In our lives, as we age, many middle-aged and elderly friends will feel some physical changes that cannot be ignored, especially the gradual loosening of bones. Bones, as the core scaffolding of our body, once they begin to age, are like a building in disrepair, which is not only prone to problems, but also directly affects our daily activities.
For example, do you find that walking is no longer as brisk as it was when you were younger? Or do you feel sluggish and a little strained when playing with your children? These small symptoms are a warning that our bones need more attention and nutrition. "Bone nourishment is longevity" is not only a slogan, but also a wisdom criterion for the healthy life of middle-aged and elderly people. Keeping our bones healthy means we can stay active and continue to enjoy quality time with our family and friends.
To help middle-aged and elderly people maintain strong bones, this article selects four nutritious, easy-to-make dishes, each of which is rich in calcium and other beneficial nutrients for bones. These dishes can not only help to replenish calcium and anti-aging, but also make the legs and feet more energetic and more agile.
Recommended Recipe 1: Stir-fried shrimp with asparagus
Asparagus is a treasure trove of vitamin K, essential for maintaining healthy bones, and its fiber content helps maintain the proper functioning of the digestive system. Shrimp provides high-quality protein and important trace elements such as selenium, which are essential for maintaining the immune system and strengthening muscle function. The combination of this dish not only satisfies the taste buds but also provides support for bone health.
Main ingredients: asparagus, shrimp, garlic, olive oil
Here's how:
Wash the asparagus and remove the hard roots and cut into sections; Remove the shells and gut of the shrimps, wash and set aside.
Add olive oil to a pan, heat to a suitable temperature, add garlic slices and stir-fry until fragrant.
Add asparagus and stir-fry quickly, then add the shrimp until it is slightly soft, and stir-fry quickly until the shrimp change color.
Add salt and black pepper, stir-fry quickly and evenly.
Recommended Recipe 2: Chestnut chicken wings
Chestnuts are not only sweet in taste, but they are also rich in dietary fiber and calcium, which help strengthen bones. Chicken wings, as a source of protein, contain a lot of collagen, which is especially beneficial for bone and joint health. The pairing of this dish provides energy and promotes bone health.
Main ingredients: chicken wings, chestnuts, ginger, dark soy sauce
Here's how:
Wash the chicken wings and cut them to the bone to make it easier for the flavor to penetrate.
Peel the chestnuts, soak them in hot water until they are soft, and remove the inner skin.
Add oil to the pot, stir-fry the ginger slices first, then add the chicken wings and stir-fry until the surface is slightly charred.
Add the chestnuts and an appropriate amount of dark soy sauce, add water to cover the ingredients, and simmer over low heat until the meat is soft.
Recommended Recipe 3: Yellow eel with garlic
Yellow eel is an excellent source of calcium-rich foods and rich in Omega-3 fatty acids and vitamin A, which are beneficial for maintaining both nervous system and vision health. Garlic moss not only adds a unique flavor, but also provides essential antioxidants and vitamin C. This dish combines the nutritional advantages of both worlds and is a healthy and delicious choice.
Main ingredients: yellow eel, garlic moss, ginger, bean paste
Here's how:
After the yellow eel is cleaned, cut into sections, wash and cut the garlic moss.
Add oil to the pan, add ginger and a small amount of bean paste and stir-fry until fragrant.
Add the yellow eel and stir-fry quickly, add garlic moss and stir-fry quickly after changing color.
Adjust the amount of salt according to taste, and stir-fry until the garlic moss is broken.
Recommended recipe 4: Stewed pork ribs with tomato and potatoes
Tomatoes and potatoes are rich in vitamin C, which helps promote the absorption of iron and calcium, while pork ribs are a good source of calcium and protein. Not only is this stew delicious, but it also provides a variety of nutrients that bones need, making it an ideal healthy dish.
Main ingredients: pork ribs, tomatoes, potatoes, onions
Here's how:
Wash the ribs after splashing water, cut the tomatoes and potatoes into cubes, and shred the onions.
Heat oil in a pan, sauté the shredded onion until fragrant, add the pork ribs and stir-fry until brown.
Add the tomatoes and potatoes, add water and bring to a boil, then reduce the heat to a low heat and simmer.
Simmer until the ribs are soft and the potatoes are cooked through, season and remove from the pan.
With the nutritional supplement of these four dishes, we can not only enjoy the delicious taste, but also significantly improve the health of our bones. Healthy bones, an energetic life, let's be full of energy and happiness every day!