人上了年紀,血管如同常年使用的水管,油脂、代謝垃圾不斷堆積,再加上夏季出汗多血液黏稠,很容易引發頭暈胸悶、蹲起發黑、血壓血脂居高不下。下面三菜一茶,日常清淡食補,舒張血管、吸附油脂、活血化瘀,入伏前堅持吃,減輕血管負擔,安穩度過盛夏。
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一、西紅柿炒白菜
西紅柿富含番茄紅素與鉀元素,幫助排鈉穩壓、保護血管彈性;白菜豐富膳食纖維吸附腸道多余油脂,減少脂質沉積,改善血壓偏高、晨起頭暈、蹲起眼前發黑。
食材(2 人份)
熟透西紅柿 2 個、白菜半棵、大蒜 2 瓣、鹽、食用油
做法
- 西紅柿切小塊,充分按壓翻炒 3 分鐘炒出濃稠湯汁;蒜片爆香。
- 放入白菜大火翻炒至變軟,加鹽調味再翻炒 1 分鐘即可。
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二、芹菜炒蝦仁
芹菜中的芹菜素可以舒張外周血管,輔助穩定血壓,緩解后頸僵硬、頭暈胸悶;蝦仁低脂高蛋白,補充營養卻不會升高血脂,修復血管組織。
食材(2 人份)
芹菜 200g、鮮蝦仁 150g、姜絲、料酒、白胡椒粉、鹽
做法
- 芹菜撕掉老筋斜切段;蝦仁去蝦線,加姜絲、料酒、白胡椒粉腌制 5 分鐘去腥。
- 蝦仁大火滑炒至卷曲盛出,芹菜快炒至翠綠斷生,倒回蝦仁加鹽翻炒均勻出鍋。
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三、肉末炒苦瓜
苦瓜所含苦瓜皂苷可輔助調節血脂、改善血液黏稠,搭配少量肉末中和寒涼苦味,適合血脂偏高、腹型肥胖、油膩飲食居多人群。
食材(2 人份)
苦瓜 1 根、豬肉末 100g、蒜末、豆豉、生抽、鹽、食用油
做法
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- 苦瓜去除內部白瓤,切片加鹽腌制擠去苦水;肉末煸炒出油調味盛出。
- 蒜末、豆豉爆香,下苦瓜大火快炒斷生,倒回肉末炒勻調味。
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四、山楂陳皮荷葉三通茶
山楂活血化瘀、消食降脂,陳皮健脾理氣、化解痰濕,荷葉清脂祛濕,三者搭配,清理血管多余油脂,改善血液黏稠、身體沉重困倦。
食材
干山楂 10g、陳皮 3g、干荷葉 3g、少許冰糖(可選)
做法
食材沖洗浮塵,沸水燜泡 10 分鐘,可反復沖泡,全天代茶飲。
血管養護重在清淡飲食、少鹽少油,配合規律作息,堅持輪換食補,讓血管保持通暢有彈性,遠離頭暈胸悶,平安舒適過三伏。
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