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Most people in daily life experience insufficient blood and qi or anemia. This is especially common among many elderly individuals and most women, particularly those with heavy menstrual flow and a weak constitution.
Symptoms such as dizziness、fatigue、insomnia may likely be caused by anemia. These conditions can be adjusted through diet. Today, let’s discuss some specific nutritional methods for blood nourishment.
Balanced Diet
A balanced diet and regular health check-ups are crucial measures for preventing and treating anemia. For individuals with mild anemia, dietary adjustment is the first choice.
1. Increase high-protein foods
Protein is one of the main raw materials for synthesizing hemoglobin, so choose high-quality protein foods such as animal liver, dairy products, lean meat, eggs, and soy products.
2. Consume iron-rich foods
Such as animal liver、kidneys、pork blood、duck gizzards、dried shrimp、egg yolks and other animal-based foods, as well as sesame, kelp, black fungus, nori, shiitake mushrooms, yellow soybeans, black beans, celery, jujubes, and walnuts among plant-based foods. It is also recommended to use iron pots. Chicken blood, if properly cooked, can be beneficial for iron-deficiency anemia, but raw consumption may lead to infection.
3. Eat foods rich in vitamin C and folic acid
Foods high in vitamin C can promote iron absorption in the intestines. Meat, liver, fish, eggs, and kidneys are rich in vitamin B12, while fresh vegetables, fruits, and mushrooms contain a lot of folic acid. Elderly individuals who are long-term vegetarians are prone to vitamin B12 deficiency, and those who consume too few vegetables are at risk of folic acid deficiency.
4. Moderate fat intake
Excessive fat intake can inhibit blood production, so it is recommended that each person consumes no more than 25 grams of fat per day.
Recommended Recipes for Anemia
To better help prevent anemia, here are a few nutritional recipes for blood nourishment:
1. Pork Liver and Lean Meat Congee
Ingredients: 50g fresh pork liver, 50g fresh lean pork, 50g rice, 15ml oil, a pinch of salt.
Method: Clean the pork liver thoroughly, chop it finely, and set aside. Clean the lean pork in the same way, chop it finely, and mix it with the pork liver, adding salt and oil evenly. Then wash the rice and put it in a pot with an appropriate amount of water to cook the congee. Once the congee is cooked, add the mixed pork liver and lean meat, and cook until it becomes a meat congee. Consume once daily, and long-term adherence can yield excellent blood-nourishing effects.
2. Stir-fried Celery with Pork Liver
Ingredients: 200g pork liver, 300g celery (or 200g spinach), 25g soy sauce, 20g sugar, 10g cooking wine, 30g wet starch.
Method: First, clean the pork liver and remove the membranes, then slice it thinly. Mix the liver slices with starch, cooking wine, and salt, and set aside. Remove the leaves from the celery, wash the stems, and cut them into 3cm long sections. Heat some oil in a pan, add the pork liver, and stir until it changes color, then drain the oil. In the same pan, add a little oil, heat it, and stir-fry the celery. When the celery is almost cooked, add soy sauce, sugar, and salt, then thicken with wet starch and add the pork liver, stir-frying briefly before serving.
3. Spinach and Pork Liver Soup
Ingredients: 100g fresh pork liver, 200g fresh spinach, 15ml oil, a pinch of salt.
Method: Clean the spinach, drain, and chop it finely. Clean the pork liver, slice it thinly, and mix it with oil and salt. In a pot, add an appropriate amount of water, bring it to a boil, then add the spinach and pork liver. Cook until the liver is done, then serve.
5. Yellow Bean Sprout and Pork Blood Soup
Ingredients: 0.25kg yellow bean sprouts, 0.25kg pork blood, appropriate amounts of cooking wine and seasonings.
Method: Clean the yellow bean sprouts. Cut the pork blood into small cubes and rinse with clean water. Heat a little oil in a pot, sauté minced garlic, chopped green onions, and ginger, add the pork blood and cooking wine, boil with water, then add the yellow bean sprouts, cook until done, and season with salt. This recipe is suitable for blood deficiency, dizziness, and anemia.
6. Pork Skin and Red Date Soup
Ingredients: 0.5kg pork skin, 0.25kg red dates, appropriate amount of rock sugar.
Method: Remove hair from the pork skin, clean it, and cut it into small pieces. Clean the red dates and remove the pits. Place the pork skin and red dates in an iron pot, add rock sugar and water, bring to a boil over high heat, then simmer on low heat until it thickens into a soup, and consume in multiple servings.
These are the nutritional methods for blood nourishment. Everyone should give them a try!
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