As soon as winter comes, many people begin to resist the cold and also feel inexplicably tired and tired. In fact, this has a lot to do with the lack of iron in the human body. Iron is essential for the human body, and once iron is deficient, it is easy to feel fatigue and weakness. So if you want to keep warm in winter, it is very necessary to supplement iron. Today, I would like to recommend 3 kinds of "high-speed iron dishes" - stir-fried beef, fried pork liver and roast pigeon to help you increase your iron intake, enhance your body's immunity, and live a warm and comfortable winter.
Iron is important to the human body – it is the source of life
Iron is stored in human hemoglobin and is a trace element necessary for the production of red blood cells and muscle tissue. The body's hormone secretion is also directly related to iron. In a sense, iron can be regarded as the "source of life" of the human body, and it is an indispensable basic element. Adult males contain about 2,000-2,500 mg of iron, while women have less iron due to menstruation, about 1,200-1,500 mg.
The main function of hemoglobin is to transport oxygen to all parts of the body, so insufficient iron will directly lead to a decrease in hemoglobin, causing symptoms such as fatigue, lack of concentration, insomnia, dizziness, tinnitus, and paleness. Especially in the cold autumn and winter, the lower the outdoor temperature and the thinner the oxygen, the more important the ability of hemoglobin to carry oxygen. Therefore, supplementing iron and restoring hemoglobin levels can make the mood more energetic and more resistant to the invasion of cold.
The following 3 high-iron foods are not only high in iron, but also rich in nutrients such as calcium and zinc. The taste is delicious, making it perfect for winter consumption.
Stir-fried beef with white sauce - tender and delicious medicinal tonic dish
Water chestnut, also known as water chestnut, is an aquatic or swampy perennial herb rich in starch and protein. Traditional Chinese medicine believes that it has a sweet taste and flat nature, can enter the lungs and stomach meridians, and has the effect of clearing heat and detoxifying, and quenching thirst. It is rich in nutrients and contains vitamins, calcium, phosphorus, iron and other elements.
Therefore, stir-frying the white water with the tender beef can not only enhance the body's immunity, improve anemia, but also moisturize the yin and moisturize the dryness, clear away heat and dissolve phlegm, which is a very suitable medicinal diet for consumption in winter. The sweetness of the white water blends perfectly with the deliciousness of the beef, and the tender taste is one of the best choices to increase iron intake.
This kind of stir-fried beef is tender in meat, sweet and delicious, nutritious, and is an excellent delicacy on the table of every household in winter. Whether it is eaten with a meal or with steamed bread, it can quickly and effectively replenish iron and regulate the body's acid-base balance.
Stir-fried pork liver - a classic delicacy that nourishes and nourishes blood
In addition to protein, pork liver is also extremely rich in iron. 100 grams of pork liver contains more than 9 mg of iron, which is equivalent to the total amount of iron required by pregnant women and the elderly for one day. Therefore, pork liver has the reputation of "natural blood pack", and long-term consumption is very conducive to alleviating anemia and is an excellent ingredient for blood nourishment.
Although the saturated fatty acid and cholesterol content of pork liver is high, you can choose to cook it by stir-frying or steaming, so as to maximize the retention of nutrients in pork liver and reduce the absorption of fat.
The stir-fry time of the whole pork liver should not be too long, so as not to affect the absorption of nutrients. If you are not Xi to eating pork liver, you can also choose to stew pork liver with broth, and the taste will be very delicious.
Roast pigeon - a special iron ingredient decorated with flowers
The pigeon is not only tender in meat, but also rich in iron. Compared to ordinary poultry, suckling pigeons have higher haemoglobin and myoglobin. These two proteins contain a lot of iron, which is an important component of the blood. Therefore, eating pigeon often is very effective in improving anemia.
Roasting whole pigeons in the oven is the best way to preserve their nutrients. First, sprinkle the surface of the pigeon with salt, pepper and other seasonings, and then put the whole pigeon in the preheated oven to bake. When the surface is slightly charred and golden, you can take it out, cut it into pieces and put it on a plate. It can be served with tomato juice or lemon juice.
The pigeon meat is delicate, juicy, and delicious when grilled. The iron in it can also be effectively absorbed by the human body, and while supplementing iron, it can also promote appetite and enhance the body's energy reserves.
Essential iron-supplementing foods for a healthy winter
It can be seen that iron directly affects the vitality of the human body, and eating more high-iron food in winter can help improve the body's resistance. The stir-fried beef, stir-fried pork liver, and roast pigeon recommended in this article are all iron-rich dishes. With a reasonable cooking method, it can not only retain the nutrients in the ingredients, but also enhance the appetite, which is an indispensable delicacy on the winter table.
I hope that through iron supplementation, everyone can feel warm and energetic in the cold winter. In addition to iron supplementation, we should also pay attention to balanced nutrition and moderate exercise on weekdays, so that we can spend a healthy and happy winter.