As we age, our legs and feet tend to show tiredness and discomfort. Especially in the cold winter, many people will feel leg pain. At this time, we need to replenish calcium in time. The older you get, the faster your calcium is lost, so older people need calcium supplementation more than younger people. In addition to calcium tablets, we can also eat more calcium content ratioMilkAlso high food. Today I would like to recommend four dishes to you, which are rich in calcium, especially suitable for middle-aged and elderly people to eat every other day, so that your legs and feet are full of vitalityHealthSurvive the cold winter.
Seaweed is rich in protein and calcium, with a calcium content of 264 mg per 100 grams of seaweed. Nori also contains iron, potassium, iodine, andDietary fiberand other nutrients, which can supply the body to replenish qi, blood and calcium. In addition to the common seaweedRice wrappingAnd to make soup, we can also try a simple and delicious scrambled egg with seaweed. Soak the seaweed until soft, chop it, stir well with the eggs and chives, and stir-fry it in a hot pan. This dish has a beautiful flavor and is a good choice for calcium supplementation.
Sherry mushroom is also a calcium-rich dish, containing 230 mg of calcium per 100 grams, and is rich inVitaminsc and iron and many othersNutrition facts。Snow mushroom helps to strengthen the stomach and digest food, refresh the mind, and is a good calcium supplement ingredient. We can try stir-frying with snow mushroomsMinced meat, this dish can maintain the crisp and tender texture of the snow mushroom, increasedMinced meatThe fragrance and deliciousness.
Dried tofu is a very high calcium food, with more than 700 mg of calcium per 100 grams. Dried tofu is rich in abundanceProteinsand calcium, regular consumption can enhance the body's immunity and strengthen muscles and bones. We can try to make a stir-fried dried tofu with chili, slice the dried tofu and mix it with green peppersRed peppersStir-fry together, add the right amount of seasoning, spicy and delicious, it is a delicious dishHealthCalcium supplements.
River shrimp is a food with a high calcium content, containing 325 mg of calcium per 100 grams of river shrimp, isMilk3 times. In addition to being rich in calcium, river shrimp is also abundantProteinsand unsaturated fatty acids, calcium, bone strengthening, blood replenishment and replenishment of the bodyAntioxidanthas a positive effect. We can try to cook a dishLeeksStir-fried river prawns, will be fresh river prawns andLeeksStir-fry together, add the right amount of seasoning, tender and delicious, rich in calcium and nutrients.
Winter is a good time to supplement calcium, and middle-aged and elderly people need to pay special attention to calcium supplementation. By consuming more than the calcium contentMilkcan better meet the body's calcium needs. Seaweed, sherry mushroom, dried tofu and river prawns are all good choices, as they are rich in calcium and other nutrients. When cooking these ingredients at home, you can experiment with different ways to make your dishes more varied. By supplementing calcium, our legs and feet will be even moreHealthand no longer feel sore and tired to spend oneHealthComfortable winter.
The importance of calcium supplementation cannot be overlooked, especially for middle-aged and elderly people. Calcium is an important component in building our bones and maintaining the bodyHealthTrace elements necessary for functioning. If there is a long-term calcium deficiency, it may triggerOsteoporosisand other diseases, rightHealthposes a serious threat. Therefore, everyone should pay attention to calcium intake and choose the right foods to supplement calcium.
AlthoughMilkis one of the most common calcium-rich foods, but in some cases, we may need to look for other alternatives to supplement calcium. For example, for someVegetarianismor people who are intolerant to dairy productsMilkMay not be a good fit. Here are the four calcium content ratiosMilkIt is recommended that middle-aged and elderly people eat several times higher dishes every other day to provide enough calcium to maintain the legs and bodyHealth
1.Seaweed: Seaweed is a high-protein, high-calcium food that contains 264 mg of calcium per 100 grams of seaweed. It is also rich in iron, potassium, iodine, and iodineDietary fiberand other nutrients, which have a good effect on replenishing qi, blood and calcium. Try making scrambled eggs with seaweed, chop the soaked seaweed, stir well with the eggs and chives, and fry it before serving.
2.Snow mushroom: Snow mushroom is also a dish with a high calcium content, containing 230 mg of calcium per 100 grams and is richVitaminsc and iron, etcNutrition facts。Snow mushroom helps to strengthen the stomach and appetite, and refresh the mind. You can try stir-frying with snow mushroomsMinced meatFinely chop the washed snow mushrooms, and mix them with pork and red peppersMinced gingerStir-fry together, season and serve.
3.Dried Tofu: Dried tofu is rich in abundanceProteinsand calcium, with a calcium content of more than 700 mg per 100 grams. Regular consumption of dried tofu can be supplementedProteinsand calcium,Boosts immunityStrengthen muscles and bones. You can try stir-fried dried tofu with chili, slice the washed dried tofu, and mix it with green peppersRed peppersStir-fry together, season and serve.
4.River shrimp: River shrimp is another calcium-rich food, containing about 325 mg of calcium per 100 grams of river shrimp, isMilk3 times. River shrimp are abundantProteins, unsaturated fatty acids and other nutrients, help to replenish calcium, strengthen bones, and replenish bloodAntioxidant。You can try itLeeksStir-fry the river prawns, mix the washed river prawns withLeeksStir-fry together, add an appropriate amount of seasoning, and serve after stir-frying.
Summary: "Calcium supplementation is very important for middle-aged and older people, especially in winter. By eating calcium content ratioMilkThe higher the food, the better the body's calcium needs. Seaweed, sherry mushroom, dried tofu and river prawns are all good choices, as they are not only rich in calcium, but also rich in other nutrients. Try making these ingredients at home, and a variety of cooking methods can make the dish richer and more delicious. By supplementing with adequate calcium, our legs and feet will be even betterHealth, can spend a comfortable timeHealthof winter. ”