第一：木耳炒芹菜肉絲

食材：芹菜 1 把、干木耳一小把、豬瘦肉 200 克、生姜、大蒜、少許生抽、鹽、少許淀粉、食用油

做法：1木耳：提前溫水泡發，去根撕小朵，開水焯燙 1 分鐘撈出過涼水，瀝干備用（去雜質、口感脆）。

2芹菜：去老筋切段，洗凈；開水焯 30 秒撈出，去澀不塞牙。

3肉絲：瘦肉切細絲，加少許生抽 + 一勺淀粉 + 少許清水抓勻，腌 10 分鐘，嫩滑不柴。

4鍋放少許油，下姜絲、蒜末爆香。

5倒入腌好的肉絲，中火快速滑炒至變色，盛出備用。

6不用洗鍋，留底油，倒入芹菜、木耳大火翻炒 1 分鐘。

7倒回肉絲，加適量鹽、一點點生抽提鮮，大火翻炒均勻即可出鍋。

第二；肉末蒸茄子

食材：茄子2個，肉末，鹽， 生抽，姜末、料酒、淀粉，蔥

做法：1處理茄子切條： 茄子洗凈，去蒂，切成手指粗細的長條。切好的茄子立刻放入淡鹽水中浸泡5分鐘，或者撒上少許鹽抓勻腌制10分鐘，擠出水分，防止氧化變黑

2 將處理好的茄子瀝干水分，整齊地碼在盤中。

3肉末腌制一下， 加入鹽，生抽，淀粉，料酒，拌均勻

4鍋燒熱，倒入少許油，放入腌好的肉末。 中小火將肉末炒散，炒至變色、出油。

5加入淀粉勾芡水，煮一會，讓湯汁濃稠一點，盛出備用

6鍋里燒水，水沸后，放進茄子，大火來蒸，時間大概8-10分鐘

7 將蒸好的茄子取出，把盤子里蒸出來的湯汁倒掉一部分

8將炒好的肉末均勻地鋪在茄子上。

9在肉末上撒上剩下的蒜末和蔥花。燒熱一勺油，淋在蒜末蔥花上，“刺啦”一聲，香味瞬間激發出來即可。

第三：涼拌海帶絲

食材；海帶，胡蘿卜，蔥姜蒜， 鹽， 醋，辣椒油，小米辣

做法；1干海帶用熱水泡發，清洗， 放進鍋里來煮熟

2然后切絲，海帶絲沖洗干凈，瀝干水分備用http://raad.share.jishengyiyao.cn/article/details/93419.shtml
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3胡蘿卜清洗，切絲，放進熱水里焯水，撈起，過涼水，與海帶絲放一起

4蔥姜蒜切碎，放進碗里，加入小米辣、陳醋、生抽、白糖、鹽、香油、辣椒油

5倒進海帶絲里面，拌均勻，撒上香菜段

6拌好后不要馬上吃，蓋上保鮮膜，放入冰箱冷藏 15-20分鐘。為什么要靜置？ 這樣能讓海帶絲充分吸收料汁的味道，更入味。然后在吃。

第四：洋蔥炒雞蛋

食材；洋蔥2個，雞蛋3個， 紅椒1個，鹽

做法：1 洋蔥去皮，切成細絲（或者切成小塊）。小竅門： 切洋蔥時容易辣眼睛，可以把洋蔥放進冰箱冷藏10分鐘再切，或者在流動的水下切，能有效減少刺激。http://www.jishengyiyao.cn/Article/details/93298.shtml
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2 雞蛋打入碗中，加入少許鹽（底味）和幾滴料酒（去腥），充分打散。小竅門： 可以加一勺清水，這樣炒出來的雞蛋更蓬松嫩滑。

3 鍋燒熱，倒入適量的油，油溫要高。倒入蛋液，用筷子或鏟子快速劃散。盛出備用

4 鍋中留底油，放入蒜末爆香。倒入洋蔥絲，紅椒絲），大火快炒。

5 炒約1-2分鐘，直到洋蔥絲變軟、透明， 倒入之前炒好的雞蛋，快速翻炒均勻。

6加入鹽、生抽、白糖，翻炒均勻，即可出鍋。

第五：黑豆玉米排骨湯

食材：排骨 500 克、干黑豆 80 克、甜玉米 1 根、生姜 3 片、食鹽少許

做法；1黑豆提前冷水浸泡 2 小時，更容易煮爛、好吸收。

2排骨冷水下鍋，加姜片，焯水煮開撇去浮沫，撈出沖洗干凈。

3玉米切段備用。

4砂鍋中放入排骨、泡好的黑豆、姜片，加足量清水。

5大火燒開后轉小火慢燉 40 分鐘。

6放入玉米段，繼續小火燉20 分鐘。http://raad.share.jishengyiyao.cn/article/details/68343.shtml
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7最后加適量鹽調味，再燉 5 分鐘即可關火。

第六：燕麥核桃大棗粥

食材：核桃，大棗，燕麥，牛奶

做法；1洗燕麥： 如果是生燕麥片，用清水簡單沖洗一下。如果是速溶麥片，不需要洗。

2處理核桃： 核桃仁掰成黃豆大小的碎塊。小竅門： 如果覺得核桃皮澀，可以用開水燙一下撕掉皮，但為了營養（抗氧化物質在皮里），帶皮煮也是可以的。

3處理紅棗： 紅棗洗凈，一定要去核（帶核煮容易上火），切成小丁或整顆放入。

4鍋中加入清水，大火燒開。為什么要水開下鍋？ 水開下燕麥，更容易煮出粘稠的口感，而且不容易糊底。

5水開后，倒入燕麥片，用勺子攪拌一下，防止粘連。

6 轉中小火，煮 5-10分鐘（根據燕麥片的種類調整時間）。

7加核桃和紅棗： 當燕麥粥開始變得粘稠時，加入核桃碎和紅棗。

8繼續小火熬煮 5-10分鐘。加入適量的紅糖或冰糖，攪拌至融化。

9如果喜歡奶香味，可以在關火前倒入少許牛奶，攪拌均勻。

10關火后，不要馬上盛出來，蓋上蓋子燜5分鐘。這一步能讓核桃和紅棗的香味充分融入粥里，味道更香濃。

讓我們從現在開始，將這6種血管“清道夫”納入我們的飲食計劃，隔天吃一次，為血管注入健康的活力。相信在它們的幫助下，我們的血管會越來越強，壽命也會越來越長。