1. Drink every dayMilkIt is an important way to maintain bone health, but we can also further supplement calcium through food. Here are some calcium-rich foods that are recommended to be consumed once a day so that the whole family can meet their calcium needs together.
1. Kale
Chinese botanical scientific name".KaleIt is rich in 128 mg of calcium, which is a high-calcium vegetable with good color and flavor. Let's make a delicious sand tea beef stir-fryKaleLet's do it! First of all, willKaleSoak in water for half an hour, then rinse and drain. willYellow beefCut into thin slices and add the sand tea sauceSoy sauceTable salt, oyster sauce, starch and ginger slices, mix well with your hands, and marinate for half an hour. Next, peel and mince the garlic cloves, remove the seeds from the red pepper and cut into cubes. Heat the pot, add water to a boil, and add an appropriate amountTable saltwithCooking oil, and then put it inKaleCook for 2 minutes, remove and drain with cool water. Heat the pan again, heat the oil and pour in the marinadeBeef filletStir-fry over high heat until discolored, then set aside. Leave the oil in the pan, add the ginger and minced garlic and sauté until fragrant, then pour inKaleStir-fry for a while and add an appropriate amountTable saltwithSoy sauceand be the last to joinBeef filletStir-fry evenly. This is a stir-fried beef with sand tea with a good color and aromaKaleIt is delicious and nutritious, and eating it once a day can effectively replenish calcium and make our bones stronger!
2. Amaranth
AmaranthIt is a vegetable rich in 187 mg of calcium, and its appearance is bright red, making it a delicious and healthy high-calcium dish. We can make a simple oneMinced garlicStir-fryAmaranthand make it a delicacy on our table. First of all, willAmaranthPick and wash clean, if the vegetable stalks are thicker, you can remove the old stems and keep the tender parts. Peel and mince the garlic cloves, which will increase the sautéAmaranthwhen the fragrance. Next, heat the pan and add itCooking oilHeat up, add minced garlic and sauté until fragrant, then pour inRed amaranth, stir-fry over high heat for a while, etcAmaranthAdd an appropriate amount when it is softTable saltwithEssence of chickenSeason and stir-fry evenly. ThisMinced garlicStir-fryAmaranthNot only is it bright in color and crisp in taste, but it is also rich in calcium, and eating one plate a day can effectively replenish calcium and make our bones healthier.
3. Seaweed
NoriIt is a seaweed food rich in 264 mg of calcium, which is not only delicious, but also rich in vitamins and minerals. Let's make a rich dishNoriStir-fryEggsLet's do it! First of all, willNoriSoak in warm water until soft, wash and tear into small pieces. Next, beat a few in a bowlEggs, add an appropriate amountTable saltStir well, then chop the chives into chopped shallots. Finely chop the green onionsNoriPut it all inEggsStir well with chopsticks. Heat the pan again and add itCooking oilHeat and pour in the stirredEggsliquid, fry over high heatEggsSolidify and sauté into large pieces, adding an appropriate amount at the endLight soy sauceStir-fry evenly. ThisNoriStir-fryEggsEating it once a day can not only meet calcium needs, but also provide nutrients for our bones.
4. Kelp
KelpIt is a algae food rich in 348 mg of calcium, served coldKelp silkplayed an important role. First of all, will dryKelp silkPlace in a basin, add an appropriate amount of cold water and soak for a few hours to soften it completely, then wash and drain it before cutting into small pieces. Peel and finely chop the garlic cloves and prepareChopped pepper paste, coriander,Balsamic vinegarLight soy sauceWhite sugarTable saltand sesame oil. Next, add water to the pot and bring it to a boil, then put in the soaked oneKelp silkCook for 5 minutes and remove from the cold water to enhance the taste. And then willKelp silkPut it in a large bowl and add the minced garlicChopped pepper paste, in moderationTable saltLight soy sauceWhite sugarBalsamic vinegarand sesame oil. Pour into the hot oil wok and pour the hot oil on itKelp silkAfter the fragrance is boiled, stir well with chopsticks. This saladKelp silkNot only is it crisp and delicious, but it is also rich in calcium, and eating it once a day can effectively replenish calcium and make our bones stronger.
In winter, timely calcium supplementation is especially important for middle-aged and elderly people, and they can choose to drink itMilkand eating foods high in calcium to meet calcium needs. KaleAmaranthNoriwithKelpThey are all calcium-rich foods, and eating them once a day can effectively replenish calcium and make our bones stronger. In addition to these calcium-rich foods, we can also choose other calcium-rich foods such as tofu, dairy products, nuts, etc., according to our personal tastes and preferences. In order to maintain the health of bones, in addition to timely calcium supplementation, we should also pay attention to reasonable diet and moderate exercise to maintain a good onelifeHabit. Drink every morning and eveningMilkand eating foods high in calcium will be our healthy choice.