Ancient medical devices were not as developed as modern ones, and lacked perfect health care knowledge, so long-lived old people are rare. At that time, it was believed that long-lived old people were "virtuous" because they could receive divine mercy and blessings. Therefore, the respect and worship of the ancients for the long-lived old man was very profound.
Today's social conditions are relatively advanced and convenient, and people's living standards have improved significantly. With the increasing popularity of health knowledge, more and more people can live healthier and longer lives through the right diet, healthy lifestyle and exercise. For middle-aged and elderly people, it is very important to maintain a good nutritional status and mental balance.
Middle-aged and older people have a higher demand for protein than younger people because the rate of protein loss in the body accelerates as we age. If there is a lack of high-quality protein intake, it will reduce skeletal muscle, easily lead to osteoporosis, organ atrophy and decreased resistance, and the body is easy to exhaust. Therefore, proper supplementation of high-quality protein is particularly important for middle-aged and elderly people.
Some people will choose to buy expensive protein powder to supplement the body's needs, but in fact, there are many foods that can provide enough protein, and all that is needed is a scientific diet combination. Here are 5 high-quality proteins suitable for middle-aged and elderly people:
First, fish:
Fish is rich in protein, unsaturated fatty acids, vitamins and minerals, especially high-quality deep-sea fish. Salmon, saury, tuna and cod are all good choices, and if you are far from the sea, you can choose freshwater fish such as grass carp, freshwater sea bass, carp, etc.
Recommended recipe: 【Grilled sea bass with garlic】
1. Prepare a fresh sea bass, wash it and put it on the cutting board, put a diamond-shaped knife on both sides of the fish, cut half of the onion into small pieces, half of the red pepper into red pepper pieces, cut a few pieces of green onion into chopped green onions, cut ginger into ginger pieces, and cut a few pieces of garlic into garlic slices, put them together in a bowl for later use.
2. Then sprinkle a little salt on the fish, drizzle a little cooking wine, grasp it well with your hands, and then sprinkle with an appropriate amount of cornstarch, try to wrap the sea bass in starch, so that the fried taste is more crispy.
3. Pour in the cooking oil in the pan, and when the oil temperature is 50% hot, put the sea bass into the oil pan, fry until one side is set, turn it over and fry the other side. Fry on medium heat for about one minute, put the garlic slices into a colander, fry in a frying pan for about 30 seconds, fry the garlic aroma, put it in a bowl, and then pour the sea bass into the colander for oil control for later use.
4. Leave a little base oil in the pot, pour in the cut side dishes and stir-fry until fragrant, pour in the fried garlic slices, add an appropriate amount of water, add 2 grams of salt, 1 gram of pepper, 1 gram of monosodium glutamate, and then add a few drops of old soy sauce to temper, add an appropriate amount of cooking wine to remove fishy, 3 grams of oyster sauce for freshness, 3 grams of spicy sauce, stir with a spoon, put in the fried sea bass, and use a spoon to pour the soup on the fish to make the fish more flavorful.
5. Simmer for about two minutes on high heat, hook in a little water starch, and then drizzle a little bright oil to make the dish more bright, after turning well, you can turn off the heat and put it on the plate, and then pour the soup into the fish plate, put the coriander to garnish, and it is delicious.
Second, lean meat:
Lean meat has a high protein content, such as chicken, beef, duck, etc. However, pay attention to reducing meat intake and fat absorption.
Recommended recipe: 【Stir-fried beef with bell pepper】
1. Prepare about half a kilogram of beef, cut it into thin slices with a top knife, put it in a basin and add pepper, salt, oyster sauce, baking soda, cooking wine, eggs, mix and add a small amount of starch and stir well, and finally add sesame oil to prevent sticking.
2. Cut half an onion into strips, two green peppers into fine strips, half a red pepper into long strips, ginger slices, garlic and millet pepper cut into slices.
3. Take a small basin, add half a spoonful of pepper, a spoonful of chicken essence, half a spoonful of sugar, an appropriate amount of oyster sauce, light soy sauce and a little water starch, finally add sesame oil and stir well.
4. Heat a wok, add two spoons of cooking oil, add the marinated beef slices, stir and fry until discolored, and remove the oil control.
5. In the same wok, add a little rapeseed oil, fry ginger and garlic slices and millet pepper, add green and red pepper and stir-fry, add onion slices to continue stir-frying, pour in beef and stir-fry again, pour in the juice and mix well before eating.
Third, soy products:
Beans and soy products are also good sources of high-quality protein. Soybeans, tofu, soy milk, mung beans, etc. all have high protein content.
Recommended recipe: [Stir-fried curd bamboo]
In the process of cooking food, it is very important to use high-quality ingredients and suitable cooking methods. Today I would like to share with you a stir-fried curd bamboo, which is a healthy and delicious vegetarian dish suitable for all groups of people.
1. First of all, soak about 4 taels of curd bamboo in warm water in advance, cut into long pieces of about 3 cm, cut 2 green peppers into diamond-shaped slices, half of red peppers into diamond-shaped slices, a small handful of soaked black fungus, a piece of green onion cut into horseshoe pieces, 2 pieces of garlic cut into garlic slices, and grab a small handful of red pepper for later use.
2. Next, boil water in the pot, add a spoonful of salt, put the curd bamboo into the pot and blanch the water, and when the water boils again, pour out the control water, which can remove the bean smell in the curd bamboo.
3. Then, add a little cooking oil to another pot, pour in green onion, garlic and red pepper to stir-fry until fragrant, stir-fry the garlic aroma, add 5 grams of oyster sauce, pour in green and red pepper and black fungus, quickly stir-fry a few times, pour in half a spoonful of water and start seasoning.
4. Next, add 2 grams of salt, 1 gram of chicken powder, 1 gram of pepper and 1 gram of white sugar for freshness, then add a few drops of old soy sauce to tone the color, pour in curd bamboo, hook in a little water starch and sesame oil, quickly stir-fry a few times, slowly dry the soup, and finally you can turn off the heat and put the dish on a plate.
This stir-fried curd bamboo dish is tender and juicy, has a good color and aroma, is rich in nutrients, and is simple to make at home, so try it if you like!
Fourth, egg food:
Eggs, quail eggs, duck eggs, goose eggs, etc., are common ingredients, rich in high-quality protein and vitamins, as well as trace elements, which can supplement nutrients to the body.
Recommended recipe: 【Spiced quail egg】
1. Prepare 300g of quail eggs, boil water for 5 minutes. Cut a spring onion into pieces, slice the ginger, add a few peppercorns, red pepper and 2 fragrant leaves. After shelling, place the boiled quail eggs in a pot.
2. Pour cooking oil into a hot pan, the temperature reaches 50%, then put in the quail eggs, fry until golden brown, and then remove the drained oil. Put the remaining small amount of base oil into the pot, add green onion and ginger, stir-fry until fragrant, add water, light soy sauce 5g, dark soy sauce 2g, and simmer.
3. Add fried quail eggs, add 3g of oyster sauce, 5g of cooking wine, 1g of salt, 2g of chicken broth mix, 1g of sugar, and slowly collect the juice. Add a little water starch and cook for another 5 minutes, put on a plate, garnish with coriander and enjoy.
5. Dairy products:
Milk and its products are rich in high-quality proteins and vitamins, such as milk, yogurt, cheese, etc. Milk contains 8 kinds of essential amino acids, biological characteristics are very close to the human body, easy to be absorbed and digested, middle-aged and elderly people have weak gastrointestinal function, it is best to boil milk and drink.
Recommended recipe: 【Creamy tortilla】
1. Prepare 300 grams of cornmeal and white flour, put it in a basin, add 10 grams of sugar, 2 eggs, 3 grams of yeast powder and 2 grams of baking powder, and stir an appropriate amount of pure milk to form a thin batter for later use.
2. Heat the pan, scoop the batter into the pot, make small round cakes, cover the pot, and then turn over and fry until golden brown on both sides, then serve on a plate.
In fish, shrimp, lean pork, lean beef, lean lamb and soy products, eggs, quail eggs, milk, etc., are rich in high-quality protein, for middle-aged and elderly people, scientific protein supplementation is crucial.
Depending on your age and physical condition, the daily protein intake required is different. For example, people aged 60-69 weigh 60 kilograms and perform general labor, and their daily protein intake is about 80 grams.
Of course, the actual situation needs to reasonably increase or decrease protein intake according to specific labor intensity and weight.
Nutritious, healthy and beneficial food can promote the normal operation of human metabolic functions, and can also maintain the stability of the human immune system, so as to better protect the health of the body.
Especially for middle-aged and elderly people, scientific protein supplementation can help maintain muscles and improve the ability to resist diseases. Therefore, we should pay attention to a balanced diet and increase the intake of high-quality protein in the daily diet to better protect our health.
Source: First Chef
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