LuteinIt is a very important nutrient for the eyes, which can effectively avoid the damage of blue light in the sun to the eyes like wearing a layer of protective glasses on the eyes. LuteinIt also has a good antioxidant effect, which can delay the aging of the eyes and make the eyes younger. However, the human body cannot synthesize on its ownLutein, which can only be enriched by ingestionLuteinofVegetablesFruitsto supplement. So, here are four types of abundanceLuteinofGreen vegetablesand share some delicious and healthy onesRecipesto help you better protect your eyes.
Spinachis a kind of enrichmentLuteinofVegetables, exceptLuteinIn addition, it is also rich inVitamin B2and -CaroteneThese substances are very beneficial for the eyes. In addition,SpinachIt also contains a lot of vitamins and a variety of vitaminsMinerals, such as calcium, iron, potassium, andVitamin A, c, k, and abundantDietary fiber。AlthoughSpinachIt is low in calories but rich in nutrients. Here's a simple oneRecipes, willSpinachPaired with minced meat, it's delicious and nutritious.
Ingredients Preparation:Spinach, salt, pork belly foam, green onion, ginger, garlic,Cooking wine, light soy sauce, oyster sauce, starch, etc.
Step 1: Choose a tender oneSpinach, with a little red root, connectedSpinachWash the roots together. Bring a pot of water to a boil, add a pinch of salt andCooking oiland stir well. , willSpinachBlanch the roots in water for about 20 seconds before putting them all inSpinachBlanch until it changes color, then remove it, squeeze out the water and set aside.
Step 3: Heat the oil, add an appropriate amount of pork belly foam, stir-fry until fragrant, add green onions, ginger and garlic slices, and add a littleCooking wine, light soy sauce, oyster sauce, and finally add half a tablespoon of water and salt to taste. Finally, add starch water to thicken and stir well.
Step 4: Blanch the waterSpinachPlace on a plate and pour the fried meat foam over itSpinachtop, sprinkle some at the endRed peppersThe end is used as an embellishment. The dish is complete and can be enjoyed deliciously.
Green beanscontains abundant classesCaroteneLuteinand -CornXanthin, these nutrients are very helpful in protecting eye health and can make our eyes healthier. In addition,Green beansIt is also a high-fiber food that aids digestion. Green beansAt the same time, it also provides the body with a variety of nutrients such as magnesium, iron, potassium, zinc and vitamins. Here's a quick assortmentSautéed shrimpRecipes, willGreen beanswithShrimpPairing, delicious and healthy.
Ingredients Preparation:ShrimpCarrotsGreen beansCornGranules, green onions, ginger, garlic, salt, pepper, light soy sauce, starch, etc.
Step 1: WillCarrotsWash and cut into small cubes. Green beansCorngrainsCarrotsDing is also cleaned and set aside. Slice the green onion, ginger and garlic and set aside.
Step 2: Boil water in a pot and add it when the water is boilingCorngrainsGreen beansCarrotsD, add a littleCooking oiland salt, remove after cooking.
Step 3: Heat the oil, add the green onion, ginger and garlic when the oil is hot, stir-fry until fragrant and pour inShrimpAfter stir-frying until it changes color, add the side dishes, then add an appropriate amount of salt, pepper and light soy sauce, and continue to stir-fry for two minutes to make it flavorful. Finally, add an appropriate amount of water starch and stir-fry evenly to remove from the pan.
This assortmentSautéed shrimpRecipesMatchedGreen beansand -ShrimpIt is delicious and delicious, which not only enriches the taste, but also provides rich nutrients for the eyes.
AsparagusAlso abundantLuteinand at the same time abundantVitamin A, c, as well as potassium, zinc, calcium, and magnesiumMineralsAsparagusStillVitamin AIn addition, it is also rich in trace elements, which can regulate the body's metabolism and improve the body's immunity. Here's a simple oneBlanchingAsparagusRecipes, letAsparagusThe taste is more crisp and tender, and retains its natural nutrients.
Step 1: FirstAsparagusThe skin of the lower part is peeled off to ensure that the whole is crisp and tender. Prepare shredded green onions andRed peppersSilk spare.
Step 2: Bring hot water to a boil, add a pinch of salt after the water boilsCooking oil。Will be peeled wellAsparagusPut in waterBlanchand cook untilAsparagusRemove it immediately after it changes color and put it in cold water to keep it crisp and tender.
Step 3: Blanch the waterAsparagusPlate, sprinkle with shredded green onions andRed peppersSilk. In the meantime, prepare a dishCrushed garlicYou can add an appropriate amount of soy sauce and vinegar to taste according to your personal taste, and then use itCrushed garlicMix well. AsparagusIt can be dipped directlyCrushed garlicEdible, crisp and refreshing, both retainedAsparagusThe original flavor is yet able to provide richnessLuteinand other nutrients.
Bell peppersIt is also a kind of abundanceLuteinofVegetables, which has a good nutritional and health care effect. Bell peppersContains abundantLuteinand vitamin C, these nutrients are very beneficial for eye health. In addition,Bell peppersIt is also rich in fiberVitamin A, B6 and potassium and many other nutrients. Here's a simple oneShrimpStir-fryBell peppersRecipes, willBell peppersand -ShrimpTogether, it is both colorful and nutritious.
Ingredients Preparation:ShrimpBell peppers(Red, Yellow, Green),Onions, garlic cloves, salt, pepperCooking wine, light soy sauce, etc.
Step 1: WillShrimpHandle clean, with ginger andCooking wineMarinate for a while and set aside. Bell peppersWash and remove the seeds and cut into cubes.
Step 3: JoinBell peppersStir-fry the cubes and stir well with salt, pepper and light soy sauce, then addShrimpStir-fry until browned. Finally, add an appropriate amount of water starch and stir-fry evenly. ThisShrimpStir-fryBell peppersRecipestook advantage of itBell peppersA variety of colors, rich taste, nutritious and healthy.
The above are four types of enrichmentLuteinofGreen vegetablesand simple and healthyRecipesIntroduce. By ingesting these are abundantLuteinofVegetables, which can effectively protect the eyes and obtain other rich nutrients. In order to maintain eye health, it is also necessary to pay attention to itEat a reasonable diet, in moderationExercise, cultivated welllifeHabit. At the same time, when using electronic devices for a long time, you should pay attention to eye rest and do not overuse your eyes. I hope you find this information helpful and wish you all healthy and bright eyes.