Protein is known as the "element of life", it accounts for about 18% of the body's mass, and it is also the most important class of nutrients that the human body needs. Protein can not only provide energy and improve physical fitness, but also enhance one's own resistance, and adding more protein to your daily diet is very beneficial to your health.
However, for the human body, not all protein can be absorbed, especially for people with a weak body foundation or an older age, only ingredients that are rich in high-quality protein and can be efficiently absorbed and transformed are useful high-protein foods. Share the top 5 foods with high-quality protein, which are delicious and nutritious, and help everyone survive the bitter summer.
1. Duck meat
The protein content of duck meat is 15.5%, which is a high-protein food, and also contains calcium, iron, niacin and other trace elements required by the human body, as well as rich B vitamins. In addition to sufficient nutrition, duck meat is cool and sweet, and it can clear away heat and fire in summer, and when the weather is hot, it is very suitable for cooking duck meat for family members.
Recommended dish: Beer duck
Ingredients: half a duck, beer, green and red peppers, shallots, ginger, garlic
1. Chop the duck into pieces, add an appropriate amount of salt and cooking wine and soak for 15 minutes to remove the blood.
2. Put the duck meat in a pot of cold water, add ginger slices, green onion knots, cooking wine, boil over high heat, skim off the foam, blanch for about 2 minutes, remove the water.
3. Heat the oil, add ginger, garlic, green onions, peppercorns, bay leaves, dried chili peppers, star anise, stir-fry to bring out the fragrance, pour in the duck pieces, stir-fry the fat in the duck meat, and fry until slightly yellowed.
4. Add 1 tablespoon of Pixian bean paste, 2 tablespoons of light soy sauce, a small amount of dark soy sauce, half a tablespoon of vinegar, stir-fry evenly, pour a bottle of beer along the edge of the pot, cover the pot and simmer for 30 minutes.
5. Simmer until the duck meat is cooked thoroughly, turn to high heat to reduce the juice, put in the green and red pepper pieces, add an appropriate amount of salt and chicken essence to taste, stir-fry a few times, and the green and red peppers can be eaten when they are broken.
2. Beef
Beef is recognized as a high-protein ingredient, with a protein content of about 22.6%, and it is delicious and tender. Especially for middle-aged and elderly people, beef is low in fat, rich in vitamins and minerals, and is a high nutritional value food.
Recommended dish: Stir-fried beef with asparagus
Ingredients: asparagus, beef, millet pepper, green onion, ginger and garlic, salt, light soy sauce, starch, chicken essence
1. Cut the beef into thin slices and put it in a bowl, add green onion and ginger water to grasp and knead until the water is absorbed, then put 1 spoon of light soy sauce, 1 spoon of starch and an appropriate amount of salt, grasp it well, pour half a spoon of cooking oil to lock in the moisture of the beef, marinate for about 15 minutes.
2. Cut off the roots of the asparagus, wash it and cut it into sections with an oblique knife, blanch it in boiling water for 30 seconds and remove the water.
3. Heat the oil, add the beef in the hot oil and stir-fry until it changes color, then put out the beef slices for later use.
4. Heat the oil again, add garlic, millet pepper and ginger shreds and stir-fry until fragrant, pour in asparagus and stir-fry for about 1 minute.
5. Pour the beef back into the pot, add 2 tablespoons of light soy sauce, a small amount of salt, black pepper, chicken essence, stir-fry evenly, then turn off the heat and remove from the pot.
3. Mutton
Mutton is also a protein-rich ingredient, with a protein content of 20.5%, and you can eat some mutton to supplement nutrition in summer. As the saying goes, "winter disease and summer treatment", in the summer environment of high heat and humidity, most people like to eat cold and cool to cool down, and the cold and heat are collected in the body, which is easy to cause external cold and internal heat. Mutton is a warm ingredient, and at this time, "heat is used to make heat", and the cold and heat in the body can be forced out of the body by eating mutton.
Recommended dish: Lamb stewed with carrots
Ingredients: lamb, carrots, ginger, cumin, salt, chicken essence
1. Cut the mutton into pieces, wash with water, grab and rub the bleeding water, and soak for 10 minutes. Slice the ginger and cut the carrots into hob cubes and set aside.
2. Heat the oil, add the mutton and stir-fry for 5 minutes until the mutton changes color, pour it into the casserole, add more hot water, open the lid and cook for about 20 minutes.
3. Add cumin and ginger slices, stir well and continue to cook for 10 minutes. Add the carrot cubes, cover and simmer for 20 minutes.
4. Add an appropriate amount of salt and pepper to the casserole to taste, stir evenly and then remove from the pot.
Fourth, soybeans
The protein content of soybeans is about 35%, which is higher than the protein content of many meats, and the protein variety is comprehensive, which is an "all-round protein food". As the saying goes, "eating beans in summer is better than eating meat", eating more beans and soy products in summer can not only supplement high-quality protein, but also nourish a variety of minerals and trace elements for the body.
Recommended dish: Stir-fried shiitake mushrooms with soybeans
Ingredients: soybeans, dried shiitake mushrooms, pork belly, green onion and ginger, star anise, dried chilies, light soy sauce, dark soy sauce, oyster sauce, rock sugar, salt
1. Soak soybeans overnight in advance, or soak in hot water for 2 hours in advance. After soaking, rinse several times with water.
2. Soak dried shiitake mushrooms in cold water 2 hours in advance, remove the stems of shiitake mushrooms after soaking, add water again, soak half a spoon of flour and half a spoon of salt for 10 minutes, and rinse off the surface impurities with water after soaking.
3. Cut the pork belly into slices, cut the shallots, chopped green onions, and ginger respectively, take two star anise, two bay leaves, and an appropriate amount of dried chili peppers for later use.
4. Heat the oil, heat the oil and fry the meat slices to remove the fat, add the green onions, ginger slices, star anise, bay leaves, and chili peppers and stir-fry until fragrant. Pour in the shiitake mushrooms and stir-fry, add 3 tablespoons of light soy sauce, 2 tablespoons of oyster sauce, stir-fry well, pour in soybeans, pour in 2 tablespoons of dark soy sauce and stir-fry again.
5. Add an appropriate amount of boiling water, put 5 rock sugar to enhance freshness, add an appropriate amount of salt to taste, turn to medium-low heat and simmer for 30 minutes after boiling, pour sesame oil before leaving the pot, and sprinkle with chopped green onions.
5. Milk
To supplement protein, the basic ingredients are still "meat, eggs and milk", and excessive meat consumption is easy to cause indigestion, so drinking some milk + beans is also a good way to nourish. Milk has many benefits, not only high protein content, but also can supplement vitamins and minerals, make a sweet drink in summer, quench thirst and replenish water, delicious and nutritious.
Recommended dish: Black bean milk soup
Ingredients: black beans, milk, rice, rock sugar
1. Wash the black beans and rice, put them in a bowl and soak them in water for about 2 hours.
2. Pour the black beans and rice into the wall breaker together with the water in which they are soaked.
3. Pour in a bag of milk, preferably pure milk with higher protein content, then add an appropriate amount of water, and choose rice cereal to make.
4. After beating, add rock sugar and stir until melted according to your taste, pour it into a bowl and drink.
- Lao Jing said -
In addition to supplementing nutrients such as protein, if you want to be healthy, you should also cultivate good work and rest habits, don't stay up late, avoid going to bed late and getting up early, which can easily lead to insufficient sleep time, and you can also carry out appropriate exercises to enhance your physical fitness. Replenishment, work and rest, and exercise, in order to have a healthy and good physique.
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