With the advent of the cold winter, the body of middle-aged and elderly people is relatively weak in resisting severe cold, so a reasonable diet is particularly important to maintain health. In the winter diet, we recommend that middle-aged and elderly people appropriately reduce the intake of cold and cold vegetables such as radish and cabbage, and pay more attention to some foods with warm and nourishing effects. By increasing the intake of protein, high-calorie, sour and spicy foods, and high-calcium foods, we can provide sufficient nutritional support for middle-aged and elderly people, enhance physical fitness, and make them better survive the cold season.
1. Eat more protein foods - fried beef with onions:
Stir-fried beef with onions is a nutritious dish rich in protein. Beef is rich in high-quality protein, which helps maintain muscle mass and provides the energy your body needs. Onions are rich in sulfides, which have antioxidant and anti-inflammatory effects and help boost immunity. This dish is not only delicious, but also provides balanced nutrition for middle-aged and elderly people to cope with the cold winter.
Ingredients: 200g beef (tender beef), 1 onion, ginger: appropriate amount (shredded), garlic: appropriate amount (minced), green pepper: 1 tablespoon (optional, add color and flavor), cooking wine: 1 tablespoon, light soy sauce: 2 tablespoons, salt: appropriate amount, sugar: 1 teaspoon, corn starch (appropriate amount), cooking oil: appropriate amount
Steps:
1. Beef processing: Cut the beef into thin slices, add cooking wine, light soy sauce, salt, sugar and cornstarch, stir well, and marinate for 10-15 minutes.
2. Onion preparation: Cut the onion into thin slices and shred the green pepper for later use.
3. Stir-fry beef: Heat a pan, add an appropriate amount of cooking oil, and evenly add the marinated beef and stir-fry until it changes color.
4. Sauté the onion until fragrant: After the beef has changed color, add the shredded onion and ginger and continue sautéing until the onion is soft and transparent.
5. Seasoning: Add an appropriate amount of light soy sauce and continue to stir-fry evenly until the beef and onion are fully combined.
6. Add green peppers: If you choose to use green peppers, you can add shredded green peppers at this step and stir-fry well.
7. Juice removal: After the beef and vegetables are cooked through, you can add an appropriate amount of water to reduce the juice to your liking.
8. Remove from the pan: Once the beef and vegetables are flavorful, turn off the heat, serve on a plate, and sprinkle with chopped garlic.
Tips:
(1) Beef selection: Choose tender beef, and cut it along the meat pattern when slicing, which has a better taste.
(2) Onion processing: When slicing onions, you can soak them in cold water to reduce the pungency taste.
(3) Seasoning skills: When seasoning, you can add or decrease light soy sauce, salt and sugar according to your personal taste.
(4) Vegetable pairing: You can add other favorite vegetables according to your personal taste to add color and flavor.
2. Eat more high-calorie foods - diced chicken with oyster mushrooms:
Diced chicken with oyster mushrooms is a nutritious dish that is high in calories and low in fat. Chicken is a high-quality source of protein, and the combination of fibre and multivitamin king oyster mushrooms makes for a delicious and easy-to-digest dish. In the cold winter months, high-calorie foods help to provide enough energy to help the body maintain body temperature while meeting the caloric needs of middle-aged and elderly people.
Ingredients: 200g chicken breast, 150g oyster mushroom, 1 green pepper, garlic: appropriate amount (minced), ginger: appropriate amount (minced), cooking wine: 1 tablespoon, light soy sauce: 2 tablespoons, salt: appropriate amount, sugar: 1 teaspoon, cooking oil: appropriate amount
Steps:
1. Chicken breast processing: Cut the chicken breast into small cubes, put it in a bowl, add cooking wine, light soy sauce, salt and sugar, stir well, and marinate for 15 minutes.
2. Prepare the oyster mushrooms: Cut the oyster mushrooms into small cubes and the green peppers into cubes for later use.
3. Cook the chicken: Heat the pan, add an appropriate amount of cooking oil, pour the marinated diced chicken into the pan and fry until it changes color.
4. Add vegetables: Add the diced oyster mushrooms and green peppers and continue sautéing until the vegetables are tender.
5. Seasoning: Add an appropriate amount of light soy sauce and continue to stir-fry well to make the seasoning more even.
6. Add ginger and garlic: Add chopped ginger and garlic and stir-fry until fragrant.
7. Stir-fry evenly: Keep the heat on medium-low heat and stir-fry evenly, making sure the chicken and vegetables are well combined.
8. Remove from the pan: Make sure the chicken is cooked thoroughly and the vegetables are flavorful, then remove from the pan and serve on a plate.
9. Garnish: Garnish with some chopped chives or peppercorns depending on personal taste.
Tips:
(1) Chicken processing: The marinating time of chicken should not be too long, so as not to affect the taste.
(2) Master the heat: Stir-fry the oyster mushrooms until they are soft, and should not be overripe to maintain the taste.
(3) Seasoning adjustment: The amount of light soy sauce can be increased or decreased according to personal taste.
(4) Pairing suggestion: It can be eaten with rice or noodles to increase satiety.
3. Eat more hot and sour food - hot and sour egg soup:
Hot and sour egg soup is a spicy and appetizing soup that is suitable for winter. Eggs provide high-quality protein, while the sour and spicy seasoning not only increases appetite but also helps promote digestion. The sour taste in hot and sour soup comes from vinegar, which helps to increase appetite and enhance the taste of food. This soup is rich in nutrients, especially suitable for middle-aged and elderly people to recuperate during the cold season.
Ingredients: 3 eggs, 100g chicken thigh or breast, 1 green pepper, pepper: to taste, ginger: to shred, garlic: to taste, vinegar: 2 tbsp, soy sauce: 1 tbsp, salt: to taste, cooking oil: to taste, chopped green onion: to taste (for garnish)
Steps:
1. Beat the eggs: Beat the eggs into a bowl and beat them for later use.
2. Chicken thigh processing: Shred the chicken thighs or breasts, and shred the green peppers for later use.
3. Heat the pan: Add an appropriate amount of cooking oil to the pot, add the ginger shreds and stir-fry until the fragrance comes out.
4. Cook the chicken: Add the sliced chicken thighs or breasts and sauté until browned.
5. Add water to boil: Add an appropriate amount of water, wait for the water to boil, and then add the green pepper shreds.
6. To taste: Add soy sauce and salt and stir well.
7. Add vinegar: Add an appropriate amount of vinegar to the soup to increase the sourness, stir well again.
8. Drizzling egg mixture: Pour the beaten eggs evenly into the soup and stir until they form egg drops.
9. Adjust to taste: Add an appropriate amount of pepper to taste and stir again.
10. Remove from the pot: Once the chicken in the soup is cooked through, remove from the pan and sprinkle with chopped green onions.
Tips:
(1) Egg stirring technique: When the egg mixture is poured into the soup, stir it into an egg flower shape with chopsticks to increase the taste.
(2) Seasoning note: The spicy and sour degree of hot and sour egg soup can be adjusted according to personal taste, and the amount of vinegar can be increased or decreased.
(3) Chicken selection: Chicken thighs or chicken breasts can be selected, and chicken breasts can be used if you like a tender texture.
4. Eat more high-calcium foods - lotus root pork rib soup:
Lotus root pork rib soup is a nutritious soup that is rich in calcium. Lotus root is rich in dietary fiber and a variety of minerals, especially calcium, which helps to maintain bone health. Paired with the protein provided by the pork ribs, it creates a nourishing soup. Choosing foods high in calcium in winter can help enhance bone density and prevent osteoporosis, which is a good choice for middle-aged and elderly people to resist severe cold.
Ingredients: Lotus root: 300g, pork ribs: 300g, ginger: appropriate amount (sliced), cooking wine: 1 tablespoon, salt: appropriate amount, pepper: appropriate amount, cooking oil: appropriate amount
Steps:
1. Preparation: Peel the lotus root, wash and cut into pieces, wash the pork ribs and set aside.
2. Blanch: Blanch the ribs in boiling water, skim off the foam, wash and set aside.
3. Stir-fry ginger slices: Heat a pan, add an appropriate amount of cooking oil, add ginger slices and fry until fragrant.
4. Stew: Add the blanched pork ribs to the fried ginger slices and stir-fry evenly, add cooking wine, and simmer for a while.
5. Add water: Add enough water, wait for the water to boil, skim off the foam, bring to a boil, turn to low heat and simmer for 1 hour.
6. Add the lotus root: Add the diced lotus root and continue to simmer for 30 minutes until the lotus root is ripe and rotten.
7. To taste: Add salt and pepper to taste and stir well.
8. Remove from the pot: Make sure the lotus root and pork ribs are cooked before removing from the pot and placing them in the soup bowl.
Tips:
(1) Pork ribs processing: You can choose tender pork ribs to help increase the umami taste of the soup.
(2) Lotus root selection: Choose a lotus root with a smooth appearance and tender flesh.
(3) Simmering time: The longer the simmering time, the stronger the flavor of the soup.
(4) Seasoning tips: Adjust the amount of salt and pepper according to personal taste.
In the winter diet choice, middle-aged and elderly people can adjust their diets to meet the challenges of severe cold weather more scientifically. Eat less cold, raw and cold vegetables and choose more protein, high-calorie, sour and spicy and high-calcium foods, which can help enhance body temperature regulation, improve immunity and prevent discomfort caused by cold. Through such dietary conditioning, middle-aged and elderly people can better resist the cold, maintain the health and vitality of the body, and enjoy a warm and comfortable winter life. In this cold season, caring for one's body and adjusting the dietary structure scientifically and reasonably will become the right-hand man for middle-aged and elderly people to spend the winter healthily.