Introduction: When winter comes, middle-aged and elderly people should pay special attention to maintaining health, especially bone health. In addition to walking carefully, you should also pay attention to your diet. Many people know that milk is rich in calcium, but in fact, some green leafy vegetables are more calcium than milk, which is very beneficial to the health of middle-aged and elderly people. Here are five kinds of green leafy vegetables to make and nutritional value, let's take a look!
Method: Soak the dried shiitake mushrooms in advance, wash them after soaking, and cut them into slices. If dried shiitake mushrooms are not available, fresh shiitake mushrooms or other mushrooms can be used instead. Wash and drain the rape. Peel and wash the garlic and cut into minced pieces. Add oil to the pot, heat it, add the minced garlic and stir-fry until fragrant, then add the shiitake mushrooms and stir-fry for one minute. Then add the rape and stir-fry until it wilts slightly. Finally, add a pinch of salt and light soy sauce to taste, stir-fry a few times, and then it is ready to serve.
Rape is a green leafy vegetable rich in calcium, which is a good choice for middle-aged and elderly people to supplement calcium. It is delicious and refreshing, and is rich in nutrients such as dietary fiber and vitamin C. Shiitake mushrooms have the effect of boosting immunity and lowering cholesterol, and fried with rape not only increases the taste, but also provides rich protein and vitamin B complex.
Method: Put the fungus in a bowl, soak it in warm water, remove the roots and wash it after soaking. Wash and drain the bok choy. Wash the green onion, ginger and garlic and cut into minced pieces. Crack the eggs into a bowl and stir with salt. Add water to the pot, put in the fungus after boiling, boil for two minutes, remove and pass through cold water, drain the water. Add oil to another pot, heat it, pour in the egg mixture, stir-fry into small pieces, and serve. Then add oil to heat, add green onions, ginger and garlic to stir-fry the pot, then pour in the cabbage and stir-fry until slightly wilted. Finally, pour in the fungus and eggs and stir-fry evenly, add salt and chicken essence to taste, stir-fry a few times, and then you can get out of the pot.
Bok choy is a common vegetable that is also relatively high in calcium. It is delicious, crispy and rich in nutrients such as fiber, vitamin A, and vitamin C. The fungus has the effect of nourishing blood, nourishing yin and moisturizing dryness, and is rich in a variety of minerals and cellulose, which can promote intestinal peristalsis and prevent constipation. Eggs are high-quality protein** that provide a wealth of nutrients and energy.
Method: Wash the peanuts and soak them for another two hours. After soaking, put it in a pot, add peppercorns, star anise and bay leaves, then pour in an appropriate amount of water, boil over high heat, add salt to taste, and cook until the peanuts become soft. Once cooked, turn off the heat and soak until the water cools down. Wash the celery and cut it into small pieces. Peel and wash the carrots and cut them into small cubes. Add water to the pot, bring to a boil, add the carrots, cook for a minute, then pour in the celery and cook until the carrots and celery are broken. After cooking, remove the cool water and drain the water. Finally, put it together with peanuts, add salt, chicken essence and sesame oil, stir well, and serve on a plate.
Celery is a low-calorie, high-fiber vegetable that is rich in vitamin K and vitamin C. Its stems are rich in collagen, which is good for the health of joints and **. Peanuts, on the other hand, are one of the higher calcium in plant foods and are rich in protein, fiber and unsaturated fatty acids. Carrots are rich in vitamin A and carotene, which have antioxidant and eyesight-protecting effects.
Directions: Wash the spinach and set aside. Place the vermicelli in a bowl and soak in warm water. Chop the pork into minced meat, add chopped green onion, minced ginger, salt, white pepper, light soy sauce, chicken essence and egg and stir until strong. Add water to a pot, bring to a boil, add the spinach, cook until dark, and remove. Add water to another pot, boil until dense bubbles bubble at the bottom of the pot, then add the meatballs, and cook over low heat until all float. Then turn the heat to medium, boil until the water boils, skim off the foam, and continue to cook for 2 minutes. Finally, add the spinach and vermicelli, cook for one minute, then add salt to taste, and it is ready to serve.
Spinach is a common leafy green vegetable and one of the foods rich in calcium. It is rich in chlorophyll, vitamin C and vitamin E, which can improve immunity and resist bacterial and viral attacks. Meatballs are made from pork and are rich in protein and a variety of vitamins and minerals. Vermicelli is a low-calorie staple food that is rich in dietary fiber and easy to digest and absorb.
Directions: Wash the lettuce, cut it into small pieces and drain. Remove the dace from tempeh and tear it into small pieces. Finely chop the garlic. Add oil to the pot, heat it, add the minced garlic and stir-fry until fragrant, then pour in the black bean sauce and dace and stir-fry. Then pour in the oil and lettuce and stir-fry until it is broken. Finally, add a little salt and chicken essence and stir-fry to remove from the pan.
Oilseed lettuce is a leafy green vegetable rich in vitamin B groups and minerals, and it is also a vegetable with a high calcium content. It is high in fiber, which helps to promote digestion and eliminate waste products from the body. Tempeh dace is a calcium-rich fish that is also rich in protein and unsaturated fatty acids. Garlic has antibacterial and antioxidant effects and can improve immunity.
The above are the practices and nutritional values of the five types of leafy greens. These dishes are rich in calcium and other nutrients, which are very beneficial for middle-aged and elderly people, which can play a role in strengthening bones and increasing immunity. In the cold winter, let's try more of these healthy leafy greens to make our body healthier and more energetic!
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