It is a natural calcium supplement in summer. The calcium content is higher than that of milk. It is suitable for all ages.
It is a natural calcium supplement in summer. The calcium content is higher than that of milk. It is suitable for all ages.
In hot summer, in addition to preventing heatstroke and cooling down, dietary calcium supplementation is very important. Summer is a good time to supplement calcium. In addition to reasonable sun exposure, dietary conditioning is also very necessary.
Calcium supplementation is not only the privilege of children, but also very much needed by middle-aged and elderly people. When people get older, they lose more calcium and are prone to osteoporosis, fractures and other problems. Therefore, calcium supplementation for middle-aged and elderly people cannot be ignored.
For children who are in the process of growth and development, calcium supplementation can help them grow taller, be in good health, and be less sick.
Summer is the season when all kinds of vegetables, melons and fruits are ripe and marketed. Eating some seasonal food is good for your health. Today, I would like to recommend several foods that are very suitable for calcium supplementation in summer. The calcium content is higher than that of milk. It is suitable for all ages. Let’s learn together and cook for family and friends.
Type 1: Amaranth
Amaranth is a seasonal vegetable in summer. It is not only cheap, but also has high nutritional value! As the old saying goes, "May amaranth is at the right time, and July amaranth is not exchanged for gold."
Amaranth is a "high calcium" vegetable that cannot be missed! The calcium content is as high as 178 mg/100 g, which is 1.5 times that of milk. Therefore, in life, eating some properly can supplement calcium, promote growth and development, and strengthen bones.
In addition to the high content of calcium, eating some amaranth properly can also protect the cardiovascular and cerebrovascular and help regulate blood pressure. Help reduce the risk of Alzheimer's disease.
In the diet, amaranth can be eaten in various ways, such as stir-frying, making soup, and salad. It is a good food.
The easiest and most delicious way to eat is to make a garlic amaranth with garlic to keep the color of the amaranth fresh and avoid the loss of nutrients.
Practice: 1. Wash the amaranth, remove the old leaves, roots, break off the sections, and drain the water for later use.
2 Cut the garlic, and cut the onion and ginger.
3 Heat the pot, put in the amaranth, remove the water inside, slump until it is cooked, then take out
4 Put oil in a pot, sauté the onion, ginger and garlic until fragrant, add the softened amaranth, stir fry over high heat, add salt before starting the pot, and the taste is very fresh.
The second: Shanghai green
This kind of dish is generally called Shanghai Qing in Hubei. Different tofu names are called differently. It is also called pickled vegetables, small rapeseed, and novice vegetables. It looks like it is also big, with thick stalks.
Shanghai green is a green leafy vegetable, but it has a very high calcium content. Every 100 grams of rapeseed contains 108 mg of calcium. The calcium content is comparable to that of milk, but its price is cheaper than milk. Inexpensive, you can eat a little every day!
As for the way of eating Shanghai green, the best way is to stir-fry it with vinegar. It can better absorb the calcium in Shanghai Qingli.
Practice: 1. Wash Shanghai Qing, the leaves are big, you can break them into two sections
2 shallots, ginger and garlic, cut into pieces, cut a dried red pepper
3 Put oil in a pot, sauté onion, ginger, garlic, dried chili, put in Shanghai green, stir fry over high heat
- After the color has changed, prepare the pot, add a little vinegar, salt, the taste is very fresh, and oyster sauce can be used.
The third type: black beans
Black beans are a kind of five grains. In addition to being rich in protein, they also contain a lot of calcium. Rich calcium is an excellent source of calcium for the body. After eating, the elderly can enhance immunity, prevent and reduce high blood pressure. Children eat to keep fit.
Recommended delicious way to eat in summer, three bean soup. Three kinds of beans, black beans, mung beans, and red beans are cooked together to make the soup more balanced.
Practice; 1 Soak the beans in warm water in advance, so that they can be boiled when they are cooked. Soaking for a longer time can save cooking time.
2 Add water to the pressure cooker, put in three kinds of soaked beans, and press on high heat
3 After steaming, turn to low heat and press for 3 minutes.
4 After the gas is exhausted, open the lid, add a little rock sugar, and the taste is even better.
Fourth: edamame
Edamame is a summer favorite. Edamame with beer, the more you drink, the richer you get.
Fresh edamame is also high in calcium content. Every 100 g of tender edamame contains 135 mg of calcium. If you eat it properly, you can supplement calcium and keep your body healthy.
How to cook edamame so delicious? A little trick for you:
1 Before cooking, cut both ends of the edamame to make it easier to taste
2 Add a few red peppers to the water to make the edamame easy to taste, spicy and refreshing taste is tempting
3Before cooking, be sure to add enough water at one time, do not add water in the middle of the cooking process
4 After the edamame is cooked, soak it for a while, do not take it out in time.
5 When cooking, do not cover the pot to keep the edamame green.
I recommend a new way to eat edamame, fried edamame with loofah, refreshing, not greasy, and good taste.
Practice; 1 edamame thin shell, as long as the beans inside. Try to buy tender edamame beans.
2Boil water in a pot, put in the edamame, put it into the boiling water and scald it in a soup pot, then take it out and set aside.
3 Peel the loofah, slice and set aside.
4 Put oil in a pot, saute onion, ginger and garlic until fragrant, put in loofah, stir fry over high heat, add edamame, stir fry evenly
5 Before starting the pot, add the thickening juice, add salt, and serve.
fifth; okra
Okra is a seasonal vegetable in summer. It looks slender and has juice inside when cut.
Okra is rich in nutrients and has the reputation of green ginseng. The calcium content in it is also particularly high, which is better than that of milk, and the absorption rate of calcium is 50-60%, which is twice as high as that of milk, so okra is also an ideal source of calcium.
When buying okra, try to buy a smaller size, the smaller the more tender, the length of 5~10 cm is the best. Gently squeeze it with your hands, it doesn't feel hard, and it is better to have a little toughness. The harder the okra, the older it is, remember!
Recommend the delicious way to eat okra, okra dipping sauce. The practice is simple, and the nutrition is not lost.
Practice; 1 Wash the okra, boil water in the pot, after the water boils, put the okra, add a little salt
2 Cook for about 3 minutes to remove the astringency of the okra.
3 Remove the okra and put it in cold water to cool.
4 Remove the head of the okra, put it on a plate, and put the rest of the okra on the plate
5 Prepare a little seasoning, chop the onion, ginger and garlic, put it in a bowl, add a little bean paste to make a dipping sauce
6 Serve directly on the table for dipping
The sixth type: sesame paste
Tahini is a kind of food made from sesame seeds, and it is also an indispensable seasoning in the kitchen. It is the best partner to eat hot pot.
Tasty tahini is rich in calcium, with 1057 mg of calcium per 100 grams of tahini. The human body eats some properly, which can meet the calcium requirement of a day, which is very beneficial to the development of bones and teeth. It is recommended to eat 10 to 20 grams per day.
Sesame paste is generally thicker, how to dilute it when eating?
1 Dilute with water. It is recommended to use about 2-3 times of water, the diluted sesame paste is just right, not thick or thin
2 Dilute with oil. Tahini is about 3 times as much as oil.
Recommend the best and simple way to eat sesame sauce in summer, sesame sauce mixed with noodles, simple and convenient, delicious and delicious. The thick sesame fragrance, sticky feeling, it smells good in the mouth. See below for specific practices;
Practice: 1 Prepare sesame paste, the ratio of water and it is 2:1, mix well, add an appropriate amount of minced garlic and chopped green onion, salt, monosodium glutamate, sugar, and soy sauce to taste, then 1 tablespoon of chili oil, 1 tablespoon of mature vinegar, put It is thoroughly mixed and set aside,
- Boil water in a pot and place the strips below.
3 After the noodles are cooked, pick them up and put them in cold water to cool them down. The taste will be stronger.
4 Pick up the noodles, put them into a large bowl, add shredded cucumber, shredded carrots, add sesame paste, and mix well. The sauce is delicious, and the taste is strong and refreshing.