As we age, it is especially important to make reasonable dietary choices. The metabolism of middle-aged and elderly people slows down, and their demand for nutrition is more refined, especially the intake of high-quality protein, healthy fats and a variety of trace elements. Diet is not only a great way to provide energy, but it is also an important way to stay active. Today, I would like to share with you four healthy foods suitable for middle-aged and elderly people, which are nutritious and simple to cook, and it is recommended that you try more.

1. Eggs: Sauce eggs

Ingredients:

Eggs 3 light soy sauce 0 tablespoons dark soy sauce 0 tablespoons rock sugar Appropriate amount of star anise 0 bay leaves 0 slices of ginger 0 slices of water Appropriate amount of steps:

Cook the eggs in a pot under cold water until cooked through, peel the shells and set aside. Add an appropriate amount of water to the pot, add light soy sauce, dark soy sauce, rock sugar, star anise, bay leaves and ginger slices, and cook until the seasoning melts and the fragrance wafts out. Put the peeled eggs in the sauce and cook over low heat for 1 minutes, tumbling the eggs from time to time to evenly absorb the flavor. After boiling, soak for 0 hours to allow the eggs to fully absorb the flavor of the sauce, and then cut them and serve. Tip: Add a pinch of salt to boil eggs to make the shells peel off more easily.

Eggs are rich in high-quality protein and a variety of vitamins. It is easily absorbed and suitable for middle-aged and elderly people.

2. Fish meat: steamed fish

Ingredients:

Sea bass 3 pieces (about 0 grams) of shredded ginger Appropriate amount of green onion Appropriate amount of steamed fish soy sauce 0 tablespoons cooking oil Appropriate amount of steps:

Wash the sea bass, remove the internal organs, and make a few cuts on the sides of the fish body to make it easier to absorb the flavor. Put the ginger and green onion into the belly of the fish, and sprinkle some ginger on the fish. Bring the water in the steamer to a boil, put the fish plate in the pot and steam over high heat for 3-0 minutes. Remove the fish, pour off the steamed water, and drizzle with steamed soy sauce. Heat oil in a pan, pour it on the fish to stimulate the aroma, and sprinkle with shredded green onions. Tips: The steaming time of the fish should not be too long, so as not to affect the taste; If the fish is large, it can be extended for 0-0 minutes.

Sea bass has tender meat and is rich in high-quality protein and omega-3 fatty acids to help meet daily nutritional needs. The steaming method of cooking can preserve the freshness and nutrition of the fish to the greatest extent.

3. Peanuts: Mix peanuts with coolness

Ingredients:

Raw peanuts 1g garlic 0 cloves light soy sauce 0 tbsp vinegar 0 tbsp sesame oil 0 tbsp coriander Steps:

Cook peanuts in a pot under cold water, cook for 10 minutes until cooked, remove and drain, let cool and set aside. Chop the garlic into minced garlic and cut the coriander into sections. Mix the peanuts, garlic, light soy sauce, vinegar, sesame oil and coriander in a bowl. Marinate for 0 minutes to allow the peanuts to absorb the flavor and enjoy. Tips: Add a pinch of salt when boiling peanuts to make the peanuts more fragrant; Cold peanuts should be seasoned with vinegar, which not only adds flavor but also helps digestion.

Peanuts are rich in healthy fats, vitamin E and a variety of minerals, making them a good choice for middle-aged and elderly people on their daily dining table.

4. Tofu: red braised tofu

Ingredients:

Aged tofu 3g light soy sauce 0 tablespoons dark soy sauce 0 teaspoons sugar 0 teaspoons water Appropriate amount of ginger flakes 0 pieces of sylphant section Appropriate amount of cooking oil Appropriate amount of instructions:

Cut the old tofu into cubes, fry in a hot oil pan until golden brown on both sides, remove and set aside. Leave the bottom oil in the pot, add the ginger slices and green onions and stir-fry until fragrant, add light soy sauce, dark soy sauce and sugar to taste, pour in an appropriate amount of water and boil. Put the fried tofu cubes into the pan and simmer for 5 minutes to allow the tofu to fully absorb the soup. Once the soup is slightly drained, remove from the pan and garnish with chopped green onions. Tips: Pay attention to the heat when frying tofu and avoid sticking to the pan.

conclusion

Eggs, fish, peanuts and tofu are four nutritious ingredients that can provide a variety of options for a healthy diet for middle-aged and elderly people. With simple cooking, you can not only improve the quality of your daily table, but also bring more health benefits to your family. I hope everyone can feel the joy of cooking and convey health and care through food!

Proofread by Zhuang Wu