When you get older, say goodbye to rice noodles and embrace these 4 "golden dishes" to increase immunity and have good legs and feet

As the elderly age, the dietary needs of middle-aged and elderly people have also undergone subtle changes. Although traditional rice noodles and rice provide us with abundant energy, for middle-aged and elderly friends, excessive intake may increase the burden on the body and affect our body.

Therefore, experts suggest that middle-aged and elderly people should reduce their rice and noodle intake in moderation and instead eat more nutritious and easy-to-digest "golden vegetables". These "golden dishes" are not only delicious, but also boost immunity, make the body healthier, and good for the legs and feet.

1. Black fungus - the "scavenger" of blood vessels

Known as "black gold", black fungus is rich in minerals such as iron, calcium, and phosphorus, as well as a unique plant gum. These substances help to remove waste from the blood vessels, reduce blood viscosity, and are a very good food. The taste of black fungus is smooth and tender, it can be mixed cold or fried, and it is a delicacy on the table of middle-aged and elderly people.

Recommended method: cold black fungus

1. Soak the black fungus in warm water in advance, wash it and tear it into small flowers;
2. Boil a pot of boiling water, blanch the black fungus, remove and drain after cooking;
3. Prepare the sauce: Mix minced garlic, minced coriander, light soy sauce, vinegar, salt, sugar and sesame oil and stir well;
4. Pour the sauce over the black fungus, mix well and serve.

2. Carrots - the "patron saint" of the eyes

Carrots are rich in carotene and vitamin A, which are essential for protecting eyesight, and carrots also contain a variety of antioxidants that delay aging and enhance immunity. Carrots can be eaten in a variety of ways, such as raw, stewed, stir-fried, etc., and are ideal ingredients for health care of middle-aged and elderly people.

Recommended method: Beef stew with carrots

1. Cut the beef into cubes and marinate for a while with cooking wine, light soy sauce and ginger slices;
2. Wash the carrots and cut them into cubes, put them in a pot with the beef, and add plenty of water;
3. After the heat is boiling, turn to low heat and simmer until the beef is cooked and the carrots are soft and glutinous;
4. Finally, add salt and pepper to taste, sprinkle with chopped green onions, and serve.

3. Pumpkin - a "good product" for nourishing the stomach

Pumpkin is rich in pectin, which can protect the gastric mucosa and relieve stomach discomfort. At the same time, the dietary fiber in pumpkin helps promote intestinal peristalsis and improve constipation. The taste of pumpkin is sweet, it can be used to cook porridge and cook, and it is a good helper for middle-aged and elderly people to nourish their stomachs.

Recommended method: pumpkin millet porridge

1. Soak the millet for half an hour in advance, peel and cut the pumpkin into cubes;
2. Put the millet and pumpkin together in a pot and add plenty of water;
3. Bring to a boil over high heat, then turn to low heat and simmer until the millet porridge becomes thick;
4. Finally, add a little rock sugar to taste, stir well and serve.

Fourth, spinach - the "master" of iron supplementation

Spinach is the best of the leafy greens, it is rich in iron and vitamin C, which helps to replenish the iron needed by the body and prevent anemia. In addition, the antioxidants in spinach can also resist free radical damage and delay aging. Spinach can be cooked in a variety of ways, which can be fried, mixed and stewed, and is a good choice for middle-aged and elderly people to supplement iron.

Recommended method: Scrambled eggs with spinach

1. Wash the spinach and cut it into sections, beat the eggs and set aside;
2. Heat the pan with cold oil, pour in the egg liquid and stir-fry until solidified, then set aside;
3. Heat the oil in another pot, add the minced garlic and stir-fry until fragrant, then add the spinach and stir-fry until raw;
4. Finally, pour in the scrambled eggs, add salt and chicken essence to taste, stir-fry evenly and then remove from the pot.

In addition to the above four "golden dishes", middle-aged and elderly people should also pay attention to the following points in their daily diet:

1. Maintain a balanced diet: Middle-aged and elderly people should ensure that they consume enough nutrients such as protein, fat, carbohydrates, vitamins and minerals to meet the basic needs of the body. At the same time, it is necessary to avoid picky eating or overeating, so as not to cause a burden on the body.
2. Control salt intake: Excessive salt intake may lead to high blood pressure, among other things. Middle-aged and elderly people should minimize the consumption of high-salt foods, such as pickles and pickled products, and at the same time put less salt when cooking.
3. Moderate intake of fat: Fat is one of the essential nutrients for the human body, but excessive intake may lead to obesity, hyperlipidemia and other problems. Middle-aged and elderly people should choose healthy sources of oil, such as olive oil, fish oil, etc., and control their daily fat intake.
4. Drink plenty of water: Water is the source of life, and middle-aged and elderly people should maintain adequate water intake to help maintain the body's normal metabolism and detoxification functions.

In short, the diet of middle-aged and elderly people should be based on the principles of health, nutrition and easy digestion, reduce the intake of rice and noodles in moderation, and eat more "golden vegetables", which will help enhance immunity and maintain good health. At the same time, we should also pay attention to maintaining good living habits and mentality to enjoy a happy old age.

Source: Zou Bajie Food