As we age, middle-aged and elderly people often face various physiological changes that may gradually affect the vitality and quality of daily life. For example, memory may not be as agile as it used to be, legs and feet may not be light, and fatigue or soreness may occur, all of which are common in the natural aging process. What's more, in the hot summer, the high temperature is easy to make the human body feel tired, and the physical exertion accelerates, if not properly regulated, it may lead to a further decline in body function.
Healthy eating habits can significantly improve these symptoms of old age. In summer, it is particularly important to choose some ingredients that can replenish qi and blood and strengthen muscles and bones to maintain the health of middle-aged and elderly people. This is not only related to the health of the body, but also affects the quality of life and self-feeling. Therefore, for middle-aged and elderly friends, they should not save too much money on food, and should pay more attention to the nutritional value of ingredients and the promotion of health.
Summer is an ideal time to adjust your eating habits, as many wholesome ingredients are at their freshest and most abundant during this season. In order to help you better choose the right ingredients for you, I will introduce four ingredients that are especially suitable for middle-aged and elderly people to eat in summer, which can not only help you replenish qi and blood, strengthen your muscles and bones, but also make your body healthier and let you enjoy a vibrant summer time.
Recommended recipe 1: purple potato porridge
Purple sweet potato, this brightly colored ingredient, is not only beautiful but also nutritious. It contains high amounts of anthocyanins, a powerful natural antioxidant that is effective in preventing cardiovascular disease and early aging. Purple potatoes are also rich in dietary fiber, which is extremely beneficial for improving intestinal health. Cooked together with rice to make porridge, which is not only simple and easy to digest, but also can provide long-lasting energy, especially suitable for the daily diet of middle-aged and elderly people.
Main ingredients: purple potato, rice, water
Here's how:
Wash the purple potato, peel it and cut it into small pieces.
Wash the rice in advance and put it in the pot with the purple sweet potato pieces.
Add an appropriate amount of water and simmer over low heat until the rice grains burst and the purple potatoes are soft and glutinous.
After stirring well, add a little sugar to taste according to personal taste, and enjoy.
Recommended recipe 2: vinegar soaked peanuts
Peanuts are a source of high-quality protein and are rich in vitamin E and a variety of B vitamins that help protect the nervous system and prevent hardening of the arteries. Peanuts also contain polyunsaturated fatty acids, which lower cholesterol and are particularly beneficial for cardiovascular health. The addition of rice vinegar not only adds flavor, but also helps to promote calcium absorption, which is extremely beneficial for bone health.
Main ingredients: peanuts, rice vinegar, salt
Here's how:
Wash the peanuts and soak them in water until soft.
Put the soaked peanuts into a bowl, add an appropriate amount of rice vinegar and a pinch of salt and mix well.
Cover and let sit overnight to allow the peanuts to fully absorb the vinegar flavor.
Peanuts soaked in vinegar can be eaten as an appetizer, or with a meal.
Recommended Recipe 3: Cumin Ham
Ham is an excellent source of protein and contains all the essential amino acids that aid in muscle growth and maintenance, especially for middle-aged and elderly people to maintain muscle mass. Not only does cumin add flavor to dishes, but its digestion-promoting effect is also great for improving digestive function in the elderly.
Main ingredients: ham, cumin powder, olive oil
Here's how:
Cut the ham into thin slices and set aside.
Add a small amount of olive oil to the pan and stir-fry the ham slices quickly.
Sprinkle with an appropriate amount of cumin powder and stir-fry until the edges of the ham slices are slightly rolled up.
The amount of salt added can be adjusted according to the taste before cooking, and it is ready to serve.
Recommended recipe 4: Garlic cumin pork ribs
Pork ribs are a good source of calcium and phosphorus, which are especially important for maintaining bone health. With the addition of garlic and cumin, this dish not only boosts appetite but also provides anti-inflammatory and antioxidant benefits. Garlic cumin pork ribs are a delicious and healthy dish that is perfect for middle-aged and elderly people to replenish essential nutrients.
Main ingredients: pork ribs, cumin powder, garlic, salt, black pepper
Here's how:
After the ribs are washed, blanch them with boiling water to remove the blood.
Slice the garlic and set aside.
Add oil to the pot, stir-fry the garlic slices until fragrant, then add the pork ribs and stir-fry.
Add the cumin powder, salt and a pinch of black pepper and continue stir-frying until the ribs are cooked through.
When fully cooked, remove the ribs and sprinkle with a little fresh herbs.
These simple recipes are not only delicious, but also full of nutrients, especially suitable for middle-aged and elderly people to replenish their energy and enhance their physical functions in summer. We hope you will try these recipes and enjoy a healthy and delicious summer time!