What is the best calcium to eat? The best we can do? Everyone knows that green leafy vegetables can also have the function of calcium? Winter calcium to eat leeks, calcium effect is not weaker than milk, in addition to mustard, other calcium-rich vegetables and leeks , fennel, leeks, etc. Xiao Bian will introduce you to several vegetable calcium supplement recipes. Let's take a look.
1, mustard
According to the data in the Chinese Food Composition Table, the calcium content per 100 grams of mustard (also known as pickled cabbage or sassafras) is as high as 230 milligrams, while the calcium content of milk of the same quality is generally 100 milligrams. And studies have shown that the absorption of calcium in mustard is comparable to that of milk. There are many practices for mustard greens, which can be used to fry pork, soup, and stuffing. It can also be used to marinate cold dishes. If used with tofu, calcium supplementation will be even better.
Calcium Supplements: Yuba Mustard Broth
Ingredients: 80 grams of dried bean curd, 200 grams of mustard leaf, 800 grams of bone soup, 150 grams of carrot, 150 grams of tomato, amount of salt and pepper, and water.
Practice: Dry yuba soaked with clear water, cut into sections for future use. The vegetables were washed, the mustard was cut, and the carrots and tomatoes were cut separately. In the soup pot, add bone soup, water, and boil. Add carrots, tomatoes, bean curd, boil, and cook for 15 minutes. Add mustard leaves, boil the fire, and maintain fire for 10 minutes. Finally add salt and pepper seasoning.
2, spinach
A small bowl of spinach supplements 25% of the daily calcium needed. Rape can provide a large amount of potassium, calcium and magnesium for the human body at the same time. These substances are more conducive to bone development and calcium absorption than simply providing calcium.
Calcium supplements recipe: sea rice fried canola
Raw materials: 500 grams of rape, 50 grams of dried rice, 2.5 grams of mushroom slices, 2.5 grams of corn flakes, and 2.5 grams of ham slices.
Practice: The rape is cut into 3.3 cm long segments, and the vegetable heart is broken with a knife and cut into about 3 cm segments. In the boiling water, pound it out, squeeze it out and put it in the pan. Place the wok on the fire and add the oil. When the oil is hot, the rapeseed, dried shrimps, shiitake mushrooms, corn flakes, and ham slices will be broiled, and seasonings and soup will be added. Turn the pan and stir well.
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