Women are old, and they usually eat these 6 kinds of dishes, rich in natural folic acid, and are more younger

Sanfu Tian, ​​with a lot of sweat and consumption, the more at this time, the more testing the human body's immunity. In addition to adjusting diet reasonably, we need to eat more folic acid -high ingredients. Folic acid is one of the B vitamins. Not only is it very good for pregnant women, and women with older women can increase their resistance and enhance their physique. Because vegetables contain more natural folic acid, I suggest women to eat these 6 kinds of folic acid -rich vegetables, which are highly nutritious and more young.

1 type: cabbage

Vermites are also known as cabbage. It is the most important vegetable in the West. Its moisture content is about 90%high. The nutrients are very rich. About 240 micrograms, which can supplement energy for the body.

Recommended recipes -cabbage fans

[Ingredients]: A moderate amount of fans, a moderate amount of cabbage, a spoon of oyster sauce, a little millet pepper, 2 spoons of raw soy sauce, a moderate amount of garlic, 2 spoons of old soy sauce, a little salt

【practice】:

1. Fans are soaked in warm water in advance, and there is no hard heart in the fans. Pour excess water out before frying. Wash the cabbage, drain the water shredded and set aside;

2. Hot oil in the pot, add minced garlic and pepper, add cabbage and stir -fry, stir -fry until the cabbage is discolored and softened;

3. Add fans with removal of water and stir -fry. Add soy sauce, old soy sauce, oyster sauce, sugar, and stir -fry with chopsticks on high heat.

4. Pour in a small bowl of hot water and simmer to collect the juice to make fans and cabbage more flavorful.

The second type: spinach

Spinach, also known as ripples and red root vegetables, is known as the "vitamin treasure house" because of its abundant vitamin content, followed by the high content of folic acid. The content of folic acid per 100 grams of spinach is as high as 347 micrograms. Vegetables.

Recommended recipe -spinach chicken cake

[Ingredients]: A moderate amount of spinach, an appropriate amount of eggs, an appropriate amount of salt, a small amount of oil, a small spoon of starch,

【practice】:

1. Wash the spinach, add a little salt and oil to the water, cook in boiling water for 3 minutes and simmer for water, remove and cut it into small pieces for later use.

2. Put the eggs into the bowl, add a little starch and salt evenly, and add warm water to mix with the ratio of egg liquid and warm water 2: 1.

3. Mix the cut spinach and evenly set aside.

4. Prepare the container, brush a thin layer of oil on the bottom of the container, pour into spinach eggs, cover with plastic wrap, and poke a few small holes with a toothpick.

5. After the steamer is boiled, put it in the steam for about 15 minutes. Until the spinach chicken cake is cooled and cooled, take it out and cut it into a thick piece.

3rd: broccoli

The nutritional ingredients of broccoli are the first of similar vegetables. Not only are they high, they are also very comprehensive. They are known as the "vegetable crown". Broccoli also contains rich folic acid. Every 100 grams of broccoli contains 120 microf folic acid, and its dietary fiber can also prevent constipation.

Recommended recipe -broccoli shrimp stir -fry rice

[Ingredients]: A moderate amount of rice, appropriate amount of fresh shrimp, appropriate amount of broccoli, 1 spoon of salt, 1 spoon of oyster sauce, minced garlic, a little pepper, a little pepper,

【practice】:

1. Wash the broccoli into a small flower, drip a few drops of oil in the pot and boil a little salt. The broccoli is sprinkled in the pot for 1 minute to break the water, and the broccoli flowers are removed and drained.

2. Remove the shrimp and remove the shrimp, then cut the shrimp into small grains, and marinate it in a little salt and pepper;

3. Hot oil in the pot, stir -fry the garlic, then stir -fry the shrimp until the color change is removed;

4. Put it in an appropriate amount of oil, pour it in the rice with small heat and stir fry for 1 minute, and try to stir -fry the rice as much as possible.

5. Stir the chopped broccoli and stir -fry shrimp. Add oyster sauce and salt to season. Stir fry a few times to get out of the pot. It is very fresh and non -greasy.

4th type: asparagus

Asparagus is undoubtedly a small fresh in the vegetable industry. It is eaten with tender stems. The texture is tender. It is rich in a variety of amino acids, proteins and vitamins. The content of folic acid is quite considerable. 100g asparagus contains 190 micrograms of folic acid. In the season of Futian, a plate of chilled asparagus is appetizing.

Recommended recipes -cold -mixed asparagus

[Ingredients]: Affordable amount of asparagus, 2 spoons of fresh soy sauce, 1 spoon of vinegar, 1 spoon of oyster sauce, a little sugar, a little salt, an appropriate amount of garlic, 1 spoon of sesame oil

【practice】:

1. Wash the asparagus and cut off the old root. After the water and salt are boiled in the pot, cook the asparagus for about a minute. After the discoloration is turned on, remove the cold water and set the plate.

2. Chop the garlic into garlic, put it in a small bowl, put the appropriate amount of oil in the wok, boil the oil, and then pour it in the bowl to stimulate the fragrance. Add soy sauce, oyster sauce, salt, vinegar, sugar and sesame oil to stir well;

3. Then pour the ingredients with asparagus, simple and delicious appetizer.

5th type: lettuce

Lettuce is also called Qianjin Cai and Lettuce. Its edible part is its tender stems and leaves, and it is also one of the good sources of folic acid. It can be fried, cooled, and soup with lettuce. It is very delicious.

Recommended recipe -egg fungus fried lettuce shredded

[Ingredients]: A moderate amount of lettuce, an appropriate amount of eggs, 1 spoon of oyster sauce, a small spoon of salt, a moderate amount of dry fungus, a moderate amount of garlic,

【practice】:

1. Soak the fungus in advance, wash and cut the filaments, peele the lettuce, add a little salt and mix well, marinate for about 20 minutes, marinate the lettuce, filter the water;

2. Put the eggs into the bowl, put a little salt and stir well, add an appropriate amount of oil in the pan, add the eggs in the pan and fry into the egg skin, and then cut it into the egg shreds; Hot garlic slices, add lettuce and fungus and stir -fry until the lettuce becomes green.

4. Add the egg shreds and stir -fry evenly.

6th type: cauliflower

Cauliflower, also known as cauliflower, belongs to the genuine flower family. It is rich in various vitamins, dietary fiber and minerals. It contains 93.3 micrograms per 100 mg. It is high -fiber and low -calorie ingredients.

Recommended recipe -eggplant cauliflower

[Ingredients]: Moderate amount of cauliflower, moderate amount of tomato, 3 spoons of tomato sand, onion ginger and garlic, 2 small spoons of sugar, a little salt

【practice】:

1. Wash the cauliflower into small petals, boil water in the pot, blanch the cauliflower into the pot for 1 minute, and remove it and drain it. The time should not be too long;

2. Cut a cross with a knife on the top of the tomato. After boiling with boiling water for 1 minute, remove the skin and unveil the skin.

3. Pour the bottom oil in the pot to heat, add ginger and garlic to sauté, then pour the tomato and stir fry, add a little water, add the tomato salad, a little salt, sugar, and slowly boil the sticky.

4. Pour in the cauliflower and stir-fry evenly, cover the medium heat for about 2-3 minutes. After the tomato cauliflower is completely flavored, sprinkle with green onion.

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