Bone nourishment is a health problem that the elderly need to pay attention to, because with age, bone loss gradually leads, which can easily lead to osteoporosis, fractures and other problems. Therefore, middle-aged and elderly people should "nourish their bones", not only limited to drinking milk, but also should eat more other calcium-rich foods to ensure that their legs and feet are strong, which is not easyCramps。This article will introduce you to four high-calcium foods and provide corresponding methods, these ingredients have excellent taste, and the most moderate can be eaten regularly by both the elderly and other people, especially in winter.
Mustard greensis a common oneVegetables, which is very common in winter. In addition to being rich in calcium,Mustard greensAlso rich inVitaminsc、Vitaminsa and other nutrients. It can be eaten in a variety of ways such as stir-frying, boiling soups, etc. Here is a simple way to introduce you: take an appropriate amount of baconMustard greens, garlic cloves,Table salt, edible oil and chicken essence, bacon washed and sliced,Mustard greensWash and cut into sections, and slice the garlic cloves. Stir-fry the bacon slices until transparent, then pour inMustard greensStir-fry, finally add an appropriate amount of seasoning, stir-fry evenly. This dish bothDeliciousIt is also nutritious and very suitable for winter consumption.
Peanuts are a common nut that is rich in calcium. Not only can it be eaten as a snack but it can also be used to make dishes. Here's a simple celery mixPeanutsPractice: FirstPeanutsWash with water, then put it in a casserole and cook, add an appropriate amountTable saltand spices, simmer for a while to taste. After that, cut the celery into pieces and dice the carrots, cook and cook in cold water. Finally, add the minced garlicChilli flakes, light soy sauce, rice vinegar, sesame oil, etcSeasoningMix together and add sauté until fragrantPeanuts, celery and carrots, stir well. This dish has a tender taste and rich aroma, which not only increases the intake of calcium, but also enriches the taste.
Black sesame seedsIt is a common ingredient and is high in calcium. It can be used to do a lotDeliciousof food, such as:Black sesame seedsSteamed buns。Here's how to make it: FirstBlack sesame seedsStir-fry and grind toBlack sesame powder。And then willBlack sesame powderMix with flour and addBaking powder, mix the dough with warm water and knead into a smooth dough. Knead the dough into strips, cut into small pieces and serveSteamed bunsShape. Finally, willSteamed bunsPut it in a steamer and steam it. This is how it was madeSteamed bunsThe taste is soft and has a unique taste, which not only increases calcium intake, but also provides rich nutrients.
Dried bean curd is a very common food and a calcium-rich food. Dried tofu can be used to make many dishes, such as stir-fried dried tofu with chili. Here's how to make it: Shred the dried tofu, finely slice the green and red peppers, and mince the garlic cloves and ginger. Add oil to the hot pan, stir-fry the ginger, garlic and dried chili peppers until fragrant, then add the dried tofu and stir-fry until golden brown. Finally, add shredded green and red peppers and stir-fry, add an appropriate amount of seasoning, and continue to stir-fry evenly. The dish is tender and spicy, which not only increases calcium intake, but also provides richnessProteins
To sum up, middle-aged and elderly people should eat more calcium-rich foods to maintain bone health. In winter, special attention should be paid to increasing calcium intake and avoiding leg and foot cordsCrampsand so on. In addition to milk,Mustard greens, peanuts,Black sesame seedsand dried tofu are both good choices. Not only are they rich in calcium, but they also provide a variety of nutrients and tasteDelicious**Moderate. Through reasonable collocation and production, these ingredients can better play the role of nourishing bones. Therefore, everyone in the everydaylifeYou can try a variety of ways to make the diet richer and more variedCalcium supplementationeffect.
Summary: In winter, middle-aged and elderly people should pay special attentionCalcium supplementationto maintain bone health. Not only is it limited to drinking milk, but you can also increase your calcium intake by eating more calcium-rich foods. This article introduces you to the practices of four high-calcium foods, including:Mustard greens, peanuts,Black sesame seedsand dried tofu. These ingredients are nutritious and tastefulDeliciousIt is suitable for middle-aged and elderly people to eat in winter, in order to keep the legs and feet strong, it is not easyCrampsstatus. It is recommended that everyone eat more of these high-calcium foods, and make them reasonably according to personal tastes and preferences to obtain better nutrition and bone nourishing effects. StillCalcium supplementationOnly part of maintaining bone health, middle-aged and elderly people also need to maintain an appropriate amount of exercise and reasonable dietary Xi, and pay full attention to their own health.