Teenage calcium supplement recipe: sesame sauce mixed with spinach
Ingredients: 250g spinach, 3 tbsp sesame sauce, a little white sesame, a little fresh soy sauce.
working methods
1. Wash the spinach, remove the old leaves and keep the roots. Add a little hot water to dilute sesame paste and add soy sauce.
2. Add an appropriate amount of water to the pot to boil, add a spoonful of salt, add spinach and cook until the roots are broken, then turn the leaves for 20 seconds.
Nutritional value: Sesame paste is rich in calcium, higher than beans and vegetables. Spinach contains vitamin K. Adding vitamin K in calcium supplementation can improve the calcium supplementation effect and promote calcium deposition in bones.
Teenage Calcium Supplement Recipe: Tofu Stewed Fish
Ingredients: carp, tofu, chives, garlic, soy sauce, salt, cooking wine.
working methods
1. Take the carp out of the refrigerator, thaw it, cut the tofu into small pieces, chop the onion and garlic, put the base oil in the pan, fry the carp with low fire until both sides of the fish are slightly Huang Shi, and add the minced garlic.
2. Add a spoonful of ginger, cooking wine and soy sauce, and add about 2 small bowls of water; Put tofu into the soup evenly and add some salt.
3. Simmer on low fire for about 15 minutes, let the fish and tofu fully taste, and then collect the juice on high fire.
Nutritional value: Tofu is a high calcium food, and fish is rich in vitamin D, which can accelerate the absorption of calcium by human body. Stewed fish with tofu tastes good, and it is a calcium supplement recipe.
Teenagers' Calcium Supplement Recipe: Laver Yuba Decoction
Ingredients: cucumber 1 root, 2 yuba, a little laver, half a spoonful of chicken essence and half a spoonful of salt.
working methods
1, yuba is boiled in water, washed, added with a little oil, heated, fried with ginger slices, added with yuba for more than ten seconds, and boiled with water.
2. Add some salt chicken essence and laver, mix well, turn off the fire and sprinkle with a little pepper.
Nutritional value: when the ratio of calcium to magnesium is 2∶ 1, it is most beneficial to the absorption and utilization of calcium. Yuba is rich in calcium, and laver contains magnesium. When they are used together to make soup, they can supplement calcium and strengthen bones.
Nutritional collocation of calcium supplementation for teenagers
Beans: kidney beans. Every100g of kidney bean with skin contains 349 mg of calcium, which is nearly twice that of soybean. It is a good way to supplement calcium by using spiced kidney beans and plum kidney beans as snacks or appetizers.
Fruits and vegetables: amaranth, rape. The calcium supplement effect of many green leafy vegetables is not inferior, among which the calcium content of amaranth and rape exceeds that of milk with the same weight. In addition, vegetables contain a lot of mineral elements and vitamin K, which contributes to the absorption of calcium. Blanch vegetables with boiling water before cooking, and the absorption rate of calcium will be better.
Fish: loach. Under the same weight, the calcium content of loach is nearly 6 times that of carp and 10 times that of hairtail. Misgurnus anguillicaudatus and tofu, two calcium-rich ingredients, are combined into one, which is definitely a calcium-supplementing dish.
Seasoning: sesame sauce. After sesame is ground into sesame paste, the digestibility is greatly improved. Eat a tablespoon of sesame paste (about 25g), which contains about 200mg of calcium. Sesame sauce can be used to make cold dish sauce, instant-boiled mutton sauce, and can also be used in cakes such as flower rolls, pancakes and fire.