The third column is a recipe to prevent osteoporosis. Menu to strengthen the bones.
If you listen to this much, you might think, "It's calcium," "I'm sure it's milk and small fish."
It's a great answer.
With calcium, I also use milk, small fish, and Japanese mustard spinach. But this time I would like to write about the story that it seems that it is not the only one, and the traps that tend to fall into nutrients.
It is a disease in which the amount of bone is reduced and the bone is weakened. More decomposition and resorption than bone formation increases the number of cavities inside, making it easier for bones to break. There are various causes such as lack of nutrition, lack of exercise, and medicines taken, but the typical one is due to aging. It is a familiar disease that is especially common in postmenopausal women (bone density decreases sharply when female hormone secretion decreases), and is currently said to be more than 10 million people in Japan and one-third of women in their 50s and over. .. Although this is not a life-threatening illness in itself, complications such as fragile fractures (fractures caused by a slight impact) can make walking difficult, bend the back and hips, and in the case of the elderly, from there. You may be bedridden. It is important to be conscious and careful from a young age.
calcium. I knew it from an early age, but in fact calcium is a nutrient that tends to be deficient, and it is difficult to meet the recommended daily intake (650 to 800 mg per day depending on age) unless you are aware of it. It seems that there are many osteoporosis reserves around their 20s. Certainly, I haven't seen many young people who are conscious of calcium, and I also have a thought circuit of "water to reduce calories" rather than "let's drink milk for calcium!" Shine.
In the first place, it seems that even if you ingest calcium, more than half of it will flow without being absorbed (I want you to stop doing that). Vitamin D is a typical ingredient that helps absorption. Therefore, a diet high in calcium and vitamin D is important to prevent osteoporosis. In addition, magnesium, protein and vitamin K are also important, but if you put it out, it will be "all important!", So I will first think from the perspective of calcium and vitamin D.
Foods high in calcium include dairy products such as milk and cheese, small fish such as Iwashi and cherry shrimp, soybean products such as tofu, green and yellow vegetables such as Japanese mustard spinach and bok choy, and seaweeds such as wakame seaweed and hijiki seaweed. Foods high in vitamin D include fish such as salmon, eel, saury, flatfish, and dried shirasu, and mushrooms such as dried shiitake mushrooms.
Specific numbers are shown in the table below.
List of foods that contain a lot of calcium (amount of food per 100g).・ Sakura shrimp 690mg ・ Processed cheese 630mg ・ Shirasu dried (semi-dried) 520mg ・ Camembert cheese 460mg ・ Fried 310mg ・ Parsley 290mg ・ Saba boiled can 260mg ・ Komatsuna 150mg ・ Milk 110mg
………………
When I saw this, I almost thought, "I don't have a lot of milk, and I'm going to use parsley." I'm completely in the trap of this table.
This is the amount of food you own per 100g of food.
Milk is 200 ml per glass, so this is half the amount of a glass. If you take one cup normally, it is 220 mg. On the other hand, the parsley that is sometimes served on the plate weighs about 1 to 3 g in the edible part. Is there 20g even if I eat a whole bunch? If I wanted to take 100g of it ... I was told that it would be rustling in my mouth and the space between my teeth would be completely filled with green. Even if you dry the shirasu, if you try to make it 100g, you will consume too much salt.
That's why it's important to think about these tables not as "per 100g" but as "around one meal". This kind of trap is easy to fall into when talking about nutritional foods and supplement advertisements, calories, salt, and additives such as trans fatty acids, so it is important not to judge by just looking at the numbers.
By the way, among the ingredients, dried shrimp is especially rich in calcium, and the amount of dried shrimp per 100g is as high as 7,100mg. Of course, I don't eat 100g at a time, but even one tablespoon is 568mg. Even the second-ranked dried sardines are 2,200 mg per 100 g, so there are no enemies on the way. It is Usain Bolt in the calcium world.
However, regarding calcium, the absorption rate differs depending on the food. There are some errors depending on the literature and site, but it is about 30% for small fish, about 16% for vegetables, and about 40% for dairy products. Milk has a high absorption rate, and unlike other foods, it can be ingested just by drinking it without cooking, so it is a food that can efficiently ingest calcium. Speaking of calcium, milk. I knew it from elementary school, but it wasn't a mistake. Calcium is said to be milk, but in fact, if you hold it diagonally, milk was really excellent.
The introduction has become very long, but it's a recipe.
The main ingredient, Iwashi, takes a little time to cook, and dried shrimp and sakura shrimp are often not at home. Since you can eat whole bones, you can absorb them efficiently, and you can get them anywhere at a low price. This time, I will introduce a recipe that mainly uses mackerel cans.
"Mackerel can tofu hamburger"
The teriyaki hamburger steak, which was made fluffy with tofu and slightly ginger, was sprinkled with a small amount of mayonnaise, which was easy to eat.
Ingredients (for 2 people) Mackerel can (boiled in water) ... 1 can (160g) Cotton tofu ... 1/2 can (150g) If you don't like mackerel, you can add one. A bread flour ... 4 tablespoons salt, grated ginger ... a little A soy sauce, sugar ... 1 teaspoon each salad oil ... 2 teaspoons soy sauce, mirin, sake, water ... 1 tablespoon each sugar ... 1 teaspoon Kataguri powder ... 1/2 teaspoon mayonnaise … Appropriate amount
(1) Drain the tofu thoroughly. Put the meat (bone) of mackerel can, half the amount of soup, tofu, and A in a bowl, crush it by hand or crush it well with a rolling pin, mix it smoothly, and divide it into two equal parts. (2) Heat the cooking oil in a frying pan, turn it over when it is browned, cover it with a low to medium heat, bake for 4 to 5 minutes, and heat it to the middle to serve on a plate. (3) Wipe the frying pan quickly and add B, which has been mixed well. Heat while mixing with a spatula, and when thickened, apply to (2) and squeeze the mayonnaise.
"Sprinkle of Japanese mustard spinach and shirasu and sesame seeds"
Make it light and put it on rice and lightly sprinkle soy sauce on it.
Ingredients (easy to make) Komatsuna ... 1/2 bunch sesame oil ... 2 tsp sugar ... 1 tsp A weakly dried shirasu ... 15 g (2 tbsp) A white roasted sesame ... 1 tsp A salt ... 1/4 tsp A soy sauce ... a little
(1) Cut the Japanese mustard spinach into small pieces. Heat sesame oil in a frying pan and fry, and when the oil is sprinkled, sprinkle with sugar (I feel that the bitterness will be reduced if you fry with sugar first). When it becomes soft, add A and mix.
"Komatsuna, wakame seaweed and carrot miso soup"
Ingredients (for 2 people) Komatsuna ... 1/4 bunch dried wakame seaweed ... 2 teaspoons carrots ... 1/3 bottles of soup stock ... 500 ml miso ... 1 tablespoon
(1) Cut carrots into ginkgo. Cut the Japanese mustard spinach into small pieces. (2) Put soup stock and carrots in a pan and heat over medium heat. After boiling, add komatsuna and simmer until soft. Add wakame seaweed, turn off the heat, and melt the miso.
It's a bonus.
"Milk agar"
It is a dessert with a low sweetness using very ordinary milk agar.
Ingredients (easy to make) Powdered agar ... 1 bag (4g) Water ... 100ml Milk ... 500ml Sugar ... 40-50g Strawberries (if any) ... Appropriate amount
(1) Put water and powdered agar in a pan and heat while mixing. When it melts and boils, simmer while mixing for about 1 minute. Keep the milk warm in a separate pot or microwave (it doesn't have to be hot). (2) Turn off the heat of the agar solution, mix the sugar, add the milk little by little and mix well. When the heat is removed and it becomes thick, pour it into a mold (I poured it into a 700 ml zip lock container) and cool it in the refrigerator for at least 1 hour. (3) Scoop into a bowl and serve with strawberries, if any.
Thank you for reading to the end.
Next time is a recipe to prevent diabetes.
⇒ Yuri Yamamoto's column "Recipes for preventing illnesses that are easy and delicious-syunkon Body-friendly rice" Click here for the second article
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Yuri Yamamoto (Yuri Yamamoto)
Cooking columnist
Born in Osaka in 1986. She is a mother of two children. She uses cheap ingredients that are familiar to her, and her menu, which anyone can easily make and looks fashionable, is highly favored by housewives and people who are not good at cooking. Her recipe books "syunkon cafe rice 1-5" and "syunkon cafe rice exquisite recipes in her range" (published by Takarajimasha), which include her "bokeh" and "tsukkomi", have become bestsellers with a cumulative total of over 4.3 million copies. Her essay book "syunkon cafe miscellaneous notes whether cream stew goes well with rice" and "syunkon diary respecting people who ask for ordinary coffee at Starbucks" (both published by Fusosha Publishing) are also on sale. She is also updating her blog, "Café Rice with a Smile" syunkon "" on her whim.
* This content is the opinion of an independent author who is not directly related to our company. * Please note that the information posted may differ from the latest products, laws, tax systems, etc.
