As we age, our bodies gradually become weaker, especially the body's skeletal system. The skeletal system not only supports our body, but also produces blood cells, stores lipids, and more. Without adequate nutrition or exercise, the skeletal system can be damaged, leading to fractures and other diseases. Therefore, people over the age of 50 need to "nourish bones" and consume more foods that are beneficial to bone health. Today, we will introduce 5 foods that can support bones, improve leg and foot strength, and enhance mental vitality.
1. Black beans
Black beans are one of the best choices for maintaining the skeletal system. Black beans are a very nutritious food rich in elements such as calcium, iron, magnesium and manganese. These elements are all necessary for bone health. Regular consumption of black beans can effectively protect bones, strengthen legs and feet, and improve mental health.
Ingredients: appropriate amount of black beans, appropriate amount of water, 1 green onion, appropriate amount of ginger slices, appropriate amount of peppercorns.
Steps:
1. Rinse the black beans and soak in water for half an hour.
2. Put the beans in a stew cup.
3. Add an appropriate amount of water, the amount of water should be more than the beans, and then add green onions, ginger slices and peppercorns.
4. Turn the stove to a large fire, and turn to a low fire after the water is boiled.
5: Simmer for about 2 hours, open the lid, add salt, cook for 5 minutes, and serve.
Second, black fungus
Black fungus is another food that is very beneficial for bone health. It contains a variety of nutrients needed by the human body, including iron, calcium, vitamins, etc. Black fungus has the effect of nourishing and moisturizing, nourishing blood and moisturizing, and is suitable for middle-aged and elderly people over 50 years old. Making black fungus is also very simple.
Ingredients: appropriate amount of black fungus, 1 carrot, 1 green onion, appropriate amount of ginger slices, 2 eggs, appropriate amount of salt, appropriate amount of salad oil.
Steps:
1. After the black fungus changes from dry to open, cut the black fungus into small pieces.
2: Stir the eggs into a bowl and add salt to taste.
3: Cut the carrots into shreds and set aside, peel and wash the green onions and ginger, finely chop, put them in a pot and fry them in oil until fragrant.
4. Pour the cut black fungus into a wok and stir-fry evenly.
5. Add shredded carrots and stir-fry.
6. Add the egg mixture and stir-fry until even.
7. Add an appropriate amount of salt to taste, and then eat.
3. Nori
Nori is a nutritious food that contains a variety of vitamins, minerals, proteins, and a variety of trace elements. Nori is not only delicious, but also has the effect of nourishing the body and maintaining bones.
Ingredients: appropriate amount of seaweed, 1 egg, appropriate amount of chopped green onion, appropriate amount of salt, appropriate amount of edible oil.
Steps:
1: Beat the eggs into a bowl and beat into egg liquid.
2. Heat the pan with cold oil, wrap the seaweed slices with egg liquid after the oil is hot, put it in the pan and fry until golden brown.
3. After frying, take out the oil control.
4. Put the seaweed slices on a plate, sprinkle with chopped green onions and serve.
4. Spinach
Spinach is a vegetable that does not contain infant acid, and it is rich in nutrients such as iron, calcium, potassium, vitamin A, vitamin C, and vitamin K. Spinach helps to enhance the body's immunity, anti-aging and tumor suppression.
Ingredients: appropriate amount of spinach, appropriate amount of minced garlic, appropriate amount of salt, appropriate amount of cooking oil.
Steps:
1. Wash spinach, drain and set aside.
2. Heat oil in a pot and stir-fry minced garlic until fragrant.
3: Add spinach and stir-fry for 2 minutes.
4. Add an appropriate amount of salt to taste and then take out of the pot.
5. Black sesame seeds
Black sesame seeds are a very nutritious food that contains a lot of high-quality protein, unsaturated fatty acids, vitamin E, etc. Black sesame seeds have a variety of health effects such as moisturizing the intestines, nourishing the face, preventing aging, and tonifying the brain.
Ingredients: Black sesame seeds to taste.
Steps:
1: Put the black sesame seeds in a saucepan and slowly heat and fry over low heat.
2. When the black sesame seeds start to fragrant, turn off the heat and continue to stir-fry in the pot at residual temperature for a few minutes.
3. After stir-frying, grind the black sesame seeds into powder, which can be used for baking or added to other foods to eat.
These are 5 foods that maintain bones, improve leg and foot strength, and enhance mental vitality and how to make them. For good health, we should try more of these foods, regular intake of them can maintain good health, make the body healthier and younger.
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