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 \n餐桌上的长寿密码知多少?新疆人民火旅鸣社权威营养师科学配餐，合理用盐用油，为你的健康精打细算!新疆人民卫生出版社  \n|甘智荣|  \n·国家考评员  \n·中国烹饪大师  \n·名菜品鉴高级顾问  \n·深圳饮食协会名厨委员会专家委员  \n·“顶级厨师·第二季”深圳赛区评委  \n·荣获“国际食品餐饮博览会”大厨奖  \n·荣获“环球厨神·国际挑战赛”银奖  \n甘智荣师傅专业造诣深厚，从事烹饪工作多年，精通粤、川、鲁、湘、赣、闽等诸多菜系的烹调，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，创办智荣厨艺网(www.zhirongcook.com),并常年提供家常菜、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。  \n○  \n图书在版编目(CIP)数据  \n吃对健康料理更长寿/甘智荣主编.—乌鲁木齐：新疆人民卫生出版社，2016.6ISBN 978-7-5372-6580-5  \nI.①吃…Ⅱ.①甘…Ⅲ.①保健一食谱IV.①TS972.161  \n中国版本图书馆CIP数据核字(2016)第112912号  \n吃对健康料理更长寿          \nCHIDUI JIANKANG LIAOLI GENG CHANGSHOU  \n出版发行新疆人民出版總社  \n新疆人民卫生出版社责任编辑胡赛音策划编辑深圳市金版文化发展股份有限公司摄影摄像深圳市金版文化发展股份有限公司封面设计深圳市金版文化发展股份有限公司地    址新疆乌鲁木齐市龙泉街196号电    话  \n0991-2824446邮    编830004网     址  \n http://www.xjpsp.com               印    刷深圳市雅佳图印刷有限公司经   销全国新华书店开   本170毫米×230毫米16开印   张10字   数160千字版   次2016年7月第1版印   次2016年7月第1次印刷定   价29.80元  \n【版权所有，请勿翻印、转载】  \n## PREFACE前言\n\n宋美龄享年106岁，杨绛享年105岁……广西巴马、湖北钟祥、江苏如皋等著名的“长寿之乡”人均寿命均在80岁以上，最长寿者甚至达到127岁!你是否也想成为人人艳羡的百岁寿星呢?  \n古往今来，健康长寿一直是人们追求的美好愿望。人的寿命长短很大程度上取决于日常膳食，食材的选择与搭配，烹饪方式的运用，摄入热量的多寡……都会影响我们的膳食结构。营养专家指出，膳食平衡是健康饮食的关键。所谓的膳食平衡，是指选择多种食物经过适当搭配，做出满足人体营养需求的膳食。这既要求我们食物多样化，又提出了荤素搭配恰当、能量比例适宜的膳食理念。具体来说，就是以谷类食物为主，多吃蔬菜、水果和薯类，常吃奶类、豆类及其制品，并适量进食禽蛋、鱼类、瘦肉，少吃肥肉和荤油。此外，膳食清淡有利于人体健康，也是得享高寿的重要因素。除了不要过多食用动物性食物和油炸、烟熏食物，低盐少油的烹饪方式也应成为健康饮食的首选。  \n为了倡导健康的饮食风尚，这本《吃对健康料理更长寿》向读者朋友介绍了75种常见的养生食材，涵盖谷物、豆类、蔬菜、肉禽、蛋奶、水产、果品几大类别，是否吃得健康一查便知!还有权威营养师推荐了141多款营养食谱，不论是爽口的凉菜、清新的蒸菜，还是鲜美的小炒、喷香的汤羹，都能让你大快朵颐。各种食材如何搭配，一道菜肴中食材用量多少、热量供给多少，放多少盐、用哪种油，怎么调味最能保持食材的原始鲜味……各种美味窍门、健康秘诀尽在这本《吃对健康料理更长寿》。快来翻阅本书，用健康食材烹饪养生料理吧，从此享尽口福、活到百岁再也不是梦!  \nCONTENTS目录  \nPART 1°  \n怎么吃更长寿  \n010/走近食材，挖掘健康长寿的营养素宝库0141饮食巧搭配，体魄强健更长寿0181关注热量，活出轻盈体态0201自制手工食材，享受独特风味0221烹饪少油盐，身体更添活力  \n024/养成良好的饮食习惯，轻松成为百岁寿星°PART 2°0281小米红豆玉米饭046/豆腐胡萝卜丝蒸小米饭0381毛豆香煎豆腐萝卜泥小米南瓜粥  \n谷物、豆类及豆制品  \n毛豆炒鸡肉豆腐油菜香菇浓汤  \n030/糙米西红柿拌豆腐0391蚕豆酸菜糙米炒饭0481油豆腐  \n蒜香蚕豆炒饭  \n031/小麦西蓝花煮油豆腐0401豌豆  \n油豆腐煮蘑菇山药小麦粥豌豆炒玉米粒0321燕麦041/纳豆玉米燕麦粥纳豆味噌萝卜丝燕麦紫薯豆浆  \n0421黄豆黄豆小米粥杂豆高粱粥番茄酱黄豆高粱小米豆浆  \n0341高粱  \n044/黄豆芽  \n036/玉米  \n凉拌黄豆芽马蹄玉米炒核桃豆芽炒豆腐  \n°PART 3°  \n### 蔬菜与菌菇\n\n0521南瓜  \n胡萝卜肉酱饭南瓜镶肉胡萝卜拌海苔油菜牛奶炖鸡肉南瓜猪肉沙拉黄彩椒胡萝卜汤油菜虾米炒饭南瓜红豆芹菜汤橄榄油煮胡萝卜海带拌油菜胡萝卜碎炒鸡蛋  \n0781油菜  \n0541苦瓜  \n080/菠菜苦瓜猪肉蛋饼菠菜咖喱汤猪肉味噌炒苦瓜蓝莓山药泥花生酱拌菠菜  \n0681山药  \n三文鱼柠汁渍山药056/黄瓜蒜香菠菜炒平菇  \n山药萝卜沙拉  \n醋拌黄瓜肉片0821芥菜  \n0701莲藕  \n0571茄子芥菜温泉蛋猪肉莲藕豆浆汤  \n油醋风味凉拌茄子0831生菜  \n071/芦笋  \n鱼糕煮生菜芦笋炒鸡肉  \n0581西红柿  \n西红柿酸奶沙拉0841甜椒0721秋葵西红柿炒生菜冰镇三色椒杂谷浓菜汤秋葵牛肉卷生抽渍秋葵085/魔芋0601红薯秋葵海带汤魔芋烩时蔬香烤红薯苹果0741西蓝花0861香菇061/芋头焗烤双色花菜香菇炒油豆腐芋头煮猪肉凉拌西蓝花香菇蒸鹌鹑蛋0621白萝卜西蓝花炒墨鱼0881金针菇海带萝卜汤076/包菜白酒蒸金针菇  \n三文鱼萝卜米酒汤千层包菜0891黑木耳0771白菜蒜泥黑木耳胡萝卜奶油汤白菜涮肉沙拉  \n0641胡萝卜  \nPART 4°  \n### 畜肉、禽蛋及乳制品\n\n0921猪肉  \n1001鸡肉106/牛奶芹菜炒猪肉红薯鸡肉牛奶炖猪肉南瓜猪肉煎饼  \n鸡肉酸奶咖喱汤猪肉芦笋卷1071乳酪风味鸡肉炒萝卜肉丸火锅杂菜鸡肉锅青葱焗烤猪肉咖喱汤胡萝卜拌鸡肉丝1081酸奶洋葱姜烧猪排  \n萝卜炖鸡翅土豆酸奶沙拉猪肉味噌汤  \n排骨煮白菜1041鸡蛋南瓜酸奶沙拉  \n青椒西红柿炒蛋西红柿木耳生菜蛋汤半熟牛排焗烤玉米牛肉°PART 51121桂鱼1181秋刀鱼1241鲷鱼烤桂鱼小青椒生姜煮秋刀鱼鲷鱼彩蔬沙拉1131紫菜红烧秋刀鱼鲷鱼豆腐汤  \n0981牛肉  \n### 河鲜与海鲜\n\n紫菜香菇汤120/金枪鱼126/比目鱼  \n1141海带金枪鱼意大利面杂菌烩比目鱼  \n海带拌熏三文鱼1211沙丁鱼彩蔬比目鱼  \n1151鳗鱼西红柿烤沙丁鱼  \n鳗鱼蛋花1221三文鱼  \n三文鱼炒蘑菇  \n116/鳕鱼  \n三文鱼拌饭柠檬汁清蒸鳕鱼烧渍三文鱼西蓝花鳕鱼豆浆汤  \n1281红杉鱼  \n1341章鱼奶油扇贝茄汁红杉鱼章鱼西红柿沙拉140/生蚝香菇杏仁红杉鱼135/蛤蜊香烤生蚝蛤蜊西班牙海鲜饭生蚝牛奶汤虾仁腐皮包  \n虾  \n130/!  \n136/蚬红酒番茄酱虾  \n豆腐蚬肉西蓝花拌蚬仔香蒜墨鱼意大利面138/扇贝水晶墨鱼卷  \n墨鱼  \n1321  \n咖喱虾炒扇贝PART6°  \n### 水果与坚果\n\n1441  苹果  \n152/  j蓝莓158/  核桃培根苹果卷柳橙芒果蓝莓奶昔核桃蒸蛋羹胡萝卜苹果炒饭153/  猕猴桃芝麻麦芽糖蒸核桃苹果猪排  \n猕猴桃秋葵豆饮160/  板栗  \n雪梨  \n146/  \n1541牛油果板栗煨白菜百合雪梨粥  \n红酒雪梨牛油果沙拉  \n牛油果香蕉奶昔156/花生香蕉鸡蛋饼  \n1481  香蕉  \n乌醋花生黑木耳乳酪香蕉羹  \n花生拌菠菜草莓苹果煎饼草莓土豆泥  \n草莓  \n150/  \n## 怎么吃更长寿\n\n健康饮食是长寿的关键  \n健康的饮食习惯是长寿的关键，但要怎么吃才合适呢?说起吃，内容可就丰富了，不仅要合理地搭配食材，而且要选用健康的烹饪方式，更要杜绝不良的饮食习惯，你做到了吗?","cbCailgfZpp666Ul","https://ap.wps.com/l/cbCailgfZpp666Ul","pdf",24013970,164,"Chinese","en","# 前言\n# Contents目录\n## PART 1° 怎么吃更长寿\n## PART 2° 谷物、豆类及豆制品\n## PART 3° 蔬菜与菌菇\n## PART 4° 畜肉、禽蛋及乳制品\n## PART 5° 河鲜与海鲜\n## PART 6° 水果与坚果\n# 怎么吃更长寿\n## 健康饮食是长寿的关键","[{\"question\":\"本书如何定义“膳食平衡”，核心要点是什么？\",\"answer\":\"以多种食物的适当搭配满足人体营养需求，强调谷类为主，增加蔬菜、水果和薯类，并常吃奶类和豆类制品，适量摄入禽蛋、鱼类与瘦肉；同时提倡荤素比例与能量比例适宜、烹饪清淡。\"},{\"question\":\"哪些烹饪方式被推荐用于更健康的饮食？\",\"answer\":\"强调低盐少油与清淡烹饪方式，避免过多动物性食物，以及少吃油炸、烟熏等饮食方式，让食材更易保持原始风味与营养价值。\"},{\"question\":\"全书在食材与料理方面包含哪些主要覆盖范围？\",\"answer\":\"围绕75种养生食材与141道健康料理展开，涵盖谷物、豆类、蔬菜与菌菇、畜肉禽蛋与乳制品、河鲜与海鲜、果品与坚果等多类内容，并提供营养功效与搭配思路。\"}]","吃对健康料理更长寿 | PDF",1790613196,413]