Growing older is an inescapable reality, and with itHealthThe problem will also become more prominent. Especially for middle-aged and elderly people over 50 years old, bonesHealthbecame a particularly important concern. As we all know, "the old roots of the tree wither first, and the old legs of the person decay first", the legsHealthFor maintaining physical activity and overallHealthCrucial. However, many people only know that calcium is a necessary for bone nourishment, but ignore other important bone nutrients. This article will introduce five foods that are essential for middle-aged and elderly people to nourish their bones, and through scientific and reasonable dietary matching, they can strengthen their legs and feet and bodyHealth
With age, the bones of the elderlyHealthThere are many challenges. Osteoporosisis one of the most common problems, and calcium deficiency is considered to beOsteoporosisOne of the main reasons. However, drinkMilkIt is not the only way for middle-aged and elderly people to supplement calcium. Drink generouslyMilkNot only can it adversely affect the body, but it may also reduce the absorption of calcium and trigger a series of ...HealthIssue. Therefore, middle-aged and elderly people should diversify their diets and consume rich nutrients to maintain their bonesHealth
SmallRape, also calledShanghai green, as a kind of green leafVegetablesIt is a small expert in bone nourishment for middle-aged and elderly people. In addition to containing a large amount of calcium, smallRapeIt is also high in water, low in calories, and rich in nutrients. I believe that many people are small for the smallRapeThe cooking method is not very familiar, and the following is a simple and easy-to-learn small oneRapeVinegar slip method. First of all, it will be smallRapeWash and break open, then blanch in boiling water to soften;At the same time, heat the oil in a pan, fry the chives, ginger and garlic, and add the blanched water after the smallRapeStir-fry, and finally add an appropriate amount of vinegar, oyster sauce, salt and other seasonings, and stir-fry evenly. This vinegar is smallRape, crisp and appetizingDeliciousand let you enjoy the smallRapeThe benefits of bone nourishment.
KelpAnd shrimp skin is the most cheap seafood, and it is also a good helper for middle-aged and elderly people to raise bones. KelpAnd shrimp skin is rich in calcium, and eating 25 grams a day can supplement 300 mg of calcium. In order to make better use of these two ingredients, we recommend a light and non-greasy oneKelpWinter melonShopee soup。willKelpSoak in hot water and slice it, peel and cut the winter melon into thin slices, cut the green onion and ginger, rinse the shrimp skin and set aside. Heat the oil in a hot pan, stir-fry the chives and ginger first, then add the winter melon slices and stir-fry, add warm water and bring to a boilKelpSlices, cook for a while to let the ingredients cook, and finally add the shrimp skin, salt, pepper and moreSesame oilCan. ThisKelpWinter melonShopee soupLightDelicious, complementary nutrition, can not only supplement calcium but also loveHealth
Tofuis a nutritious soy product, in addition to being highProteinsIn addition to the content, it is also very rich in calcium. TofuThe taste is soft and glutinous, which is very suitable for middle-aged and elderly people. A simple dish is recommendedTofuSteamed eggs。willTofuAfter washing, cut into thin pieces and place on a plate;Crack the eggs into a bowl and stir well, then pour overTofuon;Steam with hot waterTofuand eggs, about 10 minutes will do. Once steamed, sprinkle onFinely chopped green onions, salt andSesame oilServe immediately. ThisTofuSteamed eggsThe taste is delicate, nutritious, and a simple dishHealthThe little expert in bone raising.
Black sesame seedsIt is a good helper for middle-aged and elderly people to nourish bones, because it is rich in calcium. Black sesame seedsIt is also abundantProteinsVitaminse and unsaturated fatty acids, for the maintenance of bonesHealthand preventionOsteoporosisVery beneficial. YesBlack sesame seedsGrind into a powder and add it to food. For example, you canBlack sesame seedsSprinkle the powder on porridge, yogurt, salads or stir-fries. This not only increases the taste of the food, but also increases the intake of calcium, which is helpful for bone health.
Purple rice, also called black rice, is a deep purple color of the grain, rich in itVitaminse、Folic acidand nutrients such as fiber. In addition,Purple riceAlso rich inIron elementand natural antioxidants, which have a good effect on blood replenishment, blood lipid regulation and immunity. A simple dish is recommendedPurple rice porridge。willPurple riceWash it, add water and soak for 30 minutes, then pour the rice and water into a pot and boil, then turn to low heat and cook. You can add an appropriate amount of red dates according to your personal tasteLonganand other ingredients to increase taste and nutrition. ThisPurple rice porridgeThe color is beautiful, the taste is glutinous, and it is a dishDeliciousIt is also a nutritious bone product.
It is important for middle-aged and elderly people to nourish their bonesHealthTask. In addition to calcium, middle-aged and elderly people should also consume rich nutrients to maintain bonesHealth。SmallRapeKelpand ShopeeTofuBlack sesame seedswithPurple riceThey are all small experts in middle-aged and elderly bones, and they will bring you better if they are reasonably matched and eaten every dayHealthEffect. Remember to exercise more and spend time in the sun to maintain your bonesHealthThe key. May your legs and feet be strong, your bodyHealth