In winter, the cold temperatures make people feel tired and weak. But when we delve deeper into the world of food, we will discover the black sesame seeds, a treasure that is black and shiny. The black sesame seeds, which are shaped like ashes, contain rich nutrients and energy, and are known as the king of nutrition. It is worth mentioning that the iron content of black sesame seeds is widely praised. Especially for middle-aged and elderly people, nutritional intake is especially important in the cold winter. And black sesame is like a guardian, paying attention to the health of the legs and feet of the middle-aged and elderly. In addition to being rich in protein, fat, fiber, vitamins and minerals, black sesame seeds are most notable for their iron content. Regular consumption of black sesame seeds can promote blood circulation, enhance qi and blood, and make our limbs full of vitality.
Black sesame seeds are rich in protein, fat, fiber, vitamins, and minerals. Among them, iron is its most prominent feature. Black sesame seeds contain 282 mg of iron is equivalent to nearly 3 times the amount of iron needed in a day for men and nearly 7 times the amount of iron needed in a day for women. Iron is an essential element for the synthesis of hemoglobin in the human body, which can promote blood circulation, increase hemoglobin content, and improve the ability to deliver oxygen, thereby enhancing the body's function and resistance.
In addition, black sesame seeds are also rich in nutrients such as vitamin E, B vitamins, and unsaturated fatty acids. Vitamin E has a strong antioxidant effect and can protect cells from free radical damage;B vitamins participate in the body's metabolism and maintain the normal function of the nervous system;Unsaturated fatty acids have a protective effect on the cardiovascular system and brain function.
In order to let everyone better enjoy the deliciousness and nutrition of black sesame seeds, here are three simple and easy-to-do methods, let's explore the wonderful world of black sesame together.
(1) Peanut black sesame halva
Ingredients: 150 grams of cooked peanuts, 70 grams of cooked black sesame seeds, 5 red dates, 90 grams of white sugar, 20 grams of maltose, 40 grams of water, 1 gram of salt, 5 grams of butter.
Method: First of all, the ingredients are processed and the red dates are chopped and set aside. Then add sugar, maltose, butter, salt and water to a pot and simmer over medium-low heat until caramelized. Then add the black sesame seeds, peanut kernels and red dates and stir quickly. The mixture is then poured into a mold, rolled and flattened, and after it has cooled and solidified, it can be cut into pieces.
(2) Black sesame steamed buns
Ingredients: 250 grams of all-purpose flour, 30 grams of black sesame powder, 3 grams of yeast, 10 grams of sugar, 160 grams of warm water.
Method: First add the yeast powder to warm water and stir to dissolve, then pour the dissolved yeast water into the flour, then add black sesame powder and sugar, and then add water and stir well. Then knead into a smooth dough and let it rise for 30 minutes. After fermentation, knead it into a steamed bun shape and let it stand until the dough is about twice in size. Then put the steamed buns into the steamer, heat the water and boil it and steam for 15 minutes, then simmer for another 3 minutes after steaming.
(3) Black sesame paste
Ingredients: 25 grams of black rice, 50 grams of black sesame seeds, 30 grams of black beans, appropriate amount of rock sugar, 800 grams of water.
Directions: Wash the black beans, black rice and black sesame seeds and drain the water. Add the black sesame seeds to the pan and sauté until fragrant. Then place all the ingredients in a blender and stir with water to form a rice cereal. Finally, pour the rice cereal into the pot and heat it, add an appropriate amount of rock sugar and stir until the sugar is dissolved, and enjoy.
In winter, sweet potatoes and yams become popular ingredients on people's tables, which are both nutritious and delicious. Especially for middle-aged and elderly people, sweet potatoes and yams are more suitable for consumption. Sweet potatoes are rich in vitamins, fiber, and minerals, which can provide a lot of energy and meet the body's need for nutrients. Yam is rich in a variety of nutrients, such as dietary fiber, vitamins and minerals, which can not only promote gastrointestinal peristalsis, but also help to replenish qi and benefit the kidneys and enhance physical fitness.
Sweet potatoes are a nutritious food that is rich in vitamins such as vitamin C, vitamin E, vitamin B6, vitamin A, as well as minerals such as dietary fiber, potassium, and iron. Vitamin C and vitamin E are powerful antioxidants that can help middle-aged and elderly people strengthen their immunity and prevent the occurrence of colds and other diseases. Vitamin B6 helps to synthesize hemoglobin and maintain the normal function of the nervous system, and vitamin A is of great help in vision protection. In addition, the dietary fiber in sweet potatoes can improve the intestinal environment, promote digestion and bowel movements, and prevent the occurrence of constipation. The presence of iron and potassium can promote blood circulation, increase hemoglobin content, and improve immunity.
Yam is known as the "food for longevity", and its nutritional value is very high. Yam is rich in dietary fiber, vitamin C, vitamin B, iron, potassium, calcium and other nutrients. Among them, dietary fiber has a good effect on promoting intestinal peristalsis, can improve constipation, and helps digestion and absorption. Vitamin C is a very powerful antioxidant that can improve the body's immunity and prevent the occurrence of colds and other diseases. Vitamin B has an important regulatory effect on the nervous system and cardiovascular system. In addition, yam is rich in protein and minerals, which can strengthen physical fitness and improve the body's resistance.
To sum up, black sesame seeds, sweet potatoes, and yams are all very healthy food choices. Black sesame seeds are rich in iron, which can enhance blood circulation and increase qi and blood levels. Sweet potatoes and yams are rich in nutrients, helping to strengthen physical fitness and increase energy. In the cold winter months, the right combination of these ingredients is very important for our health. Let's enjoy the delicious taste and stay healthy!