Winter is a cold season, and people often choose foods that can withstand the cold, such as:YamTurnipsWait. However, in addition to these common foods, there is one other food that also deserves our attention, and that is:RapeRapeNot only does it contain high calcium and high iron, but it also helps protect our heart.
Rapeis a nutritious oneVegetables, rich in contentProteins, fat, carbohydrates, cellulose,Mineralsand vitamins. In particular, the content of calcium and iron is particularly prominent. Calcium is constitutedHuman boneswithTeethThe main ingredient for the maintenance of nerves andMusclesThe normal functioning of the company also plays an important role. Iron is an important element in the production of hemoglobin and is essential for preventing anemia. Therefore, eat moreRapecan help us replenish these two important nutrients.
In addition,RapeIt also contains a large amount of sulfide, which studies have found can reduce blood levelsCholesterollevel, thereby decreasingHeart diseaserisk. RapeIt is also rich in itDietary fiberIt can help us clean up harmful substances in the body, keep the blood vessels clean, and further protect our heart.
RapeThe cooking method is very simple, you can choose to stir-fry, cook soup, and even use it to make fillings. Below, I will introduce you to a simple andDeliciousofRapeCooking method – stir-fryRape
1. Wash the rape and cut it into appropriate sizes.
2. Chop the garlic cloves into minced garlic.
3. Heat the pan with cold oil, add the minced garlic and stir-fry until fragrant.
4. Add rape and stir-fry, add an appropriate amount of salt and chicken essence.
5. Fry until the rape is soft, and remove from the pan.
This stir-fryRapeIt's simple andDelicious, color, flavor, and flavor, can satisfy youTaste buds, which can provide rich nutrients for your body. In addition, the way of stir-frying allows for maximum preservationRapeofNutrition factsand let you enjoyGastronomyAt the same time, you can also enjoy health.
In addition to stir-fryingRapeRapeIt can also be made in other ways and nutritionally paired with other ingredients. Here are a few common onesRapeProduction method and matching suggestions:
RapeScrambled eggs: WillRapeCut into sections, stir-fry and stir-fry with egg mixture, bothDeliciousand nutritious.
RapeStewed tofu: willRapePut it in a saucepan with the tofu, add an appropriate amount of stock or clear soup, and simmer until the tofu is flavorfulRapeCook thoroughly.
RapePorridge: willRapeChop and add to the pot where the porridge is cooking, and go with other ingredients such as milletRed beansCooking porridge not only enriches the taste, but also increases nutrition.
RapeNoodlesArticle: WillRapeAfter blanching, cut into sections, withNoodlesMix well, add an appropriate amount of seasoning, and make itRapeNoodles, simpleDelicious
RapeRoast Chicken: WillRapeGrill with the chicken, with the right amount of seasoning and soup, and cook until the chicken is flavorfulRapeCook well and enjoy.
Through the above production methods and matching suggestions, we can make more varietyRapeGastronomy, which not only satisfies the taste, but also takes into account the nutrition.
Winter is the season when people's demand for food increases, so it is necessary to mix and match the diet reasonably to increase the absorption of nutrients. Here are a few of the dishes I recommend for you to be suitable for winterRecipes, withRapeCompare and show its nutritional value:
1. Braised beef
: WillBeefCut into cubes, braised in a braised way, and serve with an appropriate amountVegetablesSuch as:Carrots, greens, etc., are delicious. Nutrition,BeefAbundantProteins, iron and vitamin B group, which are beneficial for improving the body's immunity and promoting blood circulation. But relatively speaking,Braised beefThe fat content is high, so it is necessary to pay attention to controlling the intake in the diet.
2. Stewed pigeon soup
Wash the pigeon and cut it into pieces, with an appropriate amount of herbs such as red datesCodonopsisWait to stew together, and the taste is delicate. Pigeon meatis a good qualityProteins**, contains a variety ofAmino acidswithMinerals, for **,Boosts immunityIt helps somewhat. At the same time, it can also be added to the preparation of stewed pigeon soupRapeto enhance the nutritional value of food.
3. Stir-fried shrimp with green onion and ginger
Shrimp is a high-protein, low-fat food rich in calcium, phosphorus, iodine, etcMinerals, for bones andTeethhealth benefits. Green onion and gingerSautéed shrimpThe cooking method is simple and quick, with the right amount of foodRape, bothDeliciousand nutritious.
Pass the aboveRecipes, withRapeThe contrast can be seenRapeIn winterRecipesIt has a higher nutritional value and has a more diverse cooking style.
In this cold winter season, in addition to common foods such as:YamTurnipsRapeIt is also an ingredient that deserves attention. RapeRich in high calcium high-iron, it not only helps bones andTeethcan also protect the heart. By simple cooking methods such as stir-frying, you can makeRapeofNutrition factsIt is preserved to the maximum extent that it will be a delicacy on the winter table. In addition, we can also add theRapePair with other ingredients to create a more diverse menu that enriches the taste and provides comprehensive nutrition.
In terms of diet, we should make a reasonable combination to increase the absorption of nutrients. ExceptRapeBraised beef, stewed pigeon soup, green onion and gingerSautéed shrimpand so on are suitable for winter consumptionRecipes, they are abundantNutrition facts, for the enhancement of physical fitness、Boosts immunityto play a positive role.
Finally, I hope everyone can eat less this winterYamTurnipsto join moreRapeSo nutritiousVegetablesIn the diet. RapeIt is rich in high-calcium high-iron iron and has a heart-protective effect. Try using simple cooking methods such as stir-fryingRapeMadeDeliciousof delicacies. , withRapeCombine with other ingredients to create a more diverse menu that enriches the taste and provides comprehensive nutrition. Match it with winterRecipesto increase the absorption of nutrients. Eat lessYamTurnipsand eat moreRape, letRapeHigh calcium iron and heart protection, adding health and warmth to winter.