With the arrival of the winter solstice, the cold weather makes people wonder how to maintain their bones in winterHealth。Especially for middle-aged and elderly people, the problem of osteoporosis needs to be paid more attention. In addition to wearing more clothes to keep warm, we should also be inDietAspect of strengthening calcium supplementation. In winter, in addition to meat foods,Leafy greensIt is also recommended to be high in calciumIngredientsOne. In this article, I will introduce you to five types of nutrients that are rich in nutrientsDeliciousAgainHealthofLeafy greensand share some simple and easy-to-make recipes, hoping to provide readers with some practical suggestions for nourishing bones in winter.
Oily lettuceIt is a common green leaf in winterVegetablesOne of the richesVitaminsc、VitaminsA and calcium, etcNutrition facts, for the bonesHealthIt has a good protective effect. Stir-fried wheat cabbage is a simple and easy-to-make home-cooked dish, and I will give you a detailed introduction to how to do it below.
RequiredIngredientsOily lettuceGarlic, aRed peppersCayenne peppersIt can be added as appropriate according to personal taste).
1. Wash the lettuce and cut it into several sections by hand.
2. Heat a little oil in a hot pan, add minced garlic and chili rings and stir-fry until fragrant.
3. Pour in the selected oil and wheat cabbage and stir-fry evenly.
4. Stir-fry until it is broken and soft, add an appropriate amount of salt and light soy sauce, and continue to stir-fry evenly.
5. Add a little sesame oil to stir-fry before leaving the pot to make the dishes more delicious and delicious.
Through a simple frying process,Oily lettuceThe tender green color and refreshing taste are preserved, ensuring the taste and nutritional value of the dish.
RapeIt is a common green leaf in winterVegetablesOne of them, rich in dietary fiber andVitaminsc, can help improve immunity and maintain bonesHealth。Serve with fresh and tenderShrimp, moreDeliciousDelicious. Next, I will introduce to you how to make fried rape with shrimp.
1. Wash the rape, remove the shrimp and marinate in cooking wine and white pepper.
2. Heat a hot pan, add an appropriate amount of oil, add chopped green onions and garlic slices and stir-fry until fragrant.
3. Pour in the rape, stir-fry until soft, add light soy sauce and oyster sauce, and continue to stir-fry evenly.
4. Taste the saltiness again according to personal taste, and add salt in moderation.
5. Stir-fry evenly before cooking.
This dish willRapeof tenderness andShrimpThe perfect combination of fresh and fragrant, rich and varied taste, brings you a portionDeliciousAgainHealthof winter delicacies.
ArtemisiaIt's a kind of winterSeasonal vegetables, tender green leaves are abundant in abundanceVitaminsc and carotene, which has a high nutritional value. Below I will introduce you to the preparation method of cold chrysanthemum.
1. Prepare minced garlic, millet spicy and sesame seeds, then pour hot oil on top to stimulate the fragrance.
2. Cut the chrysanthemum into sections and blanch it in boiling water.
3. After removing the chrysanthemum, rinse with cool water and drain the water.
4. Mix chrysanthemum and seasoning and stir well.
SpinachIt is our common green leafVegetablesOne of them, it is rich in iron andVitaminsk, it is very beneficial for preventing anemia and promoting blood circulation. Below I will introduce you to how to make scrambled eggs with spinach.
1. Wash and blanch the spinach, remove it by hand and set aside.
2. Beat the eggs and set aside.
3. Heat a pan with less oil, add eggs and scramble them.
4. Add spinach and stir-fry evenly.
5. Finally, add an appropriate amount of bean paste and stir-fry evenly.
CabbageIt's winterSeasonal vegetablesone per 100 gramsCabbageContaining 70 mg of calcium, it can be said to be a very desirable high calciumIngredients。Next, I will introduce to you how to make cabbage tofu soup.
1. Wash and cut the cabbage and cut the tofu into small pieces for later use.
2. Beat the eggs first, put a little oil in the pan and fry them.
3. Add an appropriate amount of water until the water boils, then add the tofu and cook for 2 minutes.
4. Then add the cabbage and cook for another 2 minutes.
5.Add salt and a small amount before removing from the panPepperpowder, sprinkle a little moreFinely chopped green onionsStir well.
This cabbage tofu soup is both beautiful and fragrant, which not only nourishes and nourishes the body, but also brings you a sense of warmth and satisfaction.
Leafy greensIt's winterDietis essentialIngredients, which is rich inNutrition factsFor bonesHealthCrucial. Whether it's vegetarian stir-fried wheat cabbage, shrimp stir-fried rape, cold chrysanthemum, spinach scrambled eggs or cabbage tofu soup, they are all nutritiousDeliciousDelicious winter home-cooked dishes. With proper mix and proper cooking, we are able to protect our bones during the cold winter monthsHealthand enjoyDeliciousThe pleasure of the food. In order to live oneHealthAnd a comfortable winter, let's eat more of these five kinds togetherLeafy greensand make them usHealthlifePart of!
In addition to the above fiveLeafy greensYou can also try other production methodsLeafy greensrecipes such as broccoli friedMinced garlic, kaleMinced garlicStir-fried pork slices, etc. In the selectionLeafy greensIt is advisable to choose fresh, tender leaves and wash them well. In addition, in order to maximize the nutritional value of the dish, it is recommended to choose simple cooking methods such as stir-frying, boiling, and blanching as much as possible, and avoid overheating or over-frying. I hope you can according to your taste andHealthDemand, reasonable matchingIngredientsand enjoy the winter seasonGastronomyAt the same time, it also makes their body moreHealth