大寒一過，菜市場里的老李頭又開始念叨他的養(yǎng)生經(jīng)："這節(jié)氣吃錯肉，開春準(zhǔn)后悔！"豬肉太膩、鴨肉太涼，中老年人的腸胃就像冬天的老水管，得用溫潤的食材慢慢滋養(yǎng)。今天就跟您分享三種菜，花錢不多營養(yǎng)足，讓您暖暖和和把冬過。

一、白菜：北方人的"越冬神器"有講究

張大媽每年囤百斤白菜不是沒道理，但老輩人說的"白菜豆腐保平安"得換個新吃法。研究發(fā)現(xiàn)，大白菜外層綠葉的β-胡蘿卜素含量是內(nèi)層的4倍，以前剝掉的老幫子才是寶貝。

推薦吃法：取中層嫩葉做醋溜白菜，外層老葉切絲曬成干菜。冬天抓把白菜干燉豆腐，比鮮菜還香。王爺爺?shù)拿胤绞羌由孜r皮，鈣質(zhì)和鮮味一起補(bǔ)。注意別學(xué)年輕人拌沙拉，寒性太大，熱炒燉煮才是中老年人的正確打開方式。

二、芋頭：被低估的"地下人參"

菜販子總把芋頭堆在角落，殊不知這"土疙瘩"藏著大學(xué)問。芋頭的黏液蛋白能在胃里形成保護(hù)膜，特別適合吃降壓藥胃不舒服的老人。福建人做芋泥要放豬油，咱們改良成更健康的吃法。

黃金搭配：芋頭蒸熟壓成泥，混入三分之一的山藥泥，撒上烤香的核桃碎。李阿姨說這樣吃了一個月，原來像老樹皮的手背居然潤了不少。關(guān)鍵是要選荔浦芋頭，蒸的時候墊片紫蘇葉，去麻還增香。

三、茴香菜：廚房里的"暖胃戰(zhàn)士"

這菜在北方常被當(dāng)成調(diào)料，其實茴香球的鉀含量是香蕉的2倍，莖葉里的茴香腦還能促進(jìn)消化液分泌。

創(chuàng)新做法：嫩茴香切碎煎蛋餅，老桿別扔，和鯽魚燉湯去腥又暖身。有個小竅門：炒之前用淡鹽水泡10分鐘，怪味去無蹤。馬姐最近發(fā)明了茴香小米粥，說比吃胃藥還舒服，喝完打嗝都是暖暖的香氣。

四、替代方案：這樣吃更過癮

知道您要說"光吃菜嘴里淡"，給您備好了改良方案：

饞豬肉時：用杏鮑菇切厚片，先煎后紅燒，口感賽過紅燒肉

想喝鴨湯：換成童子雞燉蘑菇，加兩片當(dāng)歸，溫補(bǔ)不上火

必須吃肉時：選羊肉餡包餃子，拌入等量的芹菜末解膩

關(guān)鍵提醒：這三樣菜市場都能輕松買到，但處理有講究。白菜要選沉手的，芋頭要挑帶泥的，茴香則認(rèn)準(zhǔn)葉片挺括的。

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https://avg.163.com/topic/detail/9345475
https://avg.163.com/topic/detail/9345458
https://avg.163.com/topic/detail/9345469
https://avg.163.com/topic/detail/9345508
https://avg.163.com/topic/detail/9345504
https://avg.163.com/topic/detail/9345509
https://avg.163.com/topic/detail/9345496
https://avg.163.com/topic/detail/9345479
https://avg.163.com/topic/detail/9345494
https://avg.163.com/topic/detail/9345507
https://avg.163.com/topic/detail/9345505

五、冬季飲食的三大禁忌

別學(xué)年輕人吃燙食，65℃以上食物會燙傷食道黏膜

腌菜可以吃，但要和鮮菜1:3搭配，泡夠20天亞硝酸鹽才安全

下午四點(diǎn)后少吃利尿食物，免得起夜著涼