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對睡眠好的8種食物,每天換著吃,睡得快質量高,人也變得顯年輕

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在快節奏的現代生活中,擁有良好的睡眠成為了許多人的奢望。其實,通過合理的飲食,我們可以改善睡眠質量。下面為大家介紹8種對睡眠有益的食物,并分享它們的詳細做法。

一、豬蹄黃豆湯



準備食材:豬蹄、黃豆、姜片、蔥段、料酒、鹽、胡椒粉。

做法步驟:

1、準備兩個豬蹄,洗凈后用刀剁成幾大塊,黃豆提前用清水浸泡4小時以上備用。豬蹄冷水下鍋,加入幾片姜、幾段蔥和1勺料酒,大火燒開后撇去浮沫,焯水5分鐘,撈出沖洗干凈。

2、砂鍋中放入焯好的豬蹄和泡好的黃豆,加入適量清水,放入姜片和蔥段,大火煮開后轉小火慢燉1個半小時。

3、燉至豬蹄軟爛、黃豆酥爛時,撈出蔥段和姜片,加入適量鹽和少許胡椒粉調味。

4、最后再小火煮5分鐘,讓調味料充分融合,湯汁乳白香濃即可出鍋。可以撒上些蔥花增香,熱騰騰上桌最為滋補。

二、香菇燜雞



食材:雞腿肉、干香菇、蔥花、生抽、老抽、蠔油、糖、胡椒粉、玉米淀粉、食用油、鹽、雞精

做法

1. 雞腿肉切塊,加2勺生抽+1勺老抽+1勺蠔油+半勺糖+少許胡椒粉抓勻,放玉米淀粉+少許食用油再次抓勻,腌制30分鐘鎖住水分。

2. 平底鍋少油,把雞塊煎至表面金黃盛出。

3. 留底油爆香蔥蒜,放入泡發好的干香菇,倒入泡香菇的原湯(過濾雜質)。

4. 放回雞塊,加少許鹽、雞精、1勺生抽、1勺蠔油,小火燜15分鐘。

5. 開大火收濃湯汁,撒蔥花即可。

三、洋蔥炒牛肉



準備食材:牛肉、洋蔥、青椒、姜、蒜。

做法步驟:

1、準備一塊牛肉(建議用牛里脊或牛腿肉),逆紋切成均勻薄片,放入碗中,加入少許鹽、1勺生抽、半勺蠔油、1勺玉米淀粉,淋入少許食用油,抓拌均勻腌制15分鐘。

2、準備兩個洋蔥,去皮洗凈后切成粗絲;一個青椒去籽洗凈切成條備用;姜切絲、蒜拍碎切末備用。

3、起鍋燒油,油熱后放入腌好的牛肉片,快速翻炒至牛肉變色,立即盛出,鍋中留底油。

4、放入姜絲、蒜末爆香,再放入洋蔥絲翻炒至斷生,隨后放入青椒絲,翻炒均勻。

5、倒入炒好的牛肉片,大火快速翻炒,加入半勺鹽、少許白胡椒粉、1勺生抽調味,炒勻后關火。

6、裝盤即可,牛肉鮮嫩、洋蔥清甜,口感豐富。

四、板栗雞翅



準備食材

雞翅中8個、板栗適量、生姜、大蒜、生抽、老抽、料酒、冰糖、鹽、清水、食用油

詳細制作步驟

1. 雞翅洗凈,兩面劃兩道小口,方便入味熟透。

2. 冷水下鍋加姜片料酒焯水,撇去浮沫撈出沖洗干凈備用。

3. 板栗剝去外殼內皮,清洗干凈,不容易剝可以用開水燙一下。

4. 鍋中少許油,放入冰糖小火炒出棗紅色糖色。

5. 下入雞翅翻炒,均勻裹上糖色,炒到雞翅表面微微焦黃。

6. 放入姜蒜爆香,加生抽、少許老抽翻炒均勻上色。

7. 加入沒過食材的溫水,大火燒開后轉小火燉煮15分鐘。

8. 倒入處理好的板栗,繼續小火燜煮10分鐘。

9. 板栗變粉糯、雞翅軟爛后,大火收濃湯汁。

10. 湯汁粘稠發亮,裹滿每一塊雞翅板栗,香甜醬香超下飯。

五、涼拌藕片



準備食材:藕、青椒、小米辣、香菜、蒜、白芝麻。

做法步驟:

1、準備兩節新鮮的藕,削去外皮后切成均勻的薄片,放入清水中浸泡10分鐘,洗去多余淀粉,避免氧化發黑。準備一根青椒清洗干凈后切成細絲,小米辣切成小圈,香菜切段備用。

2、起鍋燒水,水開后加入1勺白醋,這樣可以讓藕片保持清脆的口感和潔白的顏色。放入藕片焯水1分鐘,撈出用涼開水沖洗,控干水分放入大碗中。

3、鍋中燒熱少許食用油,放入蒜末、小米辣圈、白芝麻,小火炒香后立即關火,將熱油連同調料一起澆在藕片上,激發出香味。

4、放入青椒絲、香菜段,加入1勺鹽、1勺生抽、1勺陳醋、少許白糖、幾滴香油,用筷子輕輕翻拌均勻,讓調料充分裹在藕片表面。

5、裝盤即可享用,這道涼拌藕片口感爽脆,酸辣開胃,是非常適合夏天的一道清爽小菜。

六、紅燒腐竹



食材:腐竹、木耳、青紅椒、蔥蒜末、生抽、蠔油、鹽、雞精、白糖、淀粉、清水

做法:

1、腐竹、木耳提前泡軟,焯水1分鐘撈出。

2、調料汁:生抽、蠔油、鹽、雞精、白糖、淀粉、清水攪勻。

3、爆香蔥蒜末,下青紅椒炒斷生,加腐竹、木耳。

4、倒料汁翻炒至入味、湯汁濃稠即可。

七、土豆燉排骨



食材:排骨、土豆、洋蔥、生姜、大蒜、八角、桂皮、香葉、鹽、生抽、料酒、冰糖、食用油。

做法:

1. 排骨洗凈,冷水下鍋,加入料酒,焯水后撈出瀝干水分。

2. 土豆去皮切成小塊,洋蔥切塊,生姜、大蒜切片。

3. 鍋中倒入食用油,放入生姜、大蒜、八角、桂皮、香葉炒香,加入排骨翻炒至表面金黃。

4. 加入生抽、料酒和冰糖,翻炒均勻,使排骨上色。

5. 加入適量清水,大火燒開后轉小火燉煮30分鐘。

6. 加入土豆塊,繼續燉煮15分鐘,至土豆軟爛,湯汁濃稠,加入鹽調味即可。

八、雞蛋羹



食材:雞蛋、溫水、鹽、生抽、香油。

做法:

1. 雞蛋打入碗中,加入適量鹽,攪拌均勻。

2. 加入與雞蛋液等量的溫水,再次攪拌均勻。

3. 用濾網過濾掉蛋液表面的浮沫,蓋上保鮮膜,用牙簽扎幾個小孔。

4. 鍋中加水,水開后放入雞蛋液,小火蒸10 - 12分鐘。

5. 取出雞蛋羹,淋上生抽和香油即可。

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