During the cold winter months, the body of middle-aged and elderly people needs more nutrients to maintainHealth。Eating foods rich in selenium is maintenanceHealthofCritical。Today, we're going to introduce four selenium-rich ingredients that are not only delicious but also provide a wealth of nutrients that will energize middle-aged and older adults.
OneOyster mushroomsOyster mushroomsis a common edible mushroom, it is not only rich inProteins, vitamins andMineralsIt is also rich in selenium. Selenium is an important trace element for:Boosts immunitySlow down cell aging and maintenanceCardiovascularHealthand so on. In addition,Oyster mushroomsAlso contains small amountsDietary fiberto help boost the digestive systemHealth。Therefore, consume it regularlyOyster mushroomsIt can replenish the selenium required by the body and enhance the body's resistance.
Ingredients: to tasteOyster mushrooms, in moderationLean meat(Pork or.)Beef, slice or shred), appropriate amount of minced garlic, appropriate amount of rawMinced ginger, appropriate amount of cooking oil, appropriate amount of salt, appropriate amount of light soy sauce, appropriate amountCooking wine, appropriate amount of starch.
Oyster mushroomsWash and slice for later use. Lean meatWith a pinch of salt, light soy sauceCooking wineMarinate with starch for a moment and set aside.
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.
IICarrotsCarrotsis a kind of enrichment- Carotene, vitamin A, vitamin C and potassium vegetables. It is rich in selenium, which helps to improve immune function and resist oxidative stress. CarrotsIt also helps maintain eyesight and promote digestion, rightCardiovascularHealthIt also helps.
Ingredients: to tasteBeef(cut into cubes) and appropriate amountCarrots(cut into cubes), appropriate amount of green onion, ginger and garlic, appropriate amount of cooking oil, appropriate amountCooking wine, appropriate amount of light soy sauce, appropriate amount of dark soy sauce, appropriate amount of sugar, appropriate amount of salt, appropriate amount of water orStock, appropriate amount of starch water (a mixture of starch and water, used to thicken), appropriate amountCorianderThe end (garnish).
1. Cut the beef into pieces and marinate it with cooking wine and light soy sauce for a while.
2. Heat oil in a pan, add minced garlic, ginger and green onion and stir-fry until fragrant.
3. Add the marinated beef cubes and stir-fry until it changes color.
4.Pour in an appropriate amount of water orStockAdd light soy sauce, dark soy sauce, sugar and salt, bring to a boil, turn to low heat and simmer for a whileBeefMore tender.
5. Add the carrot cubes and continue to simmer until the carrots are soft.
6. Finally, add starch water to thicken, brighten the soup, and stir well.
7. Sprinkle chopped coriander as a garnish before serving.
CarrotsThe time it takes to simmer after cutting into cubes depends on the individual's taste, and the degree of cooking can be adjusted according to preference.
IIIWalnutsWalnutsis a common nut that is not only abundantProteins, fat and fiber, and rich in vitamin B and selenium. WalnutsThe fats in are mainly unsaturated fatty acids, rightCardiovascularHealthBeneficial. At the same time,WalnutsThe element selenium in selenium has an antioxidant effect and is able to help reduce the level of selenium in the bloodCholesterolto maintain the elasticity of blood vessels.
Ingredients: Appropriate amount of chicken (cut into cubes), appropriate amountWalnutsKernels, appropriate amount of green onion, ginger and minced garlic, appropriate amount of cooking oil, appropriate amountCooking wine, appropriate amount of light soy sauce, appropriate amount of dark soy sauce, appropriate amount of sugar, appropriate amount of salt, appropriate amount of starch water, appropriate amountCorianderEnd.
1. Cut the chicken into pieces and marinate it in cooking wine, light soy sauce and starch for a while.
2. Heat oil in a pan, add minced garlic, ginger and green onion and stir-fry until fragrant.
3. Add the marinated chicken pieces and stir-fry until it changes color.
4.Pour in an appropriate amount of water, add light soy sauce, dark soy sauce, sugar and salt, bring to a boil, turn to low heat and simmer for a while to make the chicken more tender.
5. Add the fried walnuts and continue to stir-fry evenly to mix them thoroughly.
6. Finally, add starch water to thicken, brighten the soup, and stir well.
7. Sprinkle chopped coriander as a garnish before serving.
4. Peanuts: Peanuts are a common nut that is rich in themProteins, fat, and fiber. Peanuts are also rich in selenium, which provides antioxidant effects and helps to maintainCardiovascularHealthand immune function. Peanuts are also abundantVitamin E, which helps protect cells from free radical damage and keep them a**Health
Ingredients: to tasteShrimp, in moderationPeanuts, an appropriate amount of green onion, ginger and garlic, an appropriate amount of cooking oil, an appropriate amountCooking wine, appropriate amount of light soy sauce, appropriate amount of dark soy sauce, appropriate amount of sugar, appropriate amount of salt, appropriate amount of starch water, appropriate amountCorianderEnd.
1. Marinate the shrimp in cooking wine, light soy sauce and starch for a while.
2. Heat oil in a pan, add minced garlic, ginger and green onion and stir-fry until fragrant.
3. Add the shrimp and stir-fry until it changes color.
4.Pour in an appropriate amount of water, add light soy sauce, dark soy sauce, sugar and salt, bring to a boil, turn to low heat and simmer for a while, letShrimpMore tender.
5. Add the fried peanuts and continue to stir-fry evenly to mix them thoroughly.
6. Finally, add starch water to thicken, brighten the soup, and stir well.
7. Sprinkle chopped coriander as a garnish before serving.
Summary: In the cold winter, the intake of selenium-rich foods is important for middle-aged and elderly peopleHealthVery important. Oyster mushroomsCarrotsWalnutsand peanuts are both selenium-rich ingredients, which can not only provide rich nutrients, but alsoBoosts immunity, protectionCardiovascularHealthand fight free radicals. Choosing the right ingredients, combined with reasonable cooking methods, can provide nourishment for middle-aged and elderly peopleHealthdiet to keep them active and in the cold winterHealth