During the exam season, eat less pork and nuts and eat more 5 foods high in zinc, and children will have smart brains and good grades

Foraging in the market

2024-05-25 00:08Published in Henan

Ten years of cold windows no one asked, and in one fell swoop became famous all over the world. Every year in the early summer season of May and June, parents with students at home will be particularly nervous, because the "exam season" of the year is coming. Whether it is the college entrance examination, the high school entrance examination, or the junior high school, almost all parents of students will do their best to do a good job in the logistics of their children.

Many parents will know to give their children nuts, nuts contain a lot of trace elements, lecithin, folic acid, which is indeed good for the brain, but nuts contain high fat content, and it is not easy to digest, just take a moderate amount every day, it is not recommended to eat more, pork is not recommended to give children more during this time, high fat content, high calories, too strong satiety is easy to get sleepy. And there is also an important trace element: zinc, which is much more beneficial to the brain than nuts and pork.

Zinc is an important element in growth and development, according to the dietary guidelines, the recommended daily intake for adult men is 12.5 mg, and 7.5 mg for adult women.

1. Pork liver

Animal liver is a small "treasure trove of nutrients", rich in iron, vitamins and other nutrients, and the zinc content per 100 grams is about 5 mg.

Recommended dishes [Flavored pork liver]

Ingredients: pork liver, eggs, beer, shallots, garlic, ginger, pickled peppers, chopped peppers, bean paste, starch, cooking wine, light soy sauce, pepper, sugar, salt to taste.

1. Cut the pork liver into thin slices, rinse it in water to control the dryness of the blood water, pour in a can of beer, grasp it with your hands and wash it for a while, and then put it in the water to wash off all the blood water to control the dryness.

2. Add an egg yolk, 2 tablespoons of light soy sauce, 1 tablespoon of cooking wine, 1 spoon of pepper to the pork liver, add a spoonful of dry starch, a spoonful of oil, and marinate for 10 minutes to taste.

3. Put oil in the pot, cook it over high heat until it is hot, add green onions, ginger and garlic and stir-fry until fragrant, add bean paste, chopped pepper and pickled pepper, and stir-fry until fragrant.

4. Pour the pork liver into the pot and stir-fry quickly over high heat for about 1 minute, and the pork liver will change color.

5. Pour a spoonful of cooking wine along the edge of the pot, add 1 spoonful of light soy sauce, half a spoon of aged vinegar, a small amount of sugar, salt and pepper, stir-fry evenly and then put it out of the pot and put it on a plate.

2. Oysters

Oysters are a natural zinc reservoir and the highest zinc content in our daily food, ranging from more than 10 milligrams to 100 milligrams per 100 grams depending on the oyster species.

Recommended dish: [Oyster fried]

Ingredients: oysters, eggs, sweet potato starch, lard, shallots, light soy sauce, pepper, salt and set aside.

1. Clean the oyster meat, grab some pepper and marinate it with a small amount of salt.

2. Add a small amount of water to the sweet potato starch and mix it into a pulp, add 1 tablespoon of light soy sauce and a small amount of salt to mix evenly.

3. Beat 3 eggs, add the oyster meat to the egg mixture, you can add some oyster sauce, mix well and set aside.

4. Add an appropriate amount of lard to the pan, pour the sweet potato starch slurry into the pan after heating, and fry until the edges are slightly transparent.

5. Pour the egg mixture and oyster meat into the pan, add the shallots, and fry over high heat. When the frying is slightly set, turn over and fry the other side, and you can get out of the pan after it is set.

3. Peanuts

The zinc content of nuts is generally not low, and the zinc content of peanuts is about 3 mg per 100 grams.

Recommended Dish [Rose Peanut Rice Dew]

Prepare ingredients: peanuts, rice, yellow rock sugar, rose petals to taste.

1. Soak peanuts and rice for 1-2 hours in advance, break the rose petals to remove the flower stalks, and set aside a small piece of yellow rock sugar.

2. Put all the ingredients into the wall breaker and add about 400ml of water.

3. Press the grain pulp button to beat the peanut rice dew.

4. Pour the beaten peanut rice syrup into the cooking pot, heat and boil and turn off the heat.

Fourth, soybeans

Beans are rich in protein, healthy and nutritious, and children can usually eat more soy products, and soybeans contain about 3 mg of zinc per 100 grams.

Recommended Recipe【Roasted Soybean Sprouts with Mushrooms】

Ingredients: fresh shiitake mushrooms, bean sprouts, pork, ginger, garlic, dark soy sauce, light soy sauce, oyster sauce, pepper, salt to taste.

1. Wash and slice fresh shiitake mushrooms, mince pork, mince ginger and garlic, and bean sprouts.

2. Add water to the boiling pot, bring to a boil, add soybean sprouts, blanch for about 1 minute, cook the soybean sprouts basically, remove and dry for later use.

3. Add an appropriate amount of oil to the wok, cook until it is 60% hot, add minced ginger and garlic and stir-fry the bottom of the pot. Add the minced meat and stir-fry, drizzle in 1 tablespoon of dark soy sauce and stir-fry the minced meat to color.

4. Pour the chopped shiitake mushrooms into the pot, stir-fry evenly with the minced meat, add soybean sprouts, 1 tablespoon of light soy sauce, half a spoon of pepper and salt, and stir-fry evenly over high heat.

5. Pour in a spoonful of water starch before cooking, turn to high heat and reduce the soup until it is viscous.

5. Beef

Beef is not only nutritious, delicious, but also can provide sufficient energy, usually conditions should let children eat more beef, every 100 grams of beef contains about 2 mg of zinc.

Recommended Recipe: [Beef Rice]

Ingredients: beef rolls, rice, eggs, onions, broccoli, carrots;

1. Cut the carrots into flowers, blanch the broccoli in a pot for 2 minutes, remove and set aside. Put the fat beef rolls in a pot as well, blanch until they change color, then remove and set aside.

2. 2 tablespoons of oyster sauce, light soy sauce and cooking wine, stir well, add half a spoon of sugar, a small amount of pepper, half a spoon of starch and appropriate amount of salt, and continue to stir well until melted.

3. Put an appropriate amount of oil in the pot, boil until it is 60% hot, pour the onion into shreds and stir-fry to bring out the fragrance, put in the fat beef rolls and stir-fry over high heat for 1 minute until cooked thoroughly. Pour in the prepared sauce, cook over high heat until the juice is thickened, turn off the heat and set aside.

4. Fry a sugar egg, fry one side, and fry slowly for about 4 minutes on low heat for better results.

5. Finally, put the rice at the bottom of the casserole, put the sugar egg in the middle, garnish with some vegetables, pour the fat beef roll on the rest of the place, and sprinkle with some black pepper.

- Lao Jing said -

Before the child's exam, the diet should be adjusted gradually as soon as possible, high protein, high trace elements, and less carbohydrates, so that the child's physical strength and energy can be adjusted to the best state. #今日餐桌美食分享#

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