Sanfu Tian, it is recommended that middle -aged and elderly people: eat these 5 high -protein foods, strong energy

Under the high temperature climate like Sanfutian, the protein metabolism in the human body accelerates and the energy consumption increases, which causes negative nitrogen balance. At this time, the human body should supplement enough protein in time while supplementing moisture and electrolytes. Protein is one of the three most important energy nutrients of the human body. Successive high -quality protein can ensure good resistance, especially middle -aged and elderly people with weak bodies. Today, we will share 5 common high -protein foods in life, supplement nutrition and physical strength, and easily spend the three volts.

chicken breast

The protein -rich and healthy ingredients, then chicken breasts become the first choice. The protein is easily absorbed by the human body, and the calories are very low. Chicken breasts are also often eaten by many fitness weight loss people.

Broccoli chicken breast meat cake

[Ingredients]: The right amount of broccoli, the right amount of chicken breasts, the right amount of carrots, 1 spoon of salt, 1 spoon of raw soy sauce, 1 spoon of oyster sauce, a small spoon of starch, a little pepper, a little pepper, a little pepper, a little pepper, a little pepper, a little pepper, a little pepper, a little pepper,

【practice】:

1. Peel the carrots and cut into pieces. Wash and cut the broccoli. After boiling the water in the pot, cook for 2 minutes. After simmered the water, control the water and break it with the cooking machine.

2. Stir into mud with a cooking machine, add oyster sauce, salt, pepper and starch, stir and marinate for 10 minutes.

3. Add the chicken breasts to broccoli and carrots and mix well. Put on disposable gloves. Take an appropriate amount of meat mud and rub it into a ball and press it gently.

4. Heat less oil in the pan, add chicken breasts and meat pie for a small heat, and you can turn over and fry the other side for about 3 minutes.

Rotten bamboo

Bamboo is generally made of soybeans. It is the most nutritious among all soy products. It is called "the 荤". It has a strong scent of bean and has a unique taste. It contains a rich protein and is 10-30 times higher than the soy milk. It can supplement the protein required by the human body and has high nutritional value.

Soy sauce steamed bamboo

[Materials]: Moderate amount of bamboo, 2 spoons of soy sauce, 1 spoon of sesame oil, minced garlic, appropriate amount of onion,

【practice】:

1. Put the yuba into a paragraph, then soak it in warm water for more than 1 hour, and then turn it occasionally to ensure that the yuba is completely softened;

2. Put it in the plate after draining the bamboo, apply the soybean paste evenly on the yuba, pour a little sesame oil, and sprinkle with minced garlic;

3. Stir the yuba and all seasonings well, put it in the boiling steamer for 15 minutes on high heat, and sprinkle with green onion.

egg

Eggs are an indispensable nutritional supply product in life. It contains a large amount of vitamins and minerals and high -quality proteins. Each egg can provide about 15g of protein. And the amino acid structure of protein in eggs is similar to the human body, which is easy to digest and absorb the human body. It is an ideal food choice for supplementing protein.

Fragrant Tea Egg

[Ingredients]: Moderate amount of eggs, 15 grams of black tea, 5 spoons of raw soy sauce, 2 spoons of old soy sauce, 2 octagonal, 1 slices of fragrant leaves, 1 cinnamon, 1 spoon of sugar, 1 spoon of salt 1 spoon of salt, 1 small spoon of salt

【practice】:

1. Wash the eggs with water, cook the cold water pot for 8 minutes, cook the eggs and pick up the cold water again.

2. Use a small spoon to knock out the crack gently. It should be uniform, and it tastes uniform.

3. Add water to the soup pot to ensure that the amount of water can not be over eggs, and then pour tea soy sauce, sugar, salt and various spices into the pot. Cook on high heat and turn it on low heat for 20 minutes to release the taste of the spice;

4. Then put the eggs in the pot and cook for 25 to 30 minutes to turn off the heat. You can remove it and let it cool. If you want to taste it more, soak it in the pot for 4 hours and complete it.

Fish

Fish also belongs to high-quality animal proteins. The protein content is usually about 15%-25%, especially suitable for middle-aged and elderly people. Compared with other meats, the fish is delicate and easy to digest, tastes delicious, and tastes excellent. Eating fish often can supplement protein, unsaturated fatty acids, trace elements and other effects.

Steamed Crispy Fish

[Ingredients]: A moderate amount of crispy meat, 3 spoons of raw, 1 spoon of cooking wine, 1 spoon of salt, 1 small spoon of raw powder, appropriate amount of ginger and green onions, a little pepper powder

【practice】:

1. Fresh crispy meat catfish cut into slices, wash and dry the water and sliced, add cooking wine, oil, salt, pepper, ginger, and raw powder to marinate for 10 minutes to use;

2. Put the plate and boil water in the steamer. After the water is boiled, put it in high heat for 10 minutes. The specific time depends on the thickness of the fish fillet.

3. After steaming the fire, pour the excess soup, put the green onion segment on the fish, and pour the appropriate amount of hot oil, so that the flavor of the green onion will come out, and the appropriate amount of steamed fish sauce can be seasoned.

Shrimp

Fresh shrimp contains 20%of protein, which is one of the foods with high protein content. The fat content is low and mostly unsaturated fatty acids. The meat of the shrimp is soft and easy to digest. If you often eat it, you can supplement the protein needed by the human body. For children in the development period, eating shrimp can help the body develop faster.

Tea shrimp

[Ingredients]: A moderate amount of prawns, 15 grams of tea, a little ginger, 2 spoons of soy sauce, 1 small spoon of sugar, 1 spoon of salt, 1 spoon of cooking wine

【practice】:

1. Wash the shrimp, cut the shrimp, remove the shrimp intestines with a toothpick, wash and drain the water again, add cooking wine and pickle for a while;

2. Soak Tieguanyin for a few minutes with warm water. After the tea leaves are completely dispersed, the tea leaves are removed and squeezed out of the water;

3. Put more oil in the pan and heat it, pour the medium and small fire of the tea leaves, remove the tea after the tea is crispy, and remove the tea at the bottom of the pot.4. Leave the bottom oil inside the pot, add the minced garlic and ginger, and then put the shrimp into the shrimp skin on both sides.

5. Pour the fried tea in the pan and stir fry the pot a few times until the tea flavor is full.

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