It is recommended for middle-aged and elderly people: don't live too frugally, eat more 5 kinds of "high-protein" foods, and be in good health

Type 1: Eggs

Eggs are one of the best sources of nutrition for human beings, eggs contain a large number of vitamins and minerals and proteins with high biological value, in addition to amino acids, vitamins, calcium, phosphorus, iron, potassium and other mineral elements. They play an extremely important role in repairing human tissues, forming new tissues, consuming energy, and participating in complex metabolic processes.

Recommended method: [Steamed eggs with clams]

1. Put the clams in a basin, add a little salt, two or three drops of cooking oil, and spit out sand for 3-4 hours in advance; After cleaning the green onions, cut them into sections, and cut the green onion leaves into chopped green onions; Slice the ginger and set aside;

2. Blanch the clams to remove the fishy smell: add an appropriate amount of water to the pot, put the green onion ginger cooking wine to remove the fishy smell after the water boils, put the clams into the pot and blanch the water, until the clams are opened and fished out.

3. Mix the egg mixture: Beat 4 eggs into the bowl, beat the eggs, then add 1.5 times the cold boiled water of the egg liquid, add a little salt, continue to stir evenly, skim off the surface foam, until the foam is completely removed;

4. Arrange the blanched clams according to your favorite shape, with the opening facing up, pour in the adjusted egg liquid, put it in the steamer, and cover a plate on the egg liquid to prevent water vapor from entering the egg liquid;

5. Cover the pot, steam over medium-high heat for about 8 minutes, pour an appropriate amount of light soy sauce after leaving the pot, sprinkle in chopped green onions, and the delicious and tender clams and steamed eggs are completed.

The second: beef

Beef has the effect of nourishing the stomach and qi, and is also a tonic for strengthening the body. The protein of lean beef is generally more than 20%, and the amino acid composition of beef protein is close to the needs of the human body, and the proportion is balanced, and the human body has high absorption and utilization. In addition, beef is rich in minerals and B vitamins, including niacin, vitamin B1, and riboflavin.

Recommended method: [Beef sauce]

1.3 catties of beef tendon meat on the front leg, it is better to choose the front leg, the front leg has more tendons, and the meat is firm and has a good taste;

2. Soak the cleaned beef tendon meat in water for more than 2 hours, soak out the centimeter of blood water, and use kitchen blotting paper to absorb the surface moisture;

3. Prepare spices: star anise, cinnamon, bay leaves, dried chili peppers, angelica, tangerine peel, cumin, rock sugar;

4. Pour 500 grams of light soy sauce into the pot, pour all the spices into it, bring to a boil over high heat, then turn to medium heat and cook for 5 minutes, boil the fragrance in the ingredients, turn off the heat and let it cool;

5. Put the drained beef tendon into the basin, pour in the cooled juice, put in 60 grams of sweet noodle sauce, 40 grams of soybean paste, and then add green onion and ginger slices, coriander, a little pepper, grasp and mix evenly;

6. Sauce beef is mainly in a "sauce" word, there is no need to add salt here, completely rely on soy sauce, sweet noodle sauce and soybean sauce to season, so that the sauce beef sauce is rich and delicious;

7. Marinate beef tendons: Grab and mix the beef tendons evenly, buckle a plate, let the beef soak in the sauce, cover with plastic wrap, and refrigerate and marinate for more than 10 hours;

8. After marinating the beef for one night, put it in a casserole, pour in the sauce, then put in an appropriate amount of water to cover the beef, after boiling over high heat, turn to low heat and simmer for an hour and a half;

9. For an hour and a half, the beef can be gently pierced with chopsticks, turn off the heat and simmer for more than half an hour, the cooked beef will be cooled naturally, and wrapped in plastic wrap after cooling, so that the beef will taste firmer, and the wrapped beef will be refrigerated in the refrigerator;

10. After refrigeration for 1 hour, you can slice it and put it in the shape you like to eat, the texture is very clear, especially beautiful, and it is very appetizing to look at.

The third type: fish

Fish is a high-protein, low-fat food. The protein content in fish is usually about 15%-25%, the protein is easy to digest and absorb, and the amino acid composition is low in tryptophan. The muscle fibers in fish muscle tissue are thin and short, and the tissue is soft and delicate, which is easier to digest than animal and poultry meat.

Recommended method: [Steamed small yellow croaker]

1. Remove the scales, gills and internal organs of the small yellow croaker, wipe the water with kitchen paper after cleaning, sprinkle a little salt and cooking wine, and marinate for 10 minutes, so that it is convenient and better to taste (note, a small amount of salt at this time is just the bottom taste, and the steamed fish soy sauce on the back is salty); Ginger, green onions, and red pepper are cut into thin strips, and a part of ginger and garlic should be cut into slices for later use;

2. Steamed small yellow croaker: boil the small yellow croaker marinated in advance in a pot (the steamed fish must be boiled), and steam the small white pomfret in the pot for about 8-10 minutes (the time is determined according to the size of the fish);

3. After the small yellow croaker is steamed, remove the ginger and garlic slices on the small yellow croaker, and pour out the steamed soup in the dish (the fishy smell of the small yellow croaker is in the soup, and it is not so fishy when poured);

4. Re-sprinkle the green onion and ginger shreds on the fish, pour the steamed fish soy sauce, heat the oil in the pot (the lard is more fragrant), and pour it on the top of the green onion and ginger shreds, so that the fragrance of the green onion and ginger can be fully stimulated, and a nutritious and delicious steamed small yellow croaker fish is ready.

Fourth: shrimp

Shrimp is a common food in life, and the consumption rate is very high. Eating shrimp is not only because it is delicious, but also because shrimp is rich in nutritional value, and eating more shrimp also has the effect of enhancing immunity, and the eating effect is better. Shrimp is rich in magnesium, which has an important regulating effect on heart activity.

Recommended method: [Braised prawns in oil]

1. Fresh prawns are cleaned, cut off the shrimp whiskers, pick the shrimp line, clean them, add cooking wine and ginger slices to grasp and marinate for 5 minutes;

2. Clean the green onion, ginger and garlic and chop it into minced garlic for later use;

3. Seasoning sauce: In a small bowl, add 1 tablespoon of cooking wine, 1/2 tablespoon of dark soy sauce, 1 tablespoon of oyster sauce, 1/2 tablespoon of white vinegar, 1 tablespoon of tomato paste, half a tablespoon of sugar, 4-5 tablespoons of room temperature water, stir evenly with a spoon and set aside;

4. Stir-fry shallots, ginger and garlic: Heat the oil, when the oil temperature is 7 hot, stir-fry the shallots, ginger and garlic until the green onions, ginger and garlic are fragrant;

5. After the green onion, ginger and garlic are stir-fried, add the processed prawns and stir-fry until the shrimp turn red, pour in the pre-adjusted sauce, cover and simmer for about 2 minutes;

6. Open the lid of the pot, turn to high heat to dry the soup, you can take it out of the pot and put it on the plate, and the delicious braised prawns in oil are ready.

Fifth: soybeans

Soybeans include soybeans, black beans, and green beans. As the only plant-derived protein on the list, soybeans are rich in high-quality protein, unsaturated fatty acids, calcium, potassium and vitamin E. The protein content in soybeans is about 30%-40%, the composition and proportion of essential amino acids are similar to animal proteins, and they are rich in lysine, which is deficient in cereal proteins, making it an ideal natural food complementary to cereal proteins.

Recommended method: [Salted egg yolk tofu]

1. Clean the tender tofu and cut it into small cubes; Ham sausage cut into small cubes; 3 salted egg yolks; a small half bowl of fresh milk; Crush and peel the garlic with a knife, chop it into minced garlic for later use;

2. Blanch the tender peas: boil water in a pot, cook the tender peas in advance, and add a little salt and oil to make the color of the peas more green;

3. Sauce mixing: Take a clean small bowl, add half a spoon of sugar, 1 spoon of oyster sauce, 1 spoon of light soy sauce to the bowl, and stir well with a spoon for an appropriate amount of hot water;

4. Stir-fry salted egg yolks: Heat the oil, add minced garlic and salted egg yolks and stir-fry until fragrant, and fry over low heat until the salted egg yolks are densely bubbling;

5. Add tofu, ham sausages, boiled peas, pour in milk, pour in the seasoned sauce, and cook on high heat for 2 minutes;

6. Thicken: Add a little water to the pea flour and stir well, pour it into the pot, and carefully shovel it from the bottom of the pot with a spatula to thicken evenly;

7. Finally, sprinkle red pepper segments before cooking, the color is richer and more beautiful, and it is served on a plate to eat.