Calcium is a trace element, calcium is one of the most important cations in the body, and it is also an important component of bones and teeth. The elderly and children are more likely to be deficient in calcium, and drinking milk is a common way to supplement calcium in our lives. However, in addition to drinking milk, the elderly and children should often return calcium-rich foods in their diets, which can not only replenish calcium, but also enhance immunity.
Here are 4 calcium-rich foods and how to cook them:
Number one: Shopee
Shopee is a small shrimp species in the ocean that is highly nutritious and rich in calcium and protein. For the elderly and children, Shopee is a very good source of calcium, which helps with bone health and growth and development. Shopee skin is also rich in trace elements, such as selenium, magnesium, etc., which help to enhance immunity.
Recommended method: Stir-fried shrimp skin with celery
Pick and wash the celery, chop it, rinse the dried shrimp skin, and drain the excess water.
Heat oil in a pot, pour in the shrimp skin and stir-fry until fragrant, then pour in chopped celery and stir-fry evenly, add a little salt and vinegar to taste, stir-fry to taste.
The second type: yuba
Yuba is a soy product that is rich in high-quality protein and calcium. Yuba has a delicious taste and is easy to digest, making it very suitable for the elderly and children. Yuba is also rich in trace elements such as iron and zinc, which help to enhance immunity.
Recommended method: fried fungus with yuba
Prepare dried yuba and dried fungus, wash them, soak them in water separately, peel and slice a little carrot. Boil water in a pot, blanch the yuba and fungus in the pot for 1 minute, remove and drain.
Heat oil in a pot, stir-fry minced garlic, pour in carrots and stir-fry, then pour in yuba and fungus, quickly stir-fry evenly over high heat, sprinkle with chopped green onions, add chicken essence, light soy sauce and oyster sauce, stir-fry for 1 minute.
The third type: tofu
Tofu is an inexpensive, high-protein, low-fat food that is rich in nutrients such as calcium and vitamin D. Tofu has a delicate texture and is easy to digest and absorb, making it very suitable for the elderly and children. Tofu is also rich in plant fiber, which helps to promote intestinal peristalsis.
Recommended method: Roasted tofu with bell peppers
Wash the green and red peppers, slice them and set aside. Prepare a small bowl of sauce, 1 tablespoon of light soy sauce, 1 tablespoon of oyster sauce, 1/2 tablespoon of sugar, 1/2 tablespoon of salt, 1/2 tablespoon of dark soy sauce and starch, pour in 1 tablespoon of water, and stir well.
Cut the tofu cubes into triangles and fry them in a pan until golden brown on both sides. Leave oil in the pot, stir-fry the minced garlic, pour in the bell pepper and stir-fry to make the fragrance, put in the tofu, pour in the sauce, stir-fry a few times and turn on the high heat to reduce the juice.
Fourth: kelp
Kelp is a seafood rich in minerals such as iodine, calcium, and iron, as well as dietary fiber and vitamins. Kelp helps to strengthen the immune system and prevent diseases such as the thyroid gland. For the elderly and children, kelp can be boiled in soup, cold or stewed, with a delicious taste and rich nutrition.
Recommended method: Kelp bean sprout soup
Wash the kelp and bean sprouts, and shred a little pork for later use.
Heat oil in a pot, add shredded meat and fry the fat, pour in minced garlic and stir-fry until fragrant, add kelp and bean sprouts and stir-fry evenly, pour in an appropriate amount of boiling water, boil over high heat and cook for another 2 minutes, sprinkle with chopped green onions, add 1 tablespoon of salt to taste.