After entering the summer, the sunshine is more brilliant. We should go out to bask in the sun, exercise our bones and muscles, which is good for bones and joints. It is said that autumn and winter in the four seasons of the year are good seasons for tonic, but summer is also the best season for calcium supplementation. As the saying goes, "It is better to supplement calcium in summer than in summer". The summer sun is most conducive to calcium absorption, so "calcium supplementation" is the most easily absorbed by the human body and makes us full of energy. Especially for children and middle-aged and elderly people who are in the growth period, they need to make more calcium supplements in summer. Combined with sun exposure, it is helpful to absorb calcium, but don't go to the sun at noon. Generally, the best time for sun exposure in summer is around 10 in the morning and after 3 pm. At this time, the sun is mild and it is not easy to burn the skin, and the ultraviolet rays are not so strong. Xiaobian today recommends the following five foods and calcium supplements, which are "quick, accurate and cruel", and summer is just "nourishing bones".

First, mustard

In summer, you should eat more vegetables to supplement more vitamins and minerals your body needs. Some vegetables are high in calcium. For example, shepherd's purse is a good "high-calcium" food, which is nutritious and delicious. Every100g shepherd's purse contains as much as 230g of calcium, which is comparable to milk. You can often eat mustard to relieve tiredness and appetite. Mustard can make a lot of delicious food, such as stuffing jiaozi, steamed stuffed bun or cold salad, stir-frying and cooking soup. It is a good choice to eat mustard often, which is nutritious and delicious.

Stir-fried mustard: clean mustard and cut it into small pieces, and prepare a little garlic and pepper. If children like to eat it, don't put pepper. Pour a proper amount of oil into the pot when it is hot. Stir-fry the garlic and pepper over high fire for a while. It is very important to stir-fry the mustard over high fire. The fried mustard is not astringent in taste, full of sweetness and delicious. Just add a little light soy sauce before cooking, and season it to make it appetizing and next meal.

Second, shrimp skin

Shrimp skin contains a lot of protein and minerals necessary for human body, among which zinc and calcium are the highest. Eating shrimp skin often can strengthen brain and improve intelligence, improve memory, and relieve backache and leg cramps. Especially in the good season of "nourishing bones" in summer, shrimp skin is always available at home, and the effect of "supplementing calcium" is good as you eat it. Every100g of shrimp skin has about 99 1 calcium, which is very good. Because dried shrimps are condiments, we all add appropriate amount of dried shrimps to our food to enhance the taste and fragrance. We can easily drink a cup of pure milk with ultra-high calcium content, but we can't eat 200 grams of dried shrimps at once, so eating dried shrimps often can reduce calcium loss, and at the same time, it can "nourish bones" and make bones healthier. Shrimp skin is always in my house, and I usually add some when I cook soup. It's quite good to be surprised while drinking.

Shrimp skin and laver soup: Rinse dried laver with clear water, prepare a little chopped green onion for flavoring, rinse a small handful of shrimp skin, add two eggs, laver and shrimp skin to boil again, and then sprinkle a little chopped green onion, pepper, salt and sesame oil to taste, thus obtaining delicious shrimp skin and laver soup.

Third, milk

It's hot in summer. Drink more soup to quench thirst and relieve fatigue, such as milk. I don't want to make breakfast in the morning. It's a nutritious and delicious breakfast to take a bottle of milk and soak it in nut cereal or bread. Milk is also a food for supplementing calcium and "nourishing bones". A glass of milk can supplement 300 mg of calcium every day. Going out in the sun more can help absorb calcium from food. Milk is suitable for adults and children. You might as well buy more boxes to be trusted. There is always a shortage of milk to drink at home. You can also add milk to fruit juice or vegetables and make different flavors of food in dessert. It is also good to simply brew milk and cereal in the morning.

Soak cereal with milk: Don't panic when you get up late in the morning. As long as you have cereal at home, you can soak a bowl of cereal at your fingertips. Choose ready-to-eat cereal and pour it into the bowl, add pure milk, then pour in a proper amount of honey and mix it evenly, and then mix it with some nuts or bread you like. It is simple and nutritious to get breakfast in two minutes, and it is easy to go to work after eating.

Fourth, sesame sauce

I don't know if you like sesame sauce. Most of them are used as condiments, such as spreading sesame sauce on bread for appetizing and nutrition. You can also mix noodles or add sesame sauce to various packages, which instantly becomes delicious and is deeply loved by people. Sesame sauce is also a food with high calcium content, which is as high as 1000 mg per1000 g, far exceeding similar vegetables and bean products, although it contains calcium.

Noodles with sesame sauce: Add a little salt to the water in the pot, and then add oil to the noodles to prevent the noodles from sticking. Add cold water every time it is boiled. * * * Repeat it three times to show that the noodles are cooked. Add a little salt to taste before taking out the pot, then remove it and put it into a bowl. Add a proper amount of sesame sauce and sprinkle with chopped green onion. It looks good and delicious. Is it very simple? Friends who like sesame sauce can eat like this! Delicious and appetizing.

V. Soybean

Soybean is a regular food in my family. Although it is not eaten every day, it is necessary to eat it two or three times a week, because soybean is rich in soybean isoflavones and protein, and it also contains high calcium. Summer is a good time to "nourish bones". Reasonable calcium supplementation in summer can prevent joint discomfort and nourish the flexibility of bones. In winter, it is easier to "replenish in winter", and bones are healthy and energetic. Every100g of soybean contains 19 1 mg of calcium, which is especially suitable for growing children and middle-aged and elderly people. Soybeans can be cooked into many delicious foods, such as stewed pork ribs, stewed pig's feet, stewed chicken feet, etc., but the simplest way to eat them is to make them into soybean milk and mix them with fried dough sticks or steamed buns, which are delicious for breakfast or dinner!

Soybeans, red dates and medlar soymilk: Soak soybeans in advance, prepare a handful of red dates and a handful of medlar, rinse them, put the three ingredients together in the high-speed blender, and then pour in a proper amount of water, rock sugar or white sugar, or without sugar, depending on your own taste. Press the soymilk button for about 35 minutes to get the fragrant and delicious soymilk.

The above five kinds of foods contain relatively high calcium content, so it is recommended to buy and eat them often, and make them into foods that family members or themselves like. They taste good and have high nutrition. Remember that summer is a good time to "nourish bones", especially friends who lack calcium, so hurry up and arrange them ~

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