深秋到，少吃瓜多吃这5道菜！第3道最养人，高蛋白暖身，安稳迎冬

昨天在菜市场碰见邻居王婶，她手里拎着半个西瓜。

摊主大姐看了她一眼，说了句：“天都这么凉了还吃瓜呢？”王婶愣了一下，说家里孩子想吃。

摊主大姐没再说什么，但我想起我妈每年一到这个时候就开始念叨的一句话——“秋瓜坏肚，少吃点凉的。”

以前觉得这就是老人家的老观念。后来自己到了这个年纪，入秋之后吃两块西瓜，胃里就开始咕噜咕噜响。第二天早上起来手脚发凉，整个人也没劲。这才明白，老话不是没道理的。

第一道：山药炖排骨

山药这东西，菜市场里堆成山，买的人不算多。嫌它没味、嫌削皮手痒、嫌做法麻烦。

但它偏偏是深秋餐桌上最该出现的东西。山药味甘性平，归脾、肺、肾三经，健脾、补肺、固肾，三样一起管。它不寒不燥，补得温和，老人孩子都能吃。跟排骨炖在一起，排骨的油脂和肉香渗进山药里，山药变得粉糯绵软，用勺子一压就成泥。

我闺女以前不爱吃山药，说“没味道”。后来我换了个做法——排骨焯水之后先炒了一下，再跟山药一起炖。炒过的排骨香气更足，炖出来的汤带着一点焦香，山药吸了肉汤，粉粉糯糯的。她现在拿勺子舀着吃，一碗不够。

汤清味醇，排骨脱骨，山药粉糯。老人不用费劲嚼，用勺子舀着吃就行。

第二道：白萝卜炖羊肉

深秋一降温，手脚容易冰凉的老人，最需要一碗羊肉汤。羊肉性温，能暖中补虚、驱寒暖胃。但很多人怕羊肉燥，吃了上火。解决办法特别简单——加白萝卜。

白萝卜性凉，正好中和羊肉的温燥。萝卜在慢炖的过程中吸饱了羊肉的油脂和鲜味，变得透明软烂，入口即化。羊肉炖到软烂脱骨，汤色清亮微白，喝起来有羊肉的鲜，没有膻味。萝卜顺气，羊肉暖身，一个往里补，一个往外顺。

我婆婆以前冬天总说膝盖凉，后来每周炖一锅萝卜羊肉汤，喝了一个冬天，她说第二年冬天没那么怕冷了。

如果老人怕膻，焯水的时候加几片白芷或者一小撮花椒，去膻效果特别好。

第三道：鲫鱼豆腐汤

这就是我说最养胃的那一道。

鲫鱼在中医里性平，入脾、胃经，健脾开胃、益气利水。豆腐味甘性凉，能补中益气、清热润燥。两样搭在一起，温润不燥，对脾胃虚弱、牙口不好的老人来说，是一道“吃着不费劲、吃完胃里舒服”的菜。

鱼肉肉质细嫩，纤维短，比牛羊肉好消化得多。豆腐软嫩，入口即化。两样都是优质蛋白里的尖子生，一个动物蛋白，一个植物蛋白，搭在一起，营养互补。汤色奶白，鲜味互相渗透，不需要任何复杂的调味料。

我闺女小时候不爱吃鱼，嫌刺多。但鲫鱼豆腐汤里的鱼肉，我用筷子一拨就散成蒜瓣状，把刺挑干净之后拌进米饭里，她吃得特别香。老人也一样，鱼肉软烂，豆腐滑嫩，不用嚼就能咽下去。

汤浓白鲜香，豆腐颤颤巍巍地吸饱了鱼汤。老人舀一勺豆腐，带着汤一起咽下去，从嗓子暖到胃里。

第四道：南瓜炖牛肉

牛肉在红肉里是“优等生”。每100克含蛋白质20克左右，比猪肉高，脂肪比猪肉低。牛肉里的铁是血红素铁，人体吸收率高，老人容易气血不足，吃点牛肉补一补，比吃补铁剂温和。

但牛肉纤维粗，牙口不好的老人嚼起来费劲。解决办法就是炖，而且跟南瓜一起炖。南瓜性温味甘，补中益气，炖到最后软烂如泥，裹在牛肉外面，让每一口都带着南瓜的甜润。牛肉在慢炖的过程中纤维被软化，筷子一戳就透，入口不用怎么嚼就散了。

南瓜还富含胡萝卜素和膳食纤维，跟牛肉一起炖，荤素搭配，颜色也好看——金黄的南瓜配上酱红的牛肉，端上桌看着就有食欲。

南瓜吸饱了牛肉汤，比肉还香。牛肉软烂到用筷子一夹就断，老人吃着不费劲。

第五道：板栗菌菇炖鸡

板栗是秋天的应季东西，菜市场里堆成小山，一斤几块钱。很多人拿它当零食，但其实它在中医眼里是一味“药食同源”的好东西。药王孙思邈在《千金方》里说板栗是“肾之果”，认为它“厚肠胃、补肾气”。板栗的钾含量很高，比香蕉还高，对维持身体机能和骨骼健康都有帮助。

鸡肉温补，蛋白质含量高，脂肪比猪肉低。板栗跟鸡肉一起炖，栗子吸饱了鸡汤的鲜味，粉糯香甜，鸡肉也带着栗子的清甜。再加上几朵菌菇，鲜味翻倍，营养也更全面。http://mobile.wakayoo.cn/Article/details/368261.sHtML
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鸡肉嫩滑，板栗粉糯，菌菇鲜香。一锅端上桌，汤浓肉烂，老人舀一勺连汤带肉，从嗓子暖到胃里。

总结：

深秋吃东西，就记住一个字——温。

山药炖排骨——健脾养胃，粉糯脱骨。白萝卜炖羊肉——驱寒暖身，萝卜顺气不燥。鲫鱼豆腐汤——最养胃的一道，软嫩到用舌头抿。南瓜炖牛肉——补铁补蛋白，南瓜软烂裹着肉。板栗菌菇炖鸡——补肾暖身，栗子比肉还香。

这五道菜轮着做，一周不重样。花不了多少钱，排骨一斤二十出头，牛肉一斤三十多，鲫鱼一条十几块，鸡腿肉更便宜，配上山药南瓜萝卜板栗豆腐，一顿成本三四十，够一家人吃。比你买什么保健品实在多了。
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