一降血糖，二降血脂，三降膽固醇，隔天吃這4道家常菜，清淡營養(yǎng)更養(yǎng)身

日常飲食和血糖、血脂、膽固醇水平息息相關(guān)，很多中老年朋友飽受指標(biāo)偏高的困擾，比起盲目進(jìn)補(bǔ)，合理搭配家常食材、堅(jiān)持健康吃法才是關(guān)鍵。下面分享4道做法詳細(xì)、食材常見的家常菜，主打低脂、低糖、高膳食纖維，堅(jiān)持隔天食用，幫助平穩(wěn)各項(xiàng)指標(biāo)，兼顧口感與養(yǎng)生，做法步驟拆解細(xì)致，新手也能輕松上手。

第一道：清炒西芹木耳

食材準(zhǔn)備

新鮮西芹500克、干木耳20克、大蒜4瓣、生姜2片、少許食鹽、生抽5毫升、食用油8毫升、清水少許、枸杞10粒（點(diǎn)綴增營養(yǎng)）

詳細(xì)制作過程

1. 泡發(fā)木耳：干木耳放入大碗中，加入常溫清水，浸泡40分鐘至完全舒展變軟，期間換1次清水，泡好后摘掉木耳根部硬蒂，反復(fù)搓洗去除褶皺里的泥沙，洗凈后撕成大小均勻的小朵，放入漏籃瀝干表面水分備用。

2. 處理西芹：西芹切掉根部老硬部分，撕掉表面粗老的纖維，避免口感發(fā)柴；整根西芹用清水沖洗干凈，先切成5厘米左右的長段，再斜刀切成細(xì)條；鍋中燒半鍋清水，水燒開后滴入2滴食用油，放入西芹條焯水，大火煮1分30秒，看到西芹顏色變得翠綠立刻撈出，放入涼水中過涼，瀝干水分，這一步能鎖住西芹脆感和營養(yǎng)，去除青澀味。

3. 備輔料：大蒜去皮切成蒜末，生姜切成細(xì)絲，枸杞用溫水浸泡5分鐘，瀝干水分放一旁。

4. 起鍋炒制：開小火，將炒鍋燒熱，倒入準(zhǔn)備好的食用油，油熱后放入姜絲、一半蒜末，小火翻炒10秒炒出香味，注意不要把蒜姜炒糊。

5. 混合翻炒：轉(zhuǎn)中火，先倒入瀝干的木耳，快速翻炒2分鐘，讓木耳受熱均勻；接著倒入焯好水的西芹條，持續(xù)大火翻炒1分半鐘，使兩種食材充分融合。

6. 調(diào)味出鍋：沿著鍋邊淋入少許生抽，撒上適量食鹽，翻炒30秒讓調(diào)料均勻附著在食材上；最后放入剩余蒜末和泡好的枸杞，快速翻炒20秒增香，即可關(guān)火裝盤。

食材與菜品作用

西芹富含膳食纖維、芹菜素以及多種維生素，膳食纖維可以延緩腸道對糖分、脂肪的吸收，減緩餐后血糖上升速度，同時減少血液中脂質(zhì)堆積；芹菜素能夠輔助調(diào)節(jié)血脂代謝。木耳被稱作“血管清道夫”，膠質(zhì)成分可吸附腸道內(nèi)多余油脂、膽固醇并幫助排出體外，低脂無糖的特性，不會給身體代謝造成負(fù)擔(dān)。整道菜低脂低熱量，長期食用可輔助平穩(wěn)血糖、降低血脂與膽固醇，口感清爽解膩，易消化，適合日常經(jīng)常食用。

第二道：清蒸冬瓜蝦仁

食材準(zhǔn)備

新鮮大蝦300克、冬瓜400克、大蔥1段、小米辣1個（不吃辣可省略）、蒸魚豉油10毫升、食用油6毫升、白胡椒粉少許、料酒5毫升、食鹽2克

詳細(xì)制作過程

1. 處理大蝦：大蝦剪去蝦須、蝦腳和蝦頭尖端，用牙簽從蝦身第三節(jié)位置扎入，挑出黑色蝦線；全部處理完成后，將大蝦放入盆中，加入清水反復(fù)沖洗2遍，瀝干水分。往蝦中倒入料酒、少許白胡椒粉和1克食鹽，用手抓拌均勻，腌制15分鐘，去除蝦的腥氣。

2. 處理冬瓜：冬瓜削掉厚外皮，挖去內(nèi)部瓜瓤和瓜籽，清水洗凈后，切成厚度0.5厘米的均勻薄片；切好的冬瓜片平鋪在平盤底部，擺放整齊，盡量不要重疊，撒上剩余1克食鹽輕輕抓勻，靜置5分鐘殺出少量水分。

3. 切配輔料：大蔥切成蔥花，小米辣切圈備用。

4. 擺盤上鍋：把腌制好的蝦仁依次擺放在冬瓜片上方，擺放造型可根據(jù)喜好調(diào)整；蒸鍋中加入足量清水，大火將水燒開，水沸騰后把擺好食材的盤子放入蒸鍋，蓋上鍋蓋。

5. 把控蒸制時間：全程保持大火蒸制，計(jì)時8分鐘，蒸制時間不宜過長，否則冬瓜會軟爛出水、蝦仁肉質(zhì)變老，影響口感和營養(yǎng)。

6. 淋汁提香：蒸好后小心取出盤子，倒掉盤中多余的湯水；均勻淋上蒸魚豉油，撒上蔥花和小米辣圈；另起一口小鍋，倒入食用油，小火將油燒至微微冒煙，趁熱把熱油淋在蔥花上，激發(fā)出蔥香，這道菜就制作完成了。

食材與菜品作用

冬瓜水分足、熱量極低，幾乎不含脂肪和糖分，豐富的丙醇二酸成分能夠抑制體內(nèi)脂肪合成，減少脂質(zhì)囤積，同時利尿消腫，加快身體代謝廢物排出，對調(diào)節(jié)膽固醇十分有益。蝦仁屬于優(yōu)質(zhì)高蛋白食材，脂肪含量微乎其微，升糖指數(shù)極低，食用后不會造成血糖波動，還能補(bǔ)充人體所需營養(yǎng)。清蒸的做法全程少油少鹽，最大程度保留食材營養(yǎng)，不會增加身體代謝壓力，三者搭配，輔助控糖、降脂、降膽固醇，清淡鮮嫩，老少皆宜。

第三道：涼拌秋葵金針菇

食材準(zhǔn)備

秋葵250克、金針菇300克、香菜2根、紅彩椒半個、白芝麻少許、香醋8毫升、香油3毫升、生抽6毫升、食鹽少許、蒜末1勺、涼白開適量

詳細(xì)制作過程

1. 處理秋葵：秋葵切掉根部硬蒂，用清水仔細(xì)沖洗表面絨毛，鍋中加清水大火燒開，放入秋葵焯水，焯水時長控制在2分鐘，看到秋葵顏色鮮亮即可撈出，立刻放入冰水當(dāng)中浸泡2分鐘，保持脆嫩口感。泡好后撈出瀝干，斜刀切成小段放入大碗。

2. 處理金針菇：金針菇切掉根部發(fā)黃發(fā)硬的部分，用手把金針菇撕成一根根細(xì)條，清水沖洗干凈；鍋中再次燒開水，放入金針菇焯水，大火煮3分鐘，徹底煮熟后撈出，放入漏籃中瀝干所有水分，放涼后和秋葵放在同一碗中。

3. 搭配配菜：紅彩椒去掉椒籽和白筋，切成細(xì)絲；香菜洗凈切成小段，將彩椒絲、香菜段一同放入食材碗中。

4. 調(diào)制涼拌料汁：取一個小碗，放入切好的蒜末，依次加入生抽、香醋、少許食鹽、香油，再加入2勺涼白開，用勺子充分?jǐn)嚢杈鶆颍{(diào)成涼拌汁。

5. 拌勻入味：把調(diào)好的料汁全部淋在秋葵和金針菇上，用筷子從底部向上反復(fù)翻拌，讓每一根食材都均勻裹上料汁；最后撒上少許白芝麻點(diǎn)綴增香，靜置3分鐘入味后即可食用，冷藏片刻口感更佳。

食材與菜品作用

秋葵含有豐富的可溶性膳食纖維、秋葵多糖，這類物質(zhì)能延緩葡萄糖吸收，平穩(wěn)餐后血糖，同時結(jié)合體內(nèi)多余脂質(zhì)與膽固醇，減少其在血管內(nèi)沉積。金針菇膳食纖維含量高，熱量低，可促進(jìn)腸道蠕動，加快油脂代謝，且升糖負(fù)荷極低。涼拌做法無額外油脂，低鹽低卡，食材營養(yǎng)不被高溫破壞，經(jīng)常食用能夠輔助調(diào)節(jié)血糖、血脂和膽固醇水平，清爽開胃，解膩又養(yǎng)生。

第四道：清燉山藥香菇雞湯（低脂版）

食材準(zhǔn)備

去皮雞胸肉350克、鐵棍山藥300克、干香菇6朵、紅棗3顆、大蔥段、姜片、食鹽少許、料酒5毫升、清水足量（全程不額外加油）

詳細(xì)制作過程

1. 泡發(fā)香菇：干香菇放入碗中，加溫水浸泡30分鐘，泡軟后剪去香菇蒂，反復(fù)清洗干凈，泡香菇的清水靜置澄清后留上層干凈湯汁備用。

2. 處理雞胸肉：雞胸肉剔除表面白色筋膜，切成3厘米左右的方塊，放入冷水中浸泡10分鐘，泡出部分血水；冷水下鍋，加入蔥段、姜片和料酒，大火煮沸，煮2分鐘后撇凈表面漂浮的浮沫，撈出雞胸肉塊，用溫水沖洗干凈，切記不要用冷水，避免肉質(zhì)收緊發(fā)柴。

3. 處理山藥：鐵棍山藥去皮，去皮時可戴上手套防止黏液發(fā)癢，去皮后切成滾刀塊，切好后立刻放入清水中浸泡，防止山藥氧化變黑。紅棗洗凈，去掉棗核，減少燥熱。

4. 入鍋燉煮：砂鍋中加入足量溫水，放入焯好水的雞胸肉、姜片、蔥段，倒入澄清后的香菇水，大火將湯水燒開后，轉(zhuǎn)為最小火慢燉40分鐘。

5. 加入配菜：40分鐘后，放入泡好的香菇、山藥塊和去核紅棗，繼續(xù)保持小火燉煮25分鐘，直至山藥變得軟糯、香菇香味完全融入湯中。

6. 調(diào)味收尾：關(guān)火前最后加入少許食鹽調(diào)味，攪拌均勻即可，全程不添加食用油、八角、桂皮等重口味調(diào)料，保持湯品清淡。

食材與菜品作用

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雞胸肉是典型的低脂高蛋白肉類，脂肪含量極低，不會升高血脂和膽固醇，優(yōu)質(zhì)蛋白能增強(qiáng)體質(zhì)，且不會引起血糖大幅波動。鐵棍山藥含黏液蛋白、膳食纖維以及多種微量元素，黏液蛋白可以減少血管內(nèi)脂質(zhì)沉積，膳食纖維延緩糖分吸收，幫助穩(wěn)定血糖。香菇中的香菇多糖、核苷酸等活性物質(zhì)，能夠輔助調(diào)節(jié)血脂、降低血液中膽固醇含量。整道湯品清潤滋補(bǔ)，低脂少油，燉煮的做法溫和養(yǎng)脾胃，長期食用，在補(bǔ)充營養(yǎng)的同時，穩(wěn)步輔助改善血糖、血脂、膽固醇指標(biāo)，溫潤不油膩。