After entering summer, the sunshine is more brilliant. We should go out in the sun and exercise our bones and muscles, which is good for our bones and joints. It is said that autumn and winter are good seasons for tonic, but summer is also the best season for calcium supplementation. As the saying goes, "calcium supplementation in summer is not as good as that in summer." The sunshine in summer is most conducive to the absorption of calcium, so "calcium supplementation" is the most easily absorbed by the human body, which makes us energetic. Especially in the growing period, children and middle-aged and elderly people need more calcium in summer. Combined with sun exposure, it helps to absorb calcium, but don't go to the sun at noon. Generally, the best time for sunbathing in summer is around 10 in the morning and after 3 pm. At this time, the sun is mild and it is not easy to burn the skin, and the ultraviolet rays are not so strong. Bian Xiao today recommended the following five foods and calcium supplements, "quick and accurate" and "nourishing bones" in summer.

First of all, mustard

In summer, you should eat more vegetables and supplement the vitamins and minerals your body needs. Some vegetables are high in calcium. For example, shepherd's purse is a good "high calcium" food with rich nutrition and delicious taste. The calcium content of shepherd's purse per 100g is as high as 230g, comparable to milk. Eating mustard often can relieve boredom, appetite and digestion. Mustard can be made into many delicious foods, such as stuffed jiaozi, steamed stuffed buns or cold dishes, stir-fried dishes and boiled soup. Eating mustard often is a good choice, nutritious and delicious.

Stir-fried mustard: wash mustard and cut it into small pieces, and prepare a little garlic and pepper. If children like to eat, don't put pepper. Pour in the right amount of oil when the pot is hot. Stir-fry garlic and pepper over high heat for a while. It's very important to stir-fry mustard. Stir-fried mustard is not astringent, full of sweetness and delicious. Just add a little light soy sauce before cooking, seasoning and appetizing.

Second, shrimp skin

Shrimp skin contains a lot of protein and minerals necessary for human body, among which zinc and calcium are the highest. Eating shrimp skin often can strengthen the brain, improve memory and relieve leg cramps. Especially in summer, a good season for "nourishing bones", shrimp skin is always available at home, and it has a good effect of "supplementing calcium" while eating. Every100g of shrimp skin has about 99 1 calcium, which is very similar to drinking three bags of 2500. Because dried shrimps are condiments, we all add a proper amount of dried shrimps to our food to enhance the taste and flavor. We can easily drink a cup of pure milk with ultra-high calcium content, but we can't eat 200 grams of shrimp skin at once, so eating shrimp skin often can reduce the loss of calcium, and at the same time, it can "nourish bones" and make bones healthier. My family has always had shrimp skin, which is usually added when cooking soup. It's nice to be surprised while drinking.

Shrimp skin and laver soup: Rinse dried laver with clear water, prepare a little chopped green onion for seasoning, rinse a handful of shrimp skin, add two eggs, laver and shrimp skin, boil again, and sprinkle a little chopped green onion, pepper, salt and sesame oil for seasoning to get delicious shrimp skin and laver soup.

Third, milk.

It is very hot in summer. Drink more soup to quench thirst and relieve fatigue, such as milk. I don't want to make breakfast in the morning. Take a bottle of milk and soak it in nut cereal or bread. It is a nutritious and delicious breakfast. Milk is also a food for supplementing calcium and "nourishing bones". A glass of milk a day can supplement 300 mg of calcium. Going out to bask in the sun will help to absorb calcium from food. Milk is suitable for adults and children. It is better to buy more boxes to be trusted. There is always a shortage of milk at home. You can also add milk to fruit juice or vegetables to make different flavors of food in dessert. It is also good to simply brew milk and cereal in the morning.

Make cereal with milk: don't panic when you get up late in the morning. As long as there is cereal at home, you can make a bowl of cereal at your fingertips. Choose ready-to-eat cereal and pour it into a bowl, add pure milk, then pour in some honey and mix well, and then mix with some nuts or bread you like. Breakfast in two minutes, simple and nutritious, easy to go to work after eating.

Fourth, sesame paste

I don't know if you like sesame sauce. Mostly used as seasoning, such as spreading sesame sauce on bread, which is appetizing and nutritious. You can also mix noodles or add sesame sauce to all kinds of steamed buns, which instantly becomes delicious and deeply loved by people. Sesame paste is also a food with high calcium content, which is as high as 1000 mg per1000 g, far exceeding similar vegetables and bean products. Although high in calcium, it is not.

Noodles with sesame sauce: add a little salt to the water in the pot, and then add oil to the noodles to prevent the noodles from sticking. Add cold water every time you boil it. * * * Repeat three times to indicate that the noodles are cooked. Season with a little salt before cooking, then remove and put in a bowl. Add sesame paste and sprinkle with chopped green onion. It looks good and delicious. Is it simple? Friends who like sesame sauce can eat like this! Delicious and appetizing.

Verb (abbreviation of verb) soybean

Soybean is a regular food in my family. Although it is not eaten every day, it is necessary to eat it two or three times a week, because soybeans are rich in soybean isoflavones and protein, and also contain high calcium. Summer is a good time to "nourish bones". Reasonable calcium supplementation in summer can prevent joint discomfort and nourish the elasticity of bones. It is easier to "make up for winter" in winter, and the bones are healthy and energetic. Soybean contains calcium per 100g 19 1mg, which is especially suitable for children and middle-aged and elderly people. Soybeans can make many delicious things, such as stewed pork ribs, stewed pork feet and stewed chicken feet, but the simplest way to eat them is to make soybean milk, which is delicious for breakfast or dinner.

Soybeans, red dates and medlar soymilk: soak soybeans in advance, prepare a handful of red dates and a handful of medlar, rinse them, put the three ingredients together in a high-speed blender, and then pour in the right amount of water, rock sugar or white sugar, or without sugar, depending on your own taste. Press the soybean milk button for about 35 minutes to get delicious soybean milk.

The above five kinds of foods contain high calcium content, so it is recommended to buy and eat them often and make them into foods that your family or you like. They are delicious and nutritious. I remember that summer is a good time to "nourish bones", especially for friends who lack calcium, so make arrangements quickly ~

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