Protein is one of the important components that make up the body's tissues and plays a key role in maintaining the body's structure and function. Whether it's muscles, bones, skin, or internal organs, protein is needed to keep them functioning properly. Therefore, a reasonable intake of adequate protein is essential for human health. Especially for middle-aged and elderly people, it is necessary to pay more attention to increasing protein intake to maintain the health and vitality of the body.
In the fast-paced life, many middle-aged and elderly people often ignore the balance of diet, resulting in insufficient protein intake, which affects the health of the body. Therefore, we should pay more attention to the combination of food and increase the intake of high-protein foods to ensure that the body can get adequate nutrition. Here are three foods rich in protein, which are simple and easy to eat, suitable for middle-aged and elderly people to consume daily:
1. Tofu and soy products:
Tofu is a nutritious soy product that is rich in high-quality protein and easy to digest and absorb. It is easy to make and has a rich taste, making it suitable for people of all ages. Here's a delicious tofu recipe: tofu in tomato sauce.
How to make tofu with tomato sauce:
Ingredients: Tofu, green onion, ginger, garlic, light soy sauce, oyster sauce, tomato sauce, starch, salt, chopped green onion, white sesame seeds.
1. Wash the tofu and cut it into thick slices, coat it with egg wash, put it in a pan and fry it until golden brown on both sides, then set aside.
2. Add an appropriate amount of cooking oil to the pot, add green onions, ginger and garlic and stir-fry until fragrant, add an appropriate amount of light soy sauce, oyster sauce and tomato sauce, stir-fry evenly, and add an appropriate amount of water starch to thicken.
3. After stirring well, add the fried tofu, add an appropriate amount of salt, simmer until the tofu is flavorful, turn off the heat, and sprinkle with chopped green onion and white sesame seeds as a garnish, and serve.
2. Seafood (fish, shrimp, shellfish, etc.):
Seafood is a naturally high-protein food that is also rich in vitamins and minerals, which is great for maintaining cardiovascular health and promoting blood circulation. Here's a delicious seafood recipe: baby cabbage and shrimp ball vermicelli soup.
How to make the vermicelli soup with cabbage and shrimp balls:
Ingredients: Chinese cabbage, shrimp, starch, longkou vermicelli, salt, sesame oil, pepper, chopped green onion.
1. Wash the cabbage, cut part into sections, chop part into pieces, remove the shrimp from the shell and shrimp line, put it in a bowl, add salt and cooking wine, marinate and set aside. Chop the shrimp into a meat puree, add chopped cabbage, salt and starch, stir well, and knead into shrimp balls for later use.
2. Add an appropriate amount of water to the pot, bring to a boil, add the shrimp balls, cook until the balls float, add the longkou vermicelli and chopped cabbage, and cook until cooked through. Finally, add an appropriate amount of salt, pepper and sesame oil to taste, sprinkle with chopped green onions, and serve.
3. Beef and mutton:
Beef and mutton are rich in protein and iron, which help to boost physical strength and immunity. Here's a delicious beef recipe: beef onion stuffed buns.
How to make beef and onion stuffed buns:
Ingredients: beef, onion, flour, yeast, pepper water, salt, cooking oil, light soy sauce, sesame oil, ginger, onion.
1. Mix the flour and yeast, add an appropriate amount of water to knead the dough, let it stand to rise, peel the onion, and cut it into small pieces.
2. Wash the beef and cut it into pieces, grind it into a meat filling, put it in a basin, add an appropriate amount of pepper water, stir until it is completely absorbed, add an appropriate amount of light soy sauce, sesame oil, salt, minced ginger, onion and cooking oil, stir well, and make a vegetable filling.
3. Take out the fermented dough, knead it, knead it into long strips, cut it into a dough, then roll it into thin slices, wrap it in the adjusted beef filling, and wrap it into the shape of a bun. Put the wrapped buns into the steamer, let them rise for 15 minutes, turn on high heat and steam for 20 minutes, turn off the heat, take them out, and they can be eaten.
By combining and consuming these high-protein foods properly, you can not only enhance your body's immunity and resistance, but also maintain your body's health and vitality. Remember, "Eat well with egg white, don't run to the hospital", let's start from the dinner table and move towards a healthy and beautiful life!
[Personal opinion, for reference only!This article is original by "Xiu Chef Niang", the article and pictures are copyrighted, without permission, please do not plagiarize, delete, steal, infringement must be investigated!]