When people get older, they don't eat much, but an elderly couple living together can eat in small portions, but they must eat a wide variety of foods and be selective. The following will teach you what foods to eat in daily life to supplement calcium. Save these recipes for future use.
Soy Braised Pork Trotters
1. Soy Braised Pork Trotters
Nutritional Evaluation: Soybeans are very rich in calcium, and pork trotters are also rich in collagen, which can help with the absorption of calcium from soybeans. However, be mindful that pork trotters should not be eaten in large amounts as they are high in saturated fat.
Ingredients: Soybeans, pork trotters, scallions, ginger, star anise, sugar, salt, chicken essence.
Instructions
1. Soak the soybeans in advance for half a day.
2. Heat oil in a pot. When the oil is hot, add ginger slices, scallion sections, and star anise. Stir-fry the pork trotters, then add soy sauce and cooking wine to stir-fry.
3. Add water to cover the pork trotters, bring to a boil over high heat, then reduce to low heat and simmer for 20 minutes.
4. Add the soybeans, bring to a boil again, and add some sugar and salt. Then simmer on low heat until the pork trotters are tender. If not fully cooked, add more boiling water and continue to simmer. Make sure the soybeans are also cooked through!
5. Add MSG and chopped scallions, then serve.
2. Stir-fried Eggs with Green Peppers
Nutritional Evaluation: Eggs contain a lot of protein and are also rich in calcium. Green peppers contain vitamin C. Stir-frying them together can improve the absorption rate of calcium.
Ingredients: Eggs, green peppers, salt, soybean oil.
Instructions
1. Wash the green peppers, remove the seeds, and chop them; beat the eggs, and slice the mushrooms for later use.
2. Heat 1.5 tablespoons of oil in a hot wok. Add the chopped green peppers and mushrooms and stir-fry for 1 minute until they are just cooked. Add salt and stir to combine.
3. Pour in the beaten eggs, drizzle the remaining oil along the side of the wok. Once the eggs begin to set, flip them over and stir-fry for another minute, then plate and serve.
3. Fish and Tofu 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, fish and tofu 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
1. Take the carp out of the refrigerator to thaw, and cut the tofu into small cubes.
2. Chop the scallions and garlic.
3. Add a little oil to the wok, pan-fry the carp over low heat until both sides are lightly browned, then add the minced garlic.
4. Add a small spoonful of ginger paste, cooking wine, dark soy sauce, and about 2 small bowls of water.
5. Place the tofu evenly into the soup, add an appropriate amount of salt, and simmer over low heat for about 15 minutes to allow the flavors to fully infuse. Then, turn up the heat to reduce the sauce.
Milk
Half a pound of milk contains 300 milligrams of calcium and also includes various amino acids, lactic acid, minerals, and vitamins that promote the digestion and absorption of calcium. The calcium in milk is more easily absorbed by the body, so milk should be a primary food for daily calcium supplementation. Other dairy products like yogurt, cheese, and milk tablets are also good sources of calcium.
2. Soy Products
Soybeans are high-protein foods and also contain a lot of calcium. 500 grams of soy milk contains 120 milligrams of calcium, and 150 grams of tofu contains up to 500 milligrams of calcium. Other soy products are also great for supplementing calcium. Additionally, experts from Changchun Orthopedic Hospital remind you here: soy milk must be boiled repeatedly seven times before it can be consumed. Tofu, however, should not be eaten with certain vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate, thus hindering the body's absorption of calcium. Therefore, tofu and other soy products should not be cooked with spinach. However, if soy products are cooked with meat, they will be tasty and nutritious.
3. Kelp and Dried Shrimp
Kelp and dried shrimp are high-calcium seafood products. Eating 25 grams daily can supplement 300 milligrams of calcium. They can also lower blood lipids and prevent arteriosclerosis. Kelp can be boiled with meat or served cold after boiling, both are delicious dishes. Dried shrimp is even higher in calcium; 25 grams contains 500 milligrams of calcium. Therefore, using dried shrimp for soup or as a filling is a good choice for daily calcium supplementation.
4. Animal Bones
More than 80% of animal bones are calcium, but it is insoluble in water and difficult to absorb. Therefore, when making food from them, you can first crush the bones and simmer them slowly over low heat after adding vinegar. Remove the floating fat when eating and add some greens to make a delicious and nutritious soup. Friendly reminder: Fish bones can also supplement calcium, but be sure to choose the right cooking method. Deep-fried fish and braised fish can make the fish bones soft and easier for calcium absorption, and they can be eaten directly.
5. Vegetables
Many vegetables are also high in calcium. 100 grams of pickled mustard greens contain 230 milligrams of calcium. Other vegetables like bok choy, rape, fennel, cilantro, and celery contain about 150 milligrams of calcium per 100 grams.
Conclusion: After reading the above, I believe everyone now has a certain understanding of calcium supplement recipes for the elderly. I hope this can be helpful. In fact, the daily diet of the elderly should be more comprehensive. The portion of each food can be smaller, but the variety must be wide, so there is no need to worry about incomplete nutrition.
Soybean pig hoof