The health of middle-aged and older adults is closely related to protein intake. Protein is an important component of the body's cells and tissues and is essential for maintaining the health of muscles, bones, skin, and other tissues. Therefore, it is particularly important for middle-aged and elderly people to ensure sufficient high-quality protein intake in their daily diet, and here are five high-protein foods suitable for middle-aged and elderly people:
Scrambled eggs with garlic and tomatoes
- Tomatoes (medium) 2 pieces
- Eggs for two
- 1 shallot
- Four cloves of garlic
- A pinch of tomato sauce
1. Beat the eggs, add a little cooking wine, throw away the fine salt, mix evenly, and set aside.
2. Peel and wash the garlic, mince and set aside, wash the shallots, chop and set aside, wash the tomatoes, peel them with a paring knife and cut them into large pieces.
3. Heat the pan with cold oil, pour in the egg liquid, quickly stir-fry a few times, and the egg liquid will solidify and clump OK. Set aside.
4. Leave the bottom oil in the pot, pour in the minced garlic, simmer over low heat until fragrant, add tomatoes, and stir-fry over low heat.
5. Stir-fry until the tomatoes come out of the sand, this step requires a little patience, do not use medium to high heat, only use low heat.
6. Then add the scrambled eggs, add a little tomato paste, turn to medium heat, stir-fry evenly, add a teaspoon of fine salt, add two spoons of caster sugar, add chopped green onions, and you can.
Gold and silver tofu
- Old tofu
- Egg
- Xiao onion
- salt
1. Put the tofu in a steamer and steam over high heat for 10 minutes.
2. Remove the old skin of the steamed tofu and cut it into 1 cm cubes. Crack the eggs into a bowl and stir in the salt.
3. Heat oil in a pan and pour in the egg mixture. Pour in the tofu and stir-fry over medium heat until the eggs are cooked through.
4. Sprinkle in the chives and stir-fry evenly.
Steamed sea crucian carp
- 1 sea crucian carp
- Ginger shredded to taste
- Red pepper to taste
- Appropriate amount of green onions
- Chives to taste
- Cooking oil to taste
- Steamed fish with soy sauce to taste
- Cooking wine to taste
1. Prepare the fish first and put it on a plate.
2. Prepare red peppers, shredded ginger, shredded green onions, green onions, pour cooking wine until the whole body of the fish, spread the shredded ginger on the fish, and marinate for about 5 minutes.
3. Steam on high heat for 10 minutes, almost medium-cooked, tear the green onion by hand, take it out after steaming.
4. Spread the red pepper, take a spoonful of steamed fish soy sauce and pour it on the fish, spread the shredded green onions, then pour a spoonful of steamed fish soy sauce, and steam it again.
5. Put the shredded green onions, heat the oil in the pot, and pour the oil evenly on the fish while it is hot.
Stir-fried lean pork with cabbage
- Pork to taste
- One cabbage
- 1 scoop of light soy sauce
- 1 scoop dark soy sauce
- One and a half spoonfuls of salt
- 2 tablespoons of sugar
- 1-2 scoops of water
- 3 garlic pieces
- Starch to taste
- 1 tablespoon of cooking wine
1. Tear the cabbage, wash and drain, cut the garlic into cubes, wash the pork, slice and drain.
2. Add an appropriate amount of starch, 1 teaspoon of salt, 2 tablespoons of sugar, 1 tablespoon of light soy sauce, 1 spoonful of dark soy sauce, 1 spoonful of cooking wine, stir well, and marinate for 15 minutes.
3. Heat the oil in a cold pan, add the marinated lean meat and stir-fry evenly, remove it and put it on a plate for later use.
4. Heat oil in a cold pan, add garlic, stir-fry to bring out the fragrance, add cabbage, add 1 teaspoon of salt, stir-fry evenly, if it is too dry, you can add 1-2 spoons of water, stir-fry soft.
5. Add the fried lean meat, stir-fry evenly, and finally add an appropriate amount of chicken essence and stir-fry evenly.
When choosing food, middle-aged and elderly people should try to choose ingredients that are simple to cook and easy to digest and absorb, such as steaming, boiling, stewing, etc., avoid foods high in oil, sugar and salt, and maintain a balanced diet, so as to better consume high-quality protein and maintain good health.
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