45岁以后要“养骨”，别只会喝牛奶，吃好8样菜，照顾骨骼和肌肉

人过45岁，身体最大的变化，就是骨量悄悄流失、肌肉慢慢退化。

很多人常年只靠喝牛奶补钙，

却还是会：腰腿酸软、关节僵硬、走路没劲、夜里腿抽筋、弯腰驼背。

其实骨科医生早就说明白：

中年养骨，只喝牛奶远远不够！

牛奶只补钙，却补不了肌肉、胶原、促钙吸收的营养。

骨头硬、肌肉稳，才是真的腿脚硬朗；

骨头缺钙、肌肉流失，就算天天喝奶，依旧疏松无力。

45岁是养骨黄金期，也是延缓衰老、预防骨折的关键阶段。

不用昂贵补品，餐桌上吃对这8道家常养骨菜，

补钙、补蛋白、养关节、固肌肉，

荤素搭配、好消化、易吸收，把骨骼肌肉慢慢养结实，老了腿脚不遭罪！

一、香菇滑鸡煲

食材：鸡腿肉、干香菇、姜片、葱段

调味：生抽、蚝油、料酒、淀粉、盐、白糖

做法：

1 干香菇提前用温水泡发，泡香菇的水别倒，澄掉底部杂质留着用。

2 鸡腿肉剁成小块，加生抽、料酒、淀粉抓匀，腌15分钟入味。

3 锅里放油烧热，姜片爆香，倒入鸡块中火煸炒，炒到表皮微微发黄。

4 放入香菇，加生抽、蚝油、一小勺白糖，翻炒出香味。

5 倒入泡香菇的水，没过食材即可，盖盖焖15分钟，最后大火收汁，撒葱段出锅。

二、牛肉炒花菜

准备食材：牛肉、花菜、胡萝卜、小米辣、葱姜蒜。

做法步骤：

1、准备半斤牛肉，逆着纹理切成薄片，放入碗中，加入少许盐、1勺生抽、半勺料酒、1勺淀粉和少许食用油，抓拌均匀，腌制15分钟。花菜切小朵，用淡盐水浸泡10分钟，冲洗干净沥干备用。胡萝卜去皮切成薄片，小米辣切段，葱姜蒜切末备用。

2、起锅烧水，水开后放入花菜，焯水30秒捞出过凉水，沥干水分备用。

3、锅中倒入适量食用油，油热后放入牛肉片，大火快速翻炒至变色后盛出备用。

4、锅留底油，放入葱末、姜末、蒜末和小米辣段，小火煸炒出香味，再放入胡萝卜片翻炒片刻。

5、倒入焯过水的花菜，大火翻炒均匀，加入1勺生抽、半勺蚝油、少许盐和鸡精，继续翻炒1分钟。

6、最后倒入炒好的牛肉片，大火翻炒均匀，让调料充分裹匀食材即可出锅。

三、青椒炒肉片

食材：前腿肉 200g、青椒 2 个、生姜 2 片、大蒜 2 瓣 调料：生抽 1 勺、料酒半勺、少许盐、一点点白糖、淀粉小半勺

肉切成薄片，加半勺料酒、一点点生抽、小半勺淀粉抓匀，淋几滴食用油锁住水分，腌十分钟。很多人炒肉发柴，就是少了这一步。

青椒去籽切斜片，蒜切片、姜切丝。锅烧热，不放太多油，下入肉片，中火滑散，炒到肉片变色立刻盛出来，别炒老。

锅里留底油，放姜蒜爆香，倒入青椒，大火翻炒一分钟，炒到青椒微微起皱。

肉片倒回去，放生抽、一点点白糖提鲜，少量盐，大火翻十几下就关火。白糖只放一点点，不是吃甜味，是把鲜味儿吊出来。 小贴士：喜欢微辣可以加半个小米辣，小朋友吃就不放。

四、黄精炖鸡

食材

干黄精、土鸡、生姜、红枣、食盐、料酒

详细制作过程

1、土鸡处理干净，剁成大块，冷水下锅，加姜片、少许料酒焯水，煮开撇净血沫，温水冲洗沥干。

2、黄精用清水浸泡10分钟，洗净表面杂质；红枣洗净去核、生姜切片备用。

3、砂锅中放入鸡块、黄精、姜片、红枣，加入足量开水，一次性加够不要中途加水。

4、大火烧开后转最小火，慢炖60分钟，把食材营养充分炖入汤中。

5、最后加少许食盐调味，无需多余调料，保留原汁原味即可出锅。

五、萝卜羊肉汤

食材：羊肉500克、白萝卜1根、姜片5片、葱段2根、枸杞1小把、料酒2汤匙、盐适量、白胡椒粉少许、香菜少许。

做法：

羊肉切块，冷水下锅，加姜片、料酒焯水，水开后撇去浮沫，煮3分钟捞出，用温水冲洗干净。

白萝卜去皮切滚刀块，枸杞温水泡软备用。

砂锅中放入羊肉、姜片、葱段，加足量热水（约没过食材两指），大火烧开后转小火慢炖1小时。

放入白萝卜块，继续炖30分钟至萝卜透明软烂。

加盐、白胡椒粉调味，撒入枸杞和香菜，关火焖2分钟即可。

六、蜜汁鸡腿排

食材：去骨鸡腿2只、蜂蜜10g、生抽15ml、姜3片、水50ml、油5ml

1. 鸡腿肉厚处划开，加生抽、姜片，冷藏腌制15分钟
2. 蜂蜜加水搅匀调成蜜汁备用
3. 热锅薄油，鸡皮朝下，中小火煎4分钟
4. 翻面再煎3分钟，倒入蜂蜜水和腌汁
5. 盖上锅盖焖5–8分钟，直到鸡肉中心熟透
6. 开盖收浓汤汁，静置2分钟，切条即可

七、冬瓜鸡蛋汤

食材：冬瓜、鸡蛋、葱花、盐、胡椒粉

做法：

1、备齐冬瓜、鸡蛋、葱花、盐、胡椒粉等食材。

2、将冬瓜削皮，切成均匀的小块。

3、锅中放少许油，用中小火煎两个荷包蛋。

4、往锅中倒入适量开水，再放入切好的冬瓜块。

5、开中火煮 5 分钟，加入适量盐和胡椒粉调味。

6、将汤盛入碗中，撒上葱花即可享用。

八、当归生姜羊肉汤

食材：羊肉500克、当归10克、生姜30克、红枣6颗、枸杞1小把、料酒2汤匙、盐适量。

做法：

羊肉切块，冷水下锅加姜片、料酒焯水，撇沫后捞出洗净。

生姜切片（量足方能散寒），当归用清水略冲，红枣去核。

砂锅放羊肉、当归、姜片、红枣，加足量热水，大火烧开转小火炖1.5小时。

加盐调味，撒枸杞焖2分钟即可。

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45岁后养骨养肌总结:

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45岁后别只喝牛奶养骨，单一补钙根本不够，养骨黄金期：补钙+补肌肉+促吸收三位一体，8道家常养骨菜，平价营养、好吸收、不油腻，坚持换着吃，骨骼坚硬、肌肉紧实、腿脚有劲，安稳度过中年、健康养老！