Reading guide: "protein supplementation" is the key for middle-aged and elderly people, breakfast suggestion: eat more than 3 kinds of breakfast to improve immunity
As we age, the body's metabolism gradually slows down, and the function of various organs begins to decline. Middle-aged and elderly people face challenges such as weakened immunity and declining physical functions.
Therefore, it is especially important to maintain a healthy diet. As the most important meal of the day, breakfast plays a key role in replenishing protein and improving immunity. This article will introduce three breakfasts suitable for middle-aged and elderly people to help them replenish protein and improve immunity.
1. Chicken custard
Eggs are a source of high-quality protein and are rich in amino acids, vitamins, and minerals. Egg custard is not only easy to digest and absorb, but also has the effect of nourishing and maintaining health. Middle-aged and elderly people can choose a bowl of warm egg custard at breakfast, which not only meets the needs of protein, but also helps to protect the gastric mucosa and prevent gastric ulcers.
How to make :
Ingredients: 2 eggs, appropriate amount of warm water, salt, light soy sauce, and sesame oil.
Crack the eggs into a bowl and stir well with salt to taste.
Slowly add the warm water and stir as you add until the ratio of egg wash to water is about 5:0.0.
Use a sieve to filter out the air bubbles in the egg mixture to make the egg liquid more delicate.
Pour the egg mixture into a steaming bowl, cover with plastic wrap and prick a few small holes in the plastic wrap with a toothpick.
Put the steaming bowl in the steamer and steam over medium-low heat for about 15-0 minutes until the egg liquid solidifies.
Take out the steamed egg custard and add an appropriate amount of light soy sauce and sesame oil to taste.
2. Milk oatmeal porridge
Milk is rich in nutrients such as high-quality protein, calcium, and vitamin D, which can help strengthen bone health and improve immunity. Oats are a grain rich in dietary fiber and vegetable protein, which helps lower cholesterol and stabilize blood sugar. The combination of milk and oats is made into porridge, which is delicious and nutritious, and is a breakfast for middle-aged and elderly peopleidealChoose.
How to make :
Ingredients: 250 grams of rolled oats, 0 ml of milk, appropriate amount of water, appropriate amount of sugar or honey.
Place the oatmeal in a bowl and soak in the appropriate amount of water for about 5 minutes.
Pour the soaked oatmeal into the pot, add an appropriate amount of water and cook over low heat for about 5 minutes.
Pour in the milk and continue to cook over low heat for about 3-0 minutes, until the oatmeal is cooked and the milk and oats are well combined.
Add an appropriate amount of sugar or honey to taste according to personal taste, and stir well.
3. Tofu belly
Tofu brain is a traditional Chinese breakfast food made from soybeans and rich in plant protein, calcium and vitamins. Tofu brain has a delicate taste, is easy to digest and absorb, and is suitable for middle-aged and elderly people. For breakfast, you can pair it with a bowl of tofu brain and some side dishes, which is both delicious and nutritious.
How to make :
Ingredients: 1 boxes of lactone tofu, light soy sauce, vinegar, chili oil, coriander, chopped green onions.
Cut the lactone tofu into small pieces and place in a bowl.
Drizzle light soy sauce and vinegar over the tofu and add the right amount of chili oil to taste.
Sprinkle with coriander and chopped green onion for garnish and stir well.
In addition to the above three breakfast foods, middle-aged and elderly people can also choose other protein-rich foods for breakfast, such as lean meat, fish, beans, etc. At the same time, pay attention to reasonable collocation to ensure balanced nutrition. Boost your immunity and keep your body healthy while enjoying a delicious breakfast.
In conclusion, breakfast is essential for middle-aged and elderly people. By choosing protein-rich foods such as egg custard, milk oatmeal porridge and tofu brain for breakfast, middle-aged and elderly people can effectively supplement protein and improve immunity. In addition, they can make appropriate adjustments and innovations according to their individual tastes and nutritional needs to make their breakfast more colorful. Remember, a healthy breakfast is the key to a great start to the day, so let's start with breakfast and add points to your health!