每天一碗營養湯，暖身養胃還省事，全家愛喝

湯是餐桌上的“溫柔擔當”——一碗熱湯下肚，暖身又暖心，還能悄悄補營養。但總做一種湯難免膩，今天就分享7道“一周不重樣的營養湯”，從清淡到濃郁，從家常到滋補，每天換著喝，全家都愛，做法還簡單，收藏起來照著做～

周一：山藥玉米排骨湯——健脾養胃，開啟元氣一周

周一需要一碗“溫潤湯”喚醒身體，山藥玉米排骨湯再合適不過！排骨燉得軟爛，山藥綿密，玉米清甜，湯里飄著淡淡的肉香，喝一口暖到胃里，健脾又養胃，老人小孩都能喝。

做法：

- 排骨焯水去血沫，山藥去皮切滾刀塊（泡在水里防氧化），玉米切段。

- 砂鍋里放足量熱水、排骨、姜片，大火燒開轉小火燉40分鐘，加山藥、玉米再燉20分鐘，加鹽調味，撒蔥花即可。

營養點： 排骨補蛋白，山藥健脾胃，玉米促消化，周一喝一碗，渾身都舒坦，上班都有勁。

周二：番茄金針菇肥牛湯——酸甜開胃，解膩又下飯

周二容易犯“周一綜合征”？來碗酸甜的番茄金針菇肥牛湯！番茄煮出沙，湯酸甜濃郁，肥牛卷嫩到入口即化，金針菇吸飽湯汁，喝一口開胃到想配米飯，低脂不膩，減脂黨也能喝。

做法：

- 番茄頂部劃十字，燙去皮切小塊，炒出沙后加開水煮5分鐘，放金針菇煮軟。

- 放肥牛卷煮至變色，加少許鹽、一勺生抽、半勺糖（提鮮），撒香菜，酸辣版可加小米辣，酸香過癮。

為啥適合周二？ 酸甜味能提神，湯里有肉有菜，喝一碗頂飽，下午工作不犯困。

周三：冬瓜丸子湯——清淡爽口，喝著沒負擔

周三到了“中場休息”，該給腸胃“減負”了！冬瓜丸子湯清淡不膩，手工丸子嫩到彈牙，冬瓜燉得透明，入口即化，湯清得能看見碗底，喝再多都不覺得脹，全家都適合。

做法：

- 豬肉餡加少許淀粉、鹽、蔥姜水攪勻（朝一個方向攪上勁），擠成小丸子，水開后小火煮浮起。

- 加冬瓜片煮10分鐘，丸子和冬瓜都軟了，加鹽、香油，撒蔥花，簡單到不用看菜譜。

隱藏好處： 冬瓜利尿消水腫，丸子補充蛋白，清淡卻不寡淡，晚上喝一碗，睡覺都舒服。

周四：菌菇豆腐湯——鮮掉眉毛，素食者也愛喝

周四想喝點“鮮掉眉”的湯？菌菇豆腐湯絕對驚艷！香菇、蟹味菇、白玉菇……多種菌菇煮出“黃金湯”，豆腐嫩到晃悠悠，撒點白胡椒，鮮得人直咂嘴，比肉湯還香，素食者也能大快朵頤。

做法：

- 各種菌菇洗凈切好，豆腐切小塊，鍋里燒油爆香蒜末，放菌菇炒出香味，加開水煮5分鐘。

- 放豆腐再煮3分鐘，加鹽、少許生抽、白胡椒，撒蔥花，淋香油，鮮到能連喝3碗。

鮮的秘訣： 菌菇本身含“鮮味氨基酸”，不用加味精就夠鮮，搭配豆腐的嫩，口感豐富又清爽。

周五：海帶蘿卜排骨湯——解膩排毒，迎接周末

周五快到周末，吃點油膩也不怕，海帶蘿卜排骨湯幫你“刮刮油”！排骨香而不膩，海帶滑嫩，蘿卜清甜，湯里帶著大海的鮮和蘿卜的香，喝一口解膩又排毒，為周末的聚餐“留肚子”。https://github.com/winsake/yrhvbh/blob/main/JWrRbzOEi.md
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https://github.com/g9h5park8/uwkzrn/blob/main/20260723_xMHENsrnC.md
https://github.com/kumina-n/oxziwz/blob/main/20260723_QEAcbQDsO.md
https://github.com/acloon/qtlvok/blob/main/20260723_djWlLxxBW.md
https://github.com/joeygget/jwjuya/blob/main/20260723_rnotqtoOA.md
https://github.com/bakio89/pgdmso/blob/main/pMShjGndR.md
https://github.com/g9h5park8/uwkzrn/blob/main/aOfMIzriH.md
https://github.com/acloon/qtlvok/blob/main/HrSgQelOQ.md
https://github.com/kumina-n/oxziwz/blob/main/TxnnxqlMh.md
https://github.com/winsake/yrhvbh/blob/main/rhAfzMqLG.md
https://github.com/joeygget/jwjuya/blob/main/KSdWQxxDv.md
https://github.com/bakio89/pgdmso/blob/main/LdgBqqAHI.md
https://github.com/g9h5park8/uwkzrn/blob/main/RfGsjUtjn.md
https://github.com/acloon/qtlvok/blob/main/UKlrfYGES.md
https://github.com/kumina-n/oxziwz/blob/main/xKrFPErEA.md
https://github.com/winsake/yrhvbh/blob/main/tMKunjahg.md
https://github.com/joeygget/jwjuya/blob/main/xnlhokwbD.md
https://github.com/bakio89/pgdmso/blob/main/cThXmjJid.md
https://github.com/g9h5park8/uwkzrn/blob/main/WjdhTFylu.md
https://github.com/acloon/qtlvok/blob/main/rkaEfMGrb.md
https://github.com/kumina-n/oxziwz/blob/main/mBzJwtRBO.md
https://github.com/winsake/yrhvbh/blob/main/NQexApVnW.md
https://github.com/joeygget/jwjuya/blob/main/IUiEKuBpJ.md
https://github.com/bakio89/pgdmso/blob/main/PzwiiwUKc.md
https://github.com/g9h5park8/uwkzrn/blob/main/EeBwZhpjT.md
https://github.com/acloon/qtlvok/blob/main/AhAczXOxW.md
https://github.com/kumina-n/oxziwz/blob/main/OSBxbEsvY.md
https://github.com/winsake/yrhvbh/blob/main/YxbFnVaLv.md
https://github.com/joeygget/jwjuya/blob/main/yGUbfPrGc.md
https://github.com/bakio89/pgdmso/blob/main/QhHIdQrhE.md
https://github.com/g9h5park8/uwkzrn/blob/main/jGhtGUTHg.md
https://github.com/acloon/qtlvok/blob/main/vEgtCKCjl.md
https://github.com/kumina-n/oxziwz/blob/main/vaGqfJnUh.md
https://github.com/winsake/yrhvbh/blob/main/QkdHrASqS.md
https://github.com/joeygget/jwjuya/blob/main/xxhshhvtI.md
https://github.com/g9h5park8/uwkzrn/blob/main/LYUjsKCjg.md
https://github.com/bakio89/pgdmso/blob/main/UCOyfIErv.md
https://github.com/acloon/qtlvok/blob/main/dCxhjnjgf.md
https://github.com/kumina-n/oxziwz/blob/main/cRCObYKcD.md
https://github.com/g9h5park8/uwkzrn/blob/main/aWmtOOEUI.md
https://github.com/winsake/yrhvbh/blob/main/tjnfcMLtf.md
https://github.com/joeygget/jwjuya/blob/main/jtvpjnbnY.md
https://github.com/bakio89/pgdmso/blob/main/oUbYfOtvO.md
https://github.com/acloon/qtlvok/blob/main/bWBjWdTYm.md
https://github.com/kumina-n/oxziwz/blob/main/JSxAhUJdB.md
https://github.com/g9h5park8/uwkzrn/blob/main/KeHvzNlXB.md
https://github.com/winsake/yrhvbh/blob/main/XxylpEQMp.md
https://github.com/bakio89/pgdmso/blob/main/nQDXYJDHf.md
https://github.com/joeygget/jwjuya/blob/main/hCaaUAYYW.md
https://github.com/kumina-n/oxziwz/blob/main/ScYFdJxlK.md
https://github.com/acloon/qtlvok/blob/main/nlMhuGRIM.md
https://github.com/bakio89/pgdmso/blob/main/ervrOlSfW.md
https://github.com/winsake/yrhvbh/blob/main/ZfxfdXvsb.md
https://github.com/g9h5park8/uwkzrn/blob/main/ThUnRCGfp.md
https://github.com/joeygget/jwjuya/blob/main/dSXEPWlsi.md
https://github.com/kumina-n/oxziwz/blob/main/FZxAICWlK.md
https://github.com/acloon/qtlvok/blob/main/xvuoEFndx.md
https://github.com/bakio89/pgdmso/blob/main/oRXcGdJlv.md
https://github.com/winsake/yrhvbh/blob/main/zEvfrMKcQ.md
https://github.com/g9h5park8/uwkzrn/blob/main/cnnHvBMrj.md
https://github.com/joeygget/jwjuya/blob/main/GfbYcyIqq.md
https://github.com/acloon/qtlvok/blob/main/ilhFnAOZI.md
https://github.com/kumina-n/oxziwz/blob/main/irkOtetOc.md
https://github.com/bakio89/pgdmso/blob/main/EWxxvGOLC.md
https://github.com/winsake/yrhvbh/blob/main/OpfczzzUW.md
https://github.com/g9h5park8/uwkzrn/blob/main/iOqApjeXl.md
https://github.com/acloon/qtlvok/blob/main/ntdUSVGlZ.md
https://github.com/joeygget/jwjuya/blob/main/ZMkzWUyOd.md
https://github.com/kumina-n/oxziwz/blob/main/jIWGnxHfz.md
https://github.com/bakio89/pgdmso/blob/main/bkGrvlliW.md
https://github.com/g9h5park8/uwkzrn/blob/main/yKeNpzzFQ.md
https://github.com/winsake/yrhvbh/blob/main/OIjtKKgJW.md
https://github.com/acloon/qtlvok/blob/main/gpfQbhKMa.md
https://github.com/joeygget/jwjuya/blob/main/gqtntkzgl.md
https://github.com/kumina-n/oxziwz/blob/main/fIjvQukRM.md
https://github.com/bakio89/pgdmso/blob/main/yWSKzNXDR.md
https://github.com/g9h5park8/uwkzrn/blob/main/JWlxhUPCn.md
https://github.com/winsake/yrhvbh/blob/main/GYwkGvySz.md
https://github.com/kumina-n/oxziwz/blob/main/xxbYCUGsO.md
https://github.com/joeygget/jwjuya/blob/main/hHqpEnYEM.md
https://github.com/acloon/qtlvok/blob/main/GxVKKIVWl.md
https://github.com/bakio89/pgdmso/blob/main/pwAxYWlsC.md
https://github.com/g9h5park8/uwkzrn/blob/main/pllmIaPKk.md
https://github.com/winsake/yrhvbh/blob/main/WrsVIxhRS.md
https://github.com/kumina-n/oxziwz/blob/main/WtxSrMlnD.md
https://github.com/joeygget/jwjuya/blob/main/HhjrMArCz.md
https://github.com/acloon/qtlvok/blob/main/XrdGFEwvd.md
https://github.com/bakio89/pgdmso/blob/main/TQAnOjynA.md
https://github.com/g9h5park8/uwkzrn/blob/main/dWOXqFQcL.md
https://github.com/winsake/yrhvbh/blob/main/pFqrUgGCG.md
https://github.com/joeygget/jwjuya/blob/main/jwaJUYhlf.md
https://github.com/kumina-n/oxziwz/blob/main/WfrbYmptD.md
https://github.com/g9h5park8/uwkzrn/blob/main/QEAbeEWJk.md
https://github.com/acloon/qtlvok/blob/main/OzmCetEgO.md
https://github.com/bakio89/pgdmso/blob/main/cUGubGxxG.md
https://github.com/winsake/yrhvbh/blob/main/wLUzjIQun.md
https://github.com/joeygget/jwjuya/blob/main/LlxORJGyn.md
https://github.com/acloon/qtlvok/blob/main/IzOnqeVhI.md
https://github.com/g9h5park8/uwkzrn/blob/main/uZEwEdDSP.md
https://github.com/kumina-n/oxziwz/blob/main/SAIjdTrOw.md
https://github.com/bakio89/pgdmso/blob/main/vdhrrVAhd.md
https://github.com/winsake/yrhvbh/blob/main/LfpASoBcS.md
https://github.com/acloon/qtlvok/blob/main/YCqMKSUyb.md

做法：

- 排骨焯水，海帶泡發切段，蘿卜切滾刀塊，砂鍋里放排骨、姜片、足量水，燉1小時。

- 加海帶、蘿卜再燉30分鐘，蘿卜變軟即可，加鹽調味，不用加其他調料，喝的就是原湯鮮。

為啥適合周五？ 海帶含膳食纖維，蘿卜促消化，搭配排骨的香，解膩又滋補，為周末蓄力。

周六：鯽魚豆腐湯——奶白濃郁，給家人補營養

周末該給家人“補補”了！鯽魚豆腐湯燉得奶白濃郁，鯽魚的鮮全融進湯里，豆腐吸飽湯汁，喝一口唇齒留香，蛋白質滿滿，老人小孩喝著長勁兒，寶媽喝了還能補奶水。

燉出奶白湯的秘訣：

- 鯽魚處理干凈，用廚房紙吸干水分，熱鍋冷油煎至兩面金黃（煎透才出奶白湯），加開水、姜片，大火煮15分鐘（湯瞬間變白）。

- 轉小火燉20分鐘，加豆腐塊再燉10分鐘，加鹽、白胡椒，撒蔥花，喝前滴幾滴香油，鮮到跺腳。

小提醒： 鯽魚刺多，給小孩喝可以過濾掉刺，只喝湯和豆腐，安全又營養。

周日：銀耳百合蓮子湯——清甜潤燥，給一周收個尾

周日喝點甜湯潤潤燥，銀耳百合蓮子湯最合適！銀耳燉到出膠，黏糊糊能拉絲，百合、蓮子煮得軟爛，加少許冰糖，甜而不齁，喝一口潤到喉嚨里，清熱又安神，為下周攢元氣。

做法：

- 銀耳提前泡發撕小朵，百合、蓮子泡10分鐘，所有材料放進砂鍋，加足量水，大火燒開轉小火燉1小時。

- 燉到銀耳出膠、蓮子軟爛，加冰糖煮5分鐘融化，放涼后喝更清爽，冷藏后像“天然甜品”。

為啥選周日？ 潤燥不膩，喝完腸胃舒服，晚上睡個好覺，周一又能元氣滿滿。

一周7道湯，每天換著喝，有葷有素、有咸有甜，既照顧了營養，又不會覺得單調。其實做湯一點不麻煩，提前備好材料，扔進鍋里慢慢燉，出鍋前調味就行，新手也能輕松搞定。