After entering the elderly stage, due to slowing metabolism and weak digestive function, people often have a partial diet, especially like to eat some porridge and steamed buns. Although these foods are easy to digest, they have a high starch content and are single-nutritional. Eating too light foods will reduce physical fitness. For older people, they should have a diversified diet. It is recommended to eat less steamed buns and white porridge and eat more of these three things. They will have strong legs and feet and have enough energy to lay the foundation for autumn and winter.
. High-calcium foods
Calcium is an essential nutrient for the human body. For the elderly, calcium is also needed to supplement calcium to improve osteoporosis . Many foods contain a lot of calcium, such as milk, kelp, sesame , tofu, etc. Take tofu as an example. Tofu is known as "plant meat". The calcium content of 100 grams of tofu can reach 164 mg. Two small pieces of tofu can meet the daily calcium needs. It is fresh, fragrant and smooth, and even the soup is delicious.
shiitake mushroom minced meat tofu
[Ingredients]: tofu, appropriate amount, pork, appropriate amount, mushrooms, 2 spoons of oyster sauce, 1 spoon of cooking wine, 1 spoon of dark soy sauce, 2 spoons of light soy sauce, 1 teaspoon of sugar, garlic onion, garlic Appropriate amount,
[Method]: 1. Soak the dried mushrooms in water and then cut them into powder, chop the pork, and blanch the tofu in advance if there is a fishy smell, set aside;
. Put oil in the pot, pour in the garlic and stir-fry, stir-fry the minced meat and change the color, then add diced mushrooms and stir-fry the fragrant;
. Add boiling water to the pot, add cooking wine, oyster sauce, light soy sauce and sugar to adjust the color (if you think the color is light, you can add a little dark soy sauce)
. Pour in small pieces of tofu, stir evenly, cover and simmer over low heat for 3 to 5 minutes, and the tofu is fully flavored.
2. High-protein food
Enough high-quality protein can maintain normal metabolism and ensure good resistance. Especially for middle-aged and elderly people with weak bodies, eat more foods rich in protein , including fish, shrimp, eggs, beans, etc. Shrimp contains several to dozens of times the protein of fish, eggs, and milk. It does not require any technology. You won’t feel tired of eating five at one go.
Delicious shrimp cake
[Ingredients]: Fresh shrimp, appropriate amount, a little onion, a little salt, 1 teaspoon of light soy sauce, 1 teaspoon of starch, a little pepper,
[Method]: 1. Remove the shrimp shells, shrimp intestines, rinse the fresh shrimp, use kitchen paper to suck the water of shrimp , and use knife to beat the shrimp or chop the back of the knife. Leave some large particles to make it taste good.
. Add salt, light soy sauce, pepper and starch to the point where the shrimp paste is beaten clockwise until there is no dry powder, until the tendon is added, and then repeatedly beat in a bowl for 3 minutes to make the shrimp paste easy to clump and not disperse.
. Heat the pan and pour the oil on low heat, spread it into small round shrimp cakes. After the shrimp cakes change color, turn over;
. Fry until both sides are cooked and golden. If the fry is not good, add some water.
. High potassium food
Potassium is a necessary nutrient in the human body, which helps maintain the normal function of the body's muscles and nerves. If potassium is lacking, it will make people feel weak and exhausted. Therefore, in daily diet, you should eat more potassium-rich foods, such as bananas, potatoes, and seaweed, so that you can be full of vitality and more energetic. Take a three-liang potato as an example. The potassium content is equivalent to 4 bananas. The potatoes are made into mushrooms, which are smooth, slick, slick, delicious and beautiful.
potato mushroom
[Ingredients]: Potatoes, appropriate amount, light soy sauce, 1 spoon of oyster sauce, tapioca flour Appropriate amount, minced garlic, appropriate amount, 1 teaspoon of sugar, 1 teaspoon of salt, millet pepper A little,
[Method]: 1. Wash and peel the potatoes and cut them into thin slices, put them in a pot and steam for 15 to 20 minutes. After the potatoes are steamed, press them into mashed potatoes;
. Add a little salt and an appropriate amount of tapioca flour to knead them into a ball. tapioca starch should be added in a small amount and multiple times according to the water of the potatoes, and knead them into a non-stick dough;
. Take an appropriate amount of dough, knead them into a smooth small ball, flatten them slightly, and then press the shape of a mushroom with the mouth of the beer bottle. Then put it in the pot and steam it in water for 15 minutes, and steam the "mushrooms";
. Heat the oil in the pan, add minced garlic and millet pepper to stir-fry until the aroma is low heat, then add light soy sauce, salt, oyster sauce, sugar and 1 bowl of water to boil over high heat, pour in potatoes, mushrooms and cook until the juice is harvested, sprinkle with chopped green onion.
