As the saying goes, "medicine is better than food." The "natural folic acid" contained in food is not only safe to eat, but also does not increase the burden on the body. There are many foods with high folic acid content in daily life, and these five foods are "the fiercest" in daily diet. You must know how to eat when you are old.
Spinach has always been called "nutrition model student", which contains many trace elements and crude fiber, especially folic acid. Spinach contains about 263 micrograms of folic acid per100g, which is a good food to supplement folic acid. How to share a spinach and egg custard?
1. Clean the spinach, remove the roots, add a small amount of salt, oil and water to the pot, bring to a boil, add the spinach, scald it for 30 seconds, take it out, squeeze it out and cut it into small pieces.
2. Beat 4 eggs into a bowl, add 30 grams of water, appropriate amount of salt and potato starch, stir well, and filter with a sieve twice.
3. After the egg liquid is beaten, pour the spinach slices into the egg liquid and stir well. Find a square bowl with a flat bottom, brush a layer of cooking oil on the inside of the bowl, then pour in spinach egg liquid, cover it with plastic wrap, prick a few holes with a toothpick, and steam it in a steamer for 20 minutes.
4. After the egg custard is steamed, turn off the fire and simmer for 10 minutes, then the pot can be served. After cooling slightly, pour out and cut into pieces. Mix a sauce and dip it in.
Fourth, pumpkins
Pumpkin is a very common food in life. Summer is light green and refreshing, and autumn is soft and sweet. It is a civilian vegetable with low sugar and high nutritional value, especially the folic acid contained in pumpkin, which contains 267 micrograms per 100 gram of pumpkin. You can eat more pumpkins in your daily diet to enhance your body's resistance. How to share a pumpkin pear soup?
1. Slice pumpkin, peel Sydney, cut in half, core and cut into pieces.
2. Add water and pumpkin slices to the pot, bring to a boil over high fire and turn to low fire 10 minute to cook the pumpkin.
3. Add pear pieces and cook for 2 minutes until the pear pieces are soft.
4. Mix water starch with water and starch, pour into the pot to thicken, add crystal sugar and medlar and turn off the heat.
Third, red amaranth
Amaranth has its own fragrance and no odor, so it is very popular. Common amaranths are dividend amaranth and green amaranth. Although there is no big difference in taste, red amaranth contains natural red pigment, and the dishes made are bright red, and the folic acid content in red amaranth is greater than that in green amaranth. Therefore, if you want to supplement folic acid, you should choose red amaranth. How to share a garlic amaranth?
1. Remove the old roots of amaranth and clean them. Put garlic in a mortar and mash it into larger particles. You can also add a section of dried pepper and chopped shallots.
2. Add a small amount of lard to the wok and heat it. Lard can remove the "elemental gas" of amaranth. When the oil is hot, add garlic, dried peppers and shallots, and stir-fry until fragrant.
3. After adding the amaranth, sprinkle some salt. After the amaranth becomes soft, add a small amount of soy sauce, sugar and chicken essence, and stir-fry evenly over high fire.
4, add a small amount of water, let the amaranth taste in the process of frying, and finally collect the juice on the fire.
Second, pig liver.
Pig liver is rich in nutrition and has always been regarded as a good product for "enriching blood". In fact, folic acid is not only rich in iron, but also the content of folic acid can not be underestimated. Every100g of pig blood contains 425 micrograms of folic acid. Eating pig blood regularly can not only replenish vitality, but also improve resistance. Share a method of stir-frying pork liver with spinach.
1. Marinate pork liver. Clean pig liver, slice it with a knife, add a little salt, pepper, cooking wine and shredded ginger, stir well, then add 1 tablespoon starch and marinate for about 10 minute.
2. Wash the spinach, remove the roots and cut into sections, add a small amount of oil and salt to the boiling water, blanch 15 seconds, remove and control the water.
3. Add cooking oil to the wok, add the marinated pork liver after the oil is hot, and stir fry until it becomes discolored.
4. Put oil in another pot, add garlic and stir fry until fragrant, then add pork liver, add soy sauce, oyster sauce, pepper, sugar and salt to taste, then add spinach and stir fry evenly, and add medlar.
First, chicken liver
Usually, the folic acid content in animal liver is relatively high. In addition to pig liver, chicken liver is also rich in folic acid. The folic acid content in 1 172 μ g chicken liver can be described as "the king of folic acid". Share a method of marinating chicken liver.
1. Wash the chicken liver with clean water, add clean water without chicken liver and a small amount of cooking wine, and soak for about 30 minutes until the chicken liver turns white. In this soaking process, water can be changed many times to release as much blood as possible.
2. After the chicken liver is soaked, put it in a boiling pot with cold water, boil it on low heat and simmer for 2 minutes.
3, change the water in the pot, add onion, ginger, cooking wine, soy sauce, salt, add boiled chicken liver after boiling, stew for about 15 minutes, and friends who like spicy food can also add some dried peppers.
4. After cooking, turn off the fire and continue to soak in the soup, so that the chicken liver will be more delicious, and it will be good to eat directly or cold.
With the increase of age, the functions of middle-aged and elderly people have declined. Compared with young people, middle-aged and elderly people need more nutrition, so they should pay more attention to their diet. To achieve a balanced diet of meat and vegetables, they should not only rely on nutrition to improve their body's resistance and immunity. Food supplement is the healthiest and most effective method.