每天一碗营养汤，暖身养胃还省事，全家爱喝

汤是餐桌上的“温柔担当”——一碗热汤下肚，暖身又暖心，还能悄悄补营养。但总做一种汤难免腻，今天就分享7道“一周不重样的营养汤”，从清淡到浓郁，从家常到滋补，每天换着喝，全家都爱，做法还简单，收藏起来照着做～

周一：山药玉米排骨汤——健脾养胃，开启元气一周

周一需要一碗“温润汤”唤醒身体，山药玉米排骨汤再合适不过！排骨炖得软烂，山药绵密，玉米清甜，汤里飘着淡淡的肉香，喝一口暖到胃里，健脾又养胃，老人小孩都能喝。

做法：

- 排骨焯水去血沫，山药去皮切滚刀块（泡在水里防氧化），玉米切段。

- 砂锅里放足量热水、排骨、姜片，大火烧开转小火炖40分钟，加山药、玉米再炖20分钟，加盐调味，撒葱花即可。

营养点： 排骨补蛋白，山药健脾胃，玉米促消化，周一喝一碗，浑身都舒坦，上班都有劲。

周二：番茄金针菇肥牛汤——酸甜开胃，解腻又下饭

周二容易犯“周一综合征”？来碗酸甜的番茄金针菇肥牛汤！番茄煮出沙，汤酸甜浓郁，肥牛卷嫩到入口即化，金针菇吸饱汤汁，喝一口开胃到想配米饭，低脂不腻，减脂党也能喝。

做法：

- 番茄顶部划十字，烫去皮切小块，炒出沙后加开水煮5分钟，放金针菇煮软。

- 放肥牛卷煮至变色，加少许盐、一勺生抽、半勺糖（提鲜），撒香菜，酸辣版可加小米辣，酸香过瘾。

为啥适合周二？ 酸甜味能提神，汤里有肉有菜，喝一碗顶饱，下午工作不犯困。

周三：冬瓜丸子汤——清淡爽口，喝着没负担

周三到了“中场休息”，该给肠胃“减负”了！冬瓜丸子汤清淡不腻，手工丸子嫩到弹牙，冬瓜炖得透明，入口即化，汤清得能看见碗底，喝再多都不觉得胀，全家都适合。

做法：

- 猪肉馅加少许淀粉、盐、葱姜水搅匀（朝一个方向搅上劲），挤成小丸子，水开后小火煮浮起。

- 加冬瓜片煮10分钟，丸子和冬瓜都软了，加盐、香油，撒葱花，简单到不用看菜谱。

隐藏好处： 冬瓜利尿消水肿，丸子补充蛋白，清淡却不寡淡，晚上喝一碗，睡觉都舒服。

周四：菌菇豆腐汤——鲜掉眉毛，素食者也爱喝

周四想喝点“鲜掉眉”的汤？菌菇豆腐汤绝对惊艳！香菇、蟹味菇、白玉菇……多种菌菇煮出“黄金汤”，豆腐嫩到晃悠悠，撒点白胡椒，鲜得人直咂嘴，比肉汤还香，素食者也能大快朵颐。

做法：

- 各种菌菇洗净切好，豆腐切小块，锅里烧油爆香蒜末，放菌菇炒出香味，加开水煮5分钟。

- 放豆腐再煮3分钟，加盐、少许生抽、白胡椒，撒葱花，淋香油，鲜到能连喝3碗。

鲜的秘诀： 菌菇本身含“鲜味氨基酸”，不用加味精就够鲜，搭配豆腐的嫩，口感丰富又清爽。

周五：海带萝卜排骨汤——解腻排毒，迎接周末

周五快到周末，吃点油腻也不怕，海带萝卜排骨汤帮你“刮刮油”！排骨香而不腻，海带滑嫩，萝卜清甜，汤里带着大海的鲜和萝卜的香，喝一口解腻又排毒，为周末的聚餐“留肚子”。https://github.com/winsake/yrhvbh/blob/main/JWrRbzOEi.md
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https://github.com/acloon/qtlvok/blob/main/20260723_djWlLxxBW.md
https://github.com/joeygget/jwjuya/blob/main/20260723_rnotqtoOA.md
https://github.com/bakio89/pgdmso/blob/main/pMShjGndR.md
https://github.com/g9h5park8/uwkzrn/blob/main/aOfMIzriH.md
https://github.com/acloon/qtlvok/blob/main/HrSgQelOQ.md
https://github.com/kumina-n/oxziwz/blob/main/TxnnxqlMh.md
https://github.com/winsake/yrhvbh/blob/main/rhAfzMqLG.md
https://github.com/joeygget/jwjuya/blob/main/KSdWQxxDv.md
https://github.com/bakio89/pgdmso/blob/main/LdgBqqAHI.md
https://github.com/g9h5park8/uwkzrn/blob/main/RfGsjUtjn.md
https://github.com/acloon/qtlvok/blob/main/UKlrfYGES.md
https://github.com/kumina-n/oxziwz/blob/main/xKrFPErEA.md
https://github.com/winsake/yrhvbh/blob/main/tMKunjahg.md
https://github.com/joeygget/jwjuya/blob/main/xnlhokwbD.md
https://github.com/bakio89/pgdmso/blob/main/cThXmjJid.md
https://github.com/g9h5park8/uwkzrn/blob/main/WjdhTFylu.md
https://github.com/acloon/qtlvok/blob/main/rkaEfMGrb.md
https://github.com/kumina-n/oxziwz/blob/main/mBzJwtRBO.md
https://github.com/winsake/yrhvbh/blob/main/NQexApVnW.md
https://github.com/joeygget/jwjuya/blob/main/IUiEKuBpJ.md
https://github.com/bakio89/pgdmso/blob/main/PzwiiwUKc.md
https://github.com/g9h5park8/uwkzrn/blob/main/EeBwZhpjT.md
https://github.com/acloon/qtlvok/blob/main/AhAczXOxW.md
https://github.com/kumina-n/oxziwz/blob/main/OSBxbEsvY.md
https://github.com/winsake/yrhvbh/blob/main/YxbFnVaLv.md
https://github.com/joeygget/jwjuya/blob/main/yGUbfPrGc.md
https://github.com/bakio89/pgdmso/blob/main/QhHIdQrhE.md
https://github.com/g9h5park8/uwkzrn/blob/main/jGhtGUTHg.md
https://github.com/acloon/qtlvok/blob/main/vEgtCKCjl.md
https://github.com/kumina-n/oxziwz/blob/main/vaGqfJnUh.md
https://github.com/winsake/yrhvbh/blob/main/QkdHrASqS.md
https://github.com/joeygget/jwjuya/blob/main/xxhshhvtI.md
https://github.com/g9h5park8/uwkzrn/blob/main/LYUjsKCjg.md
https://github.com/bakio89/pgdmso/blob/main/UCOyfIErv.md
https://github.com/acloon/qtlvok/blob/main/dCxhjnjgf.md
https://github.com/kumina-n/oxziwz/blob/main/cRCObYKcD.md
https://github.com/g9h5park8/uwkzrn/blob/main/aWmtOOEUI.md
https://github.com/winsake/yrhvbh/blob/main/tjnfcMLtf.md
https://github.com/joeygget/jwjuya/blob/main/jtvpjnbnY.md
https://github.com/bakio89/pgdmso/blob/main/oUbYfOtvO.md
https://github.com/acloon/qtlvok/blob/main/bWBjWdTYm.md
https://github.com/kumina-n/oxziwz/blob/main/JSxAhUJdB.md
https://github.com/g9h5park8/uwkzrn/blob/main/KeHvzNlXB.md
https://github.com/winsake/yrhvbh/blob/main/XxylpEQMp.md
https://github.com/bakio89/pgdmso/blob/main/nQDXYJDHf.md
https://github.com/joeygget/jwjuya/blob/main/hCaaUAYYW.md
https://github.com/kumina-n/oxziwz/blob/main/ScYFdJxlK.md
https://github.com/acloon/qtlvok/blob/main/nlMhuGRIM.md
https://github.com/bakio89/pgdmso/blob/main/ervrOlSfW.md
https://github.com/winsake/yrhvbh/blob/main/ZfxfdXvsb.md
https://github.com/g9h5park8/uwkzrn/blob/main/ThUnRCGfp.md
https://github.com/joeygget/jwjuya/blob/main/dSXEPWlsi.md
https://github.com/kumina-n/oxziwz/blob/main/FZxAICWlK.md
https://github.com/acloon/qtlvok/blob/main/xvuoEFndx.md
https://github.com/bakio89/pgdmso/blob/main/oRXcGdJlv.md
https://github.com/winsake/yrhvbh/blob/main/zEvfrMKcQ.md
https://github.com/g9h5park8/uwkzrn/blob/main/cnnHvBMrj.md
https://github.com/joeygget/jwjuya/blob/main/GfbYcyIqq.md
https://github.com/acloon/qtlvok/blob/main/ilhFnAOZI.md
https://github.com/kumina-n/oxziwz/blob/main/irkOtetOc.md
https://github.com/bakio89/pgdmso/blob/main/EWxxvGOLC.md
https://github.com/winsake/yrhvbh/blob/main/OpfczzzUW.md
https://github.com/g9h5park8/uwkzrn/blob/main/iOqApjeXl.md
https://github.com/acloon/qtlvok/blob/main/ntdUSVGlZ.md
https://github.com/joeygget/jwjuya/blob/main/ZMkzWUyOd.md
https://github.com/kumina-n/oxziwz/blob/main/jIWGnxHfz.md
https://github.com/bakio89/pgdmso/blob/main/bkGrvlliW.md
https://github.com/g9h5park8/uwkzrn/blob/main/yKeNpzzFQ.md
https://github.com/winsake/yrhvbh/blob/main/OIjtKKgJW.md
https://github.com/acloon/qtlvok/blob/main/gpfQbhKMa.md
https://github.com/joeygget/jwjuya/blob/main/gqtntkzgl.md
https://github.com/kumina-n/oxziwz/blob/main/fIjvQukRM.md
https://github.com/bakio89/pgdmso/blob/main/yWSKzNXDR.md
https://github.com/g9h5park8/uwkzrn/blob/main/JWlxhUPCn.md
https://github.com/winsake/yrhvbh/blob/main/GYwkGvySz.md
https://github.com/kumina-n/oxziwz/blob/main/xxbYCUGsO.md
https://github.com/joeygget/jwjuya/blob/main/hHqpEnYEM.md
https://github.com/acloon/qtlvok/blob/main/GxVKKIVWl.md
https://github.com/bakio89/pgdmso/blob/main/pwAxYWlsC.md
https://github.com/g9h5park8/uwkzrn/blob/main/pllmIaPKk.md
https://github.com/winsake/yrhvbh/blob/main/WrsVIxhRS.md
https://github.com/kumina-n/oxziwz/blob/main/WtxSrMlnD.md
https://github.com/joeygget/jwjuya/blob/main/HhjrMArCz.md
https://github.com/acloon/qtlvok/blob/main/XrdGFEwvd.md
https://github.com/bakio89/pgdmso/blob/main/TQAnOjynA.md
https://github.com/g9h5park8/uwkzrn/blob/main/dWOXqFQcL.md
https://github.com/winsake/yrhvbh/blob/main/pFqrUgGCG.md
https://github.com/joeygget/jwjuya/blob/main/jwaJUYhlf.md
https://github.com/kumina-n/oxziwz/blob/main/WfrbYmptD.md
https://github.com/g9h5park8/uwkzrn/blob/main/QEAbeEWJk.md
https://github.com/acloon/qtlvok/blob/main/OzmCetEgO.md
https://github.com/bakio89/pgdmso/blob/main/cUGubGxxG.md
https://github.com/winsake/yrhvbh/blob/main/wLUzjIQun.md
https://github.com/joeygget/jwjuya/blob/main/LlxORJGyn.md
https://github.com/acloon/qtlvok/blob/main/IzOnqeVhI.md
https://github.com/g9h5park8/uwkzrn/blob/main/uZEwEdDSP.md
https://github.com/kumina-n/oxziwz/blob/main/SAIjdTrOw.md
https://github.com/bakio89/pgdmso/blob/main/vdhrrVAhd.md
https://github.com/winsake/yrhvbh/blob/main/LfpASoBcS.md
https://github.com/acloon/qtlvok/blob/main/YCqMKSUyb.md

做法：

- 排骨焯水，海带泡发切段，萝卜切滚刀块，砂锅里放排骨、姜片、足量水，炖1小时。

- 加海带、萝卜再炖30分钟，萝卜变软即可，加盐调味，不用加其他调料，喝的就是原汤鲜。

为啥适合周五？ 海带含膳食纤维，萝卜促消化，搭配排骨的香，解腻又滋补，为周末蓄力。

周六：鲫鱼豆腐汤——奶白浓郁，给家人补营养

周末该给家人“补补”了！鲫鱼豆腐汤炖得奶白浓郁，鲫鱼的鲜全融进汤里，豆腐吸饱汤汁，喝一口唇齿留香，蛋白质满满，老人小孩喝着长劲儿，宝妈喝了还能补奶水。

炖出奶白汤的秘诀：

- 鲫鱼处理干净，用厨房纸吸干水分，热锅冷油煎至两面金黄（煎透才出奶白汤），加开水、姜片，大火煮15分钟（汤瞬间变白）。

- 转小火炖20分钟，加豆腐块再炖10分钟，加盐、白胡椒，撒葱花，喝前滴几滴香油，鲜到跺脚。

小提醒： 鲫鱼刺多，给小孩喝可以过滤掉刺，只喝汤和豆腐，安全又营养。

周日：银耳百合莲子汤——清甜润燥，给一周收个尾

周日喝点甜汤润润燥，银耳百合莲子汤最合适！银耳炖到出胶，黏糊糊能拉丝，百合、莲子煮得软烂，加少许冰糖，甜而不齁，喝一口润到喉咙里，清热又安神，为下周攒元气。

做法：

- 银耳提前泡发撕小朵，百合、莲子泡10分钟，所有材料放进砂锅，加足量水，大火烧开转小火炖1小时。

- 炖到银耳出胶、莲子软烂，加冰糖煮5分钟融化，放凉后喝更清爽，冷藏后像“天然甜品”。

为啥选周日？ 润燥不腻，喝完肠胃舒服，晚上睡个好觉，周一又能元气满满。

一周7道汤，每天换着喝，有荤有素、有咸有甜，既照顾了营养，又不会觉得单调。其实做汤一点不麻烦，提前备好材料，扔进锅里慢慢炖，出锅前调味就行，新手也能轻松搞定。