Don’t just drink milk when supplementing calcium in autumn. These 4 foods contain higher calcium than milk and are cheaper than milk.
Autumn is a harvest season and a season for the human body to nourish itself. After the hot summer, we have also survived the cold winter for health. In this cool and refreshing autumn season, many people often experience leg pain, , leg cramps, back pain and other problems. These are all manifestations of calcium deficiency in the human body. Therefore, calcium supplementation in autumn is the best season.
Middle-aged and elderly people have enough calcium in their bodies, so they can walk vigorously, but their legs do not hurt. Children have abundant calcium in their bodies, so they can grow up and get less sick. Female friends have rich calcium in their bodies and can be healthier. Therefore, calcium supplementation is something that all groups need. Calcium is called " life element ".
In the traditional impression, calcium supplementation is usually eaten or milk is consumed, but these foods are expensive. In fact, real calcium supplementation can be taken from the diet. Many foods in life have higher calcium than milk, and are the "real masters" in calcium supplementation.
Today I recommend several good foods to you. The calcium content is very good. Eat some appropriately in your diet to supplement calcium, strengthen your body, and spend autumn and winter healthily.
The first type: Shanghai Qing
This is a vegetable, also known as small rapeseed. It is the calcium king in vegetables. The calcium content is 148 mg per 100 grams. The human body eats some appropriately to meet the human calcium needs.
In addition to being rich in calcium, Shanghai Qing also has many other nutrients, and it takes a lot of care for the human body.
recommended way to eat it, jealousy and Shanghai green. The taste is more delicious and crispy when stir-fried with vinegar.
Ingredients: 1 handful of Shanghai green, onion, ginger, garlic, vinegar, salt, extremely fresh
Method: 1 Clean the Shanghai green, remove the yellow leaves, break the stems and leaves, put them in water and soak them in
2 water, add a little flour, soak them, and remove the impurities or pesticide residues on them. After soaking
3 for a while, take it out and rinse it several times, drain the water and set aside.
4 chopped onion, ginger and garlic, add oil to the pot, stir-fry onion, ginger and garlic
5, stir-fry over high heat, and after it becomes soft, add vinegar, stir-fry
6, add salt before putting it in the pot, the taste is very fresh, and oyster sauce is enough.
The second type: oil maize
Autumn is also a good time to eat oil maize vegetarian. The small oil maize vegetarian is a hidden "master" in calcium supplementation. It has more calcium than bone soup, and every 100 grams contains 70 mg of calcium. It is a small assistant for vegetables containing calcium.
recommended way to eat it, Baishang Oily Pork Vegetable. This way of eating is that the nutrients in oil and vegetables are lost less and the body absorbs them well.
Ingredients: 1 handful of oil and maize, 1 green onion, ginger, garlic, salt, and red pepper, steamed fish soy sauce
Method: 1 Clean oil and maize, cut off the roots, and break the leaves. If it is too long, you can break it from the middle and soak it in clean water. Add a little flour to remove impurities or pesticide residues
3 and then rinse it several times, drain the water and set aside.
4 Boil water in a pot. After the water boils, put the oily and maize vegetables, cook it, add a few drops of oil to the water, and the vegetables will look oily and shiny. After the leaves become soft, pick them up and control the water and place them on a plate and set aside.
6 Prepare the sauce, chop the onion, ginger and garlic, cut the red pepper into shreds, put oil in the pot, stir-fry them, stimulate the garlic aroma, pour it into a bowl, add salt, the taste is very fresh, steam the fish oil, mix evenly, and sprinkle it on the oil and maize. The simple and quick-hand white oiled pork vegetables are ready.
The third type: kelp
kelp is the cheapest seafood, and it also has a lot of calcium elements. The calcium content per 100 grams of kelp is as high as 1177 mg. It is a high-calcium food. Eat some appropriately and cares for the human body.
recommended way to eat it, kelp tofu shrimp skin soup. Three delicious foods are made together to make soup, which is nutritious and easy to make.
Ingredients: kelp, tofu, shrimp skin, pepper, salt, sesame oil, chopped green onion
Preparation: Soak dried kelp in hot water, clean it, then slice
2 tofu and cut into small pieces, prepare shrimp skin
3 Put water in the pot, boil the water, put into slices of kelp, tofu cubes, boil over high heat
4 After boiling, turn to low heat and boil the kelp.
5 Before starting the pot, add shrimp skin, salt, pepper powder, chopped green onion, sesame oil.
The fourth type: spinach
Spinach has the reputation of "nutritional model student". It also has a lot of calcium elements. It is also paired with carotene , iron elements, etc., which is very good for the human body.
reminds you that there is more oxalic acid in spinach, so blanch it before frying to remove the oxalic acid inside to prevent the appearance of stones.
recommended way to eat it, spinach and scrambled eggs. It is nutritionally balanced and delicious.
Ingredients: 2 handfuls of spinach, 3 eggs, very fresh flavor, salt, green onion
Method; 1 Wash the spinach, break the leaves open, put them in water and wash, drain the water
2 Boil water, after the water boils, put it in, blanch it, remove it, then cut it into sections of
3 eggs and beat it, add some water, mix evenly
4 Put the oil in the pot, stir-fry the eggs, remove the oil in the pot, put it in the spinach section, stir-fry over high heat, add the eggs before starting the pot, add salt, the taste is very fresh, and chopped green onion.
The fifth type: sesame paste
Autumn sesame ripening season, small sesame seeds, big nutrition. Especially it contains a lot of calcium, which is particularly caring for adults and children.
is also paired with the high-speed iron, high protein and high linoleic acid in sesame paste. Sesame paste is a master.
recommends to everyone how to eat sesame paste with calcium supplements;
1 sesame paste mixed with noodles. This way of eating is particularly fragrant and delicious.
2 sesame paste mixed with cold dishes. When making cold dishes, add some sesame paste to make the dish look good in color and taste more prominent.
3 sesame sauce. When eating hot pot, use it as seasoning with garlic paste to relieve greasiness.
The above foods are good assistants for calcium supplementation. In life, everyone can eat more, grow taller, strengthen their physical fitness, and spend autumn and winter healthily.
In addition to eating more foods high in calcium, in life, try not to eat or eat less of these three foods, as they will quietly "steal" the calcium in your body.
1Carbonated beverage . Although the taste is good, there are more phosphate in it, which affects the absorption of calcium and harms health.
2 high-salt food. The amount of salt affects the absorption of calcium into the human body and will also lead to the loss of original calcium in the body.
3 high-greasy foods. These foods not only cause obesity, but also reduce calcium absorption and cause damage to bones.
Therefore, for the sake of the health of the bones, everyone will eat a healthy and balanced diet in life. Do not eat too much and do not overnutrition, which will affect the secretion of growth hormone .
In addition, you should have sufficient rest time every day and stay up less late. Go outdoors more often, bask in the sun more, and exercise appropriately.
Mood is equally important. Try to maintain a happy mood and less sulk. In a good mood, everything is good.
