Winter is the cold season, the temperature difference between indoor and outdoor is large, and the body of middle-aged and elderly people is prone to a series of problems, such as:Chills, fear of freezing, slippingFracturesWait. At this time, the diet of middle-aged and elderly people should be paid special attentionCalcium supplementationto maintain the body's health and immune function. In addition to the common eggs,MilkThere are also some vegetables that are also good choices for being rich in calcium, not onlyCalcium supplementationThe effect is good, and it is rich in other nutrients, it is recommended that middle-aged and elderly people eat the following 5 kinds of vegetables in winter.
1.Broccoli: rich in calcium andProteinsto help with preventionOsteoporosis。Broccoli can be cooked in a variety of ways, and one simple way to do this is sautéing broccoli. First, divide the broccoli intoSmall flowers, HuTurnipsCut into diamond-shaped slices, chop the fungus after soaking, and set aside ginger, green onion and garlic slices. Then, willTable salt, monosodium glutamate, chicken powder, etcSeasoningStir well and set aside. Next, heat the water in the pot until it boils and add a littleTable saltand vegetable oils,BlanchRemove the blanched broccoli and rinse with water to cool. Finally, stir-fry the shallots, ginger and garlic in the oil heated in the pan, add the ingredients and stir-fry, and drizzleSeasoningjuice and water starch, finally add the sesame seedsSesame oilStir-fry evenly.
2.Seaweed: rich in calcium and variousVitamins, to helpBoosts immunity。Seaweed can be used to make scrambled eggs with seaweed, first soak the seaweed in water and wash it, squeeze it dry and chop it, beat in the egg and add an appropriate amountTable saltStir well and set aside. Then, add an appropriate amount of vegetable oil to the hot pan, pour in the egg mixture, fry slowly over low heat, turn over and fry until cooked.
3.CyanTurnips: RichVitaminsc and amylase, which helps to enhanceResistance。CyanTurnipsCan be madeTurnipsStir-fryVermicelli, firstTurnipsCut into shreds, then heat oil in a pan, add green onions, ginger and garlic and stir-fry until fragrant, and put inTurnipsStir-fry the shreds until soft, season and add at the endVermicelliStir-fry evenly.
Celery: Rich in calcium and moisture, it helps moisturize the skin. CeleryCan be madeCeleryStir-fryShiitake mushrooms, firstShiitake mushroomswithCeleryBlanch, then heat oil in a pan, add green onions, ginger and garlic and stir-fry until fragrant, then add againCelerywithShiitake mushroomsStir-fry, add seasonings and stir-fry evenly.
Okra: The calcium content is higherMilk, easy to absorb. OkraCan be madeOkraShrimpEgg custard, firstShrimpBlanchand then willOkraSlice and add in a saucepan with boiling waterSeasoningwithShrimpOkra, hook in the water starch, add the crushed eggs, and finally add the sesame seedsSesame oilStir well.
These 5 vegetables are not only rich in calcium, but also have other nutrients, which are very beneficial to the health of middle-aged and elderly people. Middle-aged and elderly people eat more of these vegetables in the cold winter to help replenish calcium and other nutrients and prevent themOsteoporosisand other health problems. At the same time, the preparation of these vegetables is also very simple, and it is suitable for middle-aged and elderly people to make at home. In particular, cooking methods such as stir-frying and stewing can be kept in vegetablesNutrition factsIt is recommended that middle-aged and elderly people try these moreDeliciousVegetable dishes add points to your health.