Once a person is over 50 years old, he enters the middle-aged and elderly age, and his metabolism begins to slow down and his digestive function gradually weakens. If they eat more, they will feel uncomfortable, and they will feel tired for a long time. Obviously, their strong bodies are always entangled in the three highs, and their immunity will begin to decline. At this time, more nutrients are needed to maintain the normal operation of the body.
Many people will choose exquisite and expensive food to keep fit. In fact, if it is not fine or expensive food, it will be beneficial to health. Reasonable home cooking can also supplement nutrition for the body, stay away from the three highs, delay aging and make the body better and better. Now more and more middle-aged and elderly people pay attention to healthy eating. Here, it is suggested that middle-aged and elderly people eat more than 8 kinds of food for their own health. They are delicious, nutritious, easy to digest, adhere to a regular diet, strong legs and feet, away from the three highs!
First, miscellaneous grains. In today's society, many people like to eat whole grains, mainly corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, buckwheat, wheat bran, as well as beans and roots. Although these coarse grains taste rough, they retain many fine ingredients that are not found in flour and rice. Eating more coarse grains can stimulate defecation, strengthen metabolic function, reduce the harm of toxins to human body, regulate blood lipids, and then make the body healthy and the skin more shiny.
Recommended dish: whole grain rice
Main ingredients: rice, black rice, red beans, black beans, corn, etc. You can follow your own preferences.
Operating Steps: 1 Wash all the ingredients such as red beans, black beans, corn and black rice and soak them in advance.
2 Then wash the rice, control the moisture, put it into the rice cooker, add the soaked red beans, black beans, corn, black rice and other ingredients, add as much water as usual cooking, and press the cooking button to cook.
Second, milk. Milk generally refers to the milk of cows. Milk is rich in protein, minerals, vitamins and other nutrients, which is very beneficial to the body after eating. Milk is rich in calcium, which is beneficial to the growth of bones and teeth, especially for the elderly and some weak people. Drinking milk can delay aging and reduce the three highs. Insisting on drinking a glass of milk every day can enhance the body's immunity, and middle-aged and elderly people should ensure a certain amount of milk intake.
Recommended dishes: milk pudding
Main ingredients: milk, eggs, sugar.
Operating steps: 1 It's a little cold to drink milk in winter. Let's make it into a milk pudding. First, put sugar and water in a pot and boil them into brown sucrose, then put them in a bowl and let them cool for later use.
2 Beat the eggs for later use, add milk and sugar to the pot, heat until the sugar melts, then pour in the egg liquid and filter again.
3. Pour the filtered milk and egg liquid into sucrose, cover it with heat-resistant plastic wrap, put it in a steamer and steam for 20 minutes.
Third, eggs. Eggs include eggs laid by chickens, ducks, birds, pigeons and quails. Eggs are rich in nutrition and are a good source of high-quality protein and B vitamins. Moreover, its protein is very similar to the composition of human protein, which is beneficial to the absorption of protein in eggs. Eating eggs regularly can protect the liver, strengthen the brain, improve intelligence and protect eyesight.
Recommended dish: scrambled eggs with onion
Ingredients: eggs, shallots, cooking oil, salt, cooking wine.
Operating steps: Beat 1 egg into a bowl, add chopped green onion, salt and a little cooking wine, and stir well.
2 Add cooking oil to the pot, add egg liquid after the oil is hot, and stir quickly and evenly.
Stir-fry until the egg mixture is solidified, and then take it out of the pan and put it on the plate.
Fourth, fruit. Fruit can not only provide us with rich dietary fiber, but also provide us with rich vitamins and other nutrients. Take the most common apple as an example. It is the most practical fruit. Eating a small amount of apples every day can prevent many diseases and make people feel full. Expert research has proved that eating apples regularly can prevent cancer, because apples are rich in natural antioxidants, which can effectively remove free radicals and reduce the incidence of cancer.
Recommended dish: Steamed apples.
Ingredients: apples, red dates, osmanthus honey.
Operating steps: 1 Clean the apple, peel it, cut it into small pieces, and core it inside.
2 Put the cut apples into the dish, put the washed red dates in the middle, and pour the sweet-scented osmanthus honey.
3 add water to the steamer, bring to a boil with high fire, add apples, and steam for 10 minutes.
Five, soy products. Bean products are made from soybeans, adzuki beans, mung beans and broad beans. The nutrition of bean products is mainly reflected in its rich protein content. It also contains minerals such as calcium, phosphorus and iron, as well as vitamins and cellulose. People in the middle-aged and elderly population will inevitably suffer from osteoporosis and constipation. Eating soy products often can improve osteoporosis and relieve constipation.
Recommended dish: bean curd rolls.
Ingredients: bean curd skin, pork stuffing, vermicelli, coriander, soy sauce and starch.
Operating Steps: 1 Soak the vermicelli first, and put it on the plate for later use. Rinse the tofu skin you bought home again. If it is a big tofu skin, cut it into small pieces of the same size.
Then wrap it with meat stuffing, roll it up, put it on vermicelli and steam it in a steamer.
After steaming, a lot of water settled down. Pour water into the pot, add soy sauce and starch water to thicken, then pour it on the tofu roll and decorate with coriander.
Sixth, vegetables. Vegetables are one of the essential foods in people's daily diet. It refers to all plants and fungi that can be cooked and cooked into food. It can provide various vitamins, minerals and other nutrients needed by human body. Eating vegetables regularly can provide a variety of vitamins and mineral elements for the body, improve intestinal function and promote health.
Recommended dish: Fried vegetables with mushrooms.
Ingredients: Lentinus edodes, vegetables, edible oil and salt.
Operation steps: 1 Soak mushrooms in advance and cut them into thin slices for later use. Washing vegetables and controlling humidity.
2 pots of hot oil, add mushrooms and stir fry until the mushrooms are cut off, and add vegetables and stir fry.
Stir-fry until the vegetables are cut, add a little boiling water, cover the pot, bring to a boil, and season with salt.
Seven, fish. Fish are mainly divided into freshwater fish and marine fish, but no matter which kind of fish, it has the characteristics of tender and delicious meat and rich nutrition, and is a good source of vitamins and minerals for us. Eating fish often can make us smarter, strengthen the spleen, nourish the stomach and lower blood pressure.
Recommended dish steamed crucian carp
Ingredients: crucian carp, salt, chives, ginger, white wine, cooking wine, soy sauce, steamed fish soy sauce and edible oil.
Operating steps: Slaughter the crucian carp of 1 and marinate it in white wine for a while to remove the fishy smell.
Then, add salt and cooking wine to the crucian carp and steam it in a boiling pot.
3 Pour out the juice after the pan, add shredded onion and ginger, soy sauce, steamed fish and soy sauce, and pour hot oil out of the pan.
Eight, nuts. Nut is an edible core of a plant and an important part of the plant. Nuts are rich in nutrients, including protein, fat, carbohydrates, vitamins, trace elements and monounsaturated fatty acids. Eating it in moderation every day can lower cholesterol, protect cardiovascular system, delay aging, strengthen brain and improve intelligence.
Recommended dish: walnut peanut butter
Main ingredients: walnut, peanut, soybean, milk, rock sugar.
Operating Steps: 1 First, clean walnuts, peanuts and soybeans, control the moisture, and prepare milk and rock sugar.
2 put all the ingredients into the wall-breaking machine, you can add water and press the soybean milk button to start.
You can enjoy it in 20 minutes.
The above eight kinds of food are rich in nutrition and delicious. Middle-aged and elderly people should eat them often, and their legs and feet are strong, away from the three highs!
# The food on the table is a year # # Winter food season # # Prosperous New Year #