提升免疫力這樣吃就對了

目錄
第一章 免疫力知識問答
什么是免疫力？...................................................................................................1
免疫系統(tǒng)是由什么組成的？.............................................................................2
免疫力越強越好？...............................................................................................3
免疫力和遺傳有關嗎？......................................................................................4
壓力太大也會影響免疫力？.............................................................................4
如何吃出免疫力？...............................................................................................5
生活方式會影響免疫力嗎？.............................................................................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
免疫系統(tǒng)正常，才是健康王道..................................................................... 12
降低免疫力的危險因子................................................................................... 14
營養(yǎng)成分和免疫力的親密關系..................................................................... 16
上班族免疫力增強法....................................................................................... 18
女性免疫力增強法............................................................................................ 20
兒童免疫力增強法............................................................................................ 22
老年人免疫力增強法....................................................................................... 24
第三章 吃對食材有效提升免疫力
水果類
桃子............................................. 29
草莓............................................. 30
●草莓薏苡仁酸奶 ●莓果檸檬蜜
蔓越莓......................................... 32
●橙香蔓越莓沙拉 ●蔓越莓拌蓮藕
桑葚............................................. 34
●桑葚蔬果沙拉 ●桑葚燕麥粥
柳橙............................................. 36
●橙香雞柳 ●香橙拌紅甘
橘子............................................. 38
●蜂蜜橘香酸奶 ●橘香蜜茶
蘋果............................................. 40
●枇杷銀耳鮮肉湯 ●蘋果咖喱
木瓜............................................. 42
●木瓜排骨湯 ●雪耳燉木瓜
杧果............................................. 44
●香杧雞柳 ●杧果蘆薈酸奶
獼猴桃......................................... 46
●什錦水果雞片 ●菠蘿獼猴桃汁
香蕉............................................. 49
十字花科類
大白菜......................................... 51
●干貝白菜 ●黑木耳炒白菜
●栗香白菜 ●開洋白菜
小白菜......................................... 54
●白菜西紅柿豆腐湯 ●香菇燴白菜
西藍花......................................... 56
●咖喱雙花菜 ●杏仁拌西藍花
●橙香西藍花沙拉 ●洋蔥西藍花湯
●西藍花松茸飯
圓白菜......................................... 60
●香炒圣女果圓白菜 ●翡翠圓白菜卷
芥藍菜......................................... 62
●芥藍牛肉 ●蒜香芥藍
上海青......................................... 64
●上海青炒香菇 ●翡翠豆皮
●洋菇燴上海青
芥菜............................................. 67
葉菜類
龍須菜......................................... 69
空心菜......................................... 70
●辣炒空心菜 ●開洋空心菜
紅薯葉 .................................72
●紅薯葉燴海參 ●紅薯葉豆腐羹
芹菜............................................. 74
●紅棗芹菜湯 ●西芹紅茄湯
菠菜............................................. 76
●菠菜炒蛋 ●綠菠百合湯
韭菜............................................. 78
●韭菜拌核桃仁 ●高纖韭菜汁
茄類
青椒、彩椒................................ 81
●青椒香炒皮蛋 ●彩椒三文魚丁
●醋拌彩椒西藍花 ●金槍魚拌彩椒醬
西紅柿......................................... 84
●爽口西紅柿沙拉 ●黃豆西紅柿炒蛋
茄子............................................. 86
●彩椒拌雙茄 ●橘香紫蘇茄
豆菜芽菜類
豌豆............................................. 89
●松子雞絲沙拉 ●糖醋山藥
●蒜香干貝豌豆 ●洋菇炒豌豆
四季豆......................................... 92
●姜絲四季豆 ●干煸四季豆
毛豆............................................. 94
●毛豆燴絲瓜 ●西瓜翠衣炒毛豆
豆芽............................................. 96
●涼拌黃豆芽 ●豆芽海瓜子湯
豆類、豆制品
黑豆............................................. 99
●醋漬黑豆時蔬 ●黑豆香梨盅
●黑豆魚片湯 ●首烏黑豆燉雞
紅豆...........................................102
●椰汁紅豆粥 ●紅豆糙米飯
綠豆...........................................104
●藕香綠豆湯 ●燕麥綠豆粥
黃豆...........................................106
●黃豆胚芽飯 ●黃豆栗子粥
豆腐...........................................108
●蘋果杏仁拌豆腐 ●茄汁梅醋拌豆腐
●冰糖枸杞豆腐盅 ●鮮蔬燉豆腐
●蔬菜豆腐味噌湯
菌菇類
黑木耳....................................... 113
●翠筍炒木耳 ●韭黃木須炒肉絲
●木耳炒洋菇 ●紅茄燴木耳
姬松茸....................................... 116
●腰果雙菇湯 ●姬松茸燉雞
香菇........................................... 118
●雙菇拌雞肉 ●香菇炒茭白
●枸杞鮮菇 ●皮蛋香菇粥
●靈芝香菇燉排骨
洋菇 ..................................122
●香芹拌洋菇 ●洋菇玉米濃湯
杏鮑菇.......................................124
●美味什錦菇 ●海鮮杏鮑菇
金針菇.......................................126
●清炒蘆筍金菇 ●紅燒木耳金菇
根莖類
胡蘿卜.......................................129
●洋蔥胡蘿卜炒蛋 ●香炒胡蘿卜
●翠綠炒三絲 ●鮮筍蘿卜湯
白蘿卜.......................................132
●白玉蘿卜鑲肉 ●韓式辣味蘿卜
紅薯...........................................134
●甘薯甜粥 ●紅薯牛奶
土豆...........................................136
●土豆烘蛋 ●陽光鮮果沙拉
南瓜...........................................138
●南瓜酸奶沙拉 ●金瓜黃豆糙米粥
山藥...........................................140
●山藥紫米粥 ●土豆山藥湯
竹筍...........................................142
●紅燒竹筍 ●鮮筍香菇雞湯
蘆筍...........................................144
●蘆筍炒牛肉絲 ●清炒蝦仁蘆筍
洋蔥...........................................146
●洋蔥咖喱飯 ●洋蔥炒蛋
●洋蔥炒牛肉
牛蒡...........................................149
瓜類
黃瓜...........................................151
●碧玉黃瓜飯團 ●西紅柿黃瓜蔬菜卷
●薏苡仁黃瓜沙拉 ●黃瓜炒肉片
苦瓜...........................................154
●涼拌蒜味苦瓜 ●苦瓜鮮肉湯
絲瓜...........................................156
●元氣絲瓜飯 ●絲瓜炒沙丁魚柳
五谷雜糧堅果類
白米...........................................159
糯米...........................................160
●紅棗糯米粥 ●飄香竹筒飯
紫米...........................................162
●桂圓紅棗紫米粥 ●紫米蘆筍卷
●燕麥紫米糕 ●紫米燕麥飲
糙米...........................................165
胚芽米.......................................166
●茭白軟絲粥 ●雙豆胚芽飯
蕎麥...........................................168
●南瓜蕎麥面 ●健康十谷飯
●胚芽蕎麥飯
小麥...........................................171
燕麥...........................................172
●燕麥鮮奶茶 ●燕麥黑豆?jié){
薏苡仁.......................................174
●排毒雜糧粥 ●薏苡仁鮮蔬糙米粥
芝麻...........................................176
●山藥芝麻豆?jié){ ●黑芝麻海帶湯
●豆花芝麻糊
核桃...........................................179
松子...........................................180
●堅果涼拌蔥絲 ●松子雞丁
水產(chǎn)、肉類
蝦................................................183
●黃瓜嫩筍拌蝦仁 ●發(fā)菜蝦仁粥
●甘草椒鹽蝦 ● 烤南瓜蝦
海參...........................................186
●牛筋燴海參 ●竹筍燴海參
螃蟹...........................................188
●香蔥蟹 ●蟹肉燴蘿卜
魷魚...........................................190
●五味魷魚 ●宮保魷魚
金槍魚.......................................192
●蛋皮金槍魚壽司 ●香酥金槍魚塊
●紅茄金槍魚炒蛋
烏魚...........................................195
三文魚.......................................196
●豆腐蒸三文魚 ●時蔬三文魚壽司
鯖魚...........................................198
●鯖魚辣炒萵苣 ●鹽烤鯖魚
帶魚...........................................200
●香煎帶魚 ●香檸青蔥燴帶魚
鱸魚...........................................202
●木瓜鱸魚湯 ●蔗香燉鱸魚
羊肉...........................................204
●艾葉羊肉湯 ●枸杞羊肉湯
奶制品和醋
乳酪...........................................207
酸奶...........................................208
●西紅柿酸奶 ●雙果酸奶
醋................................................210
●抗癌青梅醋 ●健康醋蛋
養(yǎng)生中藥材
金銀花.......................................213
板藍根.......................................214
●清香益氣湯 ●清心雙花飲
黃芪...........................................216
枸杞子.......................................218
●枸杞子鮮蝦豆腐 ●當歸枸杞子雞
●參芪益氣茶
靈芝...........................................221
百合...........................................222
●百合西芹炒雞柳 ●百合燉烏雞
菊花...........................................224
●金銀菊花茶 ●桑葉菊花飲
防風...........................................226
●玉屏風茶 ●滋補養(yǎng)生粥
●黃芪紅棗湯 ●養(yǎng)生黃芪茶
第四章 提升免疫力的方法途徑解讀
免疫力、自身免疫性疾病和過敏............................................................. 230
提升免疫力從運動開始............................................................................... 232
保健食品和免疫力的關系.......................................................................... 234
營養(yǎng)均衡可使免疫力自然提升................................................................. 236
從中醫(yī)看免疫問題........................................................................................ 237
芳香療法增強免疫力................................................................................... 238
拒絕偏方，以免破壞免疫力...................................................................... 240