The hot weather will not only affect people's mood, but also affect their appetite. Especially for middle-aged and elderly friends, if they don't pay attention to their diet, it will put a certain burden on the body, which will further affect their mood and health.
What to eat in summer?
Many people may think that it is better to be vegetarian. There are so many seasonal vegetables in summer that are rich in nutrients, such as bitter melon, cucumber, tomato, loofah, eggplant, etc., which can be eaten regularly. But are vegetarian dishes always low-fat and healthy?
Recommendations for middle-aged and elderly people: If you want to live longer, you should know how to eat, eat more "3 vegetarians and 1 white", it is delicious and healthy
▶ Stir-fried eggplant
Eggplant contains protein, calcium, iron and other nutrients, and its calories are not high Yes, but if you make braised eggplant , the calories will exceed the standard.
Recommended dishes: [Sauteed Eggplant]
(1) Boil the eggplant cut into diamond-shaped pieces in hot water for two minutes, remove and drain, and prepare green and red peppers, garlic, and ginger;
(2) Heat the pot and pour oil. Saute ginger and garlic until fragrant, add green and red pepper and stir-fry for a few times, then add eggplant and stir-fry;
(3) Add oil and stir-fry for two times. After the oil dissolves, add a spoonful of water;
(4) Add salt Season, add sugar to add freshness, add water and starch to thicken the sauce after the seasoning has dissolved, stir-fry evenly and serve.
▶ Stir-fried yam
During the production process, the shredded yam not only needs to be fried, but also coated with a layer of sugar and oil mixture. Although it tastes sweet and sour and crispy, it also contains extremely high calories.
Recommended dishes: [Stir-fried yam]
(1) During the process of boiling hot water, peel yam and cut green and red peppers. Add two drops of white vinegar to the boiling water to prevent the yam from oxidizing and turning black. Blanch the ingredients for two minutes. , pour water and let cool;
(2) Heat oil in a pan, sauté ginger and garlic until fragrant, then pour in blanched yam, green and red pepper, stir-fry a few times;
(3) Pour in a little water, Add salt, sugar, chicken powder, etc. according to taste, thicken with water starch, collect the juice and serve.
▶Recommended dish [Tomato and Tofu Soup]
Tofu, known as "plant meat", not only contains iron and other elements needed by the elderly, but is also easier to absorb.
(1) Peel the tomatoes, dice the tofu, prepare chopped green onion, chopped coriander, and beaten eggs;
(2) Heat oil in a pan, sauté the chopped green onions first, then stir-fry the tomatoes until they become sandy, add water and bring to a boil , then add diced tofu;
(3) Boil the water for one minute, then add salt, light soy sauce, sugar, etc. to taste, and pour in the egg liquid;
(4) After the eggs are solidified, add water starch to thicken, and turn off the heat in about 30 seconds. Remove from the pan and add coriander.
▶ In addition to the main meal, you should also add "1 white" - milk
These three dishes are all vegetarian dishes, and the preparations are light. When you don't know what to eat, you can try these three dishes.
However, the summer diet is not entirely based on vegetarian dishes. According to the recommendations of " Dietary Guidelines for Chinese Residents " , adults should also supplement 300 grams of milk (about 1.5 cups of disposable paper cups), milk, Camel milk or other dairy products are acceptable.
And some special groups, such as children, teenagers, the elderly, etc., may need to consume up to 500 grams of milk every day. One cup in the morning or one cup in the evening is fine.
Camel milk is more suitable for middle-aged and elderly people
However, drinking milk on an empty stomach will bring gastrointestinal burden to middle-aged and elderly people. In comparison, mild camel milk is more suitable for middle-aged and elderly people.
The choice of camel milk is very important:
You can try "Suiyou Camel" from Ili, Xinjiang, It contains 18 kinds of amino acids that are beneficial to the human body, including some rich minerals such as phosphorus, potassium, and calcium. substance; in addition, it also contains vitamin D, which can promote the absorption of calcium and phosphorus in the intestines and maintain the health of middle-aged and elderly people in many aspects.
Suiyuyoutuo - camel milk powder, firmly locks in nutrients such as folic acid , taurine , probiotics, phospholipids and vitamins, which is very beneficial to the elderly strong bones, nourishing the heart and stomach ; especially For those who suffer from osteoporosis or are in urgent need of calcium supplement, camel milk powder can be used as a high-quality source of daily calcium supplement, is good for bone health.
The golden time to drink milk
The half hour before meals is a "golden" time to drink milk that is easily ignored. Some studies have found that drinking a glass of milk half an hour before the meal can effectively reduce the blood sugar response after the meal under the premise of eating the same meal.
The Food and Agriculture Organization of the United Nations also announced that in addition to vitamin C, camel milk contains unsaturated fatty acids , iron, vitamins, islet factors and other nutrients needed by the human body.
Therefore, drinking a glass of milk half an hour before a meal can effectively control the rise in blood sugar and prolong the feeling of fullness after a meal, which is beneficial to preventing obesity and stabilizing blood sugar.
