夏天沒胃口？別讓蛋白質(zhì)“斷供”！四道清爽高蛋白家常菜，蝦仁時蔬鮮嫩互補(bǔ)、秋葵炒蛋快手營養(yǎng)、黃骨魚豆腐湯奶白滋補(bǔ)、電飯煲蔥香雞腿懶人必學(xué)，吃好底子才能精神飽滿過盛夏！

不知道大家有沒有這種感覺：一入夏，這胃口就像被太陽曬蔫了的葉子，打不起精神。隨便扒拉兩口白粥，或者啃塊西瓜就當(dāng)一頓飯了。

我以前也這樣，覺得夏天嘛，清淡點好。結(jié)果呢？整個人渾身沒勁，走兩步就喘，換季的時候更是第一個中招。 后來看了個老中醫(yī)才明白，夏天出汗多，消耗大，光補(bǔ)水和碳水可不行，蛋白質(zhì)要是跟不上，身體的“地基”就空了，抵抗力自然就差了。

老話說“多吃蛋白，少生病”，這話在夏天尤其適用。但大熱天的，總不能讓家人吃紅燒肉吧？太膩了。

別急，今天我就跟大家分享4道我家夏天常吃的“高蛋白”家常菜。清爽、開胃、不油膩，關(guān)鍵做法簡單，食材隨手可得。吃好了，身體底子才扎實，整個夏天都精神飽滿！

第一道：鮮掉眉毛的——蝦仁炒時蔬

要說補(bǔ)充優(yōu)質(zhì)蛋白，蝦仁可是個好東西。 它屬于高蛋白、低脂肪的“模范生”，肉質(zhì)Q彈，特別好消化，家里有老人小孩的，夏天吃它再合適不過了。

但我最佩服的還是這道菜的搭配智慧。蝦仁是動物蛋白，里面的玉米、豌豆是植物蛋白。兩樣一起吃，蛋白質(zhì)的利用率能提高不少， 比單純吃一種強(qiáng)多了！而且這一盤子里紅的、綠地、黃的都有，看著就讓人食欲大增。

做法小竅門：

想要蝦仁嫩滑，腌制那步不能省。 加點白胡椒粉和料酒抓勻，去腥又提鮮。還有個小秘訣，用蝦頭炸點蝦油出來再炒菜，那香味能提升好幾個檔次，比放味精鮮多了！

第二道：5分鐘搞定的——秋葵炒蛋

這道菜是我家餐桌上的“救急王”。下班回家累得不想動，但又不想點外賣，這道菜就是最好的選擇。

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https://github.com/rekeis/yhjkbz/blob/main/hFSLr.md
https://github.com/devsuningb/gxkpwf/blob/main/ElvSl.md
https://github.com/alex1tx/qozpgh/blob/main/ZRDeI.md
https://github.com/anmachine1/cooiis/blob/main/LLrDD.md
https://github.com/tsuruyani/uyyxpn/blob/main/YEBmj.md
https://github.com/fernisheso/jqxzyn/blob/main/ZEwGQ.md
https://github.com/hether-zz/qojkkl/blob/main/fbAmE.md
https://github.com/bluefact3/eayxag/blob/main/uMbWi.md
https://github.com/devsuningb/gxkpwf/blob/main/OaQuQ.md
https://github.com/mirofly105/tmevcm/blob/main/rwHue.md
https://github.com/violetitle/wdkwbd/blob/main/QCAfW.md
https://github.com/rekeis/yhjkbz/blob/main/DoAMM.md
https://github.com/alex1tx/qozpgh/blob/main/jGNAS.md
https://github.com/anmachine1/cooiis/blob/main/NspGr.md
https://github.com/tsuruyani/uyyxpn/blob/main/vRvYM.md
https://github.com/fernisheso/jqxzyn/blob/main/PnnTG.md
https://github.com/hether-zz/qojkkl/blob/main/NMFYl.md
https://github.com/violetitle/wdkwbd/blob/main/dWRtI.md
https://github.com/anmachine1/cooiis/blob/main/aGMnV.md
https://github.com/bluefact3/eayxag/blob/main/XZRjn.md
https://github.com/rekeis/yhjkbz/blob/main/OtxwP.md
https://github.com/mirofly105/tmevcm/blob/main/QNLqI.md
https://github.com/devsuningb/gxkpwf/blob/main/HjKSA.md
https://github.com/alex1tx/qozpgh/blob/main/RbQHz.md
https://github.com/tsuruyani/uyyxpn/blob/main/JbzVa.md
https://github.com/fernisheso/jqxzyn/blob/main/ItQfc.md
https://github.com/hether-zz/qojkkl/blob/main/ZhlQe.md
https://github.com/anmachine1/cooiis/blob/main/heGrh.md
https://github.com/violetitle/wdkwbd/blob/main/CZFdZ.md
https://github.com/bluefact3/eayxag/blob/main/SfjoS.md
https://github.com/devsuningb/gxkpwf/blob/main/gfDxv.md
https://github.com/hether-zz/qojkkl/blob/main/ptGUN.md
https://github.com/rekeis/yhjkbz/blob/main/woFmD.md
https://github.com/tsuruyani/uyyxpn/blob/main/hEqhQ.md
https://github.com/alex1tx/qozpgh/blob/main/Drzgc.md
https://github.com/fernisheso/jqxzyn/blob/main/njIII.md
https://github.com/mirofly105/tmevcm/blob/main/lhstE.md

雞蛋是“全營養(yǎng)明星”， 它里面的蛋白質(zhì)是優(yōu)質(zhì)完全蛋白，人體吸收率極高。而秋葵呢，別看它蛋白質(zhì)含量不如雞蛋，但它那黏黏的汁液里全是黏液蛋白和膳食纖維，能幫助我們保護(hù)腸胃，還能讓蛋白質(zhì)在身體里停留得更久，吸收更充分。

這道菜沒啥技術(shù)難度， 唯一要注意的是秋葵焯水時間不能長，30秒足夠了， 撈出來過涼水，才能保持那脆嫩的口感和翠綠的顏色。

第三道：湯色奶白的——黃骨魚豆腐湯

夏天出汗多，身體里的營養(yǎng)流失快。這時候，一碗熱乎乎的魚湯比什么冷飲都養(yǎng)人。

黃骨魚肉質(zhì)細(xì)嫩，刺又少，特別適合用來煲湯。它富含天然的動物蛋白，好消化易吸收。配上豆腐這個“植物蛋白大戶”，兩者強(qiáng)強(qiáng)聯(lián)合，營養(yǎng)直接翻倍。

怎么煮出奶白色的湯？

很多人以為要加牛奶，其實大錯特錯！只要把魚兩面煎至微黃，然后一定要沖入滾燙的開水， 大火猛煮幾分鐘，湯色自然就會變得像牛奶一樣濃白。臨出鍋前再點幾滴白醋，既能去腥，還能幫助鈣質(zhì)析出，營養(yǎng)更高。

第四道：懶人最愛的——電飯煲蔥香雞腿

夏天在廚房多呆一分鐘都是煎熬，所以這道不用開火、不用看火、還沒油煙的電飯煲蔥香雞腿，簡直就是“懶人之光”！

雞肉的蛋白質(zhì)含量很高， 脂肪含量又低，尤其是雞腿肉，肉質(zhì)緊實，口感嫩滑。用蔥姜打底，把腌好的雞腿往電飯煲里一扔，按下煮飯鍵，你就等著滿屋飄香吧！

獨家秘籍：

腌制的時候，用牙簽在雞腿上扎滿小孔，能讓料汁更快滲入肌理，更加入味。全程不用加一滴水，利用雞肉自身的水分和油脂燜熟，那真是原汁原味，鮮嫩多汁， 咬一口，蔥香和肉香在嘴里爆開，好吃到舔手指！

這四道菜，每一道都是我家夏天的心頭好。它們沒有復(fù)雜的工序，也沒有昂貴的食材，有的就是普通人對家人最實在的關(guān)愛。

“人是鐵，飯是鋼”，只有把身體的底子吃好了，才有精力去對抗夏天的燥熱，去享受生活的美好。

如果你也覺得最近胃口不好、身體乏力，不妨試試這幾種吃法，給身體充充電。如果你也有什么拿手的夏日家常菜，歡迎在評論區(qū)留言分享，咱們一起交流，一起把日子過得有滋有味！