Middle-aged and elderly people pay special attention to health care, and diet is the key to maintaining health. In the daily diet, selenium-rich foods are essential for the health of middle-aged and elderly people. Oyster mushrooms, carrots, cauliflower and onions are four common ingredients that are not only delicious but also rich in selenium. As an important trace element, selenium plays an important role in enhancing immunity, slowing down cell aging, and maintaining cardiovascular health. In this article, we'll take a closer look at the health benefits of these four ingredients and provide cooking tips to help middle-aged and elderly people easily replenish selenium and keep them energized.
Oyster mushrooms are a nutritious edible mushroom that is rich in protein, vitamins, and minerals. Not only is it delicious, but it is also rich in selenium, a natural antioxidant that helps boost immunity and maintain cardiovascular health. In addition, oyster mushrooms also contain a small amount of dietary fiber, which promotes digestive health.
Ingredients: appropriate amount of oyster mushrooms;Lean meat (pork or beef, sliced or shredded) in moderation;Appropriate amount of minced garlic;Appropriate amount of minced ginger;Moderate amount of cooking oil;Salt to taste;Light soy sauce in moderation;Cooking wine in moderation;Starch in moderation.
1.Wash the oyster mushrooms and slice them for later use. The lean meat is marinated in a pinch of salt, light soy sauce, cooking wine and starch for a while.
2. Heat oil in a pan, add minced garlic and ginger and stir-fry until fragrant.
3. Add the marinated meat slices and stir-fry quickly until they change color, then remove them for later use.
4. Add some oil to the pot, add the chopped oyster mushrooms and stir-fry until they are soft and watery.
5. Put the fried meat slices into the pot, continue to stir-fry evenly, and let the meat and oyster mushrooms mix thoroughly.
6. Finally, add salt to taste according to personal taste, stir-fry slightly evenly, and then get out of the pot.
1. The taste of oyster mushrooms is tender, do not fry for too long to avoid losing the tender taste.
2. The meat slices can be marinated with starch in advance to make them more tender.
3. When stir-frying, the heat should be fast to maintain the fresh and tender taste of the ingredients.
Carrots are rich in - carotene and rich in vitamins A, C and potassium. Selenium helps to improve immune function and fight oxidative stress. Carrots also help maintain vision, promote digestion, and also help with cardiovascular health.
Ingredients: Appropriate amount of carrots;Chicken (chicken wings or thighs) in moderation;Appropriate amount of ginger slices;Appropriate amount of wolfberry;Salt to taste;Cooking wine in moderation;
1. Wash the carrots and slice them for later use. Wash the chicken and cut it into cubes and blanch it with boiling water to remove the blood.
2. Add an appropriate amount of water to the pot, add the chicken pieces and ginger slices, and skim off the foam after boiling over high heat.
3. Turn to low heat and simmer for about 30 minutes, when the chicken is cooked and soft, add the carrot slices and goji berries.
4.Continue to simmer for about 15 minutes, until the carrots are tender and tender. Finally, add salt to taste according to personal taste.
1. When stewing, the heat should be controlled to maintain the tender taste of the chicken.
2. You can add an appropriate amount of refined salt and cooking wine according to personal preference to enhance the deliciousness of the soup.
3. People with indigestion or stomach cold should not eat too many raw carrots.
Cauliflower is rich in selenium and vitamin C, which has a good antioxidant effect. It can not only inhibit the growth of cancer cells, but also slow down the aging of cells, which is helpful for cardiovascular protection and immunity. In addition, cauliflower is rich in dietary fiber, which helps promote intestinal peristalsis and prevent constipation.
Ingredients: Appropriate amount of cauliflower;Appropriate amount of shrimp;Appropriate amount of minced garlic;Appropriate amount of minced ginger;Salt to taste;Light soy sauce in moderation;Cooking wine in moderation;Starch in moderation.
1.Wash the cauliflower and cut it into small florets for later use. Wash the shrimp and marinate them with a pinch of salt, light soy sauce, cooking wine and starch for a while.
2. Heat oil in a pan, add minced garlic and ginger and stir-fry until fragrant.
3. Add the marinated shrimp and stir-fry until it changes color, then remove it for later use.
4. Add some oil to the pot, add the chopped cauliflower and stir-fry evenly.
5.Put the sautéed shrimp into the pan and continue to stir-fry evenly, allowing the shrimp and cauliflower to mix well.
6. Finally, add salt to taste according to personal taste, stir-fry slightly evenly, and then get out of the pot.
1. The crisp and tender taste of cauliflower can best reflect its characteristics, and the frying time should not be too long.
2. The shrimp can be marinated with starch beforehand to make it more tender.
3.You can add an appropriate amount of light soy sauce and cooking wine according to your personal taste to enhance the umami of cauliflower and shrimp.
Onions are rich in selenium and vitamins that help improve immunity and resistance. Onions also have a good antioxidant effect, which is able to remove free radicals in the body and reduce cell damage. Studies have found that the sulfide component in onions has a role in preventing cardiovascular disease.
1.Peel and wash the onion and shred it for later use. Crack the eggs into a bowl, add salt and stir well and set aside.
2. Heat oil in a pan, pour in shredded onion and stir-fry evenly until soft.
3. Pour in the egg mixture and stir quickly with a spatula.
4. Scramble until the eggs are solidified.
1.When shredding the onion, you can choose the width according to your personal taste, but it should not be too thin to keep it crisp and tender.
2.You can add an appropriate amount of salt to stir-fry according to your personal taste, but don't add too much so as not to affect the original flavor of the onion.
Oyster mushrooms, carrots, cauliflower and onions are common ingredients rich in selenium. Not only do they taste delicious, but they are also important for the health of middle-aged and elderly people. By eating these ingredients, middle-aged and elderly people can enhance immunity, delay cell aging, and protect cardiovascular health. The recommended cooking method allows the ingredients to retain their original nutritional value and taste. By eating these "selenium supplements" in moderation in their daily diet, middle-aged and elderly people can maintain a healthy body and a state of vitality.