After the age of 50, most people's internal organs gradually age, and their physical functions gradually decline. After the age of 50, we should pay more attention to diet, how to eat in the end? Next to share with you: after the age of 50 into the life cycle, it is recommended: 5 types of food can be eaten more, the older the more to make up, often eat healthier.
No: 1. Whole grains, whole grain foods
Coarse grains and whole grains are very nutritious, not only rich in amino acids and high-quality proteins necessary for the human body, but also contain minerals and vitamins such as calcium, phosphorus, etc. Relative to rice, white noodles and other fine points, the carbohydrate content of coarse grains is lower than that of fine grains, the content of dietary fiber is high, and it is easier to produce a feeling of fullness after eating.
┵ Ingredient List ┶ Purple potatoes, flour
1: Prepare two small purple potatoes, about 150 grams or so, wash the purple potatoes, and then peel off the outer skin.
2: Put the purple potato on the board, use a knife to cut the purple potato into thin slices, and then put it in the steaming drawer, boil and steam for 15 minutes.
3: Add 300 pieces of flour to the pot, add 3 grams of yeast to ferment, use 170 ml of warm water and noodles.
4: Stir the flour into large dough, then knead into a smooth dough, cover with plastic wrap and wake up to twice the size.
5: Pour the steamed purple potatoes into a large basin, mash with a rolling pin, then add a spoonful of sugar and stir well until warm.
6: Add 2 grams of yeast to the purple potatoes, stir well, then add about 150 grams of flour, add a small amount and many times.
7: Stir into large dough, then knead into a smooth, medium-soft and hard dough, cover with plastic wrap and wake up to twice the size.
8: After waking up, put it on the board to fully rub the exhaust, and then use the rolling pin to roll out into a large thin dough sheet.
9: Roll out the awakened white dough into a large thin slice, and then put the purple potato noodles on the white noodles to make the same size.
10: Press the two dough pieces slightly, roll them with a rolling pin, glue them together, and slowly roll them up from one side.
11. Exhaust while rolling, and finally knead the closing mouth, and then rub it into a long strip of uniform thickness.
12. Then use a knife to cut into a uniformly sized flower roll agent, put it in the steaming drawer and cover the lid for a second 15 minutes.
13, the high heat to boil the water, the water boiled to the medium heat timed steaming for 20 minutes, after turning off the heat and simmering for about 5 minutes.
14, open the lid a purple potato aroma, good looking and delicious.
No: 2. Legumes
Folk have a proverb of "eat beans for three dollars a day, why take medicine for years", which means that if people eat some beans every day, they can not only stay away from the troubles of diseases, but also assist in the treatment of some diseases. Legumes are rich in nutrients, rich in protein, vitamins and minerals.
┵ Ingredient List ┶ Red beans, glutinous rice flour, corn starch, matcha powder, pure milk, yellow leaves
1: Prepare 80 grams of red beans in the basin in advance, add water to soak for one night, and then soak the red beans.
2: Then wash the red beans twice, fish out the water and put them in the pot, add the appropriate amount of water and cook on high heat for 20 minutes.
3: Remove the boiled red beans with water, drain and put them in a basin for later.
4: Add 40 sugar to the red beans, stir well with a spoon, stir until the sugar is boiled, and then marinate for 3 hours.
5: Add 130 grams of glutinous rice flour and 30 grams of corn starch to a large bowl, and then add 30 grams of sugar, mix well.
6: Add 8 grams of matcha powder, pour in 200 grams of pure milk, stir well and stir into a paste.
7: Then prepare a tight leak to filter the paste through the granules, then add 20 grams of melted butter and stir until fully integrated.
8, at this time, pour the pickled red beans in, continue to stir evenly, let the red beans and matcha paste mix evenly.
9: Put oil paper in the egg tart mold, then pour the red bean glutinous rice paste into the mold, and then gently shake out the small bubbles inside.
10: Put the mold into the steaming drawer, bring to a boil on high heat, and steam on high heat for about 30 minutes.
11, steamed after take out and cool, and then take off the mold, you can enjoy beautifully.
No: 3. Marine fish and other aquatic products
When the word "fresh" is mentioned, everyone often thinks of fresh fish, shrimp, crab and other delicacies first, which belong to aquatic products. Fish is rich in protein, the muscle fibers of fish meat are relatively thin, the structure of tissue protein is soft, and the water content is more, so the meat is tender and tender, easy for the human body to digest and absorb, and it is more suitable for the elderly and children to eat.
┵ Ingredient List ┶ Sea bass, shallots, ginger, beer, shallots
1, prepare a sea bass that has been processed by the hostess, fresh sea bass is made to be tender and delicious.
2. Then clean the surface and visceral mucous membrane of the sea bass, and then use a knife to cut off the fins of the sea bass.
3. Put the sea bass on the board and use the knife to evenly hit the flower knife on the fish to make it easier to taste.
4: Cut a few shallots into green onions, cut a piece of ginger into slices of ginger and put it into the fish, then pour in a can of fresh beer.
5: Grab the shallot and ginger juice by hand, then scrub the fish inside and out with beer, and then put it into the belly of the fish and marinate for 15 minutes.
6, at this time, prepare a plate of ginger cut into fine shreds, green onion white to remove the heart also cut into fine shreds, red pepper to the meat cut into red pepper shreds, green onion leaves rolled into rolls cut into fine wire.
7: Then put the ginger shredded, green onion white shredded, red pepper shredded and green onion shredded all into a bowl, add the appropriate amount of water and soak for a few minutes to make it curl naturally.
8: Put a little green onion on the plate at the bottom, put the marinated sea bass on the top of the green onion, and stuff the green onion and ginger slices with a flower knife to remove the fish.
9: Boil water in a pot, put the fish in the steaming drawer after the water is boiling, cover the lid and steam for 8 minutes.
10: Prepare a coriander leaf at this time, cut the green onion into sections, cut the garlic into slices and put it on the plate for later.
11, steamed sea bass take out, pour out the soup in the plate, onion and ginger clip out do not.
12: Stir-fry the shallots and ginger slices until fragrant, then add two spoonfuls of soy sauce and one spoonful of steamed fish soy sauce to stir-fry until fragrant.
13: Then add a small half bowl of water to dilute, then put the coriander stalks as much as possible, then add a little sugar, a little pepper and stir well.
14: Pour the soup into the fish dish along the side of the plate, then put the soaked green onion and ginger on the fish, and then pour hot oil to stimulate the aroma.
15, delicious steamed sea bass is ready, tender and delicious, not fishy, children super like to eat.
NO: 4. Nuts
Nuts have many benefits, as a public snack, it also has a high nutritional value, eating some nuts appropriately every day is very conducive to good health.
┵ Ingredient List ┶ Peanuts, peppers, millet peppers, coriander, garlic
1: Prepare a small bowl of red-skinned peanuts, pour in an appropriate amount of water to clean the surface of the peanuts.
2, then pour the peanuts into the peanuts in warm water, soak the peanuts for more than 4 hours, so that the peanuts are crisp and refreshing.
3: Prepare a few cleaned green peppers, cut off the root of the peppers, then cut them into rings and put them in a bowl for later.
4, then prepare a small handful of millet spicy to clean, and then go to the tip to cut into a circle, improve the spiciness of the dish, do not like it can not be put.
5: Cut a few washed coriander into segments, cut a few cloves of garlic into garlic slices and put them in a bowl for later.
6: Add two fragrant leaves, two star anise, and a handful of peppercorns to a saucepan, turn on a low heat and slowly sauté the spices.
7: Then add a large spoonful of water to a boil over high heat, cook for two minutes to boil the aroma of the spices, and then filter out the residue.
8: Add one spoonful of light soy sauce, two spoonfuls of aged vinegar and one spoonful of sugar to the juice and stir well to let the sugar melt.
9, soaked peanuts controlled water fishing out, put the peanuts into the sauce just prepared, so that the juice is not over the peanuts.
10: Then put the pepper ring, millet pepper ring, garlic slices and coriander into the peanuts and stir well.
11, can be eaten directly, you can also cover the plastic wrap refrigerator refrigerated marinade for one night, more delicious.
No: 5. Dark green vegetables
Green vegetables are the vegetables we usually eat the most, dark green vegetables are the home of the vegetable industry, and their various vitamin and mineral content is very prominent. Such as vitamins in the β - carotene, vitamin C, vitamin K, folic acid and so on.
┵ Ingredient List ┶ Broccoli, tomatoes, eggs, carrots, fungus, garlic, ginger, shallots
1. Prepare a broccoli that looks fresh and has no black spots on the surface, and use scissors to cut the broccoli into small flowers.
2, and then cut each broccoli from the middle into 2-3 petals, cut out the broccoli do not need to be scattered.
3: Then put the washed broccoli into the pot, add the appropriate amount of water, and mix a spoonful of salt by hand for about 2 minutes.
4, add a large spoonful of flour and continue to scratch and mix for 5 minutes, the flour can effectively adsorb the impurities and eggs in the middle of broccoli, and soak for 5 minutes after scratching and washing.
5: Prepare a few cloves of garlic cut into garlic slices, a piece of ginger cut into ginger shreds, two shallots cut into green onions and put them on a plate for later.
6: Cut a washed tomato into small pieces, cut half a carrot into diamond-shaped slices and put on a plate for later.
7: Beat three eggs in a small bowl, beat the eggs well with chopsticks, stir into egg liquid and set aside.
8, soaked broccoli, and then use flowing water to rinse the broccoli several times to clean the impurities inside.
9: Put the broccoli in the steaming drawer, bring the water to a boil over high heat, and steam for about a minute.
10: Boil the water and put the fungus that was soaked in advance into the pot, add a spoonful of salt and a spoonful of aged vinegar to cook the fungus for two minutes, and fish out with water.
11: Heat the oil, pour the egg liquid into the pan, stir-fry the eggs and set aside.
12: Heat the oil in another pot, pour the onion, ginger and garlic into the pot and fry the aroma, then sauté the carrots and tomatoes to make the juice.
13: Then pour the broccoli, fungus and eggs into the pot and stir-fry evenly, season with a spoonful of salt, a spoonful of chicken essence, a spoonful of soy sauce, and a spoonful of oyster sauce and stir-fry evenly.
14: Stir-fry until the seasoning is dissolved, the ingredients can be put out of the pot and plated, and start to enjoy it beautifully.