TOP 1: milk. Breast milk, milk powder, milk, cheese, yogurt and other dairy products have the best absorption and utilization rate. T0P2: Bean products. Recommended dried tofu, gypsum tofu (tender tofu), brine tofu and old tofu. TOP3: eggs. Egg yolk contains high calcium, and the utilization rate of calcium is also good.

TOP4 vegetables. Sesame and green leafy vegetables (spinach, rape, etc. The absorption effect is relatively poor, but the calcium content is very high. Regular consumption, intake is also considerable. T0P5: Fish, shrimp and shellfish. Some aquatic seafood such as fish, shrimp (shrimp skin), scallop and Undaria pinnatifida are also rich in calcium and can be used as dietary supplements.

Sun shrimp ring shrimp meat+egg collocation. 1. Fresh shrimp+carrot+egg white into shrimp paste. 2. Add starch and seasoning powder. 3. Stir well and put it in a paper bag. 4. Brush the pan with oil and squeeze into the shrimp paste ring. 5. Pour the egg yolk liquid in the middle. 6. Fried on both sides will do.

Spinach omelet spinach, egg and shrimp skin+cheese powder. 1. blanch the spinach and add water to make juice. 2. Filter out the residue. 3. Add cheese powder+eggs and mix well. 4. Chop the shrimps after soaking+beat the eggs evenly. 5. Brush the oil in the pan and pour in the spinach noodles. 6. Pour in the egg mixture and fry it.

Whitebait tofu soup with whitebait and tofu. 1. Whitebait+shredded ginger soaked and chopped. 2. Peel the tomatoes and dice them. 3. Cut the tofu into small pieces. 4. Sauté ed whitebait and tomato sauce. 5.+ water+tofu boiled. 6. Add seaweed and vegetables to taste before cooking.

Cheese fingers, cheese flour. 1. Cut the yam, steam it and press it into mud. 2. Stir with yeast and a little water. 3. Knead into dough and ferment quietly. 4. Rub some diced sweet potatoes and diced purple potatoes. 5. Cut into small doses. 6. 20 minutes after waking up, the fire can be steamed.

Chicken tofu balls 1. Chicken breast is mashed. 2.+ old tofu+seasoning powder. 3. Squeeze the meatballs out of the tiger's mouth and cook them in the pot. 4. Tomato sauce+water starch is mixed into juice. 5. Cook meatballs in another pot. 6. Take the juice and you can cook.

Thick egg+red egg+shrimp skin fried Undaria pinnatifida. 1. Soak the shrimp and chop it. 2. Undaria pinnatifida is soaked and chopped. 3. Soak scallops and shred them. 4. Add the prepared materials to the chicken. 5.+ carrot ト+seasoning powder, mix well. 6. Fry the omelet and roll it up.