Winter is the best time to nourish bones, and it is also an important season to stay healthy. Due to shorter daylight and less exercise, the body's need for calcium is even greater. People usually think of drinking too muchMilkcan achieve the effect of calcium supplementation, but in fact, exceptMilkThere are other ingredients that are also good choices for raising bones in winter. This article will provide five recommendations for middle-aged and elderly people to nourish bones, for your reference. Let's take a look at how these ingredients are made and how they nourish the bones!
Spinach is rich in nutrients such as vitamin C, vitamin K, iron and calcium, and calcium supplementation is essential for middle-aged and elderly people. One recommended recipe for spinach is spinachFansEgg broth. Prepare the spinachFans, eggs,Green onion and gingerPepper, salt andSesame oil。First, wash the spinach and cut it into pieces for later use, then soak it in warm water until softFans, willGreen onion and gingerMinced. Next, add an appropriate amount of water to the pot, bring to a boil over high heat, add the spinach and blanch for 1 minute, then remove and set aside. Then, heat the pot and put it inGreen onion and gingerStir-fry until fragrant, pour in two bowls of water and bring to a boil over high heat, add the soaked oneFans, then pour in the egg mixture, and finally add saltPepperwithSesame oilSeason and serve. This dish of spinachFansEgg soup is nutritious and delicious, making it a good choice for bone nourishment in winter.
Tofu is one of the very common ingredients in our country, which is not only delicious but also rich in nutrients such as protein, calcium, and vitamins. One recommended tofu recipe is tofu with sauce. Prepare the tofu、FungusCorianderGreen onion and gingerGarlicMillet spicyLight soy sauce, oyster sauce, sugar, vinegar, saltPepperand starch. First, cut the tofu into flat cubes, and then cut the tofu into flat cubesGreen onion and gingerGarlic andMillet spicyChop. , willFungusSoak in warm water until soft and chop for later use. Next, pour an appropriate amount of oil into the pan, add a pinch of salt and sprinkle on the bottom of the pan, then put the tofu in the pan and fry it over low heat until golden brown on both sides, then put it out and stack it on a plate. Then, put it in a bowlLight soy sauce, oyster sauce, sugar, starch, vinegar and salt mix well, then leave the bottom oil in the pan and put it inGreen onion and gingerGarlic andMillet spicySaute until fragrant, then add againFungusStir-fry a few times, pour in the seasoned sauce, stir-fry until thick, and then pour it on top of the tofu. This sauce tofu has a mellow taste, good color and flavor, and is a delicious and bone-nourishing dish.
Kelp is a marine vegetable rich in iodine and calcium, which has the effect of lowering blood pressure, preventing goiter and improving constipation. A recommended kombu recipe is cold kelp. Prepare kelp、Green onion and gingerGarlicMillet spicyCorianderLight soy sauce, vinegar, sugar,Pepper, salt,Sesame oiland cooking oils. First of all, wash the kelp you bought, cut it into small pieces, blanch it in boiling water for about 5 minutes, and then remove it to cool after it is cooked. Next, will:Green onion and gingerGarlic andMillet spicyChop it and put it on top of the kelp, then add an appropriate amountLight soy sauce, vinegar, sugar,Pepper, then pour two spoonfuls of hot oil over to bring out the aroma. Sprinkle at the endCorianderwithSesame oilMix well and serve. This cold kelp salad is sweet and sour, with a crisp taste, and is a must-have delicacy for bone nourishment in winter.
Shrimp is a seafood ingredient rich in protein, vitamins and minerals, especially calcium. A recommended recipe for shrimp is steamingPrawns。ReadyFresh shrimpGreen onion and gingerLight soy sauce, vinegar and salt. The first thing will be purchased backFresh shrimpHandle it well, wash it and put it on a plate and sprinkle someGreen onion and gingerMarinate the shreds. Next, pour an appropriate amount of water into the steamer, boil the shrimp in the pot for 6-8 minutes after boiling, and take them out immediately after steaming. Finally, put the minced ginger in a bowl and pour inLight soy sauceBalsamic vinegarand salt, stir well and make a dipping sauce. This dish is steamedPrawnsFresh and delicious, the taste is satisfying, and it is a good product for winter bone nourishment.
Sesame seeds are rich in nutrients such as vitamin E, calcium, and iron, which are important for bone health. A recommended recipe for sesame seeds is:Black sesame paste。Prepare black sesame seedsBlack riceBlack beanswithRock sugar。Wash the ingredients first and break them in a food processor. Next, put the crushed powder into a pot, add an appropriate amount of water, simmer for 20 minutes, and add a little after cookingRock sugarStir well. Stir constantly with a spoon during cooking to prevent sticking to the pan. If you have it at homeSoymilk machine, which can also be used directlySoymilk machineto make itBlack sesame paste, very convenient. ThisBlack sesame pasteFragrant and mellow, the taste is unique, and it is a good choice for bone nourishment in winter.
Winter is a critical period for bone nourishment, and in order to keep bones healthy, we must not only drink moreMilkYou can also try the combination of other ingredients. This article provides middle-aged and elderly people with the production methods and recommended recipes of five kinds of bone-nourishing ingredients: spinach, tofu, kelp, shrimp and sesame. I hope that everyone can diversify their diet in the process of nourishing bones in winter, and at the same time do not forget to exercise moderately to stay healthylifeManner. I wish you all good health and strong bones!