食在好健康系列:提升免疫力这样吃就对了

目录
**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