As autumn approaches, it’s important to supplement with zinc. It is recommended for middle-aged and elderly individuals to frequently consume these 4 zinc-rich dishes, which nourish the spleen and stomach and enhance physical strength. After entering autumn, the weather gradually gets cooler, and the physical functions of middle-aged and elderly people may change. At this time, appropriately supplementing zinc is crucial for maintaining health. Zinc not only helps boost immunity but also promotes appetite and improves digestive function. Today, I will introduce 4 delicious and nutritious zinc-rich dishes that are simple to make. Let’s learn together!
1. Oysters and Tofu Soup
Ingredients: 200 grams of oysters, 1 block of tofu, ginger, green onions, salt, cooking wine, pepper, sesame oil to taste. Steps: 1. Clean the oysters and soak them in salt water for half an hour to remove impurities and odor. 2. Cut the tofu into small pieces and blanch in boiling water to remove the bean smell. 3. Cut ginger into strips and chop green onions. 4. Pour an appropriate amount of water into a pot, add ginger and cooking wine, and bring to a boil over high heat. 5. Add the oysters and cook until they open, then remove and set aside. 6. Add the tofu pieces to the pot and cook for about 2 minutes. 7. Add the cooked oysters and continue cooking for 1 minute. 8. Season with salt and pepper, sprinkle with green onions, and drizzle with sesame oil. Nutritional benefits: Oysters are very rich in zinc, and tofu is high in protein and calcium. Together, they make a nutritious and delicious soup that nourishes the spleen and stomach and enhances physical strength.
2. Steamed Pumpkin with Beef
Ingredients: 1 piece of pumpkin, 200 grams of beef, light soy sauce, cooking wine, starch, salt, ginger strips, chopped green onions to taste. Steps: 1. Clean the beef and slice it thinly. Place in a bowl and add light soy sauce, cooking wine, starch, salt, and ginger strips. Mix well and marinate for 15 minutes. 2. Peel and deseed the pumpkin, cutting it into small pieces, and arrange them at the bottom of a plate. 3. Evenly distribute the marinated beef slices on top of the pumpkin. 4. In a steamer, boil some water, place the plate inside, and steam over high heat for about 15 minutes until the beef is cooked through. 5. Remove the steamed pumpkin and beef and sprinkle with green onions. Nutritional benefits: Pumpkin is rich in zinc, vitamins, and dietary fiber, while beef is high in protein and zinc. This dish is tender and nutritious, helping to boost immunity in middle-aged and elderly individuals.
3. Stir-fried Carrots with Eggs
Ingredients: 1 carrot, 2 eggs, green onions, salt, cooking oil to taste. Steps: 1. Clean and peel the carrot, then cut it into thin strips. 2. Crack the eggs into a bowl, add a little salt, and beat well. 3. Chop the green onions. 4. Pour some oil into a pan, heat it, then add the egg mixture and scramble until set. 5. Add a little more oil to the pan, and sauté the green onions until fragrant. 6. Add the carrot strips and stir-fry until soft. 7. Add the scrambled eggs, mixing them evenly. 8. Season with salt and stir-fry evenly before serving. Nutritional benefits: Carrots are rich in zinc and carotene, and eggs provide high-quality protein and zinc. This dish is colorful and nutritionally balanced, promoting digestion and absorption in middle-aged and elderly individuals.
4. Shrimp and Broccoli
Ingredients: 100 grams of shrimp, 1 broccoli, garlic, salt, cooking wine, light soy sauce, starch, cooking oil to taste. Steps: 1. Clean the shrimp and marinate with cooking wine, salt, and starch for 10 minutes. 2. Cut the broccoli into small florets and soak in salt water for 15 minutes, then rinse and set aside. 3. Mince the garlic. 4. Boil water in a pot, add a little salt and cooking oil, then blanch the broccoli for about 1 minute and cool in cold water. 5. Add an appropriate amount of oil to the pan, heat it, and sauté the minced garlic until fragrant. 6. Add the shrimp and stir-fry until they change color. 7. Add the broccoli and stir-fry evenly. 8. Season with salt and light soy sauce, and stir-fry evenly before serving. Nutritional benefits: Shrimp is rich in zinc, protein, and calcium, while broccoli is high in vitamins and zinc. This dish is light and refreshing, helping to nourish the spleen.
