Lettuce, as a common oneVegetablesIt is often overlooked by people for its high calcium content. Many people just take it asSaladof side dishes, but did not know that it was a kind of "calcium bank". Actually,LettuceThe calcium content even exceedsMilk, and ** very close to the people, only 4 yuan a catty!In addition to calcium,LettuceAlso rich inVitaminsa, c, k, potassium, magnesium and many othersVitaminswithMinerals。Per 100 gramsLettuceContains about 100 mg of calcium than a cupMilkThe calcium content is even higher. This is becauseLettuceIt is a kind of aquaticPlants, it grows in an environment conducive to the absorption of large amounts of calcium. At the same time,LettuceThe calcium in the main is to:Calcium carbonateThe body has a high absorption rate of calcium in this form.
LettuceFrom herbsPlantsThe leaves are elongated and mostly pale green in color. Its tender leaves are rich in moisture and have a refreshing taste, making it perfect for makingSalad。Due toLettuceThe texture is crisp and tender, and the taste is delicious, so it is very popular in restaurants and homes. Moreover,LettuceIt is low in calories and contains almost no fatCholesterolYeswithHealthIdeal for diet.
with othersVegetablescomparatively,LettuceThe calcium content is relatively high. But that doesn't meanLettuceIt is the only one that is rich in calciumVegetables。A lot of othersVegetables, such as:SpinachKaleIt is also rich in calcium. At the same time, theseVegetablesThe ** is usually more thanMilkIt's cheap, so if you're looking for a calcium supplement, eat more of theseVegetables。Of course, eachVegetablesAll have their own special nutritional value, therefore, we should mix a variety of foods in our diet. For example, you can addLettuceand othersVegetablesMix and match to make a rich portionSalad
Due toLettuceThe texture is tender and easy to cook, and the production process needs to pay attention to mastering the heat. In general, choose freshLettuceAfter that, wash and drain the water first, then chop or fry the whole plant. In the process of frying, you can add the right amount of seasoning or side dishes, such as:Garlic, salt,Essence of chickenetc., the seasoning is more abundant. It's fried like thisLettuceNot only is it delicious, but it's also nutritious.
LettuceAs a high-calcium food, it has a high nutritional value. Human bonesDevelopment is inseparable from the support of calcium, and regular consumption of calcium-rich foods can help maintain bonesHealth。In addition, calcium is also involved in many important biological reactions, such as nerve conductionMusclescontraction and blood clotting, etc. Therefore, moderate intake of calcium on the bodyHealthCrucial.
In addition to being high in calcium,LettuceIt is also a low-calorie food. Per 100 gramsLettuceThe calories are only 13 calories, which is almost negligible. For those wishingOr people who control their caloric intakeLettuceUndoubtedly an idealIngredients。In addition,LettuceMedium-richVitaminsa andVitaminsc, not only can improve immunity, but also help**HealthVisionprotection, etc. In addition,VitaminsThe presence of K helps in blood clotting and bonesHealth
However, despite thatLettuceIt is high in calcium, but it also has some shortcomings. First of all,LettuceLackingProteinsProteinsIt is an important nutrient necessary for the structure of the body. Secondly,LettuceLackingVitaminsd，VitaminsdHelps to promote the absorption and utilization of calcium. Therefore, simply rely onLettuceIt is not enough to supplement calcium, it needs to be consumed with other foods. AdequateProteinswithVitaminsd ingestion for bonesHealthCrucial.
According to the nutritional needs of the individual, we should reasonably mix a variety of foods in the diet to obtain calcium. ExceptLettuceThere are many other foods that are rich in calcium, such as:MilkCheeseTofuWait. These foods are not only rich in calcium, but also include other important nutrients such as:ProteinsVitaminsd et al.
MilkIt is one of the most important factors for people's daily intake of calcium. MilkNot only rich in calcium, but also abundantProteinsVitaminsd and many other nutrients. ProteinsIt is an important component of the body's constituent tissuesVitaminsdHelps to promote the absorption and utilization of calcium. Therefore,MilkIt is widely regarded as a nutritionally balanced food that is ideal for supplementing with calcium and other nutrients.
CheeseIt is also a calcium-rich dairy product. CheeseThe absorption rate of calcium is relatively high, at the same timeCheeseIt is also rich in itProteinsand fats, which are able to provide more nutrients. At the same time,TofuIt is also a beneficialHealthIt is rich in calcium-supplementing foodsHigh-quality proteinand calcium, which is good for maintaining bonesHealthVery beneficial.
In addition, someNutsand seed-based foods, such as peanutsAlmondsBlack sesame seedsetc., which are also rich in calcium. These foods can be eaten both as a snack and as a way to add texture and nutritional value to dishes.
In order for everyone to enjoy betterLettuceHigh calcium content, I recommend one for everyoneLettuceA delicious home-cooked dish with the main ingredient - stir-friedLettuce。This dish is not only nutritious, but also quick and easy to prepare.
(1) Wash the lettuce, drain the water, and slice the garlic for later use.
(2) Heat the pan with cold oil, add garlic slices and stir-fry until fragrant.
(3) Add lettuce and stir-fry, and stir-fry constantly with a spatula to prevent the lettuce from rotting.
4) WhenLettuceWhen the color turns emerald green, add salt andEssence of chickenSeason and stir-fry evenly. Finally, stir-fry for a while to ensure that the seasoning is even, and then serve and serve.
LettuceAs a neglected high-calcium food, its nutritional value cannot be ignored. The high calcium content makes it a "calcium bank", and it is very suitable for the peopleDaily diet。In addition to calcium,LettuceAlso rich in variousVitaminswithMinerals, to the bodyHealthVery beneficial. AlthoughLettuceIt is high in calcium, but it is not a complete replacementMilk, becauseMilkContains a variety of nutrients such as:ProteinswithVitaminsd。Therefore, in the diet, you should reasonably mix a variety of foods to get nutrients according to your own needs. LettuceIt can be made into a variety of delicious dishes, such as stir-friedLettuce, you can enjoy the taste and nutrients at the same time. LettuceIt is a neglected high calciumVegetables, it has a high nutritional value, isDaily dietan essential part of the . I hope everyone is buyingVegetablesChoose moreLettuceto make the diet even moreHealth