惊蛰以后饮食以清淡为主--长沙美食网

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惊蛰以后饮食以清淡为主

http://eat.csonline.com.cn 2007年03月09日10时44分星辰美食网

　　已过惊蛰，天气明显变暖，饮食应该由冬季的厚味转变为清温平淡，多食用一些新鲜蔬菜及蛋白质丰富的食物，如春笋、菠菜、芹菜、鸡、蛋、牛奶等，以防风多物燥，口唇干裂，增强体质抵御病菌的侵袭。

　　●虾仁菠菜

　　原料：菠菜500克、虾仁100克、笋50克。

　　做法：1、将菠菜切成6厘米的段，笋切丝，分别焯水。虾仁用蛋清、味精、精盐拌匀，蘸上干淀粉；2、油四成热，放入虾仁划散，倒入漏勺沥尽油；3、油热，放入菠菜、笋片、精盐，翻炒后加入虾仁、味精，淋上明油即可。

　　营养功效：菠菜是世界卫生组织推荐的最佳健脑食品之一，含有较多的蛋白质、多种维生素及矿物质，能清热泄火，具有抗衰老，防止大脑老化的作用。虾中含有丰富的镁，有利于对心脏的保护及预防高血压。

　　提示：菠菜含有草酸，影响人体对钙的吸收，食用时要在开水里焯一下。

　　●荸荠炖鸡

　　原料：嫩鸡一只约500克、荸荠白250克、芹菜适量。

　　做法：1、将嫩鸡切成小块，在开水中焯一下，捞出沥尽水，荸荠对半切开，芹菜切成小段；2、水开放入鸡块、荸荠、精盐、生姜、料酒，用慢火炖熟，加入芹菜、味精、胡椒粉即可。

　　营养功效：荸荠含有蛋白质、脂肪、碳水化合物、粗纤维、钙、磷、铁等营养物质，有清热利咽、化痰止渴、开胃消食、益气明目的功用，对上火、嗓子发炎，口舌生疮等症有治疗作用。鸡肉有温中益气、补虚填精、健脾胃、活血脉、强筋骨的功效。

　　提示：1、鸡肉是中国人膳食结构中脂肪和磷脂的重要来源之一；2、荸荠自古有地下雪梨之美誉，北方人视之为江南人参。既可作为水果，又可作蔬菜，是大众喜爱的时令之品。

　　●黄豆芽猪肝粉丝汤

　　原料：猪肝250克、黄豆芽250克、水发粉丝200克、青蒜叶20克。

　　做法：1、将猪肝切成片，加料酒、精盐拌匀，黄豆芽摘去根；2、油八成热，投入葱姜煸香，倒入猪肝煸炒至六成熟盛起沥干油待；3、油热，倒入黄豆芽煸炒至五成熟，加入少许生抽、精盐，白糖、适量清水、粉丝，烧开后加入猪肝、青蒜叶、味精即可。

　　营养功效：猪肝蛋白质、铁、矿物质等含量丰富具有补肝养血、明目的功效。黄豆芽既保存了大豆的营养成分，又增加了维生C的营养成分，能清热利湿，有美容和延年益寿的功用。

　　提示：1、煸炒猪肝时要大火，沥干油，否则将影响汤汁的口味；2、春天多食用黄豆芽有利健康。

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