As the saying goes: "Children spend the summer hard, add calcium in the cold autumn" . Why should calcium supplementation be given in autumn?
Autumn is a golden stage suitable for bone growth . At this time, the children have a high demand for "calcium" . Appropriate calcium supplementation can store calcium and grow , and can also lay a solid foundation for the upcoming winter of .
Dietary calcium supplementation is the key
Generally, calcium deficiency in children is caused by single dietary structure and insufficient calcium intake. Therefore, the best way to supplement calcium for children with is to supplement .
such as spinach, carrots, cabbage , fungus , rapeseed, etc., which not only contains rich vitamins , but also can provide calcium to the human body. , especially these 4 kinds of vegetables contain more calcium than milk, so children who grow older should eat more.
1. oil maize
oil maize is known as the "phoenix tail". Every 3100 grams of contains 70 mg of free calcium , which is equivalent to 36 times that of pork bone soup. In addition to these, the minerals contained are higher than other vegetables. You can eat when supplementing calcium and reducing heat.
Recommended method: [Baizhuo Oily Wheat Vegetable]
1. Prepare two oily Wheat Vegetables, cut off the roots, break the leaves and break them from the middle, and wash them. One green pepper, remove the seeds and cut it into shreds; cut a little red pepper to match the color; a few cloves of garlic, then spread it and cut it into minced garlic and put it together for later use.
prepare a small bowl, add 10 grams of oyster sauce, stir 15 grams of steamed fish soy sauce and mix well.
2. Boil water in a pot, add oil and maize after boiling the water, pour in a little vegetable oil, so that the maize and maize will look oily and shiny. Blanch for about 30 seconds, and then pour out after the maize and maize and blanch.
3. Then place the dried-water maize vegetables on a plate, pour the prepared sauce, add green and red pepper shreds and minced garlic to wait for the oil to rise. Boil oil in the pot, the oil temperature is 70% hot, and when the oil is 2, the oil is 2, the oil is emitting green smoke, and pour the hot oil on the minced garlic to stimulate the garlic aroma and deliciousness.
2. broccoli
broccoli is known as the " vegetable crown ". It is also one of the best in calcium supplements. 100 grams of broccoli contains 180 mg of , and is also rich in high fiber , which can promote gastrointestinal motility and prevent constipation.
Recommended method: [Sliced broccoli]
1. Soak the fungus in clean water, prepare a piece of pork belly, and cut it into even thin slices. Break the scallions and cut them into scallions. Chop the garlic flat and cut into powder. Prepare a broccoli and cut it into small pieces; cut one red pepper into diamond-shaped slices.
2. Blanch the broccoli in water. After the water in the pot is boiled, add a spoonful of salt to the bottom. Pour the broccoli into the pot and blanch for 30 seconds. After the broccoli turns green, pour it out and pass it in a cool water.
3. Heat the pan, heat the pan, cool the oil and put the slices of meat into the pan, and stir-fry out the fatty oil inside. After stir-frying the slices of meat, stir-fry with soaked black fungus and minced green onion and garlic, stir-fry to bring the aroma of onion.
Then pour in a spoonful of water, after the water boils, add broccoli, add 3 grams of oyster sauce, 5 grams of light soy sauce, 2 grams of chicken powder, a little sugar to enhance freshness, and then add red pepper flakes.
Turn on high heat, quickly stir-fry evenly. Insert a little water starch to allow the seasoning to absorb better on the surface of the ingredients. Drop a little bright oil to brighten the color, turn it evenly and then put it on the plate.
3. Xiaocai
Xiaocai is very common in daily life and is very popular. Many people don’t know that Xiaocai is also a good product for calcium supplements. contains about 150 mg of calcium per 100 grams. Fry it a plate every day to supplement the calcium of the whole family.
Recommended method: [Small cabbage stewed tofu]
1. Cut the small cabbage into segments and cut the tofu into thick slices. Boil the oil in the pan, add the tofu and fry slowly. Fry one side of the pot, turn over the side, fry two spoons of water, and then boil and pour it out.
2. Then boil the oil in the pot, pour the cabbage into the high heat and stir-fry. After the cabbage is stir-fried, pour it out and control the excess juice.
3. Roast oil in the pot, add sliced green onion, ginger, garlic, and dried peppers, stir-fry in the cabbage, add salt, chicken powder, and a little sugar to enhance the freshness and stir-fry over high heat until it tastes good, pour in tofu and add some water starch, so that the sauce can be evenly wrapped until the vegetables are out of the pot.
4. Shanghai Qing
"National" green vegetables that can be eaten all year round. low fat, low calories, rich in crude fiber. has 153 mg of calcium per 100 grams, which is 1.5 times that of milk. stir-fry and stew soup.
Recommended method: [Spicy and Sour Rape Heart]
1. Prepare Shanghai Qing and clean it. Cut the pork into slices, add salt, pepper, cooking wine, and dark soy sauce, and stir quickly and evenly. Pour another small spoonful of vegetable oil, use vegetable oil to lock the moisture of the meat slices , which makes the taste smoother and tender.
Cut the scallion into crumbs, and cut the garlic into mattes. Cut the millet spicy into two cloves and put them together with the onion and garlic. Cut the green and red pepper into circles and place it in a basin for later use.
2. Blanch the vegetables in water and add water to the pot. Add salt and vegetable oil to make the green vegetables blanched brighter. After the water boils, pour in Shanghai green. Blanch for 30 seconds, remove and control the moisture and place it on the plate.
3. Slide the slices of meat and oil . Heat the pan and cool the oil. When stir-frying the meat slices, it is not easy to get stuck in the pan. After pouring the slices of meat in, quickly spread the slices of meat over medium heat and stir-fry until they change color. Stir for about 90 seconds, then pour out and control the oil on the meat slices.
4. Roast oil in the pot, pour the green onion, garlic, , millet pepper, and stir-fry. Pour in the slices of meat and turn it over a few times, then pour in cooking wine, light soy sauce, white vinegar, and a little dark soy sauce. Turn on medium heat, add salt, MSG, sugar and pepper, stir-fry and melt the seasonings, and add a little water starch.
soup gelatinizes the meat slices, making the seasoning more delicious. Drizzle in the red chili oil, stir-fry for a few times before replenishing the sauce.
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