Hello, everyone, thank you for reading the food articles I shared, and share your experience with you. Today I want to share with you is: "It is recommended that middle-aged and elderly people eat more 4 "high folic acid" foods to enhance their physical fitness and lay a good foundation for winter! '
As the saying goes, "A person has to be soaked in a thermos cup when he is middle-aged." When a person is middle-aged, he has old age and young, and he is under great pressure, so he is prone to ignore his body. The various "parts" of the body have been used for decades, and their performance has greatly reduced, and it is time to maintain it.
The human body needs a lot of nutrients, but what people care about the most is protein , calcium, iron, vitamin C, and vitamin A. In fact, there is another very important one, that is " folic acid ".
Folic acid is very important to the human body, especially for middle-aged and elderly people. Timely supplementation of folic acid has these benefits, which can prevent Alzheimer's disease , improve anemia , reduce the risk of cardiovascular disease, which is very beneficial to health.
Many middle-aged and elderly people take folic acid tablets to supplement, and a folic acid tablet is only 0.4 mg, which can actually be easily obtained through food. Everyone knows that "medicine supplements are not as good as food supplements". It is recommended that everyone eat more 4 "high folic acid" foods to enhance physical fitness and improve immunity, and lay a good foundation for winter.
(the following folic acid content is calculated per 100 grams)
4, broccoli -210 micrograms, that is, 0.21 mg
Recommended food—-[ vegetarian fried broccoli ]
Prepare 1 broccoli, 5 fresh mushrooms, 2 carrots, half a scallion, salt, light soy sauce, oyster sauce, chicken essence, starch.
①Break the broccoli into small pieces, wash it, boil water with a pot, add a spoonful of salt, pour in the broccoli and cook for 3 minutes, cook until it is broken and remove, and cool with cold water.
② Peel the carrots and slice them, and also put them in a pot and blanch them until they are dried. Wash the fresh mushrooms and cut them into pieces. Blanch them in a pot until they are dried. Cut the scallions and scallions. Boil the oil in the pan, add chopped green onion and stir-fry, pour in broccoli, mushrooms, and carrots, and stir-fry over high heat for 1 minute.
③Add appropriate amount of salt, light soy sauce, oyster sauce, and chicken essence, stir-fry over high heat for half a minute to taste, stir the starch and water evenly, then pour it into the pot, and the soup is rich and it can be used.
, Spinach - 210 micrograms
Recommended food - [Spinach mixed with vermicelli]
Prepare 1 handful of spinach, 1 bowl of peanuts, 4 eggs, 1 piece of vermicelli, 1 carrot, salt, light soy sauce, balsamic vinegar, garlic cloves, green onion, cooked sesame , chili oil, white sugar.
① Put peanuts in cold pot and stir-fry over low heat and serve. Beat the eggs into a bowl, add appropriate amount of salt and stir well, heat the oil and put it in the pan, spread it into egg skin, and then cut it into shreds of eggs.
② Add water to a boil in the pot, add vermicelli cubes and cook for 1 minute, remove and drain. Peel the carrots, wash them and wipe them into thin strips. Clean the spinach, put the boiling water in the pot and blanch it for half a minute, then remove the cold water, and finally squeeze the water dry.
③Cut chop chopped green onion and minced garlic into a bowl, splash it with hot oil, add salt, light soy sauce, balsamic vinegar, sugar and chili oil and stir well. Put spinach into a bowl, add carrots, vermicelli, eggs, peanuts, pour the sauce and mix well.
, Cabbage - 240 micrograms
Recommended food - [ Dry pot hand-teared cabbage ]
Prepare half a cabbage, 3 dried peppers, 1 small piece of pork belly, 1 small piece of ginger, 3 garlic cloves, salt, light soy sauce, balsamic vinegar, pepper, starch.
①Tear off the outermost layer of cabbage, tear the leaves into large pieces with your hands, soak them in clean water for 10 minutes, wash them and drain them. Cut pork belly into thin slices and use bacon, which is also more unique in flavor.
② Add light soy sauce, pepper, cooking oil and starch to the pork belly, mix well and marinate for 10 minutes. Slice ginger and garlic and cut dried pepper into pieces. Boil water in the pot, put cabbage in the water after it boils, blanch it for 20 seconds, and remove it, drain the water.
③Add appropriate amount of oil into the pot, heat it up and add slices of ginger, garlic, and dried chili, stir-fry after stir-frying, pour in pork belly, stir-fry until the meat is fragrant, add light soy sauce and dark soy sauce to color, pour in cabbage and stir-fry for 1 minute, add light soy sauce, balsamic vinegar, salt, and chicken essence to taste, stir-fry evenly.
, Pumpkin - 267 micrograms
Recommended food - [Steamed pumpkin with red dates and lily]
Prepare 1 piece of old pumpkin, 1 handful of dried lily, 1 handful of red dates and 1 handful of rock sugar.
①Old pumpkin is sweeter and softer. After peeling, wash it clean, remove the inner flesh, and cut it into wide strips. Soak the lily in clean water for 2 hours, soak it softly and wash it clean. You can also use fresh lily. Wash the red dates and remove the pits.
② Place the pumpkin strips around the plate, put lilies and red dates in the middle, and then add a handful of rock sugar. Add water to boil the steamer and put it in the steamer for 15 minutes.
③ Take out the plate, pour the water from the plate into the pot, add appropriate amount of water and starch to thicken it, and finally pour the sugar water on the red date lily pumpkin. It is soft, glutinous and sweet, and is particularly delicious.
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