Suggestions for middle-aged and elderly people: remember to replenish 5 “life elements” in winter, so that your legs and feet will be strong and healthy, and you will survive the winter healthily
When winter comes, In the past few days, the temperature across the country has dropped sharply. After the snowstorm, the cold air in winter is more obvious. Therefore, everyone must pay attention to the health of the body, especially the middle-aged and elderly friends. As the age increases and the physique becomes weaker, health preservation is more important.
After a person is over 50 years old, his body will change in many ways, and the overall state will be worse Therefore, middle-aged and elderly friends should adjust their living and eating habits in time to ensure the normal operation of the internal mechanism and survive this cold winter healthily.
Health preservation experts pointed out that diet is very important for middle-aged and elderly people in cold winter and winter, so supplement 5 They have the reputation of “life elements”, which are very helpful for improving physical fitness.
The first type: “Calcium” element
As the age increases, especially after the age of 50, the calcium in the body will be lost There are many. Therefore, the legs and feet walk slowly, the back pain, leg cramps, and fall from time to time, and the phenomenon of wrestling fractures will be more frequent after snowfall in winter, so calcium supplementation is something that middle-aged and elderly people should do.
Calcium supplementation is imminent. Calcium tablets can be taken properly under the advice of a doctor. Of course, dietary calcium supplementation is more important it is good. Often drink some lactose-free fresh milk or yogurt, eat more calcium-rich foods, etc.
Recommended food, scrambled eggs with black fungus. This kind of combination has balanced nutrition and more calcium elements, which is especially suitable for middle-aged and elderly people.
Ingredients: black fungus, eggs, salt, very fresh, onion, ginger, garlic, pepper 1
Method: 1 Soak dried black fungus in hot water, then soak, add flour, the purpose is to clean the impurities or dust on the fungus
2 After soaking for a while, rinse several times, tear off Small pieces, spare.
3 Beat the eggs well, put them in a bowl, mix well, cut the green peppers, remove the seeds
4 in the pot Put the oil, saute the eggs, pick up, leave a little oil in the pot, saute the onion, ginger and garlic, put in the black fungus
5 Stir fry over high heat, add green peppers, stir fry Evenly, before starting the pot, add eggs
6 and then add salt, the taste is very fresh, and you can eat it. This dish has a non-greasy taste and is very suitable for middle-aged and elderly people.
“Eat proteinGood health, no worries” As people get older, they need more protein. The human body is rich in protein, the human body ages slowly, the body’s immunity is strong, and the elderly are less likely to get sick.
In life, there are many protein-rich foods, especially beans, and some high-protein foods such as fish and shrimp. You can supplement protein reasonably and healthily according to your physical condition.
Recommended food, fresh shrimp, tofu and egg soup. The combination of these kinds of food is nutritionally balanced, rich in protein, and caring for middle-aged and elderly people Excellent.
Ingredients; several fresh shrimps, 1 piece of soft tofu, 2 eggs, salt, pepper, chopped green onion, sesame oil
Method: 1. Clean the fresh shrimp, remove the head and shell, only need the meat, marinate it, add cooking wine, salt, starch
2 beat eggs Ok, put it in a bowl. Rinse the tender tofu and cut into small pieces
Chop up 3 green onions, put oil in the pan, sauté the eggs until fragrant, pick up and set aside
4 Saute shallots and ginger, put in water, put in tofu cubes, boil over high heat
5 Add fresh shrimp, cook over high heat , boil the prawns and float them.
6 Then add fried eggs, salt, pepper, green onion, sesame oil, and chicken stock.
The third type; “Potassium” element
Potassium is an essential trace element in our body, especially for middle-aged and elderly people. As we grow older, chronic diseases such as high blood pressure, unsteady legs and feet, weakness in hands and feet, and difficulty walking often appear, all of which require potassium to complete. When the human body is deficient in potassium, not only the energy and physical strength will decline, but also metabolic disorders will occur in severe cases, which will endanger health.
Potassium supplementation is the best food supplement, and eating some nutritious foods with high potassium content is the best way to protect the body. Tea, beans, spinach, celery, amaranth, sweet potato, milk, eggs, etc.
Recommended food, sweet potato and millet porridge. Sweet potatoes contain a lot of potassium, so they can be used to cook porridge. When paired with millet, they are more nutritious and easy to digest.
Ingredients: 2 sweet potatoes, some millet rock sugar
Method: 1 sweet potato, peeled, cut into thin pieces< /p>
2 Put water in the pot, put sweet potato pieces, and cook on high heat
3 After boiling, wash the millet, put Go in and cook slowly on medium and low heat
4 Friends who like sweet food, you can add a little rock sugar in it.
5 Boil the ingredients and serve immediately.
The fourth type: “iron element”
As people grow older, they need to replenish blood energy in time, so they need to supplement more iron, which has the reputation of “the treasure of longevity”.
Appropriately supplementing the body with iron can enhance blood circulation, prevent anemia, enhance the memory of the elderly, and enhance the immunity of the elderly.
Recommended recipe, fried pork liver with spinach. A combination of meat and vegetables, balanced nutrition.
Ingredients: spinach, pork liver, salt, cooking wine, starch, pepper, chopped green onion, soy sauce
How to do it: 1. Wash the pork liver, slice it, wash it with clean water, and remove the blood.
2 bunches of pork liver Marinate for a while, add cooking wine, starch, salt, pepper
3 Wash the spinach, break it apart, cut off the root and cut it into sections, set aside.
4Put oil in the pot, heat the oil and pour in the marinated pork liver, stir-fry until the pork liver changes color, take it out and set aside.
5 Scrub the pot clean, put oil, after the oil is heated, put in the spinach segment, and stir-fry over high heat
6 After the spinach becomes soft, add pork liver, stir-fry over high heat, and serve Before the pot, add salt, the taste is very fresh, chicken essence, chopped green onion.
Fifth: “Zinc” element
As people get older, their taste will change , the sense of taste has deteriorated, so it is very important to supplement the body with zinc. Appropriate supplementation of zinc can help alleviate this situation, and can also enhance one’s own immunity, promote appetite, prevent diseases, etc.
Eating some foods with high zinc content is also helpful can play a corresponding auxiliary role. The common ones are lean meat, pork liver, egg yolk and animal offal, seafood and so on.
Recommended food, steamed eggs with oysters. There is a lot of zinc in oysters, which is more nutritious and delicious when used to steam eggs.
Ingredients: oyster meat, eggs, salt, very fresh taste, sesame oil
Method: 1 Clean fresh oysters, take them out Meat, rinsed, set aside.
2 Take out the eggs, break them into a bowl, add water, add salt, and stir well
3 Pour in the eggs On a plate, put oyster meat on top. Put it in a pot and steam it on high heat
4 for about 10 minutes. After steaming, take it out, put some chopped green onion and sesame oil on it, and it will taste very fresh.
The above nutrients, life elements, are of great benefit to the health of middle-aged and elderly people. You can eat more in your life.
Of course, there are many good nutrients. You can choose the nutrients that suit you according to your physical condition, make your body healthier, and supplement multivitamins , balanced nutrition, make your body more energetic and younger.