As they get older, many elderly people have varying degrees of osteoporosis. The calcium in the body is constantly decreasing, leg cramps at night, leg pain, physical weakness, always feeling tired, prone to allergies, colds, and low back pain. All of these physical discomforts can be caused by a calcium deficiency.
Calcium supplementation in the spring is important. Although the climate gradually warms up in the spring, people are more receptive to sunlight, which promotes vitamin D synthesis, but it is still necessary to pay attention to calcium intake. Spring is a critical time for bone growth and maintenance, so ensuring adequate calcium intake can help maintain bone health. At the same time, reasonable exercise and a balanced diet are also important factors in maintaining bone health. Calcium supplementation in daily diet is an economical and reasonable way to supplement calcium, it is recommended that middle-aged and elderly people: don't just drink milk for calcium supplementation, share 8 kinds of high-calcium foods with everyone, eat them twice a week, and have strong hands and feet.
1. Akuna
Recommended recipe: cold mustard greens
Mustard greens contain calcium, iron, phosphorus and other trace elements, plus vitamins A, B, C and D, these friends work together, not only can make your brain clear and refreshed, but also relieve the small edema during pregnancy, protect your immunity, and make you healthy and beautiful!
Ingredients: Mustard greens, small fatty meat, salt, chicken essence, light soy sauce
Method:
1. Clean the mustard greens. Mustard greens can be gently rubbed with your hands to remove impurities and dust from the surface. After washing, remove the mustard greens and put them in cold water. Cold water can make mustard greens more crisp and tender. Then squeeze out the water and chop the mustard greens. Squeeze out the water to make the mustard greens more crispy.
2. Add oil to the hot pan and add the small fatty meat. Stir the fat over medium-low heat until fragrant. When stir-frying the meat, you can stir-fry it from time to time to prevent the meat slices from burning.
3. After stirring out the fragrance, add the minced garlic and millet spicy. The addition of minced garlic and millet spicy will make the dish even more aromatic. Continue stir-frying to bring out the aroma of minced garlic and millet.
4. Pour the chopped incense into the pot of mustard greens. Stir-fry immediately to allow the mustard greens to fully absorb the aroma of the oil and spices.
5. Continue to stir-fry the mustard greens until the mustard greens are fragrant. During the stir-frying process, you can add a little salt, chicken essence and light soy sauce to taste. According to personal taste, the amount of seasoning can be increased or decreased appropriately.
6. After stir-frying evenly, it can be removed from the pan. Pour the cold mustard greens onto a plate and garnish with some sesame seeds or chopped green onions depending on your taste.
2. Shopee
Recommended recipe: Stir-fried shrimp skin with green peppers
Stir-fried shrimp skin with chili for the next meal. When I was a child, my mom used to cook this dish. It is especially fragrant when mixed with rice. It is also very good as a side dish when drinking porridge and eating noodles.
Ingredients: shrimp skin, green pepper, minced garlic, chili flakes, light soy sauce, salt
Method:
1. Wash and drain the shrimp skin. Then, chop a piece of minced garlic and chop the green peppers and chili peppers for later use. In this process, care should be taken to cut the green peppers and chili peppers into fine and even order for better stir-frying and flavor.
2. Heat the oil. When the oil is hot, add the minced garlic and stir-fry until fragrant. After the minced garlic is sautéed until golden brown, add the shrimp skin and stir-fry for 30 seconds. In this process, it is necessary to pay attention to stir-frying quickly with a spatula to heat the shrimp skin evenly and avoid stir-frying.
3. Add the green pepper and chili flakes and continue to stir-fry for one minute. In this process, you can add an appropriate amount of light soy sauce and a pinch of salt and stir-fry evenly. Saute until green peppers and chili flakes are bright green and cooked through.
4. Stir-fry until the ingredients are cooked thoroughly, the color is bright, and the shrimp skin shows a slightly browned color, and then it can be cooked. Taste the taste before cooking, and adjust the amount of salt according to personal taste.
3. Cod
Recommended recipe: Pan-fried cod
Ingredients: 2 slices of cod, 2 slices of ginger, 2 garlic cloves, 2 slices of lemon, a pinch of rosemary
Method:
1. After washing the cod, use a kitchen paper towel to absorb the water. Then spread a little cooking wine, salt and black pepper evenly on both sides. Next, marinate the cod in the refrigerator for about half an hour to allow the seasoning to penetrate the flesh well.
2. Heat the pan with cold oil, put two slices of ginger and two garlic cloves into a frying pan, and stir-fry over medium-low heat to bring out the fragrance. When stir-frying ginger slices and garlic cloves, pay attention to the heat not too high to avoid burning.
3. Remove the marinated cod from the refrigerator, put it in a pan and fry it over medium heat until golden brown on one side. When frying the cod, be careful not to flip it frequently so that the cod does not crumble. When one side is ready, turn over and continue to fry the other side.
4. After the cod is fried, add butter and a little rosemary and fry for a few more minutes until the fish is cooked and golden brown. During this process, the heat can be adjusted appropriately to ensure that the cod is cooked but not burned.
5. Finally, take out the fried cod and squeeze a little lemon juice. In this way, the delicious pan-fried silver cod is complete!
Fourth, black fungus
Recommended recipe: Stir-fried chicken with carrot fungus
Ingredients: 1 chicken breast, 80g carrot, 100g fungus, 1 garlic clove
Method:
1. Soak and wash the black fungus in advance, wash, peel and dice the carrots, and slice the garlic.
2. Wash the chicken breast, remove the fascia butter, cut into cubes, put it in a bowl, add an appropriate amount of salt, black pepper, 1 tablespoon of cooking wine, 1 tablespoon of starch, fully grasp and marinate for 15 minutes.
3. Heat an appropriate amount of oil in a pot, stir-fry the garlic slices until fragrant, add the diced chicken and stir-fry to change color and break the raw, successively add carrots, fungus, 1 tablespoon of light soy sauce and stir-fry, and finally add 1 tablespoon of oyster sauce and stir-fry evenly.
5. Tremella fuciformis
Recommended recipe: cold white fungus
Ingredients: 500g white fungus (soaked), 1/3 cucumber, crab meat (1), 2 bell peppers
Sauce: 1/2 tablespoon yellow mustard, 3 tablespoons apple cider vinegar, 3 tablespoons water, 3 tablespoons sugar, 1/2 tablespoon sesame seeds, 1/2 tablespoon minced garlic
Method:
1. Wash the white fungus with water and blanch it in boiling water for about 30 seconds. Then remove and drain for later use.
2. Cut the vegetables into even shreds. Please prepare by tearing the crab sticks by hand.
3. Mix the prepared ingredients with the seasoning sauce to complete. This dish is characterized by appetizing and losing weight after eating~
6. Black sesame seeds
Recommended recipe: black sesame cake
Ingredients: 80 grams of cooked black sesame powder, 70 grams of glutinous rice flour, 40 grams of tapioca flour, 160 grams of milk, 15 grams of sugar
Method:
1. Pour the milk into a large bowl. Then, black sesame flour, glutinous rice flour, and tapioca flour are added to the milk in turn.
2. Use a spatula or hand blender to mix all the powder and milk thoroughly. If there is a lot of lumps, you can squeeze it slightly hard to spread it out.
3. Filter the mixed liquid through a strainer to remove impurities and larger agglomerates. There will be some lumps left on the strainer, stir quickly with chopsticks until it becomes a dry powder-free state, and then pour it into the mold.
4. Brush a layer of cooking oil at the bottom of the mold to facilitate demoulding. Pour the mixed black sesame paste into the mold and gently smooth the surface with a spoon or spatula.
5. Cover with plastic wrap, prick a few small holes in the plastic wrap, and then put it in the steamer. Steam for 30 minutes. In the process of steaming, pay attention to observe whether the steam is normal, if the steam is too weak, you can increase the fire power appropriately.
6. After steaming, take it out and let it cool completely. Allow to cool completely and then remove the mold. Be sure to wait until it is completely cool, otherwise it will not be good to demold when it is hot, and it will be sticky. After demolding, cut into cubes and enjoy.
VII. Tofu
Recommended recipe: Home-cooked stir-fried tofu
Ingredients: Tofu, green pepper, garlic, ginger, green onion, starch, soy sauce, chicken essence
Method:
1. Put an appropriate amount of starch and chicken essence into a bowl, add an appropriate amount of water, stir well, and make a starch sauce for later use.
2. Put the tofu in a pot, fry it over medium-low heat until slightly golden brown on both sides, then put it on a plate and set aside.
3. Use the remaining oil to fry the ingredients. Put the green pepper, ginger and garlic into the pot, add salt and stir-fry until fragrant. Then pour in the fried tofu and stir-fry gently to give the tofu a base flavor.
4. Pour in the sauce and stir-fry evenly to allow the tofu to fully absorb the flavor of the sauce. Then add the green onion and simmer for a while to make the tofu more flavorful.
VIII. Haruko
Recommended recipe: Caramel hazelnuts
Ingredients: 500 grams of hazelnuts, 170 grams of sugar, 60 grams of tap water, 15 grams of butter
Method:
1. Bake the hazelnuts in the oven at 160°C for 6-8 minutes. If it is already cooked hazelnuts, it can be used directly. The baked hazelnuts will give off their fragrance and the skin will become slightly charred.
2. Prepare a frying pan and put the white sugar and tap water in the pot. Heat with an induction cooker or stove, stirring constantly, until the sugar is completely dissolved and sugar water is formed. Note that in this process, the heat should not be too large to avoid burning the sugar.
3. Put the roasted hazelnuts into the pan and stir-fry slowly over medium heat. As the temperature rises, a layer of white frosting will gradually hang on the surface of the hazelnuts. At this point, continue stir-frying until the frosting slowly thickens and the hazelnuts have a yellowish caramel color. This process takes about 5-10 minutes.
4. Then, reduce the heat and add the butter. Once the butter has melted, continue to stir-fry so that each hazelnut is evenly coated in butter. The addition of butter will make the hazelnuts more crispy.
5. Take out the hazelnuts and let them cool to become crispy and sweet. At this point, it can be packed into a container and stored tightly sealed to prevent moisture from losing its crispy texture.
Committed to using the simplest ingredients, to share the most delicious dishes for you, the above shared 8 kinds of food practices, have you learned, learned to try to make it at home, welcome to like, follow, forward and collect, thank you for your support!