1. Tofu:
Tofu, a traditional food made from soybeans, is rich in nutrients, rich in protein, calcium, iron, magnesium, zinc and other trace elements and vitamin B complex. Among them, calcium is one of the essential nutrients for maintaining bone health, and tofu is rich in calcium, which helps prevent osteoporosis and fractures. In addition, the phytoestrogens in tofu have certain antioxidant effects, which can help alleviate menopausal symptoms in middle-aged and elderly people and protect cardiovascular health.
Recommended method: Egg tofu and shrimp
Ingredients: 2 eggs; Tofu: 200 grams; Shrimp: 100 grams; Green onions: to taste, finely chopped; Ginger: to taste, minced; Cooking oil: to taste; Salt: to taste; Light soy sauce: appropriate amount; White pepper: to taste; Water starch: to taste.
Production Steps:1Preparation: Crack the eggs into a bowl, add a pinch of salt and beat and set aside. Cut the tofu into small pieces, remove the shrimp from the shell and shrimp line, wash with water, drain and set aside. Finely chop the green onion and ginger and set aside.
2.Omelet: Pour an appropriate amount of cooking oil into the pan, cook until it is 70% hot, pour in the beaten egg liquid, and shake the pan quickly to evenly distribute the egg liquid. Fry until golden brown on both sides, remove and set aside.
3.Fry tofu: Pour a little cooking oil into the pan, add the tofu cubes, fry until golden brown on both sides, remove and set aside.
4.Stir-fried shrimp: Pour an appropriate amount of cooking oil into the pot, add minced green onion and ginger and stir-fry until fragrant, add the shrimp and stir-fry until it changes color.
5.Seasoning: Add salt, light soy sauce and white pepper and stir-fry well.
6.Drizzle water starch: Pour a little water into the pot and add an appropriate amount of water starch to thicken the juice slightly.
7.Tofu mixing: Put the fried tofu in a pan and stir-fry lightly to evenly coat the tofu with shrimp juice.
8.Serving: Pour the fried tofu and shrimp into a plate, cut the fried omelet into strips and place them on top of the tofu.
Tips: 1) Stir gently when frying tofu to avoid breaking.
2) Stir-fry the shrimp until it changes color, remove it immediately to avoid overcooking and affecting the taste.
3) Seasonings can be added in an appropriate amount according to personal taste, such as soy sauce, cooking wine, etc.
2. Lotus root:
Lotus root is a nutritious underground stem vegetable, rich in dietary fiber, vitamin C, vitamin B complex, potassium, magnesium and other nutrients. Among them, potassium can promote the excretion of sodium salts, help maintain the health of bones and muscles, and prevent high blood pressure and osteoporosis. The vitamins B1, B2 and B6 in lotus root help to improve the function of the nervous system and relieve neurasthenia and fatigue in middle-aged and elderly people.
Recommended method: lotus root and peanut pork rib soup
Ingredients: Pork ribs: 500g; Lotus root: 1 root; Peanuts: to taste; Ginger: to taste, sliced; Green onions: to taste, cut into sections; Salt: to taste; Cooking wine: to taste; Water: to taste.
Production Steps:1Preparation: Wash the ribs, peel the lotus root and cut into cubes. Soak the peanuts in water for 1-2 hours in advance to soften them.
2.Blanching: Put the pork ribs into a pot, add an appropriate amount of water, pour in a little cooking wine, skim off the foam after boiling, and blanch to remove the smell.
3.Soup: After blanching the pork ribs, add lotus root cubes and soaked peanuts, then add an appropriate amount of water, bring to a boil over high heat, change to low heat and simmer, simmer for about 1 hour until the ribs are soft.
4.Seasoning: Add salt to taste.
5.Remove from the pot: Cook until the lotus root and peanuts are cooked and soft, and the soup is delicious and flavorful, then it can be removed from the pot.
6.Serving: Place the stewed lotus root and peanut pork rib soup into a soup bowl or soup cup.
7.Enjoy: Lotus root and peanut pork rib soup can be enjoyed with rice or as a nourishing soup.
Tips: 1) Lotus root and peanuts are both ingredients for nourishing qi and blood, which are suitable for middle-aged and elderly people to eat, and help improve immunity.
2) If you want the soup to be more delicious, you can add a little ginger and green onion to enhance the flavor.
3) When simmering, the heat should be moderate, and the time should not be too long, so as not to affect the taste of the ingredients too badly.
3. Sweet beans:
Sweet beans, also known as snow peas, are a green vegetable rich in protein, dietary fiber, vitamin C, vitamin K, potassium and other nutrients. Among them, vitamin K is one of the essential nutrients for promoting bone health, helping to increase bone density and prevent osteoporosis and fractures. Sweet beans are also rich in dietary fiber, which helps to promote intestinal peristalsis and prevent constipation and intestinal diseases. In addition, the low-calorie and high-fiber properties of sweet beans help control blood sugar and blood lipids, which is very beneficial to the cardiovascular health of middle-aged and elderly people.
Recommended method: sweet bean squid
Ingredients: Squid: 300g; Sweet beans: 200 grams; Ginger: to taste, sliced; Garlic: to taste, sliced; Cooking oil: to taste; Salt: to taste; Light soy sauce: appropriate amount; Pepper: to taste.
Production Steps:1Preparation: The squid is gutted, the skin is scraped, the tentacles are removed, cleaned and cut into pieces of appropriate size. Remove the tops and tendons from the sweet beans, wash them well and set aside.
2.Marinate the squid: Place the squid pieces in a bowl, add light soy sauce, white pepper and a pinch of salt, grasp and marinate for 10 minutes to absorb the flavor.
3.Stir-fried squid: Pour an appropriate amount of cooking oil into the pan, heat it and add the marinated squid pieces, stir-fry until it changes color, then remove it and set aside.
4.Stir-fry sweet beans: Pour an appropriate amount of cooking oil into the pot, add ginger and garlic slices and stir-fry until fragrant, then add the cleaned sweet beans and stir-fry evenly.
5.Seasoning: Add salt and white pepper to taste and season to taste.
6.Stir-fry evenly: Put the seasoned sweet beans and fried squid into the pan and stir-fry evenly so that the squid pieces and sweet beans are fully combined.
7.Remove from the pan: Stir-fry until the squid is cooked thoroughly and the sweet beans are soft and rotten.
8.Serving: Place the sautéed sweet bean squid on a plate.
9.Enjoy: Serve hot as a delicious accompaniment or side dish.
Tips: 1) When stir-frying squid, you should control the heat well, and don't fry it for too long to avoid becoming chewy.
2) Other seasonings can be added in an appropriate amount according to personal taste, such as oyster sauce, cooking wine, etc.
3) When stir-frying sweet beans, you can add a small amount of water or stock appropriately to make the sweet beans more tender and delicious.
In daily life, middle-aged and elderly people often ignore the importance of bone health, but often pay a heavy price for osteoporosis and joint problems. However, as long as you consciously adjust your diet and eat more foods such as tofu, lotus root and sweet beans, you can effectively enhance bone health and make your legs and feet sharper. Therefore, middle-aged and elderly people may wish to pay more attention to their daily diet, escort their health through scientific dietary matching, and enjoy a healthier and more energetic life in their later years.