Calcium deficiency and osteoporosis are plagued by many children, pregnant women, and middle-aged and elderly friends. In addition to the need to constantly expose the skin to the sun and exercise every day, it is also necessary to choose foods that supplement calcium and bones and cook reasonably. In order to make your bones healthier.

　　Recommended recipe One: [Banana Milk Oatmeal]

　　 Ingredients: 1 banana, 1 box of milk (about 300 ml), 50 grams of oatmeal

　　 Steps: Put the banana first Cut into rounds and set aside. After cooking the oatmeal with a small amount of water, pour in milk, add banana slices, and boil.

　　Comment: Both oatmeal and milk are rich in calcium, and with bananas rich in magnesium, the bone-building effect will be greatly improved. The rich β-glucan in oats will be combined with calcium and protein in food to form a frozen state, which will increase the comfort of taste and improve the state of hyperlipidemia.

　　Recommended Recipe 2: [Spiced Dried Celery with Celery]

　　 Ingredients: 300 g celery, 50 g dried tofu, 50 g carrot.

　　 Steps: Wash the celery and cut into sections, blanch the water to remove oxalic acid and set aside. Carrot and fragrant dry clean and cut into thick strips for use. After heating, add scallion, ginger and garlic until fragrant, add celery and stir-fry for half a minute, then add fragrant dry, add salt before leaving the pan.

　　Comment: The dried fragrant squeezed by compression has three to four times the calcium content of tofu, and it is also rich in soy isoflavones and B vitamins, which has positive significance for regulating hormone levels in menopausal women. The use of dried incense instead of meat stir-fry will increase the calcium obtained by the human body. Potassium and apigenin in celery also help to stabilize blood pressure.

　　Recommended Recipe 3: Fried Rapeseed with Mushroom and Chicken Skin

　　 Ingredients: 300g of small rape, 50g of chicken skin, 50g of dried shiitake mushrooms

< p>　　 Steps: Dried shiitake mushrooms are soaked in advance and cut into small pieces for use. Wash the shiitake mushrooms for use. After the oil is hot, add garlic slices and chicken skin until fragrant. Add mushrooms and stir-fry until they are seven.

　　Comment: In addition to being rich in calcium, small rape also contains a lot of minerals magnesium and vitamin K that help calcium absorption, and chicken skin with high protein content and rich mushrooms are rich in helpful Vitamin D, which promotes calcium absorption, is a perfect match for calcium supplements with green vegetables rich in calcium and magnesium.

　　Recommended Recipe 4: Mushroom and Tofu Stewed Fish Head

　　 Ingredients: Silver Carp Fish Head 1000g, Tofu 200g, Water Hair Mushroom 50g, Ginger Garlic Each 30 grams, 100 grams of rapeseed heart.

　　 Steps: Wash the fish head from it, cut the mushroom spatula into thick pieces, and cut the tofu into pieces for use. Put the sautéed ginger slices and shiitake mushrooms in the pan with the bottom oil, put the fish head in the pan and simmer on low heat. When the two sides of the fish are slightly yellow, add minced garlic. Add the appropriate amount of boiling water and put the tofu evenly into the soup. Simmer on low heat for about 30 minutes. Add salt and put rapeseed before cooking.

　　Comment: Tofu is a well-known high-calcium food. Like fish meat, it is rich in high-quality protein, and high-quality protein is also an important element for strong bones and maintaining normal elasticity. Fish meat and mushrooms are rich in vitamin D and The rich magnesium and vitamin K in rape can strengthen the body''s absorption and utilization of calcium. Therefore, stewed fish head with mushroom and tofu is not only delicious, but also a perfect match for calcium and bone.