As we age, the health needs of middle-aged and older adults become more and more important, especially during the cold winter months. Diet plays a vital role in the health and immunity of middle-aged and elderly people. In the traditional concept of eating, there is a dietary pattern that is highly respected, that is, "1 bean, 2 fruits, 3 soups". This dietary pattern believes that by reasonably combining 1 bean (peanut fruit (chestnut) and 3 soups (crucian carp soup), it can meet the various nutrients needed by the body of middle-aged and elderly people, improve immunity, and help the body resist the cold winter.
Peanuts are the representative ingredient in 1 bean and are rich in protein, healthy fats, vitamin E, minerals such as magnesium, zinc and copper, and antioxidants. Eating peanuts in moderation can help maintain heart health, improve blood circulation, and the protein in peanuts is also beneficial for muscle and bone health.
In addition to eating peanuts directly, we can also try to increase the diversity of peanuts by cooking. For example, you can make peanut cakes. First, remove the peanuts and fry them in a pot over low heat until fragrant. Wait for the peanuts to change color slightly, and then take them out for later use. Then, take a container, add an appropriate amount of flour and caster sugar, slowly add water and stir into a ball. Next, roll out the dough into thin slices, spread the sautéed peanuts evenly on top of the sheets, then fold the dough in half and pinch the edges to make sure the peanuts are completely wrapped inside the puff pastry. Finally, pour in an appropriate amount of cooking oil, heat until it is 70% hot, put in the wrapped peanut crisp, and fry slowly over low heat until golden brown. Take out the fried peanut crisp, drain the oil, put it on a kitchen paper towel to absorb the excess oil, put it on a plate and let it cool before eating.
Chestnut is the representative ingredient of the 2 fruits, which is rich in carbohydrates, protein, fiber, vitamins and minerals such as vitamin C, B vitamins, potassium and zinc. Moderate intake of chestnuts can provide energy to the body while also helping to maintain a healthy digestive system.
In the same way, we can increase the diversity of chestnuts by cooking. For example, you can make chestnut roast chicken. First, prepare the chicken thighs or wings, chestnuts, shallots, ginger, garlic, and seasonings. Wash and drain the chicken thighs or wings, peel the chestnuts and set aside, mince the green onions, ginger and garlic and set aside. Next, add an appropriate amount of cooking oil to the pot, heat it and stir-fry the minced green onion, ginger and garlic until fragrant, and then add the chicken and fry until it is slightly yellow. Add an appropriate amount of cooking wine, light soy sauce, a little salt and sugar, stir-fry evenly, add an appropriate amount of water, and then add the chestnuts. Cover the pot and simmer over low heat for about 20-25 minutes, until the chicken is soft, the chestnuts are cooked through, and the soup is thickened. Finally, taste it again according to the taste, adjust the salt and sugar appropriately, remove from the pot and serve on a plate.
3. 3 Soups: Crucian carp crucian carp soup is the representative ingredient in the 3 soups, which is rich in protein, vitamins and minerals, such as calcium, phosphorus, selenium and copper. Moderate consumption of crucian carp soup can improve immunity in the body, enhance muscle and bone health, and also have a positive effect on the cardiovascular health of middle-aged and elderly people.
In addition to boiling soup, we can also try other ways to cook crucian carp. For example, you can make steamed crucian carp. First of all, the crucian carp is scaled and gutted, washed, and the knife is used to make three cuts on both sides of the fish. Then, spread an appropriate amount of cooking wine evenly on both sides of the fish, and then sprinkle with an appropriate amount of shredded ginger, green onions and salt. Next, bring the steamer to a boil with water, spread a layer of ginger steamed fish on the bottom of the steaming pan, and place the crucian carp on top of the ginger steamed fish. Finally, put the steamer into the steamer, cover the pot, and steam for 20 minutes until the fish is white and cooked through. Remove the steamed crucian carp, put it on a plate, pour the juice of the steamed fish on the fish, and sprinkle with an appropriate amount of chopped green onion to serve.
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