As we grow older, the loss of calcium becomes more and more serious. Especially in winter, many elderly people will have the old problems of leg pain and leg cramps, so they should strengthen their calcium intake at this time.
When it comes to calcium supplementation, the first thing that comes to mind is drinking milk, but in fact, many foods in our daily diet contain very high calcium content. Here are a few types of calcium supplementation foods that can be eaten every now and then, so that your legs and feet are strong and your health is good.
1. kale
Carle is rich in vitamins, dietary fiber and protein , which can promote the absorption of calcium in the human body.
Recommended recipe: White-burned kale
Ingredients: kale, steamed fish soy sauce, oyster sauce, sugar
1: Rinse the kale japonica and drain the water and set aside. Cut off the older part of the root with a knife;
2: Seasoning sauce, take a bowl, add a spoonful of steamed fish soy sauce, two spoonfuls of oyster sauce, half a spoonful of sugar and three spoonfuls of water and stir evenly;
3: Put water in the pot. After boiling, add a spoonful of oil and a spoonful of salt to the pot. Blanch the kale for 3 minutes, remove it and serve it on the plate;
4: Pour oil in the pot, pour the prepared sauce into the pot, boil it and pour it on the kale;
2. Green beans
Green beans are rich in vitamin B and protein, which can improve immunity and protect blood vessel elasticity.
Recommended recipe: Green bean dregs beef
Ingredients: green beans, beef tenderloin, carrots, egg white, green onion, ginger and garlic, cooking wine, pepper powder, oyster sauce
1: Rinse the green beans with clean water, peel the carrots and cut them into small diced;
2: Put water in the pot, and after boiling, put the green beans in the pot and blanch for 1 minute and take it out for later use;
3: Wash the beef tenderloin and drain the water and cut it into diced, put it into a bowl, add half a spoonful of cooking wine, Spoon light soy sauce, one egg white
Grape well and marinate for 10 minutes;
4: Heat the pan and add oil, put the onion, ginger and garlic in the pan and stir-fry, then add carrots and diced beef together;
5: Pour the green beans into the pot, add appropriate amount of salt and black pepper and stir-fry over high heat for 1 minute and then leave the pot;
3. Tofu skin
The protein content of tofu skin in soy products is the highest, which can promote brain development and improve immunity.
Recommended recipe: Dry Fried Ring
Ingredients: tofu skin, pork, mushrooms, horseshoe, oyster sauce, cooking wine, white pepper, starch, eggs
1: Wash the pork and drain the water Cut into small pieces with a knife and then chop into minced meat;
2: Peel the horse's hooves and chop them into pieces, rub the mushrooms with salt and cut them into pieces;
3: Mix the pork, horse's hooves and mushrooms together and chop them into a bowl;
4: Add a little salt, cooking wine, light soy sauce, white pepper, oyster sauce and chopped green onion to the bowl and stir until the meat is strong;
5: Spread the tofu skin flat on the chopping board, put the stirred meat filling on the sides of the bean skin, roll the tofu skin, apply water on the corners, and roll the bean skin tightly;
6: Cut the rolled tofu roll into small pieces, pour oil in hot pan, put the tofu roll in the oil pan, fry until the tofu roll is golden and crispy, and then let it cool down and eat it;
4. Dried tofu
Dried tofu
Dried tofu is rich in protein and calcium, which can enhance the human body's immunity .
Recommended recipe: stir-fried dried
Ingredients: shiizu pepper, garlic, light soy sauce, oyster sauce, sugar
1: First cut dried shiizu into strips, wash the shiizu pepper into circles, slice the garlic, set aside;
3: Then stir-fry the dried fragrant and green peppers, add a spoonful of light soy sauce and half a spoonful of oyster sauce;
4: Add an appropriate amount of salt and sugar before leaving the pan and stir-fry for one minute;
(Orange)
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