火翻炒，按压出浓稠番茄汤汁。
放入焯好的花菜，翻炒均匀，让花菜裹上番茄汁，加入青红椒块。
放少许盐、半勺生抽、一小勺白糖中和酸味，大火翻炒1分钟入味即可出锅。

四、鸽子银耳汤

食材配比

鸽子1只、干银耳1小朵、红枣6颗、枸杞一小把、生姜4片、葱段少许、食盐适量、料酒1勺。

制作步骤

银耳提前用冷水泡发1小时，泡软后剪去黄色硬根，撕成小朵，冲洗干净备用；
鸽子处理干净，冷水下锅，放入2片姜、葱段、1勺料酒，大火煮开，撇干净表面浮沫，继续煮2分钟捞出，用温水冲洗掉表面杂质；
砂锅中放入鸽子、剩余姜片，加入足量热水，大火烧开后转小火慢炖60分钟；
放入银耳、红枣，继续小火炖煮30分钟，煮到银耳出胶、汤汁微微浓稠；
最后放入枸杞，再焖5分钟，加适量盐调味即可，不用放过多调料，保留汤本身清甜。

五、南瓜蒸排骨

食材：排骨、南瓜、大蒜、生抽、蚝油、淀粉、葱花

做法

排骨清洗干净，加蒜末、生抽、蚝油、少许淀粉抓匀，腌制30分钟。
南瓜去皮去籽，切成大块铺在碗底。
腌好的排骨铺在南瓜上面，上锅大火蒸35分钟。
出锅撒上葱花，原汁原味，肉嫩瓜甜。

六、清炒毛豆

食材：新鲜毛豆、蒜末、盐

做法：

1 毛豆粒下开水锅焯2分钟捞出来，水里放点盐，颜色更翠绿、也不容易发黄。

2 热锅倒油，蒜末爆香，下毛豆大火翻炒3分钟，加少量清水焖1分钟，放盐调味出锅。

七、牛肉丸萝卜汤

食材：

白萝卜、牛肉丸、生姜、蒜末、香菜、盐、白胡椒粉

制作步骤：

锅里少放一点油，下入姜蒜末，小火爆出香味
倒入切好的萝卜块，翻炒一会儿，炒到萝卜微微变软
加足量清水，盖上锅盖煮15分钟，把萝卜煮透
放入牛肉丸，加盐和白胡椒粉调味，煮到丸子熟透
出锅前撒上香菜就搞定啦

八、孜然羊肉

准备：羊腿肉或羊里脊切片，洋葱切丝，孜然粉、孜然粒、生抽、料酒、淀粉备好。

第一步，去膻。羊肉片放温水里泡一会儿，冲洗两遍，把血水带走，膻味就去了大半。捞出来攥干，加淀粉、生抽、料酒、孜然粉，抓匀腌上半小时。淀粉裹住肉片，炒出来才嫩。

第二步，先炒羊肉。锅烧热放油，羊肉下去快速划散，变色就加盐、少许老抽上色，撒孜然粒翻两下先盛出来。别在锅里恋战，羊肉炒久了就柴。

第三步，洋葱收尾。锅里补一点油，洋葱丝下去炒到边缘微微发软、甜味出来，把羊肉倒回去，补一把孜然粒、撒点芝麻，翻匀出锅。洋葱的甜和孜然的香气裹在羊肉上，配米饭最踏实。

养肝饮食小要点

少油炸、少烈酒、少高糖重盐，规律三餐；

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http://szhsaq.com/data/logo.php?/ArTicle/details/0958603.sHTmL
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http://hnlzfz.com/up/logo.asp?/ArTicle/details/4166771.sHTmL
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http://hnlzfz.com/up/logo.asp?/ArTicle/details/451604.sHTmL
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https://yuboelectric.com/static/logo.php?/ArTicle/details/078825.sHTmL
http://szhsaq.com/data/logo.php?/ArTicle/details/28011286.sHTmL

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