Child, in the current 4:2:1 family structure, is undoubtedly the focus of two generations. And a child's health is what parents pay most attention to. Today, Xiao Wei will introduce several nutritious meals to parents, hoping to better help children who are in their growth phase!
Braised Tofu Jerky
What should teenagers eat to supplement calcium?
Soy products: Tofu Jerky. Tofu Jerky, made through pressing and concentrating, stands out among soy products for its calcium content. For example, the calcium content in small dried tofu can be as high as 7 times that of soft tofu. Using tofu jerky instead of meat in stir-fries can significantly increase the calcium content.
Nuts: Hazelnuts. Hazelnuts have the highest calcium content among all nuts. Every 100 grams of roasted hazelnuts contains up to 815 milligrams of calcium, which can meet an adult's daily calcium requirement. However, nuts are generally high in energy, so a small handful a day is sufficient.
Legumes: Kidney Beans. Every 100 grams of unpeeled kidney beans contain 349 milligrams of calcium, nearly twice that of soybeans. Using spiced kidney beans or preserved plum kidney beans as a snack or appetizer is a good way to supplement calcium.
Fruits and vegetables: Amaranth, Bok Choy. Many leafy vegetables are no less effective in supplementing calcium. Among them, amaranth and bok choy have calcium contents that exceed that of milk of the same weight. In addition, vegetables contain a large amount of minerals and vitamin K that help with calcium absorption. Blanching vegetables in boiling water before cooking will improve the absorption rate of calcium.
Fish: Loach. Per unit of weight, the calcium content of loach is nearly 6 times that of carp and about 10 times that of hairtail. Braised loach with tofu combines two calcium-rich ingredients, making it an excellent dish for supplementing calcium.
Seasonings: Sesame Paste. After sesame is ground into sesame paste, its digestibility is greatly improved. Eating a large tablespoon of sesame paste (about 25 grams) can provide about 200 milligrams of calcium. Sesame paste can be used as a dressing for cold dishes and a dipping sauce for instant-boiled mutton, and it is also used in pastries like flower rolls, baked cakes, and fire cakes.
Besides these, what other recipes can help teenagers supplement calcium?
Nutritional recipes for calcium supplementation for teenagers
Stir-fried Green Peppers with Eggs
Stir-fried Green Peppers with Eggs
Nutritional evaluation: Eggs contain high-quality protein and are also relatively high in calcium. Green peppers are rich in vitamin C. Stir-frying them together not only creates a beautiful color but also improves the absorption rate of calcium.
Ingredients: Eggs, pointed peppers, salt, soybean oil
Instructions: Wash the green peppers, remove the seeds, and chop them. Beat the eggs and slice the mushrooms. Heat 1.5 tablespoons of oil in a wok, add the chopped green peppers and mushroom slices and stir-fry for 1 minute until just cooked. Add salt and mix well. Then pour in the beaten eggs, drizzle the remaining oil along the side of the wok. Once the egg sets, flip it and stir-fry for another 1 minute, then plate and serve.
Tofu and Fish Stew
Nutritional evaluation: Tofu is a well-known high-calcium food. Eating 200 grams of northern tofu can meet one-third of the daily calcium requirement, which is more than drinking half a pound of milk. The rich vitamin D in fish can enhance the body's absorption of calcium. Therefore, tofu and fish stew is not only delicious but also a perfect combination for supplementing calcium and strengthening bones. It should be noted that when choosing tofu, opt for southern or northern tofu, which have higher calcium content.
Ingredients: Carp, tofu, scallions, garlic, soy sauce, salt, cooking wine
Instructions: Take the carp out of the freezer to thaw. Cut the tofu into small pieces. Chop the scallions and garlic. Add some base oil to the pot, add the carp and pan-fry over low heat. When both sides of the fish are slightly golden, add the minced garlic. Add a small spoonful of ginger paste, cooking wine, dark soy sauce, and about 2 small bowls of water. Place the tofu evenly in the soup, add an appropriate amount of salt, and simmer over low heat for about 15 minutes to allow the fish and tofu to fully absorb the flavors. Then, turn up the heat to reduce the sauce.
Sesame Paste with Spinach
Sesame Paste with Spinach
Nutritional evaluation: Sesame paste is a "treasure trove" of calcium, with 870 milligrams per 100 grams, higher than that in legumes and vegetables. The vitamin K rich in spinach is essential for bone calcium formation. Supplementing calcium while increasing vitamin K can greatly enhance the calcium supplementation effect, promoting calcium deposition in bones. Sesame paste with spinach is fragrant but not greasy, making it a perfect cold dish for calcium supplementation.
Ingredients: 250 grams of spinach, 3 tablespoons of sesame paste, a little white sesame, a little light soy sauce
Instructions: Wash the spinach, remove old leaves, and keep the roots. Dilute the sesame paste with a little hot water and mix in soy sauce (other seasonings can be added according to personal taste). Add an appropriate amount of water to a pot and bring to a boil, add a spoonful of salt (to keep the spinach roots tender). Put the spinach roots in to cook until just done, then turn to the leaves for 20 seconds.
Vinegar-Glazed Bok Choy
Nutritional evaluation: Many leafy vegetables are no less effective in supplementing calcium, and the calcium content of bok choy exceeds that of milk of the same weight. Vinegar helps convert calcium from an insoluble state to a soluble state, promoting its absorption and utilization. In addition, bok choy also contains a large amount of minerals and vitamin K that help with calcium absorption.
Ingredients: 500 grams of bok choy, 50 grams of salad oil, 4 grams of fine salt, 10 grams of soy sauce, 40 grams of vinegar, 50 grams of clear soup, 10 grams of starch water, 2 grams of minced ginger, 2 grams of minced green onion, 5 grams of peppercorn oil, 3 grams of MSG
Instructions: Wash the bok choy, cut into sections, and set aside. Heat oil in a wok, sauté the minced ginger and green onion until fragrant. Add the bok choy and stir-fry, add fine salt, vinegar, and soy sauce. Stir-fry evenly, thicken the sauce with starch water, drizzle with peppercorn oil, and serve.
Seaweed and Bean Curd Skin Soup
Nutritional evaluation: Calcium and magnesium are like twins, always appearing in pairs. The ratio of calcium to magnesium is most beneficial for absorption when it is 2:1. Bean curd skin is one of the calcium-rich soy products, and seaweed is known as the "treasure trove of magnesium elements." The two together in a soup can be considered a perfect combination for supplementing calcium and strengthening bones.
Ingredients: 1 cucumber, 2 pieces of bean curd skin, a little seaweed, half a spoonful of chicken essence, half a spoonful of salt
Instructions: Soak the bean curd skin in advance and wash it. Add a little oil to the pot to sauté the ginger slices until fragrant, add the bean curd skin and stir-fry for ten seconds, then add water and bring to a boil. Add salt, chicken essence, and seaweed, stir well and turn off the heat. Sprinkle with a little pepper.
The above is the content of the article. I hope it will be helpful to you after reading!
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