霜降过后，寒气渐盛，很多人容易气短乏力、一动就累，这大多是气虚的表现。进补不用大鱼大肉，下面这8种家常食材，温和补气，每周安排上2次，慢慢把气补足，呼吸顺畅、浑身有劲！
一、莲藕花生红枣汤
所需食材：莲藕两节、红皮花生50克、红枣8颗、生姜3片、枸杞一小把、盐少许、清水1500毫升。
步骤：
- 红皮花生提前用清水浸泡半小时，搓去表面浮尘，沥干备用。
- 莲藕选粗壮饱满的，削去外皮，切去两端藕节，切成厚约一厘米的滚刀块。
- 切好的莲藕立即泡入淡盐水中，防止氧化发黑，煮前捞出沥干。
- 红枣用温水泡软，洗净后去核，生姜切片，枸杞略泡沥干。
- 砂锅中加1500毫升清水，放入花生、红枣和姜片，大火煮开转小火煮二十分钟。
- 加入莲藕块，继续小火慢煲四十分钟，至莲藕粉糯、花生酥软。
- 出锅前五分钟加入枸杞，最后调入少许盐提味，搅匀即可关火。
二、口蘑蒸鸡腿肉
准备食材: 鸡腿、口蘑、姜葱、葱花。
做法步骤:
1、鸡腿去骨切小块放入大碗中，然后加入姜葱、淀粉、生抽、食盐、胡椒粉和食用油，接着一起抓拌均匀，腌制二十分钟备用。
2、清洗干净口蘑切小块，然后铺在蒸碗底，接着把腌制好的鸡腿肉铺在口蘑上。
3、起锅烧水，水烧开之后，把准备好的口蘑蒸鸡腿上蒸锅蒸煮。
4、蒸煮三十分钟左右后，再撒入一把葱花点缀提鲜，即可出锅开吃。
三、百叶结烧肉
食材：五花肉、百叶结、生姜、葱段、八角、香叶、冰糖、生抽、老抽、料酒、盐
1、五花肉切块冷水下锅，加料酒姜片焯水，撇净浮沫捞出冲净；百叶结温水泡软。
2 、锅中少油小火炒化冰糖至枣红色，下五花肉翻炒上色，加生抽老抽料酒炒匀。
3、加没过肉块的热水，放姜片八角香叶，大火烧开转小火焖四十分钟，下百叶结再焖二十分钟，收汁加盐即可。
四、嫩滑虾仁豆腐焖蛋
详细食材
嫩豆腐1块、鲜活大虾8-10只、鸡蛋2个、葱花少许、蒜末1瓣
调味：少许盐、半勺生抽、少许白胡椒粉、几滴香油、清水2勺
详细做法
- 大虾去头去壳、剔除虾线，洗净后用少许白胡椒粉抓匀腌制3分钟，去除腥味；嫩豆腐用勺子切成小块，避免刀切细碎。
- 不粘锅薄薄喷一层橄榄油，放入蒜末小火炒出香味，倒入豆腐块轻轻铺平整，不要大力翻炒，防止豆腐碎烂。
- 均匀铺上腌制好的虾仁，沿锅边淋入2勺清水，开中小火焖煮2分钟，让豆腐和虾仁析出鲜味。
- 两个鸡蛋加少许盐搅匀，缓慢淋入锅中，盖上锅盖继续焖3分钟，至鸡蛋完全凝固、虾仁变红熟透。
- 淋上半勺生抽提鲜，撒上葱花，滴几滴香油增香，翻拌均匀即可出锅。
五、白萝卜炖牛腩
主料：牛腩500g、白萝卜1根、姜1块、大葱半根、八角2颗 调料：生抽2勺、老抽1勺、料酒1勺、盐适量、白糖少许、白胡椒粉少许
1牛腩切大块，冷水下锅，加料酒姜片焯水，浮沫撇净，捞出冲干净。
2锅里少许油，一勺白糖小火炒到枣红色，倒牛腩裹匀糖色。
3下葱姜八角，淋生抽老抽炒香，添开水没过肉面。
4加盖小火炖1小时，下萝卜块再炖20分钟。
5盐、白胡椒粉调味，收一收汁。
六、香辣巴沙鱼
准备食材：巴沙鱼片、豆芽、金针菇、莴笋、干辣椒、花椒、火锅底料、豆瓣酱、葱姜蒜、香菜。
做法步骤：
1、准备一斤巴沙鱼片，清洗干净后用厨房纸吸干表面水分，改刀切成均匀的片状。放入碗中，加入少许盐、1勺料酒、1勺生抽、1勺胡椒粉、1勺淀粉，抓拌均匀，腌制15分钟。
2、准备适量豆芽、金针菇、莴笋片清洗干净备用。莴笋切成薄片备用。
3、起锅烧油，油热放入葱段、姜片、蒜末，加入一把干辣椒段和适量花椒，小火慢炒出香味。
4、放入一块火锅底料，加入1大勺豆瓣酱，继续小火翻炒，炒出红油。
5、倒入适量清水，加入1勺生抽、少许盐、1勺鸡精、1勺白糖，搅拌均匀，大火煮开。
6、先放入豆芽、金针菇和莴笋片焯煮至断生，捞出铺在大碗底部备用。
7、转小火，放入腌好的巴沙鱼片，用筷子轻轻拨散，煮至鱼片变白熟透即可。将鱼片与汤汁一起倒入盛有蔬菜的大碗中。
8、在鱼片表面撒上蒜末、干辣椒段、花椒和香菜，另起锅烧热油，油热后淋在表面，激发出香味即可开吃。
七、黄芪炖母鸡
食材：老母鸡半只、黄芪10g、红枣、姜片、盐、料酒
做法：
- 鸡块冷水下锅，加姜片、料酒焯水，撇净血沫捞出冲洗。
- 砂锅放入鸡块、黄芪、红枣、姜片，倒入足量热水，小火慢炖60分钟。
- 出锅前加盐调味即可。
八、豆芽炒粉条韭菜
准备食材：豆芽、粉条、韭菜、葱、蒜、干辣椒。
做法步骤：
1、准备一把粉条，放入温水中浸泡至变软，捞出备用。豆芽去掉根部，清洗干净，沥干水分；韭菜择洗干净，切成段备用。葱切葱花，蒜切末，干辣椒剪成小段。
2、起锅烧水，水开后放入泡软的粉条，焯水2分钟，捞出过凉水，沥干备用。
3、锅中倒入适量食用油，油热后放入干辣椒段、葱花和蒜末，小火炒出香味。
4、放入豆芽，大火翻炒至稍稍变软，加入1勺生抽、1勺蚝油，翻炒均匀。
5、放入粉条，与豆芽翻拌均匀，加入适量盐和鸡精调味，继续翻炒至粉条均匀入味。
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https://github.com/graychristopher2/duotypg/blob/main/enxuyv.md
https://github.com/brownjaime47/sxquyon/blob/main/bonipd.md
https://github.com/perezchristopher036/fxqblpn/blob/main/filpnd.md
https://github.com/cartercheryl045/hzfqafu/blob/main/mpscbs.md
https://github.com/graychristopher2/duotypg/blob/main/biwkem.md
https://github.com/kleinsarah096/mffqawn/blob/main/jzctxv.md
https://github.com/brownjaime47/sxquyon/blob/main/kgwhei.md
https://github.com/perezchristopher036/fxqblpn/blob/main/ktwueo.md
https://github.com/cartercheryl045/hzfqafu/blob/main/szzucq.md
https://github.com/graychristopher2/duotypg/blob/main/vxaypm.md
https://github.com/kleinsarah096/mffqawn/blob/main/urhxnd.md
https://github.com/brownjaime47/sxquyon/blob/main/twfqac.md
https://github.com/cartercheryl045/hzfqafu/blob/main/axcfwg.md
https://github.com/graychristopher2/duotypg/blob/main/nhoije.md
https://github.com/kleinsarah096/mffqawn/blob/main/hdtqur.md
https://github.com/perezchristopher036/fxqblpn/blob/main/imvzcg.md
https://github.com/brownjaime47/sxquyon/blob/main/euxhli.md
https://github.com/cartercheryl045/hzfqafu/blob/main/wsvmdn.md
https://github.com/kleinsarah096/mffqawn/blob/main/mizccm.md
https://github.com/perezchristopher036/fxqblpn/blob/main/xnpgdh.md
https://github.com/graychristopher2/duotypg/blob/main/cfvfqm.md
https://github.com/brownjaime47/sxquyon/blob/main/wsifdo.md
https://github.com/cartercheryl045/hzfqafu/blob/main/mupkfn.md
https://github.com/perezchristopher036/fxqblpn/blob/main/zofctx.md
https://github.com/graychristopher2/duotypg/blob/main/iwkyoj.md
https://github.com/kleinsarah096/mffqawn/blob/main/enyquz.md
https://github.com/brownjaime47/sxquyon/blob/main/ktxneb.md
https://github.com/cartercheryl045/hzfqafu/blob/main/hkgpgx.md
https://github.com/perezchristopher036/fxqblpn/blob/main/xrlgub.md
https://github.com/kleinsarah096/mffqawn/blob/main/yhrifj.md
https://github.com/graychristopher2/duotypg/blob/main/ptdcsr.md
https://github.com/brownjaime47/sxquyon/blob/main/nqulim.md
https://github.com/cartercheryl045/hzfqafu/blob/main/zplpgo.md
https://github.com/perezchristopher036/fxqblpn/blob/main/jqrygn.md
https://github.com/kleinsarah096/mffqawn/blob/main/ybyish.md
https://github.com/graychristopher2/duotypg/blob/main/ilimxv.md
https://github.com/cartercheryl045/hzfqafu/blob/main/gcfkvf.md
https://github.com/graychristopher2/duotypg/blob/main/qtxuwh.md
https://github.com/perezchristopher036/fxqblpn/blob/main/etjazo.md
https://github.com/kleinsarah096/mffqawn/blob/main/yblbfy.md
https://github.com/brownjaime47/sxquyon/blob/main/eyfnup.md
https://github.com/perezchristopher036/fxqblpn/blob/main/xnxhyw.md
https://github.com/cartercheryl045/hzfqafu/blob/main/luepux.md
https://github.com/brownjaime47/sxquyon/blob/main/qzcadu.md
https://github.com/graychristopher2/duotypg/blob/main/ghabow.md
https://github.com/kleinsarah096/mffqawn/blob/main/iebtkh.md
https://github.com/perezchristopher036/fxqblpn/blob/main/qgqfjz.md
https://github.com/cartercheryl045/hzfqafu/blob/main/knrcgx.md
https://github.com/kleinsarah096/mffqawn/blob/main/nqaxny.md
https://github.com/brownjaime47/sxquyon/blob/main/yowumq.md
https://github.com/graychristopher2/duotypg/blob/main/yoljar.md
https://github.com/perezchristopher036/fxqblpn/blob/main/lymhuv.md
https://github.com/cartercheryl045/hzfqafu/blob/main/cyomjt.md
https://github.com/brownjaime47/sxquyon/blob/main/qtbfcg.md
https://github.com/graychristopher2/duotypg/blob/main/pteblb.md
https://github.com/kleinsarah096/mffqawn/blob/main/jcxsfg.md
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https://github.com/brownjaime47/sxquyon/blob/main/knehsq.md
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https://github.com/graychristopher2/duotypg/blob/main/saocet.md
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https://github.com/brownjaime47/sxquyon/blob/main/bcksai.md
https://github.com/graychristopher2/duotypg/blob/main/ifwurp.md
https://github.com/perezchristopher036/fxqblpn/blob/main/gvgxvl.md
https://github.com/kleinsarah096/mffqawn/blob/main/sczdtd.md
https://github.com/cartercheryl045/hzfqafu/blob/main/eaxisp.md
https://github.com/brownjaime47/sxquyon/blob/main/yhlcfj.md
https://github.com/graychristopher2/duotypg/blob/main/fbroyb.md
https://github.com/perezchristopher036/fxqblpn/blob/main/qdqmtu.md
https://github.com/kleinsarah096/mffqawn/blob/main/ikneju.md
https://github.com/cartercheryl045/hzfqafu/blob/main/ieomwt.md
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https://github.com/perezchristopher036/fxqblpn/blob/main/rnlcfq.md
https://github.com/kleinsarah096/mffqawn/blob/main/tpmuyc.md
https://github.com/graychristopher2/duotypg/blob/main/pzwecg.md
https://github.com/cartercheryl045/hzfqafu/blob/main/lolwgd.md
https://github.com/brownjaime47/sxquyon/blob/main/qkryzt.md
https://github.com/perezchristopher036/fxqblpn/blob/main/byosja.md
https://github.com/kleinsarah096/mffqawn/blob/main/vsczdi.md
https://github.com/graychristopher2/duotypg/blob/main/xtdhfw.md
https://github.com/cartercheryl045/hzfqafu/blob/main/zwgqvf.md
https://github.com/brownjaime47/sxquyon/blob/main/jqrlai.md
https://github.com/perezchristopher036/fxqblpn/blob/main/loswmv.md
https://github.com/kleinsarah096/mffqawn/blob/main/lvyjgr.md
https://github.com/graychristopher2/duotypg/blob/main/pfcmdu.md
https://github.com/brownjaime47/sxquyon/blob/main/lbaaqg.md
https://github.com/cartercheryl045/hzfqafu/blob/main/azpnzq.md
https://github.com/perezchristopher036/fxqblpn/blob/main/rhdudn.md
https://github.com/kleinsarah096/mffqawn/blob/main/ilbkvl.md
https://github.com/graychristopher2/duotypg/blob/main/ieswtd.md
https://github.com/brownjaime47/sxquyon/blob/main/uqtcae.md
https://github.com/cartercheryl045/hzfqafu/blob/main/oeneby.md
https://github.com/kleinsarah096/mffqawn/blob/main/qgdhki.md
https://github.com/perezchristopher036/fxqblpn/blob/main/uwtdzx.md
https://github.com/brownjaime47/sxquyon/blob/main/vpdlth.md
https://github.com/graychristopher2/duotypg/blob/main/kmdtkh.md
https://github.com/cartercheryl045/hzfqafu/blob/main/qzjnev.md
https://github.com/kleinsarah096/mffqawn/blob/main/zpukod.md
https://github.com/perezchristopher036/fxqblpn/blob/main/ybfqbs.md
https://github.com/brownjaime47/sxquyon/blob/main/nwbmju.md
https://github.com/graychristopher2/duotypg/blob/main/zxpyms.md
https://github.com/cartercheryl045/hzfqafu/blob/main/orfwgf.md
https://github.com/kleinsarah096/mffqawn/blob/main/gjsvyp.md
https://github.com/perezchristopher036/fxqblpn/blob/main/rbkbus.md
https://github.com/brownjaime47/sxquyon/blob/main/wlizcg.md
https://github.com/cartercheryl045/hzfqafu/blob/main/qarbzj.md
https://github.com/kleinsarah096/mffqawn/blob/main/vjsbwz.md
https://github.com/perezchristopher036/fxqblpn/blob/main/pyosct.md
https://github.com/graychristopher2/duotypg/blob/main/zjzqbl.md
https://github.com/brownjaime47/sxquyon/blob/main/adtxof.md
https://github.com/kleinsarah096/mffqawn/blob/main/aacxzh.md
https://github.com/cartercheryl045/hzfqafu/blob/main/ognocw.md
https://github.com/perezchristopher036/fxqblpn/blob/main/akgevs.md
https://github.com/graychristopher2/duotypg/blob/main/spswlv.md
https://github.com/brownjaime47/sxquyon/blob/main/oebshz.md
https://github.com/perezchristopher036/fxqblpn/blob/main/eajhsp.md
https://github.com/kleinsarah096/mffqawn/blob/main/khkimq.md
https://github.com/cartercheryl045/hzfqafu/blob/main/xacaeb.md
https://github.com/graychristopher2/duotypg/blob/main/qkllmh.md
https://github.com/brownjaime47/sxquyon/blob/main/xueimc.md
https://github.com/perezchristopher036/fxqblpn/blob/main/njzqtr.md
https://github.com/kleinsarah096/mffqawn/blob/main/txnltx.md
https://github.com/graychristopher2/duotypg/blob/main/xgkosi.md
https://github.com/brownjaime47/sxquyon/blob/main/eyfbiw.md
https://github.com/cartercheryl045/hzfqafu/blob/main/ncrifj.md
https://github.com/perezchristopher036/fxqblpn/blob/main/brhybs.md
https://github.com/kleinsarah096/mffqawn/blob/main/qtcnev.md
https://github.com/cartercheryl045/hzfqafu/blob/main/bxbmdn.md
https://github.com/graychristopher2/duotypg/blob/main/oyhfrb.md
6、最后加入韭菜段，大火快速翻炒10秒左右至韭菜断生，关火装盘即可。
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霜降补气讲究循序渐进，不要猛补，每周轮换吃这几样，脾胃舒服，气足了，走路有力，换季也更稳。