Hello everyone, I'm Little Tachibana! Older middle-aged and elderly friends have more or less calcium deficiency, such as hand and foot cramps, muscle numbness, backache and leg pain, tooth loss, etc., these symptoms are manifestations of calcium deficiency, reminding us that it is time to supplement calcium.
When it comes to calcium supplementation food, the first thing that comes to mind is milk, but drinking milk alone is not enough to supplement the daily calcium demand, the calcium content per 100 ml of milk is about 90-120, but it is not advisable to drink more, drink 250 ml a day.
In addition to middle-aged and elderly people need calcium supplementation, children, youth, middle-aged people also need calcium supplementation, because after the age of 30, people's bone density will begin to slowly decline, take advantage of the young to supplement more calcium, so that the bone to lay a good foundation, in order to avoid suffering from osteoporosis.
According to relevant studies, Chinese daily calcium intake is only 400mg, not enough to meet the daily calcium supplementation demand, in order to avoid increased calcium loss, you can do calcium supplementation from the diet, the following will introduce you to 3 kinds of calcium supplementation food.
Drink a carton of milk, it's better to eat a bowl of it! After the age of 50, I often eat, my legs and feet are strong, I am healthy, and I don't know how to eat, it's a pity.
The first type: turnip seeds
The calcium content of radish seeds is as high as 400mg/100g, almost 4 times that of milk, known as "natural calcium tablets", but few people know that regular eating can supplement vitamin K, achieve the role of calcium supplementation, make legs and feet more vigorous, and strengthen bones.
Recommended recipe: [Small fried radish seeds]
Ingredients: radish cherry seeds, pork belly, garlic, ginger, dried chili
Detailed steps:
1. Prepare a handful of fresh radish seeds, first clean it, wait for the water in the pot to boil, put in edible salt and cooking oil, and then put the radish seeds in and blanch it for about 1 minute.
2. When the time comes, take it out to control the moisture, put it in cool water for a while, so that the radish seeds will not be too ripe, and it will taste very crisp, after cleaning, squeeze the water by hand.
3. Then change the knife to chop it, try to chop a little, so that the taste of the fried is more fragrant and delicious, after cutting, use a knife to chop it up a little, this step is also very important, to chop like this can be.
4. Then squeeze the water of the radish by hand, squeeze the moisture inside it a little, squeeze the water and fry it is not so wet, after squeezing dry, we put it directly into the bowl.
5. Prepare some garlic seeds and chop them directly with a knife; Prepare another piece of ginger, peel and chop; Prepare a few more dried peppers, cut them with scissors, and set aside them all in a small bowl.
6. Prepare a piece of pork belly, first cut it into thin slices, and then change the knife to chop it, chop it into minced meat, the finer the better, after all chopping, pour it into a bowl for later use.
7. Heat the oil, put in the minced meat, quickly stir-fry to remove the excess fat, and fry until the minced meat changes color.
8. Add 1 spoonful of light soy sauce, stir-fry until flavorful, then add green onion and garlic dried chili, continue to stir-fry evenly.
9. After stir-frying, add the radish seeds, turn on high heat and stir-fry quickly, fry the moisture inside, and stir-fry the radish seeds to make it fragrant.
10. Season and add salt and pepper, continue to stir-fry evenly, stir-fry in this state, you can almost turn off the heat and get out of the pot.
11. A crisp and refreshing radish bun is done like this, whether it is used for rice and wine, it is very good, if you don't have time to cook in the morning, use radish buns to match the steamed buns, it is also very delicious.
The second type: mustard greens
The calcium content of mustard greens is as high as 230mg/100g, almost twice that of milk, the taste is a little bitter, but it is rich in nutrition and is known as "longevity dish", with laxative, refreshing, refreshing the brain, moisturizing the lungs, dissolving phlegm, and has great benefits for the human body.
Recommended recipe: 【Mustard greens on soup】
Ingredients: mustard greens, lean pork, preserved eggs, garlic, goji berries
Detailed steps:
1. Prepare a handful of fresh mustard greens, rinse them with clean water first, and then change the knife to cut it into small pieces, remember to cut the root of the mustard greens a little smaller, so that it adds more flavor when cooking.
2. Prepare a piece of fresh lean pork, wash off the blood, cut it into thin slices with a knife, cut as thin as possible, the taste will be better, cut it and put it on a plate for later.
3. Prepare two preserved eggs, peel off the shell, cut the preserved eggs in half, then change the knife and cut them into strips, cut them and put them on a plate for later use.
4. Cut some garlic again, cut the garlic into slices, cut it and put it in a bowl for later use.
5. Add water to boil in the pot, add edible salt and cooking oil, first put the mustard core into the pot, blanch it for 2 minutes, and then put the mustard leaves into the pot, blanch for tens of seconds, and then control the water to fish out.
6. Boiling oil, add garlic slices, stir-fry the aroma, and then put in the cut preserved egg, fry the preserved egg until set, and then turn it, the preserved egg is fried, and the soup boiled is very thick and white.
7. Then put in the meat slices, continue to stir-fry evenly, fry the meat slices until they change color, and then pour in an appropriate amount of boiling water, and then turn on high heat and boil, the soup will become very thick and white.
8. After the water boils, start to taste, add salt, pepper, chicken essence, stir it well, then put in the washed goji berries, cook for about 1 minute, you can turn off the heat.
9. Then put the mustard greens into a large bowl, pour the boiled soup into it, a sweet and refreshing soup mustard greens are ready, the soup is very fresh Oh, the mustard greens are crisp and refreshing, nutritious and delicious, so delicious that even the soup is not left.
The third type: sweet potato leaves
The calcium content of sweet potato leaves is as high as 180mg/100g, almost 1.5 times that of milk, which can be seen everywhere in rural areas, and regular eating can also improve immunity, protect eyesight, delay aging, clear heat and detoxify the effect, and the ability to supplement calcium is also good.
Recommended recipe: 【Sweet potato leaf egg cake】
Ingredients: sweet potato leaves, eggs, carrots, green onions, horseshoe, shiitake mushrooms, flour
Detailed steps:
1. Prepare a handful of fresh sweet potato leaves, remove the hard roots, leave only the vegetable leaves, wash it with clean water, and then use it until it is chopped, chop it and put it in a bowl for later use.
2. Prepare a small section of carrots, peel off the skin, wash it again, change the knife and shred it, and put it in a bowl for later use.
3. Prepare a green onion, clean it, use it to chop it, cut a little.
4. Prepare two horse hooves, first peel off the skin, then clean it, then pat it with a knife, smash it, and then change the knife to chop it up and put it in a bowl for later.
5. Prepare a shiitake mushroom, clean it, cut it into thin slices first, then change the knife to chop it, cut it and put it in a bowl for later use.
6. Prepare a large bowl, put sweet potato leaves, carrots, green onions, horseshoes and shiitake mushrooms into the bowl, and then beat 2-3 eggs, and about 50 grams of flour.
7. Then stir well, season without water, add 2 grams of chicken essence and 2 grams of edible salt. Pinch pepper, stir again and set aside for 10 minutes.
8. Boiling oil, add sweet potato leaves, flatten it with a spatula, fry the sweet potato leaves more evenly, turn over and beat continuously after setting, so that the sweet potato leaf cake gradually thinner.
9. The whole process must be slowly fried on low heat, beaten into thin slices, and then fried until golden brown on both sides, drizzle a little sesame oil along the side of the pot, turn over the vegetable cake, after frying, you can put it on the board, change the knife and cut into diamond-shaped pieces.
10. After cutting, put it on a plate, you can serve it on the table to eat, it tastes soft and fragrant, very nutritious, simple operation, five minutes can be completed, the family is particularly fond of eating.
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