Everyone dreams of a quiet and deep night, but the busyness and stress of modern life have made many people face sleep problems. Not only does it affect the next day's work and life, but long-term sleep deprivation may also affect the health of the body and accelerate the aging process. To help everyone get a good night's sleep, I recommend the following five ingredients that are believed to help improve sleep quality and help you regain your youthful glow in your dreams. I wish everyone can have a sweet dreamland, say goodbye to fatigue as soon as possible, and rejuvenate.
1. Sweet potatoes: Sweet potatoes are rich in B vitamins, minerals and fiber, especially vitamin B6 and potassium. These ingredients help regulate neurotransmitters and promote blood sugar balance, which improves sleep quality. Sweet potatoes also contain a substance called melatonin, which helps regulate the biological clock and make it easier for a person to fall asleep.
Recommended method: black sesame sweet potato sea
Ingredients: 2 sweet potatoes, washed and peeled and sliced, black sesame seeds: appropriate amount, stir-fried until fragrant and ground into powder, a small amount of cooking oil: used for frying
Steps:
1. Preparation: Wash the sweet potatoes, peel them and cut them into thin slices. Place the black sesame seeds in a clean saucepan and sauté over low heat until fragrant, taking care not to burn them. After sautéing until fragrant, grind it into powder with a rolling pin or mortar.
2. Mix into a ball: Place the chopped sweet potato chips and black sesame seeds in a large bowl and stir well so that the black sesame seeds are evenly wrapped around the sweet potato chips.
3. To make pancakes: Heat an appropriate amount of cooking oil in a frying pan, and when the oil is hot, spread the stirred sweet potato slices and black sesame seeds evenly on the bottom of the pan and fry them over low heat.
4. Fry until golden brown: After frying one side until golden brown, turn over and continue to fry until both sides are evenly colored, and the sweet potatoes are ripe and glutinous.
5. Enjoy: Take out the fried black sesame sweet potatoes, wait for them to cool down slightly and cut them into pieces, you can sprinkle some black sesame powder or sugar to increase the sweetness according to your personal taste.
Tips:
(1) When stirring sweet potato chips and black sesame powder, you can add an appropriate amount of white sugar to increase the sweetness according to your personal taste.
(2) When frying, the heat should be mastered to avoid overheating.
2. Pig's trotters: Pig's trotters are rich in collagen, a protein that helps maintain skin elasticity. In addition, pig's trotters are also rich in collagen, which can increase the amino acid content in the serum, promote the secretion of melatonin in the body, help adjust the biological clock, and improve sleep.
Recommended method: braised pig's trotters
Ingredients: 2-4 pig's trotters, preferably fresh pig's trotters with meat skin, ginger: appropriate amount, sliced, green onion: 1 stick, cut into sections, cooking wine: appropriate amount, soy sauce: appropriate amount, rock sugar: appropriate amount, star anise, cinnamon, Sichuan pepper: appropriate amount, add according to personal taste, salt: appropriate amount
Steps:
1. Handle the trotters: Wash the trotters, use a knife to cut off the surface hair, and then blanch with boiling water to remove the blood.
2. Marinating: Put the blanched pig's trotters into a basin, add an appropriate amount of cooking wine, and marinate for a while to make the pig's trotters more flavorful.
3. Brine: Add water to the pot, put in the marinated pig's trotters, add ginger slices, green onions, star anise, cinnamon, Sichuan pepper and other spices, pour in an appropriate amount of soy sauce, add an appropriate amount of rock sugar, add an appropriate amount of salt, and then bring the water to a boil.
4. Slow simmer: After the water is boiled, turn the heat to low and simmer slowly. During the simmering process, you can continuously skim off the foam and maintain the brine broth.
5. Blanching and fragrant: When the pig's trotters are stewed until they are seven or eight medium-cooked, take out the pig's trotters and blanch them in boiling water again to make their surface cleaner and fragrant and fishy.
6. Continue marinating: Put the blanched trotters back into the pot and continue to marinate over low heat. Cook the pig's trotters until soft and glutinous.
7. Cut into pieces: After the marinated pork trotters have tasted, take out the pieces and sprinkle them with some chopped chives or chopped peanuts for decoration.
8. Enjoy: Delicious braised pork trotters are finished and can be enjoyed with rice or steamed buns.
Tips:
(1) The marinated pork trotters are more flavorful, and you can choose to marinate for a longer time to achieve the effect of soft meat.
(2) According to personal taste, you can add some spices, such as tangerine peel, grass fruit, etc., to add flavor.
3. Almonds: Almonds are a nut rich in magnesium, one of the important minerals involved in hundreds of enzyme reactions in the body. Foods with magnesium are believed to help relieve tension and anxiety while being able to promote relaxation in the body and help you fall asleep. Almonds also contain tryptophan, a precursor substance of melatonin, which has a positive effect on improving sleep quality.
Recommended method: Almond chips
Ingredients: Almonds: 200g, caster sugar: to taste, salt: to taste, cooking oil: to taste
Steps:
1. Preparation: Soak the almonds in clean water and soak for 6-8 hours, or soak in hot water for 30 minutes, then peel.
2. Stir-fry almonds: Take a frying pan, sprinkle the soaked peeled almonds evenly on the bottom of the pan, and fry over low heat until the surface is slightly yellowed, and the almond fragrance can come out.
3. Stir-fry with sugar: Add an appropriate amount of caster sugar to the fried almonds, stir constantly, and after the sugar melts, continue to fry over low heat until the almonds are evenly colored and golden brown.
4. Sprinkle salt to taste: Once the heat is off, sprinkle a little salt and stir well to make the almonds crispier.
5. Flatten and cool: Place the sautéed almond chips on a flat baking sheet or baking paper, spoon them and let them cool.
6. Break into small pieces: Once completely cooled, use your hands or a knife to break the almond chips into small pieces and serve.
Tips:
(1) When frying almonds, the heat should be mastered to avoid overheating and causing the bitter taste of almonds.
(2) Stir constantly during the stir-fry process to prevent the sugar from sticking to the bottom of the pan.
4. Onions: Onions contain a substance called plant sulfide, which helps increase melatonin levels, regulates the biological clock, and helps with regular sleep. In addition, onions are also rich in phosphorus and vitamin C, which contribute to the smooth functioning of the nervous system, relieve anxiety, and help people fall asleep more easily.
Recommended method: Stir-fried beef with onions
Ingredients: Beef: 250g, thinly sliced, onion: 1 piece, shredded, ginger: to taste, finely chopped, green onion: 1 stalk, cut into sections, green pepper: 1 piece, seeded and cut into cubes (optional), garlic: to taste, minced, light soy sauce: to taste, cooking wine: to taste, salt: to taste, sugar: to taste, pepper: to taste, cooking oil: to taste
Steps:
1. Beef Processing: Cut the beef into thin slices, add some light soy sauce, cooking wine, pepper and stir well, marinate for a while.
2. Onion preparation: Finely cut the onion, mince the ginger, cut the green onion into sections, and remove the seeds from the green pepper and cut into cubes.
3. Stir-fry beef: Pour an appropriate amount of cooking oil into the pot, add the marinated beef slices after heating, stir-fry quickly until it changes color, remove and set aside.
4. Stir-fry chives, ginger and garlic: Pour an appropriate amount of cooking oil into the pot, heat it and add the chopped ginger and minced garlic, and stir-fry until fragrant.
5. Sauté the onion: Add the shredded onion and sauté until the onion is soft and fragrant.
6. Seasoning: Put the fried beef into the pan, add some light soy sauce, sugar, salt, and stir-fry well.
7. Add the green onion and green peppers: Add the chopped green onions and green pepper cubes and stir-fry evenly to keep the vegetables tender and crispy.
8. Remove from the pan: Make sure the beef and vegetables are cooked and fried thoroughly, then remove from the pan and serve.
Tips:
(1) When slicing the beef, you can cut it thinner, so that it is easier to absorb the flavor.
(2) You can add an appropriate amount of pepper according to your personal taste to add aroma.
(3) If you like a little spicy, you can add an appropriate amount of chili pepper or chili powder.
5. Lettuce: Lettuce contains a natural substance called kinase, which can soothe the nerves and have a calming effect. In addition, lettuce is rich in vitamin B6 and potassium, which help to promote the balance of blood sugar, which in turn improves the quality of sleep at night. Lettuce is also a low-calorie, high-fiber vegetable that helps maintain weight balance and improve overall health.
Recommended method: Stir-fried shredded pork with lettuce
Ingredients: Lean pork: 150g, shredded, lettuce: 300g, peeled and shredded, ginger: to taste, shredded, green onion: 1 stalk, cut into sections, garlic: to taste, minced, light soy sauce: to taste, cooking wine: to taste, salt: to taste, white pepper: to taste, cooking oil: to taste
Steps:
1. Preparation: Shred the lean pork, peel and shred the lettuce, shred the ginger, chop the green onions, and mince the garlic.
2. Marinate shredded pork: Put the shredded pork into a bowl, add some light soy sauce, cooking wine, salt, stir well, and marinate for a while.
3. Heat the pan with cold oil: Pour an appropriate amount of cooking oil into the pan, heat until it is 50% hot, put the marinated shredded pork into the pan and quickly slide it away, stir-fry until it changes color, then remove it for later use.
4. Stir-fry chives, ginger and garlic: Add some cooking oil to the pot, add shredded ginger, green onion and minced garlic after heating, and stir-fry until fragrant.
5. Add shredded lettuce: Put the shredded lettuce into the pan and stir-fry evenly so that the lettuce is evenly coated with the aroma of green onion, ginger and garlic.
6. Stir-fried shredded pork: Add the shredded pork and continue to stir-fry evenly so that the seasoning fully penetrates into the pork and lettuce.
7. Seasoning: Add an appropriate amount of light soy sauce and white pepper to taste, and continue to stir-fry evenly to keep the vegetables crisp and tender.
8. Remove from the pan: Make sure the pork and lettuce are thoroughly cooked, add salt to taste, and finally stir-fry evenly to remove from the pan.
Tips:
(1) You can add some coriander or chili pepper according to your personal taste to add flavor.
(2) Make sure the shredded pork is cut evenly so that it can be better flavored and sautéed.
Adequate and quality sleep is an important part of maintaining physical and mental health during a good night. By choosing the right ingredients, we can better adjust our biological clock and promote the secretion of melatonin in the body, so as to achieve the purpose of improving sleep. May everyone enjoy the deep night and the tranquility of the early morning in the company of these five delicious ingredients, and stay young and energetic to welcome the new day. Sleep well, eat well, and make life vibrant and beautiful.