folic acid is mentioned, many people will automatically divide it into the nutrients needed by women. In fact, men also have a demand for folic acid, especially older men. The energy of working has decreased, and the reaction is not as good as before when thinking about problems. The body is easily tired. These may be signals sent when the folic acid level is low.
As the saying goes, "Medicine supplements are not as good as food supplements." Getting folic acid from food is a good choice. Choose more foods with high folic acid content such as animal liver, green leafy vegetables, and cereals.
It is recommended that men who are 40 years old will eat more of the following 5 foods, which are high in folic acid, flexible in mind, and strong in body.
1. Chicken liver
The soft, glutinous and fragrant chicken liver is a veritable "king of folic acid". The folic acid content in each hundred grams of chicken liver is as high as 1172 micrograms, even hundreds of times higher than many vegetables. The best way to cook chicken liver is to eat it with braised taste, it tastes salty and delicious, not only suitable for men, but also for young and old.
Recommended recipe: [Fragrant braised chicken liver]
. Treatment of chicken liver: Cut off excess oil from the chicken liver, and cut off the areas where there are blood clots in the middle of the chicken liver. After all, rinse it repeatedly several times.
. After washing the chicken liver, put it in a basin and add water, sprinkle a spoonful of salt, grind it well and soak it for more than half an hour, soak the blood in the chicken liver, and then clean it after soaking. Also prepare ginger slices, scallion slices, appropriate amount of dried peppers and pepper, take a little tangerine peel and soak in water for 5 minutes to wash.
. Take water from the boiling pot, put the chicken liver into cold water, add some slices of ginger and green onion, pour in a spoonful of cooking wine, boil over high heat and cook for another 3 minutes. Turn off the heat after the chicken liver has completely changed color, skim off the foam, remove the chicken liver, rinse it with warm water.
. Put the chicken liver into the pot, add tangerine peel, dried chili pepper, pepper, a piece of cinnamon and remaining ginger slices and scallions, and then add three spoons of light soy sauce, two spoons of dark soy sauce, one spoon of soybean paste, three rock sugar, appropriate amount of salt and chicken essence. Pour in enough hot water to cover the chicken liver, boil over high heat and simmer over medium-low heat for 10 minutes. After cooking, simmer for two hours to taste.
2. Pumpkin
Golden autumn is the season for eating pumpkin. Yellow pumpkin has very high nutritional value, especially the nutrition of folic acid, which contains 269 micrograms of folic acid for every 100 grams. The best way to eat pumpkin is to steam it directly or add it to the porridge in the morning and evening meals. The nutrition in the pumpkin will not be destroyed, but can be used to fill the stomach instead of staple food, which is also very helpful to the body and skin.
Recommended recipe: [Pumpkin Red Date Porridge]
. Wash half a bowl of rice, add clean water and soak it for one hour to make it easier to cook rice. Add red dates to water for one hour. Take a small handful of wolfberry and wash it and soak it in clean water for 5 minutes.
. Add water to boil in the boiling pot, pour the soaked rice into the water, drop a few drops of oil, boil again, and cook over low heat for about 20 minutes.
. Cut the pumpkin into the flesh and peel it, rinse it, put it in a steamer, steam it for about 15 minutes and take it out, pour it into a cup and stir it into a pumpkin puree with a juicer.
. Pour soaked red dates, wolfberry and stir-fried pumpkin paste into the rice porridge, simmer over low heat for another 5 minutes, add a little sugar until melted, then turn off the heat and serve.
3. Cabbage
Green cabbage is also called "cabbage" and "kowel" in the north. The folic acid content of cabbage cannot be underestimated. Each hundred grams contains 240 micrograms of folic acid, which is better than many green vegetables. The cabbage tastes crispy and fragrant, and it can retain its texture to the greatest extent when stir-fried. Just take a few minutes to get a delicious meal, which can easily get folic acid for the body.
Recommended recipe: [Vegetarian fried cabbage]
. Tear the cabbage layer by layer into slices of appropriate size, clean and dry the moisture after tearing it.Peel and slice the garlic, and slice the scallions with a slant and cut into pieces with a slant knife.
. Add a spoonful of lard to the wok, then pour an appropriate amount of cooking oil, heat it up and add onion garlic and dried chili to stir-fry, add a spoonful of sugar and stir-fry well and melt.
. Pour the cabbage into the pot and stir-fry quickly over high heat for 1 minute. If the cabbage tastes crispy, it must be fried quickly over high heat.
. When the cabbage is fried until , pour a spoonful of balsamic vinegar, stir-fry and add a little salt and chicken essence to season, then turn off the heat and put it out of the pot.
4. Spinach
Spinach is known as a "nutritional model student". It has rich iron content and is also rich in folic acid. Each 100 grams of spinach contains 210 micrograms of folic acid, which is very suitable for men to eat more in their daily three meals. But it should be noted that spinach also contains oxalic acid, so be sure to blanch and boil before cooking, which can remove oxalic acid well, so that it tastes more secure.
Recommended recipe: [Scrambled eggs with spinach]
. Rinse the spinach, add water to a boil in the boiling pot, add a spoonful of salt and half a spoonful of cooking oil, pour the spinach into the pot and blanch it for 1 minute and remove it.
. After taking out the spinach, rinse it with cold water to restore the crispy texture. Beat two eggs into a bowl, add salt and chopped green onion, stir-fry in a pan, stir-fry and serve for later use. Another dish of shrimp skin and minced garlic is prepared.
. Pour a little oil into the pot, heat the oil to low heat and pour in minced garlic and shrimp skin and stir-fry, pour spinach into the pot, turn to high heat and stir-fry for half a minute.
. Pour the eggs into the pot, add a little pepper and appropriate amount of salt and chicken essence, stir-fry well and put it in a flavour, turn off the heat, serve it on the plate.
5. Oats
Oats are recognized as one of the "Top Ten Healthy Foods in the World" and are also the only cereal among these ten foods. They are deeply loved by many fitness people. There is no doubt about the nutritional value of oats. It contains various rich nutrients. Folic acid is one of them. There are 190 micrograms of folic acid in each hundred grams of oats. It is recommended that men have the opportunity to eat more oats, which is not only conducive to the supplement of folic acid, but also beneficial to other aspects of the body.
Recommended recipe: [Broccoli Oatmeal Porridge]
, Broccoli into small flowers, put it in a basin and add water, sprinkle a spoonful of salt, soak for 10 minutes and then wash it. Peel and wash the carrots, cut them into small diced rice, and clean the red dates, remove the date pits and set aside.
. Add appropriate amount of water to the pot, pour the diced carrots into the pot, then add red dates, cover the pot and cook over medium-low heat for 15 minutes, and pour the oatmeal into the cooking pot.
. After cooking the oats for 10 minutes, put the washed broccoli in the pot and continue to simmer over medium-low heat for about 5 minutes.
. After cooking, add an appropriate amount of rock sugar to the pot, stir and cook over low heat for two minutes. The rock sugar can be completely melted and turned off the heat. The rock sugar can also be replaced with salt and cooked into salt porridge.
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