It is recommended that middle -aged and elderly people, if conditions permit, eat 6 more natural calcium supplements, and walk like flying body sticks.

With the age of age, the elderly are more or less lossy with calcium, and it is prone to problems such as back pain. Summer is a good time for calcium supplementation. At this time, calcium supplementation is doubled. In addition to milk, in fact, many green leafy vegetables are not inferior to calcium supplementation, and the absorption rate is good. It is recommended that middle -aged and elderly people eat these 6 "high calcium vegetables". Come into calcium, let's take a look at what!

rape

Rapeseed is also called Shanghai Qing, which contains a large amount of rich trace elements. It is also a relatively relatively high calcium content. 100 grams of calcium content is about 150 mg. In addition, it also has abundant cellulose, which can reduce fat absorption and promote gastrointestinal motility. People who often constipation in summer can eat more rapeseed.

Rapeseed mushrooms

[Ingredients]: A moderate amount of shiitake mushrooms, an appropriate amount of rapeseed, 1 spoon of oyster sauce, 1 spoon of vinegar, 1 spoon of raw soy sauce, an appropriate amount of ginger and garlic, a small spoon of salt, an appropriate amount of starch water

【practice】:

1. Wash the shiitake mushrooms, cut the thick slices, open the rape, clean it, boil the water in the pot, add a little oil and salt, put the vegetables in 10 seconds to remove it;

2. Put the oil in the hot pot, pour the ginger and garlic and fry, then add the shiitake mushrooms to fry, add salt, seasoned by oyster sauce;

3. Stir -fry rapeseed, add an appropriate amount of salt, raw soy sauce, and oyster sauce to cook the pan;

4. Finally, add 2 spoons of starch water and stir fry.

Sweet potato

Sweet potato leaves are the most tender parts of the top of the sweet potato seedlings. Not only can it be eaten, but the nutritional value is also incomparable with a variety of vegetables, and it is called a vegetable queen. Among them, each 100 grams of sweet potato leaves contain 180 mg of calcium, and often consumption of sweet potato leaves also has the effect of preventing constipation and protecting vision.

Sweet potato leaf egg pancake

[Ingredients]: A moderate amount of sweet potato leaves, 3 eggs, appropriate amount of flour, a little spiced powder, 1 small spoon of salt,

【practice】:

1. Pick the sweet potato leaves and remove the roots, wash it and set aside, put it in boiling water for two minutes, remove it, and squeeze the water after the sweet potato leaves cool down and chop it;

2. Add chopped sweet potato leaves to the flour, knock into the eggs, and then add salt, season with spiced powder, stir well, add some water when the batter is too dry, and mix well.

3. The hot pot turns medium and small heat. Pour the appropriate amount of batter and spread it evenly. When the frying type is fry, turn it over, fry until golden on both sides, and cut it into a triangle.

Red amaranth

Red amaranth is a very common vegetable in the summer in the south. It is rich in a variety of minerals and is also easy to be absorbed by the human body. It contains 178 mg per 100 grams of calcium and does not contain oxalic acid. It does not affect calcium absorption. It is very suitable for the elderly. People supplement calcium.

Garlic amaranth

[Ingredients]: Affected with an appropriate amount of amaranth, 1 spoon of salt, 1 spoon of oyster sauce, moderate amount of garlic cloves,

【practice】:

1. Soak the red amaranth with light salt water for 10 minutes. Go to the old stalk to choose a small section and clean and drain the water.

2. Put the oil in the pot, stir -fry the oil 70 % hot, stir -fry until the garlic is slightly yellow, smell the garlic aroma;

3. Pour in amaranth, add oyster sauce, and salt in an appropriate amount of salt, stir fry until the amaranth is discolored.

spinach

The nutrition contained in spinach not only has many types of nutrition, but also most of the nutrition is higher than other vegetables. Therefore, it is known as the "vitamin treasure house". In addition, spinach is also a vegetable with rich calcium content, and it also has a certain effect on improving vision.

Cold spinach and egg skin

[Ingredients]: A moderate amount of spinach, an appropriate amount of eggs, 2 spoons of vinegar, a little fried peanut, 2 spoons of raw soy sauce, 1 spoon of sesame oil, 1 spoon of salt, a little white sesame seeds

【practice】:

1. Wash the spinach, boil the water and add some salt and oil, simmer the water for about 1 minute in the pot, then cool the water to cool the water, dry the water, and cut the section.

2. Sprinkle a spoonful of salt in the eggs, brush the pan with oil to heat, pour the egg liquid, shake the pan to flatten the egg skin and fry. Remove the egg skin and cut it.

3. Put spinach, egg shreds and fried peanuts together, add vinegar, raw soy sauce, sesame oil, and stir with chopsticks.

4. Sprinkle with sesame, simple fast hands.

celery

Celery is also known as drought and medicine, which is a kind of edible vegetable. In addition to containing a large amount of vitamins, celery contains higher calcium than milk. The absorption rate of calcium is much higher than milk, and it is a green choice for people to supplement calcium.

Celery fungus fry lily

[Ingredients]: A moderate amount of fresh lily, appropriate amount of celery, an appropriate amount of oyster sauce, an appropriate amount of fungus, 3 petals, a little salt

【practice】:

1. Cut the diamond -shaped section of the celery, cut off the root of the fresh lily, scatter, wash it, wash the fungus and tear it into small pieces for later use;

2. Boil the water in the pan, add a little salt and oil after the water is boiled, add celery and fungus for 1 minute and remove it for 1 minute, and then scald the lily for 20 seconds to remove it to avoid affecting the taste.

3. Small hot oil on the garlic clove, stir -fry the celery and fungus for a while after the garlic aroma, then put it in lily to continue stir -fry, add an appropriate amount of salt and oyster sauce to season;

4. When the lily becomes transparent, pour in water starch for thickening, and you can get out of the pot!

Cateria

It is a good time to eat edamame. The edamame is the best during this time. In addition to containing potassium, amino acids, protein, and dietary fiber, it has a very high calcium content. Ferd beans contain about 135 mg of calcium, which can achieve the effect of calcium supplementation for the human body.

Chilled edamame

[Ingredients]: Moderate amount of edamame, 2 tablets of star anise, 2 tablets of fragrant leaves, 5 spoons of raw soy sauce, 3 spoons of vinegar, 1 small spoon of salt, 1 spoon of sugar, 1 spoon of sesame oil, appropriate amount of dried peppers, appropriate amount of minced garlic, appropriate amount of peppercorns, appropriate amount of peppercorns,【practice】:

1. Wash it with light saline before treatment, remove the hair on the top, and cut off the head and tail of the edama to facilitate the taste.

2. Add the octagonal leaves to the pot in the pot. Add a little edible oil and salt (which can prevent the coat beans from being discolored) and boil. Pour the edama beans and cook for 5-8 minutes.

3. Put the oil after heating, stir -fry the flavor in the pan, pick out the peppercorns, and then add the minced ginger and garlic and the pepper to burst out the aroma, turn off the heat, pour the soy sauce, salt, sugar, and sesame oil and mix well.

4. Flower beans are removed and put in the plate for later use. Mix the sauce and edamame.

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