With the improvement of living standards, middle-aged and elderly people pay more and more attention to healthy diet. Among many nutrients, folic acid, as an important B vitamin, has a non-negligible role in the health of middle-aged and elderly people. Folic acid is not only involved in a variety of metabolic processes in the body, but also helps to strengthen bones and prevent a variety of diseases.
Spinach is a green vegetable rich in folic acid and is known as the "treasure trove of green folic acid". Spinach contains about 210 micrograms of folic acid per 100 grams, which is ideal for middle-aged and elderly people to supplement with folic acid.
The production process
1. Preliminary preparation: Wash the spinach, remove the roots, and cut into segments.
2. Cooking: Add an appropriate amount of water to the pot, bring to a boil, add the spinach and blanch for 1-2 minutes.
3. Seasoning: Remove the spinach, drain, add salt, olive oil and minced garlic and mix well.
Tips and advice: In order to retain the folic acid in spinach, it is recommended to blanch it for a short time and avoid high heat for a long time.
Asparagus is a seasonal vegetable in spring, which is not only tender in taste but also rich in folic acid. Asparagus contains about 190 micrograms of folic acid per 100 grams, which is a delicious food on the spring table of middle-aged and elderly people.
The production process
1. Preliminary preparation: Wash the asparagus, remove the roots, cut into segments and set aside.
2. Cooking: Add an appropriate amount of water to a pot, add a pinch of salt and olive oil, bring to a boil, add the asparagus segments, and cook for 3-5 minutes until cooked.
3. Seasoning: Remove the asparagus, drain, add salt, pepper and lemon juice and mix well.
Tips and advice: The folic acid in asparagus is easily soluble in water, so it is not advisable to put too much water in the cooking process. At the same time, in order to maintain the tender taste of asparagus, the cooking time should not be too long.
Broccoli is a nutritious vegetable, containing about 120 micrograms of folic acid per 100 grams of broccoli. In addition to folic acid, broccoli is also rich in vitamin C, dietary fiber and other nutrients, which are very beneficial to the health of middle-aged and elderly people.
The production process
1. Preliminary preparation: Wash the broccoli and cut it into small florets. At the same time, prepare seasonings such as minced garlic and ginger.
2. Cooking: Add an appropriate amount of olive oil to the pot, heat it and stir-fry with minced garlic and ginger until fragrant.
3. Add broccoli: Put the chopped broccoli in a pan and stir-fry well.
4. Seasoning: Add salt, chicken essence and water, stir-fry evenly, cover the pot, and simmer for 3-5 minutes.
5. Collect the juice: When the broccoli is fully cooked, turn on high heat to reduce the juice and stir-fry evenly to remove from the pan.
Tips and advice: In order to retain the folic acid in broccoli, it is recommended to cook it for a short time and avoid overheating. In addition, broccoli has a lot of dietary fiber, and middle-aged and elderly people can eat it with staple foods such as rice or noodles in moderation to help digestion.
Amaranth is one of the common vegetables in summer, it is not only tender in taste, but also rich in folic acid. Amaranth contains about 300 micrograms of folic acid per 100 grams, which is ideal for middle-aged and elderly people to supplement with folic acid in summer.
The production process
1. Preliminary preparation: Wash the amaranth, remove the roots, and cut into segments. At the same time, prepare seasonings such as minced garlic and ginger.
2. Cooking: Add an appropriate amount of water to the pot, bring to a boil, add the amaranth segment, and blanch for 1-2 minutes.
3. Seasoning: Remove the amaranth, drain the water, add an appropriate amount of salt, minced garlic, ginger and cooking oil, and mix well.
Tips and advice: Amaranth has a high content of folic acid, but because it has a tender taste and is easy to cook, it is necessary to pay attention to the heat when cooking to avoid excessive heating and loss of nutrients.
Lettuce is a refreshing and delicious vegetable that contains about 60 micrograms of folic acid per 100 grams of lettuce. Lettuce can not only be eaten raw as is, but it can also be used to make a variety of salads and stir-fries.
The process of making (lettuce salad).
1. Preliminary preparation: Wash the lettuce, tear it into small pieces and set aside. Prepare your favorite salad dressing or yogurt dressing.
2. Make a salad: Put the torn lettuce in a bowl, add an appropriate amount of salad dressing or yogurt dressing, and stir well with chopsticks or hands.
3. Serve on a plate: Place the lettuce salad on a plate and garnish with chopped nuts or dried fruits.
Tips and advice: Lettuce does not contain as much folic acid as other vegetables, but it is perfect for summer because of its refreshing and delicious taste. In addition, lettuce is also rich in vitamins and minerals, which is also very beneficial to the health of middle-aged and elderly people.
Mushrooms are a nutritious vegetable that not only contains a variety of vitamins and minerals, but is also rich in folic acid. Mushrooms contain about 40 micrograms of folic acid per 100 grams, and although the content is relatively low, the utilization rate of folic acid in mushrooms is higher.
The process of making (stir-fried meat with mushrooms).
1. Preliminary preparation: Wash and slice the mushrooms and set aside. Meanwhile, prepare the lean slices and marinate them with a pinch of salt, cooking wine and starch. In addition, you need to prepare seasonings such as minced garlic and ginger.
2. Cooking: Add an appropriate amount of cooking oil to the pot, heat it and stir-fry with minced garlic and ginger until fragrant.
3. Add the sliced meat: Put the marinated meat slices in a pan and stir-fry until browned.
4. Add the mushrooms: Put the sliced mushrooms in a pan and stir-fry with the sliced meat.
5. Seasoning: Add salt, chicken essence and water and cook slightly to allow the mushrooms to absorb the soup.
6. Remove from the pan: Wait until the mushrooms and meat slices are cooked thoroughly and enjoy.
Tips and advice: Although the folic acid content in mushrooms is not as high as other vegetables, it is also one of the good choices for middle-aged and elderly people to supplement folic acid because of its high utilization rate and delicious taste and rich nutrition.
With simple cooking steps, we can easily make these vegetables into delicious dishes that provide enough folic acid for the body to help us strengthen our bones and stay away from diseases. Let's enjoy the good life brought by healthy eating together!
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