春分节气最养人的3种蔬菜，每一种都不能错过！吃法奉上

事件介绍

一年之计在于春，健康也是如此。那么，在春分时节的餐桌上，应当有哪些食材出现呢？

春分吃“三菜”

01香菇——补充维生素D

香菇的维生素D含量很高，且香菇干品中钙、磷、铁等矿物质含量也较多。

其铁的含量比菠菜高出8倍以上，锌的含量是奶粉、大豆的3倍以上，这些都是人体不可缺少的矿物质。

香菇饭

材料：鲜香菇4朵，鸡肉丝1/4杯，芹菜末1大匙，白米1杯，水1杯，盐1小匙，香油2小匙，酱油2/3大匙，糖1/3大匙，太白粉2小匙，黑胡椒粉2小匙做法：将米洗净沥干水分，加入1杯水浸泡约15分钟备用。

新鲜香菇洗净切丝，与鸡肉丝、调味料拌匀，铺在米上。放入电饭锅中煮熟，开关跳起后，再焖10分钟，将锅盖打开，拌入芹菜末，再焖5分钟，最后用饭匙轻轻拌匀即可。

02香椿——理气抗菌

中医认为，香椿味苦，性寒，有清热解毒、健胃理气等功效。

它的味道芳香，能起到醒脾、开胃的作用。

香椿还是治疗肠炎、痢疾、泌尿系统疾病的良药。

现代营养学研究也发现，香椿含有维生素E，具有很强的抗衰老作用。

而且，香椿对金黄色葡萄球菌、肺炎双球菌、痢疾杆菌和伤寒杆菌等，都有明显的抑制作用。

香椿干丝材料：豆腐干150g，香椿100g，盐3g，香油15g。做法：鲜香椿洗净后放入沸水中焯烫，捞出后晾凉、切成细末。

白豆腐干用沸水洗净后切成丝，放入盆内，加入香椿末、精盐和香油，拌匀装盘即可。

03油麦菜——助眠

油麦菜是莴笋的变种，含有大量维生素和钙、铁、蛋白质、脂肪等营养成分，是生食蔬菜中的上品，有“凤尾”之称。
油麦菜具有降低胆固醇、治疗神经衰弱、清燥润肺等功效，是一种低热量、高营养的蔬菜，适量食用，有助于睡眠。

蒜蓉油麦菜材料：油麦菜适量，大蒜，葱，蚝油（没有的话可以用老抽代替）。

做法：蒜切成蒜蓉，葱切葱花，油烧至8成热，下葱花和部分的蒜蓉呛锅，出味后下香麦菜，快速翻炒，然后加入些许蚝油或老抽（如果用老抽，加的量一定不能太多），翻炒，待香麦菜变的梢软一些了，加一勺水，转中火闷，将剩余的蒜蓉全部加入，快熟时加盐出锅。

春分节气最养人的3种蔬菜，每一种都不能错过！吃法奉上（英译版）

The plan for the year lies in spring, and so does health. So, what ingredients should appear on the table during the vernal equinox?

Eat "three dishes" at the vernal equinox

01 Mushrooms-vitamin D supplementation

The vitamin D content of shiitake mushrooms is very high, and the dried shiitake mushrooms also contain more minerals such as calcium, phosphorus and iron.

Its iron content is more than 8 times higher than that of spinach, and its zinc content is more than 3 times that of milk powder and soybeans. These are all indispensable minerals for the human body.

Mushroom rice

Ingredients: 4 fresh mushrooms, 1/4 cup shredded chicken, 1 tablespoon chopped celery, 1 cup white rice, 1 cup water, 1 tsp salt, 2 tbsps sesame oil, 2/3 tbsps soy sauce, 1/3 tbsps sugar, 2 tbsps white powder, 2 tbsps black pepper powder Practice: Wash the rice and drain the water, add 1 cup of water to soak for about 15 minutes.

Wash and shred fresh mushrooms, mix well with shredded chicken and seasonings, and spread on rice. Put it in an electric rice cooker and cook it, flip the switch, simmer for another 10 minutes, open the lid, stir in the chopped celery, simmer for another 5 minutes, and finally gently mix well with a rice spoon.

02 Chinese toon-regulating qi and resisting bacteria

Traditional Chinese medicine believes that Chinese toon tastes bitter and cold in nature, and has the effects of clearing heat and detoxifying, strengthening the stomach and regulating qi.

It has an aromatic taste and can wake up the spleen and appetizer.

Toona sinensis is also a good medicine for treating enteritis, diarrhea, and urinary diseases.

Modern nutritional research has also found that Chinese toon contains vitamin E, which has a strong anti-aging effect.

Moreover, Chinese toon has obvious inhibitory effects on Staphylococcus aureus, Diplococcus pneumoniae, Shigella and Salmonella typhi.

Dried Chinese toon shredded ingredients: 150g dried tofu, 100g Chinese toon, 3 g salt, 15g sesame oil. Practice: Wash the fresh Chinese toon, place it in boiling water, blanch it, remove it, let it cool, and cut it into fine powder.

Wash the dried white tofu with boiling water, cut it into shreds, place it in a basin, add the shredded Chinese toon, refined salt and sesame oil, mix well and set on a plate.

03 Oil and wheat vegetables-help sleep

Oil wheat is a variety of lettuce. It contains a lot of vitamins and nutrients such as calcium, iron, protein, and fat. It is the top grade among raw vegetables and is known as the "Phoenix Tail".
Oil wheat vegetables have the effects of lowering cholesterol, treating neurasthenia, clearing dryness and moistening the lungs. They are a low-calorie, high-nutrient vegetable. Eating in moderation will help sleep.

Ingredients: Appropriate amount of oily wheat, garlic, green onion, oyster sauce (if not available, you can use soy sauce instead).

Practice: Cut the garlic into minced garlic, cut the green onion into chopped green onion, cook the oil until 80% hot, add the chopped green onion and part of the minced garlic to choke the pan. After the taste is served, add the fragrant wheat cabbage, stir fry quickly, then add some oyster sauce or soy sauce (If you use soy sauce, the amount must not be too much), stir fry, wait for the fragrant wheat cabbage to become softer, add a spoonful of water, turn to medium heat, add all the remaining garlic, add salt when it is almost cooked, and remove the pan.

黑料不打烊 译