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内容简介

本书从一个“对”字出发，针对食物的营养功效、如何选择适合自己的*饮食、如何正确选择患病期饮食等内容做了详细的叙述，告诉您如何根据不同年龄和生理需求吃“对”食物，吃出健康。在此基础上，本书相宜推荐了适合不同人群，不同病症的调养食谱，建立科学健康的生活方式和饮食习惯，帮您保卫自己和家人“舌尖上的健康”。

作者简介

甘智荣中国烹饪大师，菜品鉴高级顾问，多次参与电视台美食类节目，《*厨师》第二季深圳赛区评委，荣获国际食品餐饮博览会大厨奖，荣获环球厨神国际挑战赛银奖，深圳饮食协会名厨委员会专家委员。从事烹饪工作多年，专业造诣深厚，精通粤、鲁、湘、赣、闽等诸多菜系美食的烹调，擅长冷热菜制作、食品雕刻、面点工艺，特别是对新派菜品的研发独具天赋，能将当前盛行的刀工技法、调味工艺及烹饪技法完美组合。被多家大型酒店聘任为策划师和技术顾问，担任多所大中专院校专业技术主任及烹饪讲师。多年来，培养专业人才成果显著，并长年开设家常菜家庭厨艺、食品雕刻、厨师进修等各类长短期培训及远程教学课程。

目　　录

目录Part 1  吃对食物，健康生活每一天探访食物小“秘密”饮食决定健康和寿命 ................... 002很多疾病是吃出来的 ................... 002五色食物的不同功效 ................... 003食物的四性五味与健康................ 004寻求配餐学问中国居民膳食指南及平衡膳食宝塔 .. 005必不可少的七大营养素................ 007辨清体质，吃对食物 ................... 008四季健康饮食 ............................ 009吃对一日三餐 ............................ 010科学烹调 ................................... 010日常饮食健康吃法吃对主食 ................................... 011吃对肉蛋类................................ 011吃对蔬果 ................................... 012喝对饮品 ................................... 012吃对零食 ................................... 012掌握正确的进餐顺序 ................... 012不得不说的饮食习惯 ................... 013Part 2  吃对食物，成就孩子出色未来孩子的阶梯式饮食指导推荐食谱 ................................... 017蔬菜米汤 ...................................... 017清淡米汤 ...................................... 018核桃糊 ......................................... 018红薯碎米粥 .................................. 019核桃蔬菜粥 .................................. 020包菜萝卜粥 .................................. 021牛奶鸡蛋小米粥 ........................... 021鸡肝土豆粥 .................................. 022鱼肉菜粥 ...................................... 023肉末茄泥 ...................................... 024土豆胡萝卜肉末羹 ........................ 024薯泥鱼肉 ...................................... 025西红柿红腰豆汤 ........................... 026核桃花生豆浆 ............................... 027西红柿碎面条 ............................... 028牛肉菠菜碎面 ............................... 028鸡肉南瓜泥 .................................. 029猪肝瘦肉粥 .................................. 030糙米糯米胡萝卜粥 ........................ 030南瓜拌核桃 .................................. 031粉蒸胡萝卜丝 ............................... 032清蒸香菇鳕鱼 ............................... 033水果藕粉羹 .................................. 034蔬菜蛋黄羹 .................................. 034豆腐猪血炖白菜 ........................... 035苹果红枣鲫鱼汤 ........................... 036黑米核桃浆 .................................. 037奶香土豆泥 .................................. 038山药粥 ......................................... 038西红柿炒山药 ............................... 039彩椒玉米炒鸡蛋 ........................... 040葡萄干苹果粥 ............................... 041黑豆核桃蜂蜜奶 ........................... 041南瓜烧排骨 .................................. 042上海青拌海米 ............................... 042苹果雪梨银耳甜汤 ........................ 043金针菇蔬菜汤 ............................... 044家常蔬菜蛋汤 ............................... 044凉薯胡萝卜鲫鱼汤 ........................ 045牛奶花生核桃豆浆 ........................ 046苹果胡萝卜麦片粥 ........................ 047鸡蛋木耳粥 .................................. 048鳕鱼香菇青菜粥 ........................... 048橘子香蕉水果沙拉 ........................ 049干煸芋头牛肉丝 ........................... 050玉米拌豆腐 .................................. 051菌菇烧菜心 .................................. 051豉香葱丝鳕鱼 ............................... 052鸡汤油条豆腐脑 ........................... 052苹果银耳莲子汤 ........................... 053西红柿生鱼豆腐汤 ........................ 054虾米白菜豆腐汤 ........................... 054莲藕柠檬苹果汁 ........................... 055Part 3  吃对食物，守护中青年人的健康中青年人吃对食物之关键推荐食谱 ................................... 058小米绿豆豆浆 ............................... 058杨桃香蕉牛奶 ............................... 059冬瓜绿豆粥 .................................. 060小米鸡蛋粥 .................................. 061山药鸡丝粥 .................................. 062凉拌莴笋 ...................................... 063松子胡萝卜丝 ............................... 064苦瓜炒马蹄 .................................. 065草菇西蓝花 .................................. 066桃仁茄子 ...................................... 067麻婆山药 ...................................... 068醋熘南瓜片 .................................. 068酸甜脆皮豆腐 ............................... 069蟹味菇炒小白菜 ........................... 070开心果西红柿炒黄瓜 .................... 071菠菜柑橘沙拉 ............................... 072豆豉刀豆肉片 ............................... 073莴笋炒回锅肉 ............................... 073绿豆芽拌猪肝 ............................... 074肉末尖椒烩猪血 ........................... 075黄豆焖猪蹄 .................................. 076土豆烧鸡脆骨 ............................... 077橙香柚酱鸡中翅 ........................... 078香芋焖腊鸭 .................................. 079牛肉苹果丝 .................................. 080草菇炒牛肉 .................................. 081鸡蛋炒百合 .................................. 082茭白木耳炒鸭蛋 ........................... 082香煎银鳕鱼 .................................. 083蒜香虾球 ...................................... 084虾米干贝蒸蛋羹 ........................... 085银耳莲子马蹄羹 ........................... 086苦瓜黄豆排骨汤 ........................... 087牛肉蔬菜汤 .................................. 088鱼鳔豆腐汤 .................................. 089黄鱼蛤蜊汤 .................................. 090桃子胡萝卜汁 ............................... 091胡萝卜黄瓜苹果汁 ........................ 091Part 4  吃对食物，安然度过孕产期孕产妇饮食指导推荐食谱 ................................... 095奶香水果燕麦粥 ........................... 095小炒上海青 .................................. 096粉蒸藕盒 ...................................... 097韭菜黄豆炒牛肉 ........................... 098鸡蓉拌豆腐 .................................. 099山药蒸鲫鱼 .................................. 100虾仁鸡蛋卷 .................................. 101红枣板栗烧黄鳝 ........................... 101核桃仁豆腐汤 ............................... 102栗子花生瘦肉汤 ........................... 103芋头海带鱼丸汤 ........................... 104香蕉蜂蜜牛奶 ............................... 105核桃燕麦豆浆 ............................... 105山药葡萄干粥 ............................... 106鳕鱼鸡蛋粥 .................................. 106蒜香豉油菜心 ............................... 107糖醋芝麻藕片 ............................... 108白菜粉丝炒五花肉 ........................ 109黄豆焖鸡翅 .................................. 110嫩牛肉胡萝卜卷 ........................... 111豆腐烧鲈鱼 .................................. 112瓦罐莲藕汤 .................................. 113杞枣煲鸡蛋 .................................. 114红枣山药乌鸡汤 ........................... 114香芋煮鲫鱼 .................................. 115红糖小米粥 .................................. 116紫米核桃红枣粥 ........................... 117山药乌鸡粥 .................................. 117芝麻菠菜 ...................................... 118上海青扒鲜蘑 ............................... 119冬菜蒸白切鸡 ............................... 120豉汁蒸鲈鱼 .................................. 121三文鱼金针菇卷 ........................... 121山药胡萝卜炖鸡块 ........................ 122黑枣枸杞炖鸡 ............................... 123鹌鹑蛋鸡肝汤 ............................... 124花生鲫鱼汤 .................................. 125黄花菜鲫鱼汤 ............................... 125Part 5  吃对食物，拥抱人生第二春更年期人群吃对食物之关键推荐食谱 ................................... 128葡萄菠萝奶 .................................. 128桂圆桑葚奶 .................................. 129花生牛奶豆浆 ............................... 130黄豆红枣糯米豆浆 ........................ 130枣仁莲子粥 .................................. 131阿胶枸杞小米粥 ........................... 132冰糖蒸香蕉 .................................. 133蜂蜜蒸木耳 .................................. 134百合蒸南瓜 .................................. 135糖醋花菜 ...................................... 136西芹百合炒白果 ........................... 137西红柿炒丝瓜 ............................... 138蔬菜浇汁豆腐 ............................... 139菠菜牛蒡沙拉 ............................... 140胡萝卜苦瓜沙拉 ........................... 140洋葱猪皮烧海带 ........................... 141圣女果芦笋鸡柳 ........................... 142粉蒸鸭肉 ...................................... 143鸡蛋包豆腐 .................................. 144木耳枸杞蒸蛋 ............................... 145鱼胶白菜卷 .................................. 146蒜蓉粉丝蒸鱼片 ........................... 147韭黄炒牡蛎 .................................. 148燕窝百花豆腐 ............................... 149紫菜笋干豆腐煲 ........................... 150桂圆红枣藕粉羹 ........................... 151银耳山药甜汤 ............................... 152燕窝萝卜香菇汤 ........................... 153淡菜海带排骨汤 ........................... 154枸杞木耳乌鸡汤 ........................... 155口蘑嫩鸭汤 .................................. 156苹果炖鱼 ...................................... 157猕猴桃雪梨汁 ............................... 158蜂蜜雪梨莲藕汁 ........................... 158百合葡萄糖水 ............................... 159Part 6  吃对食物，健康长寿有活力老年人吃对食物之关键推荐食谱 ................................... 162黑芝麻花生豆浆 ........................... 162板栗燕麦豆浆 ............................... 163玉米燕麦粥 .................................. 164黑芝麻核桃粥 ............................... 164玉米南瓜大麦粥 ........................... 165上海青鸡丝干贝粥 ........................ 166嫩南瓜豆腐饼 ............................... 167双拼桂花糯米藕 ........................... 168蜜汁红枣山药百合 ........................ 169风味蒸莲子 .................................. 170奶油娃娃菜 .................................. 171胡萝卜丝炒包菜 ........................... 172橄榄油拌西芹玉米 ........................ 173金针菇拌豆干 ............................... 174浓汤竹荪扒金针菇 ........................ 175青菜豆腐炒肉末 ........................... 176胡萝卜鸡肉茄丁 ........................... 177茶树菇蒸牛肉 ............................... 178香煎茄饼 ...................................... 179蒸鱼蓉鹌鹑蛋 ............................... 180茄汁生鱼片 .................................. 181柠檬蒸乌头鱼 ............................... 182香芋焖鱼 ...................................... 183虾仁炒豆芽 .................................. 184虾菇青菜 ...................................... 185虾皮蚝油焖冬瓜 ........................... 185奶汤干贝扒娃娃菜 ........................ 186苦瓜菊花汤 .................................. 187菌菇豆腐汤 .................................. 188芸豆赤小豆鲜藕汤 ........................ 189南瓜西红柿土豆汤 ........................ 190紫菜虾米猪骨汤 ........................... 191苦瓜干贝煲龙骨 ........................... 192核桃腰果莲子煲鸡 ........................ 193五指毛桃黑芝麻乌鸡汤 ................. 193玉米须芦笋鸭汤 ........................... 194白萝卜炖羊排 ............................... 195红腰豆鲫鱼汤 ............................... 196海带黄豆鱼头汤 ........................... 197Part 7  吃对食物，助你远离常见病感冒 ......................................... 200梨藕粥 ......................................... 200红枣苦瓜粥 .................................. 201腹泻 ..........................................202牛奶薏米红豆粥 ........................... 202木耳红枣莲子粥 ........................... 203四喜蒸苹果 .................................. 204蒸红袍莲子 .................................. 204菌菇蛋羹 ...................................... 205便秘 ......................................... 206玉米奶露 ...................................... 206香蕉粥 ......................................... 207黑芝麻蜂蜜润肠粥 ........................ 208黄瓜拌土豆丝 ............................... 209尿路感染 ................................... 210薏米双豆豆浆 ............................... 210苋菜枸杞绿豆粥 ........................... 211失眠 ..........................................212百合枣莲双黑豆浆 ........................ 212牛奶芝麻豆浆 ............................... 213鲜奶白菜汤 .................................. 214黄花菜鱼丸汤 ............................... 215神经衰弱 ................................... 216莲子奶糊 ...................................... 216百合红枣桂圆汤 ........................... 217莲藕核桃排骨汤 ........................... 217骨质疏松症................................ 218双菇争艳 ...................................... 218核桃花生猪骨汤 ........................... 219慢性咽炎 ....................................220虾米花蛤蒸蛋羹 ........................... 220丝瓜肉片汤 .................................. 221贫血 ..........................................222桂圆红枣豆浆 ............................... 222桂圆红枣木瓜盅 ........................... 223高血压 .......................................224苦瓜胡萝卜粥 ............................... 224橄榄油蔬菜沙拉 ........................... 225肥胖症 .......................................226红薯糙米饭 .................................. 226豉油南瓜 ...................................... 227湿疹 ......................................... 228荷叶藿香薏米粥 ........................... 228糖醋西瓜翠衣 ............................... 229马齿苋薏米绿豆汤 ........................ 229苦瓜黄豆鸡脚汤 ........................... 230

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