Many people know that eating more meat in winter can nourish the body because it is rich in high nutritional value. However, the fat content in meat is high, especially saturated fat, and excessive intake can easily lead to obesity, fatty liver and other diseases. In contrast, eating more legumes is a moreHealthChoice. Legumes are rich in what the body needsProteinsVitaminsMineralswithDietary fiberand other nutrients, and does not containCholesterol, low in saturated fat. So as the saying goes, "Eating beans in winter is better than meat". For middle-aged and elderly people, eating four kinds of beans can not only enhance physical fitness, but also facilitate digestion and absorption, and make nutrition more balanced. Next, let's take a look at these four "** beans" and themHealthRecommended Practices:
Soybeans are rich in nutritional value and are known as "plant-based meat". It is rich in premiumProteinsDietary fiberVitaminsMineralsand antioxidants. Intake of moderate amounts of soybeans can improve the brain's thinking ability, enhance memory, and prevent Alzheimer's diseaseAnti-aging。In addition, the isoflavone substances in soybeans also have:EstrogenIt helps to alleviate menopausal discomfort. Therefore, for middle-aged and elderly people, eating more soybeans is essential for maintenanceHealthVery beneficial.
There are many different ways to prepare soybeans, the most popular of which is okara pancakes. First of all, wash 100 grams of soybeans and put them in a soymilk machine, add an appropriate amount of water, and beat them into okara with dry bean mode. Then pour the okara into the strainer to control the soy milk, press the okara with a spoon to filter out the soy milk. Place the okara in a large bowl and add the shredded carrotsSeasoningMix well and set aside. Next, brush the pan with a layer of vegetable oil, heat the dough into a thin and uniform cake, and fry until golden brown on both sides. Crispy and delicious, this okara pancake is rich in flavor and not only provides a wealth of nutrients, but also satisfies people's appetitesGastronomyneeds.
Peas are abundantDietary fiber, which plays an important role in clearing the intestines and promoting digestion. Peas are also rich in a variety of varietiesVitaminswithMinerals, able to strengthen the intestinesHealthPromote the digestion and absorption of food. In addition, peas contain a lot of antioxidants, which help in preventionCancerand other chronic diseases. Middle-aged and elderly people can choose to stir-fry peas with other ingredients to add texture and flavor.
One of the most recommended pea recipes is sautéed peas with shrimp. First, put 200 grams of fresh shrimp in a pot and add a littleTable saltand half an egg white, stir well. Then add the right amount of starch to make the shrimp more tender. Next, place the green beans in boiling waterBlanch, then pour in the already processed shrimp and continue cooking. After that, add scallion oil to the hot pan, stir-fry the shrimp and green beans, add the seasoned sauce, and stir-fry evenly. Finally, serve on a plate.
Red beansIt is known as a holy product of blood tonic and is rich in abundanceIron elementwithVitaminsGroup B. Red beansIt can regulate qi and activate blood, promote blood circulation, and enhance human immunity. In addition,Red beansAnd there isDispel dampnessEfficacy, which can help middle-aged and elderly people to dischargeMoisture in the bodyto prevent eczema and other diseases. Middle-aged and elderly people can choose to use itRed beansMake someDessert, for example:Red beansHanamaki.
First, put the flour, yeast and sugar in a basin, knead the dough with an appropriate amount of water, and let it rise for 1 hour. Then, soak in advance to softenRed beansPut inSteamerMedium steamed, let cool and add an appropriate amount of sugar and mix well. Roll out the dough into a round sheet and put it inRed beansFilling, tighten the mouth and roll out into a beef tongue shape. Finally, willRed beansVolume inSteamerSteam for 15 minutes.
Black beansIt has the effect of nourishing the kidney and nourishing blood, and is rich in high qualityProteins, fat,MineralswithVitaminsBlack beansAlso rich inSoy isoflavonesto help with conditioningEndocrineto delay aging. At the same time,Black beansIt also has the effect of nourishing the liver and kidney, improving the deficiency of qi and blood. Middle-aged and elderly people can choose to willBlack beansStew the soup with other ingredients to add texture and flavor.
The most classicBlack beansOne of the ways to do it is:Black beansStewPork rib soup。First, place 250 gramsBlack beansSoak for 4-6 hours in advance and set aside. Then, place 250 grams of pork ribs with hot waterBlanch, to the fish. After that, put all the ingredients into a saucepan and add an appropriate amount of water. Close the lid and put it inSteamerMedium steam for 2-3 hours. Finally, add salt and others to tasteSeasoningCan.
Summary: These four legumes are rich in nutritional value andHealthEfficacy. Middle-aged and elderly people can choose the right bean ingredients according to their own tastes and needs, and combine them with appropriate cooking methods to make delicious beansHealthof legumes. In the cold winter, eating more of these four "** beans" can not only enhance physical strength and improveResistanceand be able to enjoyGastronomyBring joy!