A variety of dishes to help the elderly stay healthy and live longer

　　1. Soy products

　　The soy products discussed here refer to soy products, including tofu, soy milk, dried seeds, qianzhang, vegetarian chicken, etc. Why are soy products recommended? Because in addition to being rich in high-quality protein, minerals, trace elements and other nutrients, soybeans also contain many other functional ingredients, such as isoflavones, oligosaccharides, dietary fiber, lecithin, etc. The fat contained in soybeans is mainly linoleic acid, and these substances are beneficial to the human body. healthy The active substance has the functions of lowering blood lipids, lowering blood sugar, lowering blood pressure, losing weight, preventing osteoporosis, improving memory, and improving menopause Syndrome symptoms and other effects, it can be said to be a longevity food.

　　Recommended dish 1: Mushroom tofu

　　Ingredients: Southern tofu, mushrooms, magnolia slices.

　　Seasoning: salt, monosodium glutamate, green onions, sugar, wet starch, sesame oil, stock.

　　practice:

　　Cut the tofu into small cubes, cook briefly in a pot of boiling water, remove and dry. Soak the mushrooms and magnolia slices in water, remove the roots of the mushrooms, cut them into three pieces, and cut the magnolia slices into thin strips. Heat the pan and add oil, first add the chopped green onions and stir-fry, then add the mushrooms, shredded magnolia slices, salt and stock.

　　After boiling the pot, add the tofu, add MSG and sugar, thicken the soup, and drizzle with sesame oil and serve.

　　Recommended dishes 2: egg Fried tofu

　　Ingredients: soft tofu, eggs.

　　Seasoning: MSG, salt, chopped green onion, minced ginger.

　　practice:

　　Heat the pot and add a little oil, add the soft tofu, chopped green onion and minced ginger, stir-fry, add salt and MSG. When the tofu is stir-fried until it is slightly yellow, dry and colored, add the eggs and stir-fry together. You can choose one or two other ingredients such as pickled mustard, kohlrabi, mushrooms, dried shrimps, minced meat, assorted pickles, dried shrimps, etc. Pay attention to adding more chopped green onion and minced ginger to enhance the flavor.

　　2. Vegetables

　　Vegetables are the main food that supplies minerals and vitamins to the human body, especially vitamin C and beta-carotene. Vegetables are also among the most popular dietary fibers in recent years. In addition to their low glycemic index and strong antioxidant effect, they have become elderly An essential food for anti-aging and disease prevention. There are many types of vegetables, and here I would especially like to introduce bitter melon and tomatoes.

　　Bitter melon Bitter melon is rich in vitamin C, vitamin E, carotene, zinc, and selenium, and has good effects on antioxidants and improving human immunity. Traditional Chinese medicine believes that bitter melon has the functions of relieving heat, clearing away heat, improving eyesight, detoxifying and lowering blood sugar.

　　Recommended dishes: Stir-fried shredded pork with bitter melon

　　Ingredients: bitter melon, fat and lean meat.

　　Seasoning: dried chili pepper, vegetable oil, garlic flakes, salt, chicken essence.

　　practice:

　　Wash the bitter melon, cut into two halves, remove the stems and seeds, and cut into thin strips. Cut fat and lean meat into thin strips. Heat oil in a pan, add shredded pork, stir-fry until cooked, add garlic slices, dried chili peppers, shredded bitter gourd, add salt and MSG, stir-fry until cooked and serve.

　　tomato Tomatoes are rich in functional ingredients such as carotene and lycopene, and have strong antioxidant effects. The content of various vitamins is 2-4 times higher than that of apples, pears, bananas, etc. Tomatoes can be eaten raw or cooked. The most common dish is scrambled eggs with tomatoes.

　　Recommended dishes: minced meat with tomatoes

　　Ingredients: tomatoes, ham, mushrooms, green beans, minced meat.

　　practice:

　　Select tomatoes that are red and firm in color, wash them and remove the stems, then remove the seeds, and wipe dry. Add salt and MSG to the minced meat, mix well, stuff it into tomatoes and smooth it out. On top, place raw materials of different colors, such as minced ham, mushrooms, green beans, etc., in the shape of a flower or an ancient coin. Steam in a basket for about 10 minutes.

　　3. Fish

　　Fish is the main food source of high-quality protein required by the human body. It contains about 20 grams of protein per 100 grams. It is rich in essential amino acids, has high bioavailability and is delicious. The fat contained in fish is different from meat. Its fatty acid composition is mainly unsaturated fatty acid. Especially deep-sea fish is rich in DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which is beneficial to lowering blood cholesterol and preventing cardiovascular and cerebrovascular diseases. disease occurrence. Fish is also rich in vitamin A, vitamin B2 and trace elements such as iron and zinc.

　　It is recommended that the elderly should eat more fish and less meat.

　　Recommended dish: carp with sauce

　　Ingredients: 1 live carp.

　　Seasoning: sweet noodle sauce, sugar, vegetable oil, cooking wine, minced ginger.

　　practice:

　　Remove the scales, gills, and internal organs from the fish, wash it, and cut it into 3-inch wide and bone-piercing cross-sections with a straight knife. Boil the fish in boiling water to open the incision and remove the fishy smell. Put the base oil in the pot, heat the oil, add the sweet noodle sauce, cooking wine, and sugar. Concentrate until dry and add 500 ml of boiling water. After the water boils, add the fish and simmer over a warm fire until the soup thickens and bubbles, then simmer over a high heat. Put the fish on a plate. After the soup is very thick and can be shredded, drizzle a little oil and pour it on the fish. Sprinkle with minced ginger and serve.

　　Recommended dish: braised eel

　　Ingredients: eel, winter bamboo shoots, fat and lean meat with skin, shiitake mushrooms.

　　Seasoning: garlic, coriander, vegetable oil, soy sauce, cooking wine, sugar, vinegar, monosodium glutamate, starch, chicken broth, green onion, ginger.

　　practice:

　　Kill and wash the eels and cut them into 5 cm long sections. Cut the pork into thick slices, slice the winter bamboo shoots and shiitake mushrooms, remove both ends of the garlic, and cut the green onions and ginger into sections. Fry the eel in hot water (about 1 minute) and pour out the oil. Blanch the pork in boiling water. Add a small amount of oil to the pot and stir-fry the onion and ginger, then add the meat slices and stir-fry together, add chicken soup, seasonings, ingredients and eel. Bring to a boil and cook over low heat. When cooked, remove the meat slices, green onions and ginger segments. When the eel is cooked, thicken it with a little starch, put it on a plate and sprinkle with coriander and serve.

　　4. Bacteria and algae

　　Fungus and algae foods include mushrooms, fungus, tremella, kelp, moss, seaweed, etc. Although this type of food rarely plays the leading role in dishes, its nutritional value cannot be ignored. Bacteria and algae foods are low in calories, but rich in protein, dietary fiber, vitamins and trace elements. The protein content is equivalent to that of lean pork and beef, and it is also rich in plant polysaccharides. It is rich in B vitamins, especially vitamin B2, which is higher than other foods. Trace elements are rich in iron, zinc, selenium and iodine. In particular, iodine is unique to marine plants and cannot be compared with other foods.

　　Bacteria and algae foods also have important health effects. For example, the lentinan and tremella polysaccharide contained in it have immune-enhancing and anti-tumor effects. Lentinus purine has the effect of lowering blood cholesterol. Black fungus can resist platelet aggregation and reduce blood coagulation, preventing thrombosis.

　　Recommended dish: Mushroom stew with tofu

　　Ingredients: 250 grams of soft tofu, 100 grams of fresh mushrooms.

　　Seasoning: soy sauce, monosodium glutamate, refined salt, sesame oil.

　　practice:

　　Wash the soft tofu and cut into small pieces. Wash and slice fresh mushrooms. Put the mushrooms and tofu into a casserole, add refined salt and water, preferably to submerge the tofu, bring to a boil over medium heat, then simmer over low heat for about 15 minutes, add soy sauce, MSG, and drizzle with sesame oil.

　　Recommended dishes: Grilled Pork Ribs with Seaweed

　　Ingredients: 250 grams of pork ribs, 100 grams of kelp knots, and 100 grams of white radish.

　　Seasonings: salt, soy sauce, ginger.

　　practice:

　　Wash the ribs with boiling water, put it into the pot, add water to cover the ribs, and bring to a boil. Pour away the water or remove the scum. Wash the kelp knots and soak them in warm water until soft. Cut the white radish into small pieces. Put water and pre-cooked ribs in the pot, bring to a boil over high heat, and simmer over low heat for 1 hour. Add kelp and cook for about 30 minutes. Add radish, ginger slices, salt and soy sauce, and continue to simmer over low heat.

　　This dish is also often called longevity dish in Japan. It is characterized by being rich in protein, containing a variety of vitamins and trace elements, and achieving an acid-base balance, which is of great benefit to health.

　　Recommended dish: Stir-fried bean sprouts with mushrooms

　　Ingredients: tender pea sprouts, mushrooms

　　Seasoning: sugar, salt, peanut oil, MSG, stock.

　　practice:

　　Wash the fresh bean sprouts, cut them into 6 cm pieces, and remove the moisture. Chill mushrooms blister Open, wash and cut into shreds. When the pan is hot, add peanut oil. When the oil is hot, add the mushrooms and stir-fry for 1 minute. Remove and set aside. Heat the oil in the pan. When the oil is hot, add the pea shoots and stir-fry quickly for 10 seconds. Then add mushrooms, salt, sugar, MSG and other condiments, and add stock and stir-fry. Stir well and take out of the pot.