海茸菜黃豆排骨湯——補鈣界的"三劍客"

食材準備：排骨400克、干海茸菜1小把、黃豆半碗、生姜3片、枸杞10粒

做法步驟：

1. 黃豆提前泡發4小時，海茸菜用溫水泡20分鐘，搓洗掉表面鹽分；

2. 排骨冷水下鍋，加料酒焯水去血沫，撈出用溫水洗凈；

3. 砂鍋里放排骨、黃豆、姜片，加足量開水，大火煮開后轉小火燉40分鐘；

4. 加入海茸菜繼續燉15分鐘，撒枸杞，加鹽調味即可。

這鍋湯簡直是補鈣"鐵三角"！排骨的鈣和膠原蛋白負責打基礎，黃豆的植物蛋白和鈣像"加固鋼筋"，海茸菜這種深海藻類自帶天然礦物質，喝一口鮮得眉毛都要掉下來。特別適合天熱沒胃口的時候，連湯帶肉吃一碗，渾身都舒坦。

二、西紅柿蝦仁燉豆腐——酸甜開胃的補鈣神器

食材準備：嫩豆腐1塊、蝦仁150克、西紅柿2個、金針菇1小把、蔥花適量

做法步驟：

1. 蝦仁用料酒和胡椒粉腌10分鐘，豆腐切塊焯水去豆腥；

2. 西紅柿劃十字刀燙去皮，切丁炒出沙，加一碗熱水煮開；

3. 放入豆腐、金針菇中小火燉5分鐘，再放蝦仁煮至變色；

4. 撒鹽、糖調味，出鍋前撒蔥花，淋幾滴香油更香！

西紅柿的維C能促進鈣吸收，蝦仁和豆腐這對"補鈣CP"強強聯手，金針菇的膳食纖維還能幫腸胃做運動。酸酸甜甜的湯汁特別下飯，用勺子連豆腐帶湯舀著吃，老人小孩都愛，夏天吃清爽不膩口。

三、豌豆苗炒牛肉絲——綠油油的"鈣銀行"

食材準備：豌豆苗300克、牛里脊200克、蒜末2瓣、生抽1勺

做法步驟：

1. 牛肉切絲，加生抽、淀粉、食用油抓勻腌15分鐘；

2. 熱鍋涼油滑炒牛肉至變色盛出；

3. 蒜末爆香，下豌豆苗大火快炒30秒，倒入牛肉絲；

4. 加鹽、蠔油快速翻炒均勻，出鍋！

別看豌豆苗嫩生生的，它的維生素K含量超高，能幫鈣質牢牢鎖在骨頭里。牛肉的優質蛋白和鐵元素雙管齊下，炒的時候講究"鍋氣"，全程大火快炒，豌豆苗脆嫩，牛肉滑爽，5分鐘搞定一盤，補鈣又補血。

四、冬瓜紫菜蝦皮雞蛋湯——清爽補鈣三件套

食材準備：冬瓜1塊、紫菜半張、蝦皮1小把、雞蛋2個

做法步驟：

1. 冬瓜去皮切薄片，雞蛋打散，紫菜撕小塊；

2. 鍋中少許油爆香蝦皮，加冬瓜翻炒至半透明；

3. 倒兩碗開水，煮3分鐘至冬瓜變軟；

4. 轉圈淋入蛋液，放紫菜攪散，加鹽、白胡椒粉調味。

這湯堪稱"補鈣三鮮"——蝦皮含鈣量是牛奶的10倍，紫菜富含鎂元素幫助鈣吸收，冬瓜利尿不傷陰。熱乎乎喝一碗，既能消暑又能補鈣，關鍵成本不到5塊錢！雞蛋嫩滑，冬瓜入口即化，夏天晚上喝它特別舒服。http://www.sdcmsa.com/news/news.php/9763.html
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