As we age, the functions of the human body will gradually decline, so for middle-aged and elderly peopleDietThe adjustment is crucial. Too frugalDietWays can lead to malnutrition, so we recommend middle-aged and elderly people in the routinelifeDon't be too frugal, and cultivate the habit of eating well in moderation. This article will introduce you to 3 high-protein onesGastronomy, through rich taste and nutrition to meet the needs of middle-aged and elderly people.
Eggs are a very common ingredient and are abundantHigh-quality proteinVitaminswithMinerals。As a nutritional intake for middle-aged and elderly people, eggs are a very important part. Middle-aged and elderly people can consume eggs in moderation every day to meet the body's protein needs. In addition, eggs also help in supplementationVitaminsComplex B,Vitaminsa、Vitaminsd andMinerals, such as calcium, magnesium, and iron. Moreover, there are various ways to cook eggs, so you can choose your favorite cooking method according to your taste. For example, you can use eggs to make boiled eggs, scrambled eggs, steamed eggs, fried eggs, boiled soups, and so on.
In addition, we can try a special eggGastronomySteamed eggsBroth. Steamed eggsThe soup has a delicate taste and is rich in nutrients. ProductionSteamed eggsThe steps of the soup are as follows:
1. Prepare fresh eggs and an appropriate amount of water.
2.Crack the eggs into a bowl, stir well with chopsticks, then add an appropriate amount of water and continue to stir until the egg mixture is smooth.
3.Choose one that fitsSteamed eggsSpoon containers, such as bowls or morePlatesand brush the bottom with a thin layer of oil to prevent the eggs from sticking to the pan.
4. Pour the stirred egg mixture into the container and gently stir with a spatula to spread the egg mixture.
5. Put the container in the steamer and add enough water to make sure the water level is slightly higher than the egg custard.
6.CoverSteamerAfter boiling water on high heat, turn to medium heat and steam for about 10-15 minutes.
7.After steaming, insert chopsticks into the center of the egg custard, if there is no egg liquid flowing out, it means that the steaming is successful.
8.You can turn off the heat and let the egg custard cool slightly, then remove it with a spoon and put it in a bowl to enjoySteamed eggsSoup.
Tofu is another type that is rich in proteinGastronomy, which has a protein content that even surpasses that of eggs. Tofu is easy to digest and absorb, and is suitable for middle-aged and elderly peopleDietan indispensable part of . Tofu can not only be eaten on its own, but it can also be combined with other ingredients to increase the taste and nutritional value. Tofu can be cooked in a variety of waysStewCook the dishes, making soup, and so on.
We can try a delicious dishHealthTofu dishes——Braised tofu。ProductionBraised tofuThe steps are as follows:
1. First, prepare fresh tofu and cut it into chunks for later use.
2.After heating the pan, add an appropriate amount of oil, put the tofu pieces into the pan, slowly fry the tofu over medium-low heat until golden brown on both sides, remove and set aside. The purpose of this step is to create a thin layer on the surface of the tofuCaramel colorto increase taste and flavor.
3.Leave a little bottom oil in the pan and put it inMinced green onions, ginger and garlicStir-fry until fragrant, then add the choppedCarrotsGreen pepperswithBlack fungusWait for vegetables and stir-fry evenly.
4.Pour in an appropriate amountDark soy sauceLight soy sauceCooking wineWhite sugar, salt and water, bring to a boil over high heat, then turn to low heat and simmer slowly. During the simmering process, the heat and flavor can be adjusted appropriately to make the soup more rich and delicious.
5.After about 20-30 minutes, when the tofu and other ingredients have fully absorbed the flavor of the soup, you can turn off the heat.
6.Finally, sprinkle someFinely chopped green onionswithCorianderAs a garnish, deliciousBraised tofuThat's it.
Lean meat is another high-protein food that is good for middle-aged and elderly peopleHealthVery beneficial. Choose lean meats to eat, such as:PorkChickenBeefetc., to help replenish the animal protein needed by the body. Lean meat can be cooked in a variety of ways, such as stews, stir-fries, roasts, etc., and can be paired differently according to individual tastes and preferencesSeasoningand vegetables, which are both delicious and nutritious.
We can try a popular lean meat dish called stir-fryBeef。Make a small stir-fryBeefThe steps are as follows:
1.First of all, prepare the premium onesBeef, such as:Beef tenderloinBeef tendonetc., cut into thin slices for later use; Prepare at the same timeMinced green onions, ginger and garlicPepper segmentsGreen pepperssilk, etcSeasoning
2.MarinateBeef: Will be cutBeefAdd salt to the right amountLight soy sauceCooking winewithStarchMix well and marinate for 10-15 minutes to allow to absorb the flavor.
3.Sauté until fragrantSeasoning: Heat oil in a pan and put it inMinced green onions, ginger and garlicwithPepper segmentsBurst incense.
4.JoinBeefStir-fry: WaitSeasoningAfter stir-frying, add the marinatedBeefStir-fry the slices quickly until browned. Be careful not to stir-fry excessively, so as not toBeefGrowing old.
5.JoinGreen peppersSilk: NextGreen peppersSilk continue to stir-fry and letGreen peppersThe flavor can also be blended inBeefMiddle.
6.Season out of the pan: add a pinch of sugar at the endEssence of chickenwithLight soy sauceSeason, stir-fry evenly and serve.
Middle-aged and elderly people in daily lifeDietThere is a need to increase the intake of high-protein foods to meet the body's protein needs. Eggs, tofu and lean meat are three high-protein foods that can be prepared in a variety of cooking ways, so that middle-aged and elderly people can enjoy both delicious and nutritious food. By eating high protein in moderationGastronomy, can make middle-aged and elderly people in the everydaylifeMedium moreHealthand energetic.