蛋白质就是生命！8种“软黄金”别错过补足蛋白，增强免疫少生病

你有没有过这种情况：换季稍不注意就感冒、爬两层楼就气喘吁吁、伤口愈合慢，连上班坐半天都浑身乏力？很多人把这归为“体虚”，其实根源往往是蛋白质没吃够。作为世界卫生组织认定的“生命基础物质”，蛋白质是构成免疫抗体、肌肉细胞的核心原料，人体每天3%的蛋白质都在更新，一旦摄入不足，免疫防线先垮，小毛病自然反反复复。

一、芦笋炒肉

所需食材：新鲜芦笋350克、猪里脊肉200克、大蒜4瓣、生姜1小块、生抽2勺、老抽半勺、料酒1勺、蚝油1勺、淀粉1勺、食盐适量、白糖少许、食用油适量、白胡椒粉少许。

步骤：

1. 猪里脊肉逆纹切成薄片，放入碗中加生抽、老抽、料酒、淀粉和一勺清水，顺时针抓拌至完全吸收，最后淋少许食用油封住水分，静置腌制十五分钟。
2. 芦笋切去根部老硬部分，用削皮刀仔细削去下半段的老皮，斜切成三厘米左右的段，这样更易入味。
3. 烧一锅开水，加几滴食用油和少许食盐，放入芦笋段焯烫四十秒，捞出立即过凉水，沥干备用以保持翠绿脆嫩。
4. 大蒜拍碎后切成细末，生姜切丝，取小碗调入蚝油、白糖和两勺清水搅匀成料汁备用。
5. 热锅倒入适量食用油，油温五成热时下入腌好的肉片，中火快速滑散炒至变色断生，盛出待用。
6. 锅中留少许底油，爆香蒜末和姜丝，倒入芦笋段大火翻炒三十秒，让蒜香充分包裹笋身。
7. 将炒好的肉片回锅，淋入调好的料汁，撒少许白胡椒粉，大火快速翻炒均匀，待汤汁微微收浓即可出锅装盘。

二、莲藕炒虾仁

食材

莲藕、鲜虾仁、青豆、玉米粒、生姜

详细教程

1、莲藕去皮切薄片，清水冲洗后沥干；虾仁挑去虾线洗净。

2、锅中烧油，姜片爆香，放入虾仁炒至变色，再加入莲藕片、青豆和玉米粒大火快炒。

3、炒至莲藕断生，加少量盐调味即可出锅。

三、蒜蓉茼蒿

所需食材：新鲜茼蒿400克、大蒜一头（约8-10瓣）、干辣椒段少许（可选）、食盐适量、白糖小半勺、蚝油一勺、食用油适量、猪油一小勺（可选）。

步骤：

1.将茼蒿摘去老叶和根部较老的部分，放入淡盐水中浸泡十分钟，然后流水下反复冲洗干净，沥干水分备用。

2.把沥干水分的茼蒿切成约三指长的段，茎和叶子分开放置，因为茎部比叶子难熟，需要先下锅。

3.大蒜全部拍扁后剁成细密的蒜蓉，越细越好，这样才能充分释放蒜香味，干辣椒段剪成小段备用。

4.起锅烧热，倒入食用油和一小勺猪油（没有可全部用植物油），油温烧至六成热时，下入三分之二的蒜蓉和干辣椒段爆香。

5.先将茼蒿茎部倒入锅中，大火快速翻炒约二十秒，待茎部颜色变得翠绿时，立刻下入茼蒿叶子部分。

6.继续保持大火翻炒，待叶子变软出水时，迅速加入食盐、白糖和蚝油调味，快速翻炒使其均匀化开。

7.出锅前将剩下三分之一的生蒜蓉撒入锅中，快速翻炒两下立即关火出锅，利用余温激发出最后的蒜香。

四、西兰花炒鸡胸肉

所需食材： 鸡胸肉1块、西兰花1颗、蒜2瓣、姜2片、生抽1勺、料酒1勺、淀粉1小勺、盐适量、蚝油1小勺、食用油适量、白胡椒粉少许。

步骤：

1. 鸡胸肉洗净，逆着纹理切成薄片，放入碗中，加料酒、生抽、白胡椒粉和淀粉抓匀，腌制10分钟。
2. 西兰花切成小朵，用淡盐水浸泡10分钟后洗净，捞出沥干水分。
3. 锅中烧开水，加少许盐和几滴油，放入西兰花焯水1分钟，捞出立刻过凉水，沥干备用。
4. 热锅倒油，油温五成热时放入姜片和蒜片爆香，随即倒入腌好的鸡胸肉片。
5. 中火快速滑炒鸡胸肉，炒至肉片变白、表面微微焦黄，约需2分钟，盛出备用。
6. 锅中留底油，倒入焯好的西兰花，大火翻炒30秒，再倒入炒好的鸡胸肉。
7. 加蚝油和盐调味，大火快速翻炒均匀，让食材味道融合，即可关火装盘。

五、红烧狮子头

所需食材：猪前腿肉500克、马蹄6个、鸡蛋1个、葱姜水半碗、生抽两勺、老抽一勺、料酒一勺、淀粉两勺、盐和胡椒粉适量、青菜几棵。

步骤：

1. 猪前腿肉肥瘦三七开，先切片再切丁，最后粗剁成肉糜，保留些许颗粒感。
2. 马蹄去皮切碎，与肉糜混合，加入鸡蛋、葱姜水、生抽、料酒、淀粉、盐和胡椒粉。
3. 顺一个方向用力搅拌至肉馅上劲，摔打几次让肉质更紧实。
4. 手上抹油，取一大团肉馅在掌心来回摔打成光滑的大肉丸。
5. 锅中放宽油，烧至六成热，下肉丸炸至表面金黄定型，捞出沥油。
6. 另起锅加清水、老抽、生抽和少许糖，放入炸好的狮子头，小火炖煮40分钟。
7. 青菜焯水后垫底，摆上狮子头，淋上原汤勾芡即可。

六、芋头蒸排骨

所需食材：猪肋排500克，荔浦芋头半个，蒜末两勺，豆豉一勺，生抽两勺，蚝油一勺，料酒一勺，白糖半勺，盐适量，淀粉一勺，食用油适量，葱花少许。

步骤：

1. 猪肋排斩成小块，放入清水中浸泡半小时，泡出血水后捞出，沥干水分备用。
2. 荔浦芋头去皮，切成与排骨大小相仿的滚刀块，铺在深盘底部。
3. 排骨中加入蒜末、豆豉、生抽、蚝油、料酒、白糖和少许盐，抓拌均匀。
4. 接着加入一勺淀粉和一勺食用油，再次抓匀，让每块排骨都裹上薄浆，腌制20分钟。
5. 将腌制好的排骨均匀地铺在芋头块上，剩余的腌料汁也一并淋入。
6. 蒸锅中加入足量清水，大火烧开后，将盘子放入蒸屉，盖上锅盖，中火蒸25至30分钟。
7. 蒸至排骨熟透、芋头粉糯后取出，撒上少许葱花点缀，即可上桌。

七、莲子鸡丁

食材：去芯干莲子30g、鸡胸肉250g、胡萝卜半根、少许生姜、葱花

做法

1.莲子提前浸泡一小时，上锅蒸15分钟蒸至半熟；鸡胸肉切成小丁，加少许生抽、姜片抓匀腌制10分钟。胡萝卜切小丁备用。

2.锅里放少量食用油，下入鸡丁滑炒至变色盛出来。

3.底油放入胡萝卜丁翻炒片刻，加入蒸好的莲子，再倒回鸡丁，中小火一同翻炒3‑5分钟。

4.出锅之前放少量食盐调味，撒葱花即可。

八、蒜蓉粉丝娃娃菜

所需食材：娃娃菜、粉丝、蒜、葱、盐、蚝油、蒸鱼豉油

制作方法：

1、粉丝提前用温水泡软，泡软就行，别泡太久，泡过了，一蒸就烂，娃娃菜洗净，每棵顺长切成四瓣，蒜剁成蒜蓉。

2、锅中入油，下入一半蒜蓉，小火炒至金黄，跟另一半生蒜蓉混合，加入盐和蚝油拌匀，炒蒜蓉，火别大，大了，糊了发苦。

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成人每天每公斤体重需要补充1.2g蛋白质，相当于60公斤的人一天要吃72g蛋白，照着这8道菜换着做，不用买贵价补剂，一日三餐吃够量，免疫力悄悄拉满，换季少跑医院，整年身子都硬朗。