提升免疫力这样吃就对了

目录

第一章 免疫力知识问答

什么是免疫力？...................................................................................................1

免疫系统是由什么组成的？.............................................................................2

免疫力越强越好？...............................................................................................3

免疫力和遗传有关吗？......................................................................................4

压力太大也会影响免疫力？.............................................................................4

如何吃出免疫力？...............................................................................................5

生活方式会影响免疫力吗？.............................................................................7

哪些食物可以提升免疫力？.............................................................................8

第二章 如何有效提升免疫力

免疫系统正常，才是健康王道..................................................................... 12

降低免疫力的危险因子................................................................................... 14

营养成分和免疫力的亲密关系..................................................................... 16

上班族免疫力增强法....................................................................................... 18

女性免疫力增强法............................................................................................ 20

儿童免疫力增强法............................................................................................ 22

老年人免疫力增强法....................................................................................... 24

第三章 吃对食材有效提升免疫力

水果类

桃子............................................. 29

草莓............................................. 30

●草莓薏苡仁酸奶 ●莓果柠檬蜜

蔓越莓......................................... 32

●橙香蔓越莓沙拉 ●蔓越莓拌莲藕

桑葚............................................. 34

●桑葚蔬果沙拉 ●桑葚燕麦粥

柳橙............................................. 36

●橙香鸡柳 ●香橙拌红甘

橘子............................................. 38

●蜂蜜橘香酸奶 ●橘香蜜茶

苹果............................................. 40

●枇杷银耳鲜肉汤 ●苹果咖喱

木瓜............................................. 42

●木瓜排骨汤 ●雪耳炖木瓜

杧果............................................. 44

●香杧鸡柳 ●杧果芦荟酸奶

猕猴桃......................................... 46

●什锦水果鸡片 ●菠萝猕猴桃汁

香蕉............................................. 49

十字花科类

大白菜......................................... 51

●干贝白菜 ●黑木耳炒白菜

●栗香白菜 ●开洋白菜

小白菜......................................... 54

●白菜西红柿豆腐汤 ●香菇烩白菜

西蓝花......................................... 56

●咖喱双花菜 ●杏仁拌西蓝花

●橙香西蓝花沙拉 ●洋葱西蓝花汤

●西蓝花松茸饭

圆白菜......................................... 60

●香炒圣女果圆白菜 ●翡翠圆白菜卷

芥蓝菜......................................... 62

●芥蓝牛肉 ●蒜香芥蓝

上海青......................................... 64

●上海青炒香菇 ●翡翠豆皮

●洋菇烩上海青

芥菜............................................. 67

叶菜类

龙须菜......................................... 69

空心菜......................................... 70

●辣炒空心菜 ●开洋空心菜

红薯叶 .................................72

●红薯叶烩海参 ●红薯叶豆腐羹

芹菜............................................. 74

●红枣芹菜汤 ●西芹红茄汤

菠菜............................................. 76

●菠菜炒蛋 ●绿菠百合汤

韭菜............................................. 78

●韭菜拌核桃仁 ●高纤韭菜汁

茄类

青椒、彩椒................................ 81

●青椒香炒皮蛋 ●彩椒三文鱼丁

●醋拌彩椒西蓝花 ●金枪鱼拌彩椒酱

西红柿......................................... 84

●爽口西红柿沙拉 ●黄豆西红柿炒蛋

茄子............................................. 86

●彩椒拌双茄 ●橘香紫苏茄

豆菜芽菜类

豌豆............................................. 89

●松子鸡丝沙拉 ●糖醋山药

●蒜香干贝豌豆 ●洋菇炒豌豆

四季豆......................................... 92

●姜丝四季豆 ●干煸四季豆

毛豆............................................. 94

●毛豆烩丝瓜 ●西瓜翠衣炒毛豆

豆芽............................................. 96

●凉拌黄豆芽 ●豆芽海瓜子汤

豆类、豆制品

黑豆............................................. 99

●醋渍黑豆时蔬 ●黑豆香梨盅

●黑豆鱼片汤 ●首乌黑豆炖鸡

红豆...........................................102

●椰汁红豆粥 ●红豆糙米饭

绿豆...........................................104

●藕香绿豆汤 ●燕麦绿豆粥

黄豆...........................................106

●黄豆胚芽饭 ●黄豆栗子粥

豆腐...........................................108

●苹果杏仁拌豆腐 ●茄汁梅醋拌豆腐

●冰糖枸杞豆腐盅 ●鲜蔬炖豆腐

●蔬菜豆腐味噌汤

菌菇类

黑木耳....................................... 113

●翠笋炒木耳 ●韭黄木须炒肉丝

●木耳炒洋菇 ●红茄烩木耳

姬松茸....................................... 116

●腰果双菇汤 ●姬松茸炖鸡

香菇........................................... 118

●双菇拌鸡肉 ●香菇炒茭白

●枸杞鲜菇 ●皮蛋香菇粥

●灵芝香菇炖排骨

洋菇 ..................................122

●香芹拌洋菇 ●洋菇玉米浓汤

杏鲍菇.......................................124

●美味什锦菇 ●海鲜杏鲍菇

金针菇.......................................126

●清炒芦笋金菇 ●红烧木耳金菇

根茎类

胡萝卜.......................................129

●洋葱胡萝卜炒蛋 ●香炒胡萝卜

●翠绿炒三丝 ●鲜笋萝卜汤

白萝卜.......................................132

●白玉萝卜镶肉 ●韩式辣味萝卜

红薯...........................................134

●甘薯甜粥 ●红薯牛奶

土豆...........................................136

●土豆烘蛋 ●阳光鲜果沙拉

南瓜...........................................138

●南瓜酸奶沙拉 ●金瓜黄豆糙米粥

山药...........................................140

●山药紫米粥 ●土豆山药汤

竹笋...........................................142

●红烧竹笋 ●鲜笋香菇鸡汤

芦笋...........................................144

●芦笋炒牛肉丝 ●清炒虾仁芦笋

洋葱...........................................146

●洋葱咖喱饭 ●洋葱炒蛋

●洋葱炒牛肉

牛蒡...........................................149

瓜类

黄瓜...........................................151

●碧玉黄瓜饭团 ●西红柿黄瓜蔬菜卷

●薏苡仁黄瓜沙拉 ●黄瓜炒肉片

苦瓜...........................................154

●凉拌蒜味苦瓜 ●苦瓜鲜肉汤

丝瓜...........................................156

●元气丝瓜饭 ●丝瓜炒沙丁鱼柳

五谷杂粮坚果类

白米...........................................159

糯米...........................................160

●红枣糯米粥 ●飘香竹筒饭

紫米...........................................162

●桂圆红枣紫米粥 ●紫米芦笋卷

●燕麦紫米糕 ●紫米燕麦饮

糙米...........................................165

胚芽米.......................................166

●茭白软丝粥 ●双豆胚芽饭

荞麦...........................................168

●南瓜荞麦面 ●健康十谷饭

●胚芽荞麦饭

小麦...........................................171

燕麦...........................................172

●燕麦鲜奶茶 ●燕麦黑豆浆

薏苡仁.......................................174

●排毒杂粮粥 ●薏苡仁鲜蔬糙米粥

芝麻...........................................176

●山药芝麻豆浆 ●黑芝麻海带汤

●豆花芝麻糊

核桃...........................................179

松子...........................................180

●坚果凉拌葱丝 ●松子鸡丁

水产、肉类

虾................................................183

●黄瓜嫩笋拌虾仁 ●发菜虾仁粥

●甘草椒盐虾 ● 烤南瓜虾

海参...........................................186

●牛筋烩海参 ●竹笋烩海参

螃蟹...........................................188

●香葱蟹 ●蟹肉烩萝卜

鱿鱼...........................................190

●五味鱿鱼 ●宫保鱿鱼

金枪鱼.......................................192

●蛋皮金枪鱼寿司 ●香酥金枪鱼块

●红茄金枪鱼炒蛋

乌鱼...........................................195

三文鱼.......................................196

●豆腐蒸三文鱼 ●时蔬三文鱼寿司

鲭鱼...........................................198

●鲭鱼辣炒莴苣 ●盐烤鲭鱼

带鱼...........................................200

●香煎带鱼 ●香柠青葱烩带鱼

鲈鱼...........................................202

●木瓜鲈鱼汤 ●蔗香炖鲈鱼

羊肉...........................................204

●艾叶羊肉汤 ●枸杞羊肉汤

奶制品和醋

乳酪...........................................207

酸奶...........................................208

●西红柿酸奶 ●双果酸奶

醋................................................210

●抗癌青梅醋 ●健康醋蛋

养生中药材

金银花.......................................213

板蓝根.......................................214

●清香益气汤 ●清心双花饮

黄芪...........................................216

枸杞子.......................................218

●枸杞子鲜虾豆腐 ●当归枸杞子鸡

●参芪益气茶

灵芝...........................................221

百合...........................................222

●百合西芹炒鸡柳 ●百合炖乌鸡

菊花...........................................224

●金银菊花茶 ●桑叶菊花饮

防风...........................................226

●玉屏风茶 ●滋补养生粥

●黄芪红枣汤 ●养生黄芪茶

第四章 提升免疫力的方法途径解读

免疫力、自身免疫性疾病和过敏............................................................. 230

提升免疫力从运动开始............................................................................... 232

保健食品和免疫力的关系.......................................................................... 234

营养均衡可使免疫力自然提升................................................................. 236

从中医看免疫问题........................................................................................ 237

芳香疗法增强免疫力................................................................................... 238

拒绝偏方，以免破坏免疫力...................................................................... 240