Introduction: If you have children at home, it is recommended: In addition to milk, eating more of these 3 vegetables in winter is more calcium-enhancing than drinking milk. It would be a pity to not know how to eat
" One meal, one meal, your heart has something to live in. Firewood, rice, oil and salt, love has something to rely on. Watch the flowers bloom in a tree, and enjoy three meals and four seasons slowly." Hello everyone, I am Xiaofeng, who loves food and life. Children are the flowers of the motherland, children are the future of the motherland, and their healthy growth is crucial. In addition to health, parents are most concerned about how to grow up quickly during their children’s growth. To grow taller, we must first supplement calcium. The common concept of supplementing calcium requires eating calcium tablets and drinking milk. However, we have also missed a major calcium supplementator, that is, vegetables.
According to the recommendation of " Dietary Guidelines for Chinese Residents ", the calcium intake of general adults is 800 mg per day. Adequate calcium intake is very beneficial for obtaining ideal bone peaks, improving bone mineralization, and maintaining bone health. However, if calculated based on the calculation that full milk contains about 100 mg of calcium, it is far from enough to replenish calcium by drinking a cup of milk every day. Therefore, it is particularly important to consume calcium from our daily diet. So when winter comes, which vegetables contain higher calcium levels and are more suitable for children to eat?
. Xiaocai
Xiaocai is a vegetable we often eat in autumn and winter. A bowl of steaming hot Xiaocai stewed vermicelli is not only delicious but also nutritious. Xiaocai is also called green vegetables, oil cabbage , chicken feather cabbage . It is rich in various dietary fiber and minerals. Eating cabbage frequently has the effects of skin care, nourishing yin and moistening dryness. In addition, the calcium content of cabbage is extremely high. The calcium content of cabbage per 100 grams is 90 mg, which is twice that of cabbage.
stewed tofu in small cabbage: Wash the cabbage and remove the roots, and then cut into sections; blanch a piece of old tofu in boiling water to remove the smell of beans and then cut into pieces; slice the pork; cut the chopped green onion, cut the ginger into shredded ginger, cut the dried pepper into small pieces, soak the vermicelli in warm water; add oil in the pan, add the tofu cubes 50% heat the oil, fry until both sides are golden and served; add another pan with oil. Oil, the oil temperature is 50% hot. Pour in the slices of meat. After the slices of meat are fried and changed color, pour in the onion, ginger and dried chili. After the aroma is burst, pour in the cabbage. After the cabbage is soft, pour in the appropriate amount of water, then pour in the soaked vermicelli, add a little light soy sauce to extract freshness, simmer for 3 minutes; then season, add 1 spoon of salt, pour in oyster sauce, drop a little sesame oil, stew for another minute, add a few drops of vinegar, stir evenly, turn off the heat and serve, sprinkle with coriander, and the fresh and fragrant rice!
. kale
Speaking of kale, it is mainly produced in southern , and is now edible in the north. It is rich in carotene , dietary fiber and rich vitamin C. It is also rich in calcium. 100 grams of kale contains 128 mg of calcium, which is higher than milk. The kale has a unique taste and is deeply loved by children and the elderly.
garlic kale: Remove the old roots of the kale and wash it; chop the garlic into minced garlic, and the minced garlic should be more minced garlic; add water to the pot, pour in the kale after the water boils, and then blanch it for 1 minute and then pass it in cold water; add oil in the pot, pour in the minced garlic with 50% heat, and then add a spoonful of salt, a spoonful of sugar, an appropriate amount of light soy sauce, an appropriate amount of oyster sauce, and a little water starch. Boil it and turn off the heat; pour the boiled soup on the drained kale.
. Shiitake mushrooms
Speaking of mushrooms, it has a lot of reputation, "king of vegetables" and "Mushroom Queen". It can be seen that mushrooms are extremely nutritious. They are rich in crude fiber , protein , vitamins and various trace elements , and also contain 18 kinds of amino acid . It not only contains extremely high calcium content, and every 100 grams of mushrooms contains 128 mg of calcium, but also has a substance that can be converted into vitamin D, which effectively promotes the body's absorption of calcium. Therefore, children often eat mushrooms to strengthen their brains and supplement calcium and increase immunity .
Steamed mushroom eggs: Use scissors to cut off the handle of the washed mushrooms, then put the wrinkles face up and into the plate, then beat a quail egg into each mushroom cover, then add water to the pot, put the plate containing the mushrooms into the steamer and start steaming. Boil the water over high heat and continue to steam for about 8 minutes. Then add a bowl of juice: a spoonful of salt, a spoonful of sugar, and a spoonful of spoons. Mix the tomato sauce and a large spoonful of light soy sauce evenly, then add half a bowl of water, and stir evenly again; add oil in the pan, pour in the minced garlic and stir-fry after the oil is 50% hot, then pour in the sauce we prepared, then stir while boiling, add an appropriate amount of water and starch to continue boiling, boil until the soup is sticky, turn off the heat, pour the boiled soup directly on the steamed mushrooms, sprinkle a handful of chopped green onion to add freshness, it will be delicious, delicious and beautiful, and all friends of all ages like it!
As the saying goes, "Medicinal supplements are not as good as food supplements." If you have children at home, it is recommended to eat more of these 3 vegetables in winter, namely cabbage, kale and mushrooms. They are delicious and not expensive, and is nutritious and has a meal! I am Xiaofeng. If you like the food shared by Xiaofeng, don’t forget to follow the foodie Fengzi!
This article is original by Foodie Fengzi. Welcome to follow and communicate with you to benefit everyone. There must be my teacher when we walk together~
