In today's digital age, children often use electronic devices for long periods of time, which poses a challenge to their eye health. However, food contains the secret of protecting eyesight**, and the four types of food, known as "eye protectors", are widely regarded as powerful helpers for improving eye health. Foods such as carrots, blueberries, spinach, and bananas are not only delicious, but are also prized for their high levels of vitamins, antioxidants, and minerals. Having multiple children eat more of these foods may help improve their eyesight and give their eyes a clearer and brighter glow.
OneCarrots
Carrots are rich in carotene (a precursor to vitamin A), which is beneficial for eye health. It helps maintain the normal function of the retina and cornea, and has an improvement effect on night blindness and dry eyes.
Recommended Practice:Stir-fried shredded meat with carrots
Ingredients: Lean meat (pork, chicken or beef): 150g;Carrot: 1 stub;Onions, ginger and garlic: appropriate amount;Edible oil: appropriate amount;Cooking wine: to taste;Light soy sauce: to taste;Salt and pepper: to taste;Essence of Chicken (optional): To taste.
Steps:1Preparation: Cut the meat into shreds, wash and peel the carrots, and cut them into thin strips for later useFinely chop the green onion, ginger and garlic and set aside.
2.To prepare the shredded meat: Place the shredded meat in a bowl, add a little cooking wine, light soy sauce, salt and pepper, grasp and marinate for a while.
3.Stir-frying process:
4.Heat oil in a pan, add chopped green onion, ginger and garlic and stir-fry until fragrant.
5.Add the marinated shredded pork, stir-fry until browned and cooked, and set aside.
6.Re-add a little cooking oil to the pan, add the shredded carrots and stir-fry for a few moments until half-cooked.
7.Stir-fry: Pour the previously fried shredded meat back into the pan and stir-fry with the shredded carrots to mix well.
8.Season and stir-fry: Add a pinch of salt, pepper and chicken essence to taste, and finally stir-fry evenly and remove from the pan.
Tips: 1) Shredded carrots: Shredded carrots should be cut as thin as possible to make them easier to cook.
2) Master the heat: When stir-frying shredded meat and shredded carrots, the heat should not be too large, so as not to fry old or too raw.
3) Seasoning Tips: Finally, the seasoning can be increased or decreased according to personal tastes and preferences.
IIBlueberries
Blueberries are rich in anthocyanins and vitamin C, which have antioxidant effects, help slow down the aging of the retina, promote eye microcirculation, and help improve night vision.
Recommended Practice:Blueberry cake
Ingredients: cake mix: 200g;Caster sugar: 150 grams;Butter: 100 grams;Eggs: 3 pcs.;Milk: 100 ml;Blueberries: 150 grams;Baking powder: 5 grams;Vanilla extract: to taste;Salt: to taste.
Steps:1Preparation: Wash and drain the blueberries and set aside. Preheat oven to 180 degrees Celsius.
2.Whip the butter and sugar: Place the softened butter and caster sugar in a container and beat with a whisk or blender until light in color and bulk.
3.Add the eggs and vanilla extract: Add the eggs one by one, one at a time, stir well and add the next one. Add vanilla extract and stir well.
4.Mix dry mix: Sift the cake mix, baking powder and a pinch of salt together and add to the whipped butter sugar custard.
5.Add the milk and blueberries: Add the milk to the mixed batter and stir well and gently stir in the blueberries, being careful not to over-stir so as not to spoil the blueberries.
6.Baking: Pour the mixed cake batter into a greased, floured cake mold, put it in a preheated oven and bake at 180 degrees Celsius for about 40-45 minutes, or until the surface of the cake is golden brown and insert a toothpick into the center, pull it out and clean it.
Tips: 1) Blueberry Selection: Try to choose fresh and ripe blueberries, wash them and drain them.
2) Stir in the blueberries: Gently stir in the blueberries in the batter and avoid over-stirring to keep the blueberries intact.
3) Baking time: Baking time may vary slightly depending on individual oven characteristics, it is recommended to check whether the cake is cooked through with a toothpick when the surface of the cake is golden brown.
IIISpinach
Spinach is rich in chlorophyll, vitamin A, and folic acid, which helps protect the retina and maintain eye health. The chlorophyll in it helps absorb light and protect the eyes from UV rays.
Recommended Practice:Spinach and tofu soup
Ingredients: Spinach: to taste;Tender tofu: 1 piece;Eggs: 1-2 pcs (on request);Stock or water: to taste;Onions, ginger and garlic: appropriate amount;Salt and pepper: to taste;Sesame oil (optional): to taste.
Steps:1Preparation: Wash the spinach and remove the old leaves, cut into pieces for later useTofu cut into small pieces;Beat the eggs and set aside;Finely chop the green onion, ginger and garlic and set aside.
2.Cooking soup base:
3.Pour stock or water into a pot and bring to a boil.
4.Add chopped green onions, ginger and garlic to add flavor to the soup base.
5.Add the tofu and spinach: Once the soup base is boiling, add the chopped tofu and spinach and cook until the spinach is tender.
6.Add the egg mixture: Once the spinach is cooked, slowly pour in the beaten egg mixture, stirring with chopsticks as you pour until the eggs are shredded.
7.Seasoning: Add an appropriate amount of salt and pepper to taste, and add an appropriate amount of sesame oil to enhance the fragrance according to personal taste.
8.Finish on a plate: Place the cooked spinach and tofu soup in a bowl and serve.
Tips: 1) Tofu Selection: It is recommended to choose tender tofu for a better taste.
2) Cooking time: Spinach should not be cooked for too long to avoid nutrient loss.
3) Seasoning tips: When seasoning, you can add other seasonings in an appropriate amount according to your personal taste.
FourthBananas
Bananas are rich in vitamins A, C and E, as well as carotene, which is beneficial for eyesight. The vitamins E and C in it help to slow down the aging process of the eyes.
Recommended Practice:Banana milkshake
Ingredients: 2 bananas (ripe but not overripe);Milk or plant-based milk: 1 cup;Ice cubes: to taste (about half a cup);Honey or sugar (optional): to taste to taste
Steps:1Preparation: Peel the banana and cut it into small pieces for later use.
2.Ingredients: Place banana segments, milk (or plant-based milk), and ice cubes in a blender or food processor.
3.Stir well: Turn on the blender and blend the ingredients until smooth, until the ice cubes are completely broken and milkshake-shaped.
4.Sweeten to taste: If you want to be sweeter, add an appropriate amount of honey or sugar and stir well again.
Tips: 1) Banana shakes can be tasted by adding other fruits (such as strawberries, blueberries, etc.) or nuts (such as walnuts, almonds, etc.) to increase taste and nutrition.
2) If you prefer a cooler taste, you can cut the banana and freeze it beforehand without adding too many ice cubes.
FiveBroccoli
Broccoli is rich in folic acid, vitamin C and carotene, which help maintain the normal function of eye tissues and play a role in preventing cataracts and retinopathy.
Recommended Practice:Stir-fried meat with broccoli
Ingredients: Broccoli: 1 piece;Lean meat (pork, chicken, beef): 150 grams;Onions, ginger and garlic: appropriate amount;Edible oil: appropriate amount;Cooking wine: to taste;Light soy sauce: to taste;Salt and pepper: to taste;Essence of Chicken (optional): To taste.
Steps: 1. Preparation: Broccoli is washed and cut into small flowersCut the meat into thin slices and set aside;Finely chop the green onion, ginger and garlic and set aside.
2. Handle the meat slices: Put the meat slices into a bowl, add a little cooking wine, light soy sauce, salt and pepper, grasp and marinate for a while.
3. Stir-frying process:
1) Heat oil in a pan, add chopped green onion, ginger and garlic and stir-fry until fragrant.
2) Add the marinated meat slices, stir-fry until browned and cooked, and set aside.
3) Re-add an appropriate amount of cooking oil to the pan, add the broccoli and stir-fry for a while until it changes color and becomes soft.
4. Stir-fry: Pour the previously fried meat slices back into the pot and stir-fry evenly with the broccoli.
5. Season and stir-fry at the end: Add a little salt, pepper and chicken essence according to personal taste, and finally stir-fry evenly to get out of the pot.
Tips: 1) Broccoli stir-fry time: Broccoli should not be stir-fried for too long to maintain its tender texture.
2) Seasoning skills: When seasoning, you can add other seasonings according to your personal taste, or thicken with a little starch water to enhance the taste.
SixPumpkin
Pumpkin contains - carotene and vitamin C, which help to protect the retina and improve immunity, helping to slow down retinal aging.
Recommended Practice:Braised pumpkin
Ingredients: Pumpkin: Appropriate amount;Lean meat (pork, chicken, beef): to taste;Onions, ginger and garlic: appropriate amount;Edible oil: appropriate amount;Cooking wine: to taste;Light soy sauce: to taste;Salt and sugar: to taste;Water: To taste.
Steps: 1. Preparation: Peel and seed the pumpkin, and cut it into pieces for later useCut the meat into pieces and set aside;Finely chop the green onion, ginger and garlic and set aside.
2. Stir-frying process:
1) Heat oil in a pan, add chopped green onion, ginger and garlic and stir-fry until fragrant.
2) Add the meat pieces and stir-fry until browned.
3) Add an appropriate amount of cooking wine, light soy sauce and stir-fry evenly to make the meat pieces flavorful.
3. Add the pumpkin pieces: Put the sliced pumpkin pieces into the pan and stir-fry evenly.
4. Seasoning and cooking: Add an appropriate amount of water, a little salt and sugar to taste, cover the pot, and cook over medium-low heat until the pumpkin is soft and flavorful.
Tips: 1) Master the heat: The pumpkin is easy to ripen, so the heat should not be too large when cooking, so as not to make the pumpkin mushy.
2) Seasoning Tips: The sweetness of braised pumpkin mainly comes from the pumpkin itself, and a little sugar can accentuate the sweetness.
In today's competitive school Xi and living environment, children's vision health is particularly important. These four foods, known as "eye protectors", namely carrots, blueberries, spinach and bananas, are not only delicious choices, but are also considered to be powerful support for eye health due to their rich nutrients. Eating these foods in multiple children can have a positive impact on their eyes, protect their vision health, and give them a clearer, brighter vision as they grow up, and better meet challenges and opportunities. Increasing the intake of these foods in your daily diet is a simple and effective way to maintain your child's eye health.