长寿沙拉：让身体和大脑都保持年轻的饮食秘密

第1章
抗衰老专家每天必吃的 长寿沙拉
想要健康长寿，不患认知障碍：就要提高免疫力，远离疾病..................................................2
打造不生病的身体：摄入让免疫细胞保持活跃的免疫维生素.............................4
长寿沙拉的基础食材
关键词是免疫力、抗氧化和肠道环境....................................6 经研究证明可有效预防认知障碍 能提高免疫力的食物与烹饪技巧..........................................6
②对保持年轻、预防癌症也有效
有较强抗氧化作用的食物与烹饪技巧................................10
③身心健康的基础
能改善肠道环境的食物与烹饪技巧....................................14
让沙拉瞬间美味升级的小窍门............................................18
每天吃增强脑力！预制长寿沙拉常备菜 ...........................20
醋腌卷心菜............................................................................20
海苔卷心菜/ 小银鱼卷心菜/ 裙带菜卷心菜/ 竹轮卷心菜........................21
甜醋腌洋葱............................................................................22
甜醋腌洋葱拌胡萝卜/ 甜醋腌洋葱京水菜沙拉/ 甜醋腌洋
葱拌海带/ 甜醋腌洋葱章鱼沙拉........................................23
咸鲜菌菇................................................................................24
菌菇拌纳豆/ 菌菇佐白萝卜泥/ 菌菇沙拉/ 菌菇凉拌豆腐..................................25
简单自制！让蔬菜更美味的长寿沙拉汁............................26
洋葱泥沙拉汁/ 黑椒法式沙拉汁/ 菌菇味噌沙拉汁/ 胡萝
卜泥沙拉汁/ 凯撒沙拉汁/ 泡菜海苔沙拉汁/ 甜米酒沙拉
汁/ 柴渍塔塔沙拉汁
本书的使用方法....................................................................28
 
 
第2章 提高免疫力的长寿沙拉 梅子风味莲藕涮猪肉片沙拉............................................30 青椒香肠那不勒斯风味沙拉............................................32 昆布丝生菜金枪鱼沙拉....................................................34 辣椒烤三文鱼葡式风味沙拉............................................36 小松菜青花鱼罐头沙拉....................................................37 黄瓜沙丁鱼罐头和风沙拉................................................38 秋葵烟熏鸡肉沙拉............................................................39 香菇香脆猪排沙拉............................................................40 平菇秋刀鱼罐头豆苗沙拉................................................41 滑子菇豆腐裙带菜柚香沙拉............................................42 口蘑牛排沙拉....................................................................43 海苔牛油果蒸鸡肉沙拉....................................................44 裙带菜梗白萝卜油豆腐沙拉............................................45 裙带菜笋片刺身沙拉........................................................46 莲藕羊栖菜生姜沙拉........................................................47 嫩叶菠菜核桃沙拉............................................................48 毛豆玉米豆腐沙拉............................................................49 平菇培根京水菜温沙拉....................................................50 嫩豌豆荚扇贝沙拉佐芝士酱............................................51 小松菜苹果沙拉................................................................52  
第3章 让大脑与身体延缓衰老的长寿沙拉 卷心菜油浸沙丁鱼沙拉....................................................54 洋葱萝卜苗烤鸡肉罐头沙拉............................................56 西蓝花鲜虾白煮蛋沙拉....................................................58 土豆鸡肉蒜香黄油风味沙拉............................................60 洋葱沙丁鱼乡土料理风味沙拉........................................62 白萝卜鸭儿芹青花鱼罐头沙拉........................................63 彩椒猪肉西式腌渍风味沙拉............................................64 小番茄西葫芦蒸蛤蜊沙拉................................................65 番茄芝士和风卡布里沙拉................................................66 茄子三文鱼西式拌生鱼片................................................67 生菜拌肉丝沙拉................................................................68 彩椒凯撒沙拉....................................................................69 紫甘蓝田园沙拉................................................................70 番茄萝卜苗佐黄芥末沙拉汁............................................71 茄子火腿中式沙拉............................................................72 白萝卜海苔小银鱼沙拉....................................................73 蓝莓扇贝柱沙拉................................................................74 西柚烤牛肉沙拉................................................................75 香橙鲣鱼西洋菜清香沙拉................................................76 猕猴桃鸡肉佐颗粒黄芥末酱沙拉....................................77 猕猴桃香菜快手沙拉........................................................78  
第4章 改善肠道环境的长寿沙拉 牛油果西洋菜牛排沙拉....................................................80 牛蒡牛肉温沙拉................................................................82 王菜猪里脊咖喱风味沙拉................................................84 王菜金枪鱼沙拉................................................................86 牛油果鸭儿芹海苔芥辣沙拉............................................87 山药香葱拌金枪鱼腩沙拉................................................88 牛蒡豆苗麻辣蛋黄酱沙拉................................................89 生菜黄瓜蛋黄酱金枪鱼海苔卷........................................90 彩椒黄瓜拌豆渣沙拉........................................................91 豆芽泡菜纳豆沙拉............................................................92 米糠腌菜切拌沙拉............................................................94 混合豆类卡蒙贝尔芝士沙拉............................................96 腌黄萝卜土豆沙拉............................................................97 大豆章鱼饭风味沙拉........................................................98 大豆章鱼黄瓜沙拉............................................................99 大豆彩椒生火腿沙拉......................................................100 大豆西蓝花胡萝卜生姜沙拉..........................................101 大麦考伯沙拉..................................................................102 大麦胡萝卜丝咖喱风味法式沙拉..................................103 大麦甜薯沙拉..................................................................104