中老年人吃这些长寿食物，难道你不是也该知道吗？小米竟然只排第三，第一名可别再错过了|健康美味|小米|山药|白萝卜|红枣|菌菇|长寿食物|黄豆|黑芝麻

我爸今年七十多，冬天一到就爱说一句话，你们年轻人只顾吃香喝辣，咱老人得把肠胃伺候明白了。我那天在厨房，给他炖了一锅白萝卜菌菇，结果一出锅他就端着碗不放下筷子，嘴里还嘟囔，真不油不腻，吃肉都不顶胃。那锅里白萝卜软糯，菌香浓，连我妈都说这比外头买的那些补品省心。

你说这事怪不怪，家常萝卜、黑芝麻、小米、山药，都是大伙每天能见着的东西，可很多人就是吃得少，吃得不对。尤其人到中年以后，养生别上来就追名贵补品，餐桌上平平常常的食材，才是长寿更靠得住的底盘。

我今天就把我家这些年反复用到的四样东西讲清楚。不是让你背养生经，是把做法、吃法和该注意的点摆出来。你想让胃舒服点，气色好点，睡得踏实点，就先从这几样开始，别嫌土，土的往往最顶事。

民间公认的四大长寿食物里，我最想先讲白萝卜。秋冬吃萝卜的说法在山东老百姓里一直很硬气，秋天白露以后，萝卜最合适。清热润燥、促消化、还能解油腻。人一上年纪，吃肉多了容易顶，吃菜少了容易燥，这萝卜就是把中间那道坎给你过了。

我家炖白萝卜从不搞花活，图的就是家常味道。用香菇和羊肚菌这套配法，是我去年冬天从老同事那学的，他说菌菇的鲜能把萝卜的淡提起来，咱老人也好入口。那一锅端上桌，配馒头、配米饭都行，尤其是吃完红烧肉那种油大的菜之后，下一口来点萝卜，肠胃就不闹了。

具体我用的就是香菇羊肚菌炖白萝卜。食材准备白萝卜一根，干香菇八朵，羊肚菌一小把，葱蒜，白米少许，八角两颗，生抽一勺，蚝油一勺，盐少许。做法也就几步：干香菇和羊肚菌先提前泡发洗净，萝卜切厚片备用；锅里倒油，下葱蒜爆香，再放入白萝卜翻炒片刻；加泡菌菇的原汤，放少许白米和两颗八角，小火焖煮十分钟；最后加生抽、蚝油和盐调味，撒葱花翻匀。吃起来萝卜软糯，菌香明显，不油腻。

说到这里得把话说透，萝卜不等于人人都猛吃。比如有人胃寒、拉肚子偏多的时候，萝卜就别当菜当饭狂炫。最稳的做法是煮熟吃，炖煮焖焍的温和，别生吃冰着来。你要是前一天吃得太油太辣，第二天来一碗萝卜菌菇汤，那种舒服感特别实在，不是鸡汤那种虚的。

第二个要讲小米。山东人吃粥不陌生，早上来点热粥，嘴里暖，胃里也暖。小米在老百姓心里有个名声，健脾养胃、温润好消化。尤其是脾胃虚弱的人，容易吃不下、容易胀气，睡前还老是翻来覆去。早餐一碗小米粥，真的能把日常状态往好处挪一点。

我家里最常见的就是苹果山药小米养脾粥。食材按比例来，小米六十克，苹果半个，山药一段，红枣五颗，枸杞一小把。做法简单到不需要多想：食材清洗干净，山药和苹果切小块，红枣去核；全倒进电饭煲，加足量清水，按煮粥模式走；程序结束后撒枸杞，焖五分钟，不用加糖也有甜味。

你会发现很多人做粥最大的问题不是不会做，是一上来就想把它做成甜品。小米粥本身就有温润口感，苹果又是天然甜，老人和孩子嘴巴更挑也能接受。想更清爽，就少放红枣或把红枣核去干净，别苦到。也有人脾胃差喜欢喝更稠的，我家做法是稠度刚好，别弄成能挂勺的那种，太稠下肚容易撑。

第三个是山药。山药这个东西，年轻人嫌它没味道，老人却觉得它是稳妥牌。药食同源的说法在中医里讲得很多，现代也常见把山药当作日常滋养食材。它的特点就是补脾养胃、固肾气，既能煮粥，也能打豆浆。很多家庭知道山药好，却不是不买，就是懒得处理，最后就又放冰箱里了。

我家解决办法也很朴素，直接做山药百合豆浆，早晚都能喝。食材是黄豆四十克，山药一百克，百合十克，清水七百毫升。黄豆提前泡好，山药去皮切段，百合洗净。把黄豆、山药、百合和清水都放进破壁机，选择豆浆模式二十五分钟。打出来的口感细腻顺滑，不用过滤，温润滋养，晚上喝也没有太大的负担。

这里我也说个我见过的坑。山药削皮容易手痒，这是很多人都知道的，但偏偏有人为了省事直接带皮蒸。结果手上那股黏腻感让人难受，孩子还容易抓挠。正确做法是先戴个手套或快刀削皮，尽量别让黏液蹭到皮肤上。喝豆浆的时候别空腹硬灌，饭后或睡前半小时来一杯更稳。要是你平时痰多、湿气重的那种状态，豆浆也别天天跟汤水一样连着喝，家常调理讲究节奏。

第四个，也是最让人意外的那位，我把黑芝麻放第一名里讲。为什么说它意外，因为很多人觉得芝麻就是做点心用的，平时图省事只撒一点点，或者拿来当调料点缀。可你真把黑芝麻当日常食物吃起来，它那种浓香和温润劲就出来了。补肝肾、润五脏、乌发润肤、延缓衰老，这些是民间常说的方向，咱先不争辩学术名词，先把日常这条路走顺。

我家做的红枣核桃黑芝麻糊，主要是给父母和孩子都端得上桌。食材准备黑芝麻六十克，糯米二十五克，核桃三块，红枣三颗，冰糖适量，清水五百毫升。红枣去核，所有食材冲洗干净。一起放进破壁机，加水，豆浆模式打好。口感绵密顺滑，醇香浓厚。有人想要好看点，就丢几颗小圆子，但我们家多数是直接喝，省事也省心。

这里要注意一个真实的点。黑芝麻好吃也容易吃多，糊类不像菜能吃几口就停，你一勺接一勺就没了。我给家里人的安排是每次一小碗，别一次半锅。尤其有的人大便偏稀，或脾胃不太稳，芝麻糊就别当主食替代。还有就是糖，冰糖能不放就少放，红枣本身就带甜，太甜反而不利于体感清爽。http://www.xj-medical.com/ArTicle/details/204818.shtml
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说到底，人到一定年纪，养生不是靠一顿两顿的神操作。它更像家里把水电煤都管住了，平时不出事，关键时刻你就少操心。你要问我最推荐的节奏，我家是把这些东西分开安排：白萝卜菌菇汤做成一周里能遇到的热汤类，小米粥做早餐底盘，山药豆浆做成中间那杯温润水，黑芝麻糊在冬天或换季的时候隔三差五来一回。这样不会把胃搞得一会儿太热一会儿太腻。