As the saying goes, "old legs decay first", this sentence reveals the decline in the function of legs and feet during aging. Especially after the age of 50, as the body's metabolism slows down, the loss of calcium in the bones accelerates, which can easily lead to weakened leg muscles, joint stiffness, and even osteoporosis. Therefore, at this stage, focusing on the nutrient intake of the daily diet, especially calcium-rich foods, is essential to maintain bone health and improve the flexibility of the legs and feet. In addition to daily exercise, high-calcium ingredients in the diet are the key to strong bones, today we will introduce several ingredients suitable for middle-aged and elderly people, eating them can effectively supplement calcium, make the legs and feet more powerful and flexible.
1. Shopee - a calcium-rich little helper
Shopee is known as the "treasure trove of calcium", rich in calcium, phosphorus and other minerals, and is very suitable for middle-aged and elderly people to supplement calcium. The calcium content of shrimp skin is as high as 991 mg per 100 grams, which is far more than many other foods and several times that of cow's milk. Regular consumption of shrimp skin can help maintain bone health and prevent osteoporosis.
Recommended recipe: Stir-fried shrimp skin with loofah
Ingredients: 1 loofah, appropriate amount of shrimp skin, minced garlic, chopped green onion, cooking oil, appropriate amount of salt.
Specific steps:
1. Peel the loofah and cut it into hob pieces for later use; Soak the shrimp skin in water for 10 minutes in advance, remove the surface salt, and drain.
2. Heat the pan with cold oil, add minced garlic and stir-fry until fragrant, then add shrimp skin and stir-fry until slightly yellow; Pour in the loofah pieces, stir-fry quickly, add a little salt to taste, and when the loofah is soft, sprinkle with chopped green onions and remove from the pan.
This dish is simple and easy to make, delicious and refreshing. Loofah is rich in vitamin C and dietary fiber, which helps to promote digestion, while shrimp skin is high in calcium, and the combination of the two can not only replenish calcium, but also improve immunity. It is suitable for daily consumption, especially for middle-aged and elderly people over 50 years old, and it is a very ideal calcium supplement.
2. Soybeans - a natural source of plant calcium
Soybeans are an excellent source of plant-based calcium, rich in protein, calcium, iron and other nutrients. Not only does it help to strengthen bones, but it also lowers cholesterol and prevents cardiovascular disease. Pig's trotters are rich in collagen, and the combination of the two can not only replenish calcium, but also improve skin elasticity, which is especially beneficial for middle-aged and elderly people.
Recommended recipe: Stewed pork trotters with soybeans
Ingredients: 1 pig's trotters, 150 grams of soybeans, ginger slices, green onions, cooking wine, appropriate amount of salt.
The steps are as follows:
1. Soak the soybeans in advance for later use; Clean the trotters and blanch them to remove the blood foam.
2. Put pig's trotters, ginger slices, and green onions in a pot, add an appropriate amount of water and cooking wine, add an appropriate amount of dark soy sauce and light soy sauce, and simmer over low heat for 1 hour after boiling; Add the soaked soybeans, continue to simmer for 30-40 minutes, until the pig's trotters are soft and the soybeans are ripe, add an appropriate amount of salt to taste.
The combination of soybeans and pig's trotters is not only rich in flavor, but also extremely nutritious. The plant calcium in soybeans complements the collagen in pig's trotters, which can improve bone density and promote joint flexibility. Regular consumption of this dish can effectively alleviate problems such as osteoporosis and weakness of legs and feet, and is a highly recommended calcium supplement diet for middle-aged and elderly people.
3. Tahini - a seasoning with amazing calcium content
Tahini is a common seasoning on the daily table, and its calcium content is higher than that of milk, containing 500 mg of calcium per 100 grams of tahini. Not only that, tahini is also rich in vitamin E, B vitamins, iron, zinc and other nutrients, which help to boost immunity and improve cardiovascular health.
Recommended recipe: Sesame juice mixed with beans
Ingredients: 200 grams of long beans, 2 tablespoons of sesame paste, light soy sauce, vinegar, minced garlic, appropriate amount of sesame oil.
Here's how:
1. Wash the beans and cut them into sections, blanch them in boiling water, remove them to cool, drain and set aside; Add light soy sauce, vinegar, minced garlic and a little water to the tahini sauce to make a thick sauce.
2. Put the blanched beans on a plate, drizzle with the adjusted sesame paste, add some sesame oil, stir well and serve.
This sesame sauce mixed with beans is not only fragrant and simple to make, but also rich in calcium, especially suitable for the daily consumption of middle-aged and elderly people. Tahini is high in calcium, and when paired with refreshing beans, it not only enhances bone health, but also promotes digestion and enhances appetite. It is a nutritious cold dish on the table and is suitable for consumption all year round.
Middle-aged and elderly people should pay special attention to calcium supplementation in their daily diet, because with age, the loss of calcium will accelerate, which will affect the health of bones, legs and feet. Ingredients such as shrimp skin, soybeans, and sesame paste are all high-quality foods that are easy to obtain and rich in calcium in daily life, and when combined with different cooking methods, they are not only delicious, but also effective in supplementing calcium. By eating a reasonable diet and maintaining good leg and foot health, we can still walk vigorously and live a vibrant life after the age of 50.
[Personal opinion, for reference only!] This article is original by "Show Chef Niang", the article and pictures are copyrighted, please do not plagiarize, delete, or misappropriate without permission, and infringement must be investigated! 】