In the cold winter, people often like to enjoy steaming food such as stewed soup and porridge to keep warm. However, in the pursuit of heat, we often overlook a few of themVegetablesnutritional value. Today, I'd like to introduce you to a winter must-haveVegetablesRapeRapeNot only is it delicious, but it's also nutritious, especially its high content of calcium and iron, making it winterWellnessGreat choice.
Rapeis a common oneGreen vegetables, rich in contentProteins, fat, carbohydrates, cellulose,Mineralsand vitamins and many moreNutrition facts。Among them, calcium and iron are especially abundant for winterWellnessIt has a good health care effect.
1. The importance of calcium
RapeThe calcium content in it is very rich per 100 gramsRapecontains 100 mg of calcium. Calcium is the main component of the bones and teeth of the body and is essential for the maintenanceBone densityand fracture prevention. Winter isOsteoporosisDuring the high incidence period, eat moreRapeIt can be effectively preventedOsteoporosisof occurrences. In addition, calcium is involvedBlood clotting, nerve conduction, and muscle contraction, among other physiological processes, are also very important for maintaining the normal function of the human body.
2. The necessity of iron
RapeThe iron content in it is also very rich in every 100 gramsRapecontains 29 mg of iron. Iron is an important component of the body's hemoglobin and plays a key role in transporting oxygen to tissues and cells throughout the body. In winter, due to the low temperature, the body's metabolism slows down, which is easy to causeAnemia。Eat moreRapeIt can be effectively preventedAnemiaThe occurrence of the human body is raisedResistanceand immune function.
3. Other nutrients
RapeAlso rich inDietary fiber, which can promote gastrointestinal peristalsis and prevent the occurrence of constipation. At the same time,Rapeand vitamin CCaroteneetcAntioxidantsubstances, which can enhance the body's immunity and resist the invasion of cold weather on the body. And that's not all,RapeThere are also a variety of themMinerals, such as magnesium, zinc and manganese, are also very important for maintaining the normal metabolism of the human body.
The cooking method of canola is very simple and varied. Below, I will introduce three common practices that I hope will give you a winter oneRecipesProvide some inspiration.
1. Stir-fry rape hearts
Stir-fryRapeHeart is a simple and delicious home-cooked dish that is nutritious and delicious. The ingredients that need to be prepared are:RapeHeartGarlicLight soy sauceOyster sauce, salt andCooking oil。Here's how:
(1) Prepare the ingredients: wash the rape heart and drain the water; Chop the garlic into minced garlic and set aside.
2) Heat a pan and add an appropriate amountCooking oilAdd when the oil is hotMinced garlicSlowly sauté over medium-low heat until fragrant.
3) WhenMinced garlicWhen it turns golden brown, add itRapehearts, stir-fry evenly, letRapeThe heart absorbs it fullyMinced garlicThe scent.
4) JoinLight soy saucewithOyster sauceContinue to stir-fry evenly and letRapeThe heart fully absorbs the flavor of the spices. According to personal taste, add salt to taste and stir-fry evenly.
5) WhenRapeWhen the heart becomes green and ripe, turn off the heat and fry itStir-fryRapePut the heart on the plate.
2. Stir-fry rape with minced garlic
Minced garlicStir-fryRapeIt is a simple and delicious home-cooked stir-fry with a crispy and delicious texture. The required ingredients are:RapeGarlic, salt,Light soy saucewithCooking oil。Here's how:
(1) Prepare the ingredients: wash the rape and drain the water; Chop the garlic into minced garlic and set aside.
2) Heat a pan and add an appropriate amountCooking oilAdd when the oil is hotMinced garlicSlowly sauté over medium-low heat until fragrant.
3) WhenMinced garlicWhen it turns golden brown, add itRapeStir-fry evenly. Keep the heat and fry until it is doneRapeBecomes emerald green and slightly soft.
4) Add salt to tasteLight soy sauceContinue to stir-fry evenly so that the seasoning fully penetratesRapeMiddle. Add or subtract seasonings according to personal taste.
5) WhenRapeWhen ripe and bright green, turn off the heat and willMinced garlicStir-fryRapeServe on a plate and enjoy.
3. Stir-fried rape with sauce
Sauce fried rapeIt is a hot dish with a lot of flavor and flavor. Ingredients include:RapeBean pasteMinced gingerMinced garlic, salt, sugar,Balsamic vinegarwithCooking oil。Here's how:
(1) Prepare the ingredients: wash the rape and drain the water; Chop the ginger and garlic separately.
2) Heat a pan and add an appropriate amountCooking oilAdd when the oil is hotBean pasteMinced gingerwithMinced garlicStir-fry over medium-low heat until fragrant.
3) When the fragrance overflows, add itRape, stir-fry evenly, letRapeAbsorb the flavor of the seasoning thoroughly.
4) Add salt, sugar and saltBalsamic vinegarContinue to stir-fry evenly to allow the seasoning to penetrate fullyRapeMiddle.
5) WhenRapeWhen it becomes cooked thoroughly, turn off the heat and fry the readySauce fried rapeServe on a plate and enjoy.
Winter is a season that requires supplemental nutrition, whileRapeAs a nutritious, simple to cookVegetables, undoubtedly winterWellnessThe best option. It is rich in calcium and iron, which can prevent osteoporosis andAnemiaof occurrences. In addition,RapeAlso rich inDietary fiber, vitamin C andCaroteneIt can help digestion, enhance immunity, and resist the invasion of cold weather.
That's my rightRapeA brief introduction and the sharing of several cooking methods. I hope you can pay attention to it in the cold winterVegetablesTaste the nutritional value of moreRapeThe delicacy that keeps the body healthy withWellness。Thank you all for reading!