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In the golden autumn of October, the harvest season, nature has blessed us not only with colorful scenery, but also with abundant ingredients. As the old saying goes, "If you eat three whites in October, you won't get sick for a year", and the "three whites" here refer to three white foods that are most in season and have high nutritional value in autumn. For middle-aged and elderly people, adding these three ingredients to their diet appropriately not only helps regulate physical functions, but also enhances immunity and promotes health. Today, we're going to talk about the benefits of these three foods and how they can be combined in your daily diet to make them healthy and delicious.
1. Yam. Yam, also known as Huaishan, is a common root vegetable, which is regarded by traditional Chinese medicine as a good product for nourishing the spleen and stomach due to its unique mucus quality and rich nutrients. Yam is rich in amylase, polyphenol oxidase and other substances, which helps digestion, especially suitable for middle-aged and elderly people with weak spleen and stomach. In addition, yam is also rich in mucus protein, vitamins and minerals, which can effectively lower blood sugar, prevent cardiovascular diseases and enhance immunity.
Yam and red date porridge
Ingredients: 100 grams of yams, 10 red dates, 50 grams of rice, appropriate amount of water
Peel the yam, wash and cut into cubes; Remove the pit of the jujubes, wash and set aside. Wash the rice, put it in a pot and add an appropriate amount of water.
After boiling over high heat, add yam cubes and red dates, turn to low heat and simmer until the porridge is thick and the rice is rotten. According to the taste, you can add an appropriate amount of sugar to taste, and you can eat.
2. Lotus root. Lotus root is a frequent guest on the autumn table, and is loved for its crisp taste and rich nutritional value. Lotus root is rich in dietary fiber, vitamin C, B vitamins, iron, calcium and other minerals, which have the effect of clearing heat and moistening the lungs, cooling blood and stopping bleeding, and promoting digestion. It has a good relieving effect on cough and throat discomfort caused by dryness in autumn.
Lotus root pork rib soup
Ingredients: 200 grams of lotus root, 500 grams of pork ribs, a few slices of ginger, an appropriate amount of salt, and an appropriate amount of water
Peel the lotus root, wash it and cut it into cubes; Chop the ribs, wash them and blanch them to remove the blood foam. Put the pork ribs, lotus root, and ginger slices into the pot and add enough water. Bring to a boil over high heat, reduce the heat to low and simmer for about 1.5 hours, until the pork ribs are cooked and the lotus root is soft and glutinous.
Add salt to taste and enjoy.
3. Tremella. Also known as white fungus, it is a precious edible fungus, known as "civilian bird's nest" because it is rich in gum, dietary fiber, vitamins and a variety of minerals. Tremella fungus has the effect of nourishing yin and moisturizing the lungs, beautifying the skin, and enhancing immunity, especially suitable for consumption in the dry climate of autumn, which can effectively alleviate dry skin, cough and other problems.
White fungus and red date soup
Ingredients: 1 white fungus (about 20 grams), 15 red dates, appropriate amount of rock sugar, appropriate amount of water
Soak the white fungus in advance, remove the pedicle and tear it into small flowers; Remove the pit of the jujubes, wash and set aside. Put the white fungus and red dates into a pot and add enough water. After the heat is boiling, reduce the heat to low and simmer for about 1 hour, until the white fungus is soft and the soup is thick.
Add an appropriate amount of rock sugar to taste, and wait until the rock sugar is completely dissolved before serving.
How to mix and match to make it healthy and delicious?
Although yam, lotus root, and white fungus are all good choices in autumn, it is also necessary to pay attention to diversified consumption to avoid nutritional imbalance caused by a single ingredient. They can be combined with other ingredients such as meat, vegetables, etc., to make a variety of delicious dishes. All three ingredients have good health benefits, but it is also important to eat them in moderation. When cooking, try to choose cooking methods that retain the original flavor of ingredients, such as stewing, steaming, etc., and avoid high-oil cooking methods such as frying and frying, so as to reduce fat intake and maintain the nutritional value of food.
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