心脏决定寿命！建议中老年人：冬天，常吃这8样，心脏越来越年轻

在寒冷的冬天，中老年人的心脏面临着更大的挑战。合理的饮食对于呵护心脏健康至关重要。下面为大家介绍8道适合中老年人冬天食用、有益心脏健康的菜品及其详细做法。

一、香辣手撕平菇

食材准备：平菇、大蒜、小米辣、香菜、生抽、蚝油、辣椒面

制作步骤：

1. 平菇洗净，顺着纹理撕成小条。锅里烧水，水开下平菇，焯烫一分钟左右，捞出后一定要用力挤干水分，这是口感好的关键。

2. 多准备点蒜末和小米辣圈，香菜洗净切段。喜欢吃辣可以多放小米辣。

3. 锅烧热倒油，先下蒜末和小米辣，小火炒出香味。注意火候，别把蒜炒焦了，否则会有苦味。

4. 转大火，倒入挤干水的平菇，快速翻炒。然后加入两勺生抽、一勺蚝油和一勺辣椒面，炒匀炒香。最后关火，撒入香菜段，利用余温翻拌均匀即可。口感像肉，香辣过瘾。

二、肉沫豆腐

食材：豆腐1块、猪肉馅200克、生姜2片、大蒜2瓣、生抽2勺、蚝油1勺、盐适量、淀粉1勺、食用油适量、清水少许

做法：

1、豆腐切成小块，放入沸水中焯一下去除豆腥味，捞出沥干；生姜切丝，大蒜切末。

2、锅中倒适量食用油烧热，放入姜丝、蒜末爆香，倒入猪肉馅，大火快速炒散至变色。

3、淋入生抽、蚝油，翻炒均匀后加入少许清水，大火烧开。

4、放入豆腐块，转小火慢炖10分钟，至豆腐入味，用淀粉加清水调成水淀粉，淋入锅中勾芡。

5、加适量盐调味，翻炒均匀即可出锅。

三、蒜苔木耳炒肉末

食材：

肉末、蒜苔、木耳、小米辣（孩子不吃辣可不放）

做法：

1、猪肉洗净切成肉末，蒜苔和木耳洗净切丁。

2、热油炒熟肉末，加老抽、生抽调味调色盛出。

3、肉末剩下油，下入蒜苔炒熟，加入木耳，肉末回锅，加入小米辣圈，将食材翻炒均匀，加盐和鸡精调味即可。

四、毛豆炒肉

准备：毛豆仁一小碗，瘦肉一小块，红椒一个，蒜两瓣，姜一小块，生抽、料酒、盐、油、淀粉各少许

做法步骤：

1. 毛豆先用水焯两三分钟，捞出来沥干，这样颜色翠绿，也容易熟。

2. 猪肉切片，用料酒、生抽和一点点淀粉抓匀，腌上一刻钟，肉会更嫩。

3. 红椒切小块，蒜和姜切末。

4. 锅里放油，先把腌好的肉片炒到变色，盛出来。

5. 用锅里的底油，爆香姜蒜末。

6. 下毛豆和红椒块翻炒一会儿，再倒回肉片一起炒。

7. 最后加点盐调个味，翻匀就能装盘了。有荤有素，下饭得很。

五、口蘑炒牛肉

准备食材：

牛里脊200克、口蘑10个（约200克）、葱姜少许

蛋清1个、淀粉1勺、生抽1勺、盐少许、食用油适量

详细做法：

1. 牛里脊逆着纹路切成薄片，加1个蛋清、1勺淀粉、半勺生抽，抓匀腌15分钟，这样炒出来的牛肉才嫩。

2. 口蘑洗净，切成厚片；葱姜切成末备用。

3. 锅里倒油烧热，放入腌好的牛肉片，大火快速翻炒到变色，立刻盛出来，别炒太久，不然牛肉会老。

4. 锅里留底油，放入葱姜末爆香，倒入口蘑片，翻炒到口蘑变软出水。

5. 把炒好的牛肉片倒回锅里，加半勺生抽和少许盐调味，翻炒均匀，出锅！

六、香煎鸡胸肉

食材准备：鸡胸肉、生抽、料酒、淀粉、黑胡椒粉、葱花

制作步骤：

1. 鸡胸肉逆纹切成厚片，用刀背轻轻拍打，让肉质更加松软。

2. 加入生抽、料酒、淀粉、黑胡椒粉，充分抓匀后腌制20分钟。

3. 平底锅刷薄油，烧热后放入鸡胸肉，中小火慢煎防止外焦里生。

4. 煎至两面金黄，用筷子能轻松穿透即可，撒上黑胡椒和葱花出锅。

七、西红柿鸡蛋汤

食材：西红柿2个、鸡蛋2个、葱花、盐、香油、食用油。

做法：

1. 西红柿洗净，顶部划十字刀，用开水烫一下，去皮切块。

2. 鸡蛋打入碗中，搅拌均匀。

3. 锅中热油，放入西红柿块翻炒出汁。

4. 加入适量清水，大火烧开。

5. 慢慢倒入鸡蛋液，搅拌成蛋花。

6. 加入盐调味，淋上香油，撒上葱花。

八、南瓜浓汤

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https://github.com/jershorsk/him4o/issues/74
https://github.com/banicioce1984/xe6ih/issues/74
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https://github.com/jershorsk/him4o/issues/63
https://github.com/1bhemper89/ksell/issues/63
https://github.com/nnib-bekeq/4472x/issues/64
https://github.com/dev-o-zalpemint/zebpd/issues/61
https://github.com/down5hos/7o6ep/issues/60
https://github.com/dleonkrime/c120v/issues/63
https://github.com/ppedul/7383n/issues/64
https://github.com/nlose5ongin8/w8h45/issues/63
https://github.com/anuzeanu/0a3ff/issues/62
https://github.com/feat-boot/8czxb/issues/62
https://github.com/jordaniyan/tcw0j/issues/63
https://github.com/cottlecoolld6/0mjq7/issues/63
https://github.com/telgrey/th4gj/issues/64
https://github.com/devisionmediciel/2x215/issues/62
https://github.com/bocasp/qi5tr/issues/62
https://github.com/upenbale/pmiji/issues/63
https://github.com/1freodiuxia/9d3fu/issues/62
https://github.com/elharshaltwanson/ld1xs/issues/62
https://github.com/woldze/33ykc/issues/63
https://github.com/vieward3/vxsrj/issues/63
https://github.com/evewrin720/ajrl3/issues/63
https://github.com/choorn8bell3/boryh/issues/62
https://github.com/tendlogdedloverw/m3uxo/issues/63
https://github.com/gleisedecalixen/raad6/issues/64
https://github.com/seur82/o9p7u/issues/62
https://github.com/bribodje/50lke/issues/63
https://github.com/impasriaas/7ykao/issues/62
https://github.com/vindliboton/wwday/issues/63
https://github.com/lord097/cvcjr/issues/62
https://github.com/hmshawbuchart/7qrc6/issues/62
https://github.com/benczyb/mog4p/issues/62
https://github.com/brownsard/hc5lw/issues/61
https://github.com/jershorsk/him4o/issues/62
https://github.com/beet9fra/hi8wv/issues/63
https://github.com/banicioce1984/xe6ih/issues/62
https://github.com/yoejunnn/z287y/issues/62
https://github.com/dev-o-zalpemint/zebpd/issues/60
https://github.com/anuzeanu/0a3ff/issues/61
https://github.com/nlose5ongin8/w8h45/issues/62
https://github.com/dleonkrime/c120v/issues/62
https://github.com/nnib-bekeq/4472x/issues/63
https://github.com/ppedul/7383n/issues/63
https://github.com/1bhemper89/ksell/issues/62
https://github.com/down5hos/7o6ep/issues/59
https://github.com/telgrey/th4gj/issues/63
https://github.com/jordaniyan/tcw0j/issues/62
https://github.com/feat-boot/8czxb/issues/61
https://github.com/upenbale/pmiji/issues/62
https://github.com/woldze/33ykc/issues/62
https://github.com/devisionmediciel/2x215/issues/61
https://github.com/cottlecoolld6/0mjq7/issues/62
https://github.com/elharshaltwanson/ld1xs/issues/61
https://github.com/vieward3/vxsrj/issues/62
https://github.com/bocasp/qi5tr/issues/61
https://github.com/seur82/o9p7u/issues/61
https://github.com/tendlogdedloverw/m3uxo/issues/62
https://github.com/evewrin720/ajrl3/issues/62
https://github.com/bribodje/50lke/issues/62
https://github.com/gleisedecalixen/raad6/issues/63
https://github.com/choorn8bell3/boryh/issues/61
https://github.com/1freodiuxia/9d3fu/issues/61
https://github.com/benczyb/mog4p/issues/61
https://github.com/hmshawbuchart/7qrc6/issues/61
https://github.com/vindliboton/wwday/issues/62
https://github.com/impasriaas/7ykao/issues/61
https://github.com/dev-o-zalpemint/zebpd/issues/59
https://github.com/brownsard/hc5lw/issues/60
https://github.com/jershorsk/him4o/issues/61
https://github.com/beet9fra/hi8wv/issues/62
https://github.com/anuzeanu/0a3ff/issues/60
https://github.com/lord097/cvcjr/issues/61
https://github.com/yoejunnn/z287y/issues/61
https://github.com/ppedul/7383n/issues/62
https://github.com/nlose5ongin8/w8h45/issues/61
https://github.com/banicioce1984/xe6ih/issues/61
https://github.com/dleonkrime/c120v/issues/61
https://github.com/nnib-bekeq/4472x/issues/62
https://github.com/1bhemper89/ksell/issues/61
https://github.com/telgrey/th4gj/issues/62
https://github.com/down5hos/7o6ep/issues/58
https://github.com/cottlecoolld6/0mjq7/issues/61
https://github.com/jordaniyan/tcw0j/issues/61
https://github.com/woldze/33ykc/issues/61
https://github.com/upenbale/pmiji/issues/61
https://github.com/elharshaltwanson/ld1xs/issues/60
https://github.com/feat-boot/8czxb/issues/60
https://github.com/evewrin720/ajrl3/issues/61
https://github.com/seur82/o9p7u/issues/60
https://github.com/1freodiuxia/9d3fu/issues/60
https://github.com/bribodje/50lke/issues/61
https://github.com/gleisedecalixen/raad6/issues/62
https://github.com/vieward3/vxsrj/issues/61
https://github.com/devisionmediciel/2x215/issues/60
https://github.com/bocasp/qi5tr/issues/60
https://github.com/benczyb/mog4p/issues/60
https://github.com/brownsard/hc5lw/issues/59
https://github.com/vindliboton/wwday/issues/61
https://github.com/choorn8bell3/boryh/issues/60
https://github.com/lord097/cvcjr/issues/60
https://github.com/tendlogdedloverw/m3uxo/issues/61
https://github.com/anuzeanu/0a3ff/issues/59
https://github.com/banicioce1984/xe6ih/issues/60
https://github.com/beet9fra/hi8wv/issues/61
https://github.com/hmshawbuchart/7qrc6/issues/60
https://github.com/jershorsk/him4o/issues/60
https://github.com/dleonkrime/c120v/issues/60
https://github.com/impasriaas/7ykao/issues/60
https://github.com/ppedul/7383n/issues/61
https://github.com/1bhemper89/ksell/issues/60
https://github.com/dev-o-zalpemint/zebpd/issues/58
https://github.com/nlose5ongin8/w8h45/issues/60
https://github.com/nnib-bekeq/4472x/issues/61
https://github.com/yoejunnn/z287y/issues/60
https://github.com/cottlecoolld6/0mjq7/issues/60
https://github.com/down5hos/7o6ep/issues/57
https://github.com/woldze/33ykc/issues/60
https://github.com/jordaniyan/tcw0j/issues/60
https://github.com/telgrey/th4gj/issues/61
https://github.com/upenbale/pmiji/issues/60
https://github.com/seur82/o9p7u/issues/59
https://github.com/1freodiuxia/9d3fu/issues/59
https://github.com/bribodje/50lke/issues/60
https://github.com/gleisedecalixen/raad6/issues/61
https://github.com/vieward3/vxsrj/issues/60
https://github.com/devisionmediciel/2x215/issues/59
https://github.com/elharshaltwanson/ld1xs/issues/59
https://github.com/bocasp/qi5tr/issues/59
https://github.com/feat-boot/8czxb/issues/59
https://github.com/evewrin720/ajrl3/issues/60
https://github.com/choorn8bell3/boryh/issues/59
https://github.com/lord097/cvcjr/issues/59
https://github.com/brownsard/hc5lw/issues/58
https://github.com/tendlogdedloverw/m3uxo/issues/60
https://github.com/nlose5ongin8/w8h45/issues/59
https://github.com/ppedul/7383n/issues/60
https://github.com/banicioce1984/xe6ih/issues/59
https://github.com/jershorsk/him4o/issues/59
https://github.com/1bhemper89/ksell/issues/59
https://github.com/dleonkrime/c120v/issues/59
https://github.com/impasriaas/7ykao/issues/59
https://github.com/nnib-bekeq/4472x/issues/60

食材：南瓜200克、牛奶适量、奶油适量、盐、黑胡椒。

做法：

1. 南瓜去皮去籽，切块，蒸熟后放入搅拌机中，加入适量牛奶，搅拌成细腻的糊状。

2. 将南瓜糊倒入锅中，加入奶油，小火加热，不断搅拌。

3. 加入适量盐和黑胡椒调味，煮至浓稠即可。

中老年人在冬天常吃这些菜品，既能补充营养，又有助于呵护心脏健康，让心脏越来越年轻。赶快动手做起来吧！