As the saying goes, "people's legs decay first", which means that as people age, the function of people's legs and feet will gradually decline. This is not only due to the natural aging of muscles and bones, but also due to the increased loss of calcium from the body in middle-aged and older adults. If you don't pay attention to calcium supplementation and maintain proper exercise, the flexibility and strength of your legs and feet will decrease. Therefore, middle-aged and elderly people can eat more calcium-rich "leg vegetables" in their daily diet, which can effectively help maintain the health of their legs and feet. Below, we introduce three high-calcium dishes and provide corresponding recommended recipes.
1. Green beans
Green beans are a high-fiber, high-protein vegetable rich in minerals such as calcium, iron, and magnesium. Green beans not only have a crisp taste and delicious taste, but also have high nutritional value, especially suitable for middle-aged and elderly people.
Recommended recipe: Stir-fried shredded pork with green beans
Ingredients: 250 grams of green beans, 100 grams of pork, 3 cloves of garlic, 2 spicy millet, 2 tablespoons of light soy sauce, appropriate amount of salt, appropriate amount of cooking oil.
Here's how:
1. Wash the green beans, remove the head and tail and cut into shreds, put them in a pot of boiling water, blanch for 2 minutes, remove them and drain them; Wash the pork, cut it into shredded meat and set aside, crush the garlic and mince it, and cut it into spicy rings.
2. Heat the pan with cold oil, add minced garlic and millet to stir-fry until fragrant, add shredded pork and stir-fry until it changes color, pour in shredded green beans and continue to stir-fry, add light soy sauce and an appropriate amount of salt to taste, and fry until the green beans are fully cooked.
This stir-fried shredded pork with green beans is not only easy to operate, but also has good color and flavor. The crispness of the green beans combined with the freshness of the pork, combined with the spicy flavor of minced garlic and millet, is both appetizing and nutritious. Green beans are rich in calcium and dietary fiber, which can help middle-aged and elderly people replenish the nutrients needed for bones and promote intestinal health.
II. Purple cabbage
Seaweed is a nutritious seaweed that contains a lot of minerals such as calcium, iron, iodine, etc., especially the calcium content is very high. Seaweed can not only be used to make soup, but also can be used to wrap rice balls, which is a good choice for middle-aged and elderly people to supplement calcium.
Recommended recipe: seaweed egg soup
Ingredients: appropriate amount of dried seaweed, 2 eggs, 500 ml of water, appropriate amount of salt, appropriate amount of starch, a little chopped green onion, and a little sesame oil.
The steps are as follows:
1. Soak the dried seaweed in water, wash and drain it for later use, and beat the eggs with salt for later use.
2. Add water to the pot and bring to a boil, add the soaked seaweed, after boiling, slowly pour the egg liquid into the pot, and gently stir with chopsticks to make the eggs flocculent. Add an appropriate amount of salt to taste, add water starch to thicken, sprinkle with chopped green onions, and drizzle with a little sesame oil.
Seaweed and egg soup is a classic home-cooked soup that is quick and easy to make. Seaweed is rich in calcium, which can effectively help middle-aged and elderly people supplement calcium and prevent osteoporosis. Eggs provide high-quality protein and a variety of vitamins, and when paired with seaweed, they are not only nutritious, but also have a delicious soup and are easy to digest, which is very suitable for the daily consumption of middle-aged and elderly people.
3. Broccoli
Broccoli is a highly nutritious vegetable that is rich in calcium, vitamin C, and a variety of antioxidants. Broccoli not only helps with bone health, but also boosts immunity.
Recommended recipe: Stir-fried shrimp with broccoli
Ingredients: 200 grams of broccoli, 1 green pepper, appropriate amount of black fungus, 100 grams of shrimp, 3 cloves of garlic, 2 tablespoons of light soy sauce, appropriate amount of salt, appropriate amount of starch, appropriate amount of cooking oil.
Detailed instructions:
1. Wash the broccoli and break it into small florets, put it in a pot of boiling water, blanch it for 1 minute, remove it to cool, drain the water, wash the green pepper and cut it into small pieces, soak the black fungus and cut it into small pieces, wash the shrimp and set aside, and chop the garlic into minced pieces.
2. Heat the oil in a pan, add minced garlic and stir-fry until fragrant, add shrimp and stir-fry until discolored, then set aside.
3. Reheat the oil in the pot, add broccoli, green pepper and black fungus and stir-fry, add light soy sauce and an appropriate amount of salt to taste, and finally add the fried shrimp, stir-fry evenly, add water starch to thicken, and then remove from the pot.
This broccoli stir-fried shrimp dish is brightly colored and has a rich taste. The crispness of broccoli, the crispness of green peppers, the smoothness of black fungus, and the deliciousness of shrimp make you appetizing. Broccoli is rich in calcium and vitamin C, which can help middle-aged and elderly people strengthen their bones and immunity. Black fungus is rich in dietary fiber and iron, which help to promote blood circulation. Shrimp provides high-quality protein and a variety of trace elements, making it a healthy dish that is very suitable for middle-aged and elderly people.
In short, middle-aged and elderly people should consume more foods rich in calcium and other nutrients in their daily diet to keep their legs and feet healthy and flexible. Eating the three "leg strengthening vegetables" mentioned above, such as green beans, seaweed and broccoli, can not only replenish the calcium needed by the body, but also enhance overall health.
[Personal opinion, for reference only!] This article is original by "Show Chef Niang", the article and pictures are copyrighted, please do not plagiarize, delete, or misappropriate without permission, and infringement must be investigated! 】