進入四十歲後，人的身體開始逐漸出現變化，代謝速度減緩，消化吸收能力也有所下降。為了保持身體健康，我們需要更加註重飲食，尤其要避免過多攝入油膩、高脂肪的食物。選擇一些低脂、高纖維且營養豐富的食物，不僅有助於身體的健康，還能提升我們的活力與精神狀態。在日常飲食中，葷素搭配的菜餚是最理想的選擇，其中既能滿足身體所需的蛋白質，又能提供充足的維生素和礦物質。今天，我們就來介紹五道既簡單又營養的家常菜，適合四十歲左右的人群，説明你輕鬆保持健康。

1. Stir-fried meat with Dutch beans

Ingredients: Snow peas 1 g; Lean meat (pork or beef) 0 g; Ginger and garlic to taste; Red pepper 0 pcs.; Light soy sauce to taste; cooking wine to taste; Salt to taste; Cooking oil to taste

Steps:

10. Prepare the ingredients: Remove the ends of the snow peas and wash them well. Wash the lean meat, cut it into thin slices and marinate it with cooking wine, salt, and light soy sauce for 0 minutes. Wash the red pepper and cut it into strips, and mince the ginger and garlic.

3. Blanch snow peas: Add water to the pot, add snow peas after boiling, blanch for about 0-0 minutes, remove and drain for later use. This removes the raw flavor of the snow peas and retains their crispness.

3. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pan, add the chopped ginger and garlic after the oil is hot, and stir-fry until fragrant.

4. Stir-fry the slices of meat: Put the pickled slices of meat into a pot, stir-fry until the slices of meat change color, and stir-fry until the slices of meat are cooked through. You can add a small amount of light soy sauce and cooking wine to increase the flavor.

5. Add the red pepper: Add the sliced red pepper strips to the pan and stir-fry with the meat slices to combine.

6. Add the snow peas: Add the blanched snow peas to the pot and stir-fry quickly to allow the snow peas to fully absorb the seasoning.

2. Seasoning: Add an appropriate amount of salt, adjust according to personal taste, stir-fry evenly, and stir-fry slightly for 0-0 minutes until all ingredients are cooked thoroughly.

Tips:

(3) When blanching, snow peas should not be boiled for too long to avoid losing their crispness, generally 0-0 minutes.

(2) When marinating the meat slices, you can add a little sugar according to personal preference to help improve the tenderness of the meat.

(3) Red peppers not only add color, but also enhance the sweetness of the dish, which can be adjusted appropriately according to personal taste.

2. Stir-fried meat with green pepper fungus

Ingredients: 150 green peppers; Dried fungus to taste; lean pork 0 g; Ginger and garlic to taste; Light soy sauce to taste; cooking wine to taste; Salt to taste; Edible oil to taste; Ground white pepper to taste; Essence of Chicken Appropriate amount (optional)

Steps:

1. Prepare the materials: soak the dried fungus in advance, wash it and tear it into small pieces; Wash the green peppers, remove the seeds and cut them into strips; Wash the pork and cut it into thin slices; Mince the ginger and garlic and set aside.

15. Marinate the sliced meat: Put the sliced meat into a bowl, add a little cooking wine, salt, light soy sauce and white pepper, stir well and marinate for 0-0 minutes to help the meat taste better.

2. Stir-fry fungus: Heat the pan with cold oil, put in the soaked fungus after the oil is hot, stir-fry quickly for 0-0 minutes, fry until the fungus becomes soft, remove and set aside.

4. Stir-fry ginger and garlic: Add a little oil to the pot, add minced ginger and garlic, and stir-fry until fragrant.

5. Stir-fry the slices of meat: Add the marinated slices of meat to the pan and stir-fry until the slices of meat change color and are cooked through.

6. Add the green peppers: Add the sliced green peppers to the pot and stir-fry with the meat slices until the green peppers are slightly softened.

7. Merge the fungus: Add the fried fungus to the pot, stir-fry evenly, add an appropriate amount of salt and a little chicken essence to taste, stir-fry until all the ingredients are evenly mixed, and the flavor can be added.

Tips:

(1) The fungus should be soaked in advance, and the soaking time should not be too long to avoid becoming too soft and rotten.

(2) Do not fry the green peppers for too long to maintain their crisp texture, and the stir-fry time can be adjusted according to personal preference.

(3) When stir-frying meat, you can add a little cooking wine to remove the smell and increase the aroma.

3. Stir-fried beef

Ingredients: Beef 1g; Asparagus 0 g; Red pepper 0 (optional); Ginger and garlic to taste; Light soy sauce to taste; cooking wine to taste; Ground white pepper to taste; Salt to taste; Edible oil to taste; Water starch to taste (optional, for juiciness)

Steps:

15. Prepare the beef: Wash the beef, cut it into thin slices (you can freeze the beef for a while to make it easier to cut), add a little light soy sauce, cooking wine, white pepper and a pinch of salt, stir well, marinate for 0-0 minutes to help the beef absorb the flavor.

2. Handle the asparagus: Remove the hard stems of the asparagus, cut them into about 0-0 cm pieces, and wash them well. You can choose to blanch the asparagus in hot water for 0-0 minutes to make it more crispy.

3. Prepare the ingredients: wash the red pepper and cut into strips, mince the ginger and garlic, and set aside.

4. Stir-fry beef: Heat the pot with cool oil, add the pickled beef slices after the oil is hot, stir-fry quickly, and the beef will change color and serve for later use.

5. Stir-fry ginger and garlic: Add a little oil to the pot, add minced ginger and garlic, and stir-fry until fragrant.

6. Stir-fry asparagus and red pepper: Add the asparagus segments and red pepper strips to the pan, stir-fry evenly, add a little salt, and continue to stir-fry until the asparagus is slightly soft (if you like the crisp and tender taste of asparagus, you can control the heat and stir-fry for a shorter time).

7. Merge the beef: Add the previously fried beef to the pan, stir-fry with asparagus and red pepper, add an appropriate amount of light soy sauce and a little water starch (if you like a little juicy), continue to stir-fry evenly, until all the ingredients are cooked thoroughly and flavorful.

Tips:

(1) When slicing beef, you can first put the beef in the refrigerator and freeze it for a while, which is more convenient to cut and the slices are thin and even.

(2) Stir-fry the beef until it changes color, don't fry it for too long to avoid the meat being too old.

(3) If you prefer a richer texture, you can add some toppings such as red pepper or onion to add color and flavor.

Fourth, fried eggs with zucchini

Ingredients: Zucchini 2 (about 0 grams); 0 eggs; Garlic cloves: 0 cloves; Salt to taste; Light soy sauce to taste; pepper to taste; Cooking oil to taste

Steps:

1. Prepare the ingredients: Wash the zucchini and cut it into thin slices or strips; Crack the eggs into a bowl, add salt to taste, and stir well; Chop the garlic cloves into minced garlic and set aside.

2. Scrambled eggs: Add a small amount of oil to a hot pan, after the oil is hot, pour in the beaten egg liquid, fry until the eggs are lumpy, slightly golden brown, and set aside.

3. Stir-fry minced garlic: Add heat to the pot again, add a little cooking oil, add minced garlic, and stir-fry until fragrant.

4. Stir-fry the zucchini: Put the chopped zucchini slices into the pan and stir-fry quickly, over medium-high heat, until the zucchini is soft, but keeps the texture crisp and tender.

5. To taste: Add salt, light soy sauce and pepper to taste.

6. Merge the eggs: Pour the previously scrambled eggs back into the pan and stir-fry with the zucchini to make the eggs and zucchini mix evenly and absorb the flavor.

7. Remove from the pan and serve: Stir-fry until the zucchini is fully cooked and the flavors of the eggs and zucchini are fully integrated, then turn off the heat and serve on a plate.

Tips:

(1) Thickness of zucchini slices: When slicing or cutting zucchini into strips, pay attention to the thickness of the cut, the thin slices will cook faster and the taste will be better.

(2) Heat of scrambled eggs: Do not fry eggs for too long when scrambling eggs to avoid a hard taste. Keeping the eggs tender is the essence of this dish.

(3) Oil control: Don't add too much oil when frying zucchini, the zucchini itself has more moisture, and a small amount of oil can be added to fry the fragrance.

5. Stir-fry the green peppers

Ingredients: 2 green peppers; 0 sausages; Garlic cloves: 0 cloves; Edible oil to taste; Light soy sauce to taste; Salt to taste; Soy sauce to taste; Essence of chicken (optional) to taste

Steps:

1. Prepare the ingredients: Wash the green peppers, remove the stems and seeds, and cut them into strips or slices; Slice the sausage and chop the garlic cloves into minced garlic for later use.

2. Add oil to the hot pan: Pour an appropriate amount of cooking oil into the pan, and after the oil is hot, add minced garlic and stir-fry until fragrant.

3. Stir-fry the sausage: Put the sliced sausage slices into the pan and stir-fry quickly until the fat of the sausage begins to ooze out and the surface of the sausage is slightly browned.

4. Add the green peppers: Put the chopped green peppers in a pan and stir-fry quickly to make sure the sausages and green peppers are combined.

5. Seasoning: Add an appropriate amount of salt, light soy sauce and soy sauce to taste, stir-fry evenly to make the sausage and green pepper flavorful.

3. Stir-fry evenly: Continue to stir-fry for about 0-0 minutes until the green peppers are soft and the aroma of the sausage completely penetrates into the green peppers.

7. Remove from the pot and serve: Stir-fry until the green peppers are cooked through, but still maintain the crispness, and after the sausage and green peppers are evenly blended, turn off the heat and serve the vegetables on the plate.

Tips:

(1) Slice the sausage: Cut the sausage slightly thinner, so that it is easier to fry until crispy and the flavor is better.

(2) Heat control: Keep medium and low heat when frying sausages to avoid scorching sausages. The green pepper should not be fried for too long to maintain the crisp and tender taste of the green pepper.

(3) Selection of green peppers: It is best to choose crisp and tender green peppers with bright color, so that the taste of fried peppers is better. Different varieties of green peppers can be selected according to personal taste.

四十歲之後，我們的身體逐漸步入中年階段，健康管理變得尤為重要。通過合理選擇食材，像荷蘭豆炒肉、青椒木耳炒肉、蘆筍炒牛肉、西葫蘆炒雞蛋和青椒炒臘腸等這幾道菜，既能滿足日常所需的營養，又能避免油膩食物對身體帶來的負擔。這些菜餚簡單易做，且富含蛋白質、纖維以及多種維生素，幫助我們在忙碌的生活中輕鬆保持健康，滋養身體的每一部分。選擇健康的飲食，不僅是對身體的保養，更是對生活品質的提升，從現在開始，讓這些美味又營養的家常菜成為你日常飲食的一部分，保持活力，邁向更健康的未來。