The bean products mentioned here refer to bean products, including tofu, soybean milk, qianzi, Zhang Qian, vegetarian chicken and so on. Why do you recommend soy products? Because soybean is rich in high-quality protein, minerals, trace elements and other nutrients, it also contains many other functional components, such as isoflavones, oligosaccharides, dietary fiber, lecithin and so on. The fat contained in soybean is mainly linoleic acid, which is an active substance beneficial to human health. It has the functions of lowering blood fat, lowering blood sugar, lowering blood pressure, reducing weight, preventing osteoporosis, improving memory, improving symptoms of menopausal syndrome, etc. It can be said to be a longevity food.
Recommended dish 1: mushroom tofu
Ingredients: south tofu, mushrooms, magnolia slices.
Seasoning: salt, monosodium glutamate, onion, sugar, wet starch, sesame oil and broth.
Practice: Cut the tofu into small squares, blanch it in a boiling water pot, and take it out to dry. Water the sliced mushrooms and magnolia officinalis, remove the roots of mushrooms, and slice magnolia officinalis into filaments. Heat the pan and drain the oil. Stir-fry chopped green onion first, then add mushrooms, Flos Magnoliae, salt and broth. After boiling, add tofu, add monosodium glutamate, sugar, thicken and drizzle with sesame oil.
Recommended dish 2: Fried tofu with eggs.
Ingredients: tender tofu, eggs.
Seasoning: monosodium glutamate, salt, chopped green onion and Jiang Mo.
Practice: Add a little oil to the pot, add tender tofu, chopped green onion and Jiang Mo, stir fry, add salt and monosodium glutamate. Stir-fry tofu until it is yellowish, dry and color. Add the eggs and stir fry. Other ingredients such as mustard tuber, turnip, mushroom, shrimp, minced meat, assorted pickles, shrimp skin, etc. You can choose one or two. Pay attention to add chopped green onion and Jiang Mo to taste.
2. Vegetables: Vegetables are the main food for supplying human body with minerals and vitamins, especially vitamin C and beta-carotene. In recent years, popular dietary fiber and vegetables are also at the top of the list. In addition, its low glycemic index and strong antioxidant effect have become essential foods for the elderly to resist aging and prevent diseases. There are many kinds of vegetables, especially bitter gourd and tomato.
Bitter gourd bitter gourd is rich in vitamin C, vitamin E, carotene, zinc and selenium, which has a good effect on antioxidation and improving human immunity. Traditional Chinese medicine believes that bitter gourd has the functions of relieving summer heat, clearing away heat, improving eyesight, detoxifying and lowering blood sugar.
Recommended dish: Fried shredded bitter gourd.
Ingredients: bitter gourd, fat meat and lean meat.
Seasoning: dried pepper, vegetable oil, garlic slices, salt, chicken essence.
Practice: Wash bitter gourd, cut two petals, remove pedicels and seeds, and cut into filaments. Fat meat and lean meat are cut into filaments. Heat oil in a pot, add shredded pork, stir-fry until it is 80% cooked, add garlic slices and dried peppers, add shredded bitter gourd, add salt and monosodium glutamate, and stir-fry until it is cooked.
Tomatoes are rich in carotene, lycopene and other functional components, which have a strong antioxidant effect. The content of various vitamins is 2~4 times higher than that of apples, pears and bananas. Tomatoes can be eaten raw or cooked. The most common dish is scrambled eggs with tomatoes.
Recommended dish: minced tomatoes
Ingredients: tomatoes, ham, mushrooms, green beans, minced meat.
Practice: choose tomatoes with red and solid colors, wash them, dig out their pedicels, dig out their seeds and dry them. Add salt and monosodium glutamate to minced meat, stir well, put it in tomatoes and smooth it. Spread different colors of raw materials such as minced ham, mushrooms and green beans on it, and put them into flowers or ancient coins. Steam in a cage for about 10 minute.
Fish: Fish is the main food source of high-quality protein needed by human body, containing about 20g of protein per 100g, rich in essential amino acids, with high bioavailability and delicious taste. Fish contains different fats from meat, and its fatty acids are mainly unsaturated fatty acids, especially deep-sea fish are rich in DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which is beneficial to lowering blood cholesterol and preventing cardiovascular and cerebrovascular diseases. Fish is also rich in vitamin A, vitamin B2 and trace elements such as iron and zinc. It is recommended that the elderly eat more fish and less meat.
Recommended dish: carp in sauce
Raw material: 1 live carp.
Seasoning: sweet noodle sauce, sugar, vegetable oil, cooking wine and Jiang Mo.
Practice: Wash fish scales, gills and internal organs, and cut them into 3-minute-wide and biting crosses with a straight knife. Soak the fish in boiling water and take it out, so that the incision is opened and the fishy smell is removed. Put the base oil in the pot, heat the sweet noodle sauce, cooking wine and sugar, concentrate and dry, and then put 500 ml of boiling water. After the water is boiled, add the fish, cook it with warm fire until the soup thickens and bubbles, and then simmer it with low heat. Dish the fish, cook the soup until it is very thick and can be shredded, then pour a light oil on the fish and sprinkle with Jiang Mo.
Recommended dish: Braised eel.
Ingredients: eel, winter bamboo shoots, fat lean meat with skin, water mushroom.
Seasoning: garlic, coriander, vegetable oil, soy sauce, cooking wine, sugar, vinegar, monosodium glutamate, starch, chicken soup, onion and ginger.
Practice: Cut the slaughtered and washed eels into 5 cm long sections. Pork is sliced into thick slices, winter bamboo shoots and mushrooms are sliced, garlic is removed at both ends, and onion and ginger are cut into sections. Deep-fry the eel in hot oil (about 1 min) and pour out the oil. Scald pork with boiling water. Add a little stir-fried onion and ginger to the pot, then stir-fry the meat slices together, and add chicken soup, seasoning, ingredients and eel. After boiling, cook with low heat. When it is medium-ripe, pick out the sliced meat, onions and ginger. When the eel is ripe, thicken it with a little starch, put it on a plate and sprinkle with coriander.
4. Bacteria and algae food
Bacteria and algae foods include mushrooms, fungus, tremella, kelp, laver and so on. Although this kind of food rarely plays a leading role in dishes, its nutritional value can not be ignored. The mushroom food is low in calories, but rich in protein, dietary fiber, vitamins and trace elements. The content of protein is equivalent to that of lean pork and beef, and it is also rich in plant polysaccharides. B vitamins are rich, especially vitamin B2, which is higher than other foods. Trace elements are rich in iron, zinc, selenium and iodine, especially iodine, which are unique to marine plants and incomparable to other foods.
Fungal food also has important health care functions. Such as lentinan and tremella polysaccharide, have the functions of enhancing immunity and anti-tumor. Lentinus edodes purine can lower blood cholesterol. Auricularia auricula has the effects of resisting platelet aggregation, reducing blood coagulation and preventing thrombosis.
Recommended dish: stewed tofu with mushrooms
Ingredients: 250g tender tofu, fresh mushrooms100g.
Seasoning: soy sauce, monosodium glutamate, refined salt and sesame oil.
Practice: Wash the tender tofu and cut it into small pieces. Wash fresh mushrooms and slice them. Put mushrooms and tofu in a casserole, add salt and water, and it is advisable to soak tofu. After boiling over medium heat, simmer for about 15 minutes, add soy sauce and monosodium glutamate, and drizzle with sesame oil.
Recommended dish: Braised ribs with kelp.
Ingredients: 250g sparerib, kelp knot100g, white radish100g.
Seasoning: salt, soy sauce and ginger.
Practice: wash the ribs with boiling water, put them in a pot, add water to the ribs and boil them. Pour off the water or remove the floating foam. Wash the kelp knots and soak them in warm water until soft. Cut the white radish into small pieces. Add water and pre-cooked ribs into the pot, bring to a boil with high fire, and cook with low fire 1 hour. Add kelp and cook for about 30 minutes, add radish, ginger slices, salt and soy sauce, and continue to simmer.
This dish is also called longevity dish in Japan. It is characterized by its rich protein, various vitamins and trace elements, achieving acid-base balance and being beneficial to health.
Recommended dish: Fried bean sprouts with mushrooms.
Ingredients: tender pea seedlings, mushrooms.
Seasoning: sugar, salt, peanut oil, monosodium glutamate, broth.
Practice: Wash the fresh and tender bean sprouts, pick them into 6 cm segments, and control the moisture. Soak mushrooms in cold water, wash and shred. Put peanut oil when the pan is hot, fry mushrooms 1 min when the oil is hot, and take them out for later use. Heat the pan and drain the oil. After the oil is hot, add pea seedlings and stir fry quickly 10 second. Immediately add mushrooms, salt, sugar, monosodium glutamate and other condiments, add broth and stir fry. Stir well and take out.
Basic principles of ensuring health
Diet should be balanced, food should be diversified, healthy food should be selected, and bad eating habits should be corrected, such as picky eaters, partial eclipse, alcohol addiction, overeating, overeating, etc. Having good eating habits and a balanced diet is the real road to longevity.