Source: First Cuisine
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Remind the majority of middle-aged and elderly friends: don't just eat steamed buns and porridge for breakfast, the nutrition is single, and the sugar content is particularly high, which is especially unfavorable for the health of the "three high" people and the obese people.
As the saying goes, "the plan of the day lies in the morning", eat a good breakfast, and only then will you have the energy and energy throughout the day. It is highly recommended for middle-aged and elderly people: eat less porridge and steamed buns, eat more of these 4 foods, have strong hands and feet, good health, energy, lungs, and spirit, and are better than eating health products every day.
1. High-protein foods
Human life activities are all maintained by protein, and if protein is insufficient, life lacks nutrition, which is why the medical community and nutrition community have been emphasizing: do not drink porridge and steamed buns in the morning, drink more milk, and eat more high-protein foods such as eggs.
Recommended method: [Shrimp egg brain]
1. Cut the back of the shrimp and divide it in half from the middle, cut some diced cucumbers, carrots and corn kernels and set aside.
2. Beat six eggs into the bowl, add salt, chicken essence and stir with chopsticks, add 1.5 times the cold boiled water of the egg liquid and mix well, use a leak grate to extract the unbroken egg liquid, seal the plastic wrap, tie a small hole, and steam in a pot of boiling water over medium heat for 5 minutes.
3. Boil half a pot of boiling water, add diced cucumbers, diced carrots, and corn kernels and cook for about 1 minute, pour the shrimp in, and cook until the shrimp are rolled and discolored.
4. Heat the pot, add an appropriate amount of clear oil, pour in all the ingredients, stir-fry evenly over high heat, pour in cooking wine to remove the smell, add two spoons of water, salt, chicken powder, chicken juice, hook in a little water starch after boiling, and thicken the soup to get out of the pot.
5. After the egg custard is steamed, take it out, cut it into small pieces, pour the boiled sauce, and it is delicious.
2. High-calcium foods
If you find that you have backache after walking for a long time, and your knees click when you go up the stairs, it is your body to remind you that it is time to supplement calcium, don't be careless.
Recommended method: [Milky panyang cake]
1. Put 300 grams of flour in the basin, add 3 grams of yeast, use 160 grams of milk and flour, stir into dough, knead into a ball, seal and ferment to 2 times the original size.
2. After the dough is fermented, knead and exhaust, knead the dough smooth and flatten it by hand, roll out the rectangular dough, brush with oil, sprinkle with flour, and then sprinkle with salt, then roll the dough into long strips, cut it into 3 cm thick cake blanks with a knife, press the outermost crust underneath, cover it with plastic wrap and ferment it again for 10 minutes.
3. Heat the pan, evenly brush with vegetable oil, put the fermented cake blank in, slowly burn it over low heat, turn it over and fry the other side after one side is browned, turn it back and forth several times like this, and bake for about 6 minutes.
4. When both sides of the cake are golden brown, it is cooked, and the fragrant and soft Panyang cake is nutritious and satisfying for breakfast.
3. High-speed rail food
Once the middle-aged and elderly people are deficient in iron, they will be dizzy and dizzy, walking and jogging, and they should usually increase the intake of red food, and eat more red dates, fungus, red meat and other foods with high iron content.
Recommended method: [Stir-fried fungus with yam]
1. Peel the yam and cut it into uniform slices, cut the red pepper into diamond-shaped slices, wash and tear the fungus into small flowers after soaking, and cut some shredded green onions for later use.
2. Heat oil in the pot, when the oil temperature is hot, pour in the shredded green onion and fry it over low heat, stir often to fry the green onion oil inside, pour it out when the shredded green onion is fried to golden brown, and the dish fried with green onion oil is more fragrant.
3. Boil half a pot of boiling water, pour the yam and fungus into the pot and boil for 30 seconds, add the red pepper slices and boil the water slightly, pour it out and put it in clean water to cool, control the water and set aside.
4. Add scallion oil to the pot, pour the fungus, yam and red pepper into the pot to control the dry water and stir-fry evenly, add 2 grams of salt, 1 gram of monosodium glutamate, turn to high heat and quickly stir-fry to dissolve the seasoning.
5. Hook in a little water starch to increase the adsorption of the seasoning, pour in a little oil to brighten the color, and stir it well.
Fourth, high-selenium foods
Selenium is known as the "longevity element", "the protector of the heart", is a trace element that the human body should supplement throughout its life, seafood, animal offal, lean meat, dairy products and other high selenium content, appropriate supplementation to prolong life.
Recommended method: [Preserved egg and lean pork porridge]
1. 150 grams of rice, 100 grams of lean pork, 2 preserved eggs, some ginger and shallots. Wash the rice, add a few drops of peanut oil, mix well, and freeze it in the refrigerator for an hour, it will be easier to stick when it is simmered.
2. Cut the pork into slices, soak and wash it with water repeatedly, then squeeze out the water, add 10 grams of cooking wine, 1 gram of pepper, 1 gram of salt, a little water, stir quickly to let the meat slices absorb water and increase the tenderness;
3. After the water in the casserole is boiled, the frozen rice is scattered and poured in, and the rice will quickly crack when it is suddenly heated, which can not only speed up the cooking time, but also make the rice porridge more rotten, thicker and more sticky, and turn to low heat and cook for an hour after boiling.
4. After an hour, the rice porridge has become viscous, pour in the preserved egg crushed and ginger shreds and stir slowly, continue to stir for about 5 minutes, so that the soft heart of the preserved egg and the rice porridge are fused together, so that the taste is more fragrant.
After 5.5 minutes, we will spread the meat slices into the pan, add an appropriate amount of salt to taste, and preferably sprinkle green onions to taste.