Introduction: “Replenishing Potassium and Calcium in Autumn,” suggests the elderly: Eat more of these ingredients for great nutrition!
As the autumn breeze rises, the leaves turn golden, ushering in a season of harvest – autumn. However, for the elderly, autumn also brings many physical challenges, such as a noticeable phenomenon of “autumn fatigue”, weakness in the legs, and low spirits.
At this time, dietary adjustment becomes particularly important. Among many ingredients, there is a food that is not only rich in nutrients, but also has six times the potassium content of apples and twice the calcium content of soybeans, and that is green beans. I will elaborate on the nutritional value of green beans and provide a few delicious recipes to help the elderly maintain strong legs and vitality in autumn.
I. Nutritional Value of Green Beans
Green beans, also known as string beans or snap beans, are a common vegetable that is not only delicious but also has high nutritional value. It is rich in various minerals and vitamins, making it an excellent choice for autumn supplementation.
1. Rich in Potassium: Potassium is one of the essential minerals for the body, and green beans have a very high potassium content. Every 100 grams of green beans contain about 196 milligrams of potassium, nearly six times that of apples (about 30 milligrams of potassium per 100 grams of apple). Therefore, eating more green beans is beneficial for the body and can alleviate autumn fatigue.
2. High Calcium Content: Calcium is a primary component of bones and teeth, essential for maintaining healthy bones. Green beans also have a considerable calcium content, with about 192 milligrams of calcium per 100 grams, over two times that of soybeans (about 95 milligrams of calcium per 100 grams of soybeans). For the elderly, calcium supplementation is particularly important and can effectively prevent osteoporosis and other issues.
3. Protein and Vitamins: In addition to potassium and calcium, green beans are also rich in protein, dietary fiber, vitamin C, vitamin K, and other nutrients. These components help enhance immunity and provide antioxidant effects.
II. Delicious Green Bean Recipes
1. Stir-Fried Green Beans with Minced Pork
Ingredients: 300g green beans, 100g minced pork, ginger, garlic, a few small chili peppers, light soy sauce, salt, a little sugar.
Instructions:
Wash and cut the green beans into small pieces, blanch in boiling water for 2 minutes, then rinse with cold water and drain.
In a pan, heat a small amount of oil over medium heat, add the minced pork, stir-fry until it changes color and slightly golden.
Add ginger, garlic, and small chili peppers, continue to stir-fry until fragrant.
Add the blanched green beans, stir-fry over high heat for 1 minute, season with a little salt and sugar.
Pour a small amount of water along the edge of the pan, continue to stir-fry until the liquid evaporates, then transfer to a plate.
2. Cold Green Bean Salad
Ingredients: 200g green beans, garlic, chili oil, light soy sauce, vinegar, salt, sugar.
Instructions:
Wash and cut the green beans into thin strips, blanch in boiling water for 2 minutes, then rinse with cold water and drain.
In a bowl, combine garlic, light soy sauce, vinegar, chili oil, salt, and sugar to make the dressing.
Pour the dressing over the green beans, mix well to let the green beans absorb the flavors.
Transfer to a plate, garnish with a small amount of chopped scallions or cilantro, and serve.
3. Braised Green Beans with Pork Ribs
Ingredients: 200g green beans, 500g pork ribs, ginger slices, cooking wine, salt, chicken essence.
Instructions:
Clean the pork ribs, cut into small pieces, blanch in boiling water to remove blood and impurities, then set aside.
Wash and cut the green beans into small pieces.
In a pot, add enough water, pork ribs, and ginger slices, bring to a boil over high heat, then simmer over low heat for 40 minutes.
Add the green beans and some cooking wine, continue to simmer for another 10 minutes.
Season with salt and chicken essence, then serve.
III. Dietary Suggestions for Elderly in Autumn
In addition to eating more green beans, the elderly should also pay attention to the following in their autumn diet:
1. Eat more high-potassium foods: Apart from green beans, other foods such as bananas, dates, grapes, mushrooms, and taro can also be consumed to supplement the body’s potassium needs.
2. Moderate calcium supplementation: In addition to green beans, fresh milk, yogurt, cheese, tofu, and other foods are also good sources of calcium. The elderly can choose suitable ingredients for calcium supplementation according to their own situation.
3. Balanced diet: The elderly should ensure the diversity and balance of their diet by consuming foods rich in protein, vitamins, minerals, and dietary fiber, such as fish, meat, eggs, beans, vegetables, and fruits.
IV. Conclusion
Autumn is a season of harvest and a good time for the elderly to nurture their bodies. By reasonably arranging their diet and consuming potassium and calcium-rich foods like green beans, the elderly can effectively alleviate autumn fatigue, enhance leg strength, and mental well-being in autumn.
Moreover, maintaining good routines and engaging in appropriate exercise are also essential factors for good health. I hope that elderly friends can seize this golden opportunity in autumn, take good care of their bodies, and enjoy a healthy and beautiful life!
