In the summer, the heat is unbearable, and it is easy to sweat, and the body's potassium is easily lost with the evaporation of sweat. In the summer, people are prone to lack of energy, lack of strength, do not want to eat, often "summer nap"... And this has a lot to do with the loss of potassium.
Therefore, potassium supplementation in the summer is very important, which can help restore physical strength and relieve fatigue. The following fruits and vegetables are all potassium-containing masters:
1. Mushrooms
Among vegetables, mushrooms have a particularly high potassium content. The potassium content of mushrooms per 100 grams is as high as 3106 mg, which is 12 times that of bananas, and other common mushrooms, hazelnut mushrooms are 2493 mg/100 g, and oyster mushrooms have a potassium content of 258 mg/100 g.
The zinc content in the mushroom is also relatively high, it can promote the growth and development of children, but also contains dietary fiber and other nutrients, help to improve constipation, low calorie, eat more and do not get fat ~ the calcium content of mushrooms is relatively high, 168 mg / 100 grams.
The mushrooms are delicate and tender, and the flavor is so strong that they can be fried with a variety of fresh slices of meat. Mushrooms and carrots are paired to double the nutrients. The abundance of zinc in mushrooms promotes the absorption and utilization of vitamin A in carrots. Chinese cabbage vitamin C is 2 times higher than lemon, and in combination with mushrooms, it enhances the body's resistance.
The surface of the mushroom is easy to retain impurities, it is best to pour some flour in the water when cleaning, stir it with your hands to wash, and then go through the water again. In addition, before putting fresh mushrooms in the refrigerator, you must remember to dry the surface water, and the storage time should not exceed 4 days.
2. Seaweed
Seaweed is a low-calorie, low-fat, high-protein, high-dietary fiber food, and is also rich in minerals such as iodine and selenium and B vitamins. The potassium content of seaweed is as high as 1763 mg/100 g, containing a certain amount of calcium and magnesium (105 mg per 100 grams of laver), which can help the absorption of potassium.
Seaweed egg flower soup is the most common soup, but this soup has a high nutritional value. The umami elements in seaweed are prominent, which can well arouse people's appetite, but seaweed itself contains a certain amount of sodium, so when making soup, try not to add chicken essence, monosodium glutamate, and add less salt. If you find that the seaweed is red, it may be that it has absorbed the moisture and has undergone mildew. Even if mold has not yet appeared, it is not recommended to eat.
3. White fungus
White fungus has always been known as the "crown of bacteria", white fungus has always been known as "the crown of bacteria", each 100 grams of silver ear potassium content of 1588 mg, more than 6 times that of bananas, sodium content is not high.
Drinking some white fungus soup in summer can not only supplement potassium but also beautify the face. White fungus can be salty and sweet, cold mix, stew soup, boiled porridge, common peach gum silver ear soup, white ear horseshoe sugar water, lychee silver ear sweet soup, coix barley silver ear soup, white ear sydney pear soup, papaya white ear sugar water, osmanthus lotus root silver ear soup, pumpkin silver ear sugar water, milk silver ear soup and so on. Old Beijing small hanging pear soup, based on snowflake pear and white fungus as the main ingredients, add rock sugar, green plum and goji berries to cook together.
4. Shrimp skin
When it comes to dietary calcium supplementation, many people's first reaction is to point out shrimp skin, which has a calcium content of 991 mg/100 g. Shrimp skin is also rich in potassium, iodine, magnesium, phosphorus and other minerals. The potassium content per 100 grams of shrimp skin can be 617 mg.
100 grams of shrimp skin contains sodium 5057 mg, it is impossible to eat too much, it is recommended to take the shrimp skin as a condiment, make soup, mix cold vegetables, steam eggs, wrap dumplings when putting some, can supplement calcium, while using light dried shrimp skin instead of salt, both fresh and reduce sodium intake. Green leafy vegetables such as cabbage join hands with shrimp skins to become calcium supplements in soups.
Shrimp skin to buy fresh, placed for a long time, coupled with not fully dried, easy to breed microorganisms, fresh shrimp skin color white, no peculiar smell.
5. Snake bean (soybean carob)
Snake beans, also known as soybean horns, are similar in appearance to four seasons beans. The potassium content per 100 grams of soybean horn is as high as 763 mg, which is 3 times the potassium content of bananas. Its vitamin B content is very high, which can increase appetite and promote digestion.
Its most common is stir-fried, but it can also be mixed cold, cool and crispy.
6. Lilies
Lily enjoys the reputation of "vegetable ginseng", has the effect of purifying the heart and lungs, calming the nerves, the potassium content in the lily ranks high in vegetables, and the potassium content per 100 grams of lilies is as high as 510 mg, which can promote the coordination of metabolic functions and help to nourish the face. And the sodium content is extremely low.
Lilies can be eaten steamed and fried, and when boiling mung bean soup and silver ear soup, add lilies to quench thirst and quench the heat and add flavor.
However, fresh lilies have a carb content of nearly 40%, and the same weight, the calories are higher than rice. Lilies contain colchicine, so do not eat raw, but after cold water soaking and heating treatment.
7. Houttuynia cordata
Houttuynia cordata, also known as ear root, is an antibiotic in plants, which contains 2.2 grams of protein, 0.4 grams of fat, 6 grams of polysaccharides, 74 mg of calcium, 53 mg of phosphorus and volatile oils per 100 grams. Potassium content per 100 g is up to 494 mg.
How to eat houttuynia, you have to look at the southwest region. In the southwest region, fried bacon should be added to folded ear roots, barbecue should be added to fold ear roots, pepper dipped in water to add folded ear roots, hot and sour summer to be sour and spicy cold mix to fold ear roots under the rice, a handful of peppers, a handful of salt sauerkraut, a handful of garlic puree and coriander, plus soy sauce, sesame oil and aged vinegar, is the Yun Guichuan people's cold mixed houttuynia cordata. There are also houttuynia shabu-shabu hot pot, houttuynia scrambled eggs and so on.
8. Edamame
Edamame is rich in nutritional value, and its protein content is 13.1g/100g, which is comparable to the protein content of eggs. For every 100 grams of shelled edamame, it contains about 135 mg of calcium and 478 mg of potassium per 100 grams of edamame. Edamame is also rich in dietary fiber (100 grams of dietary fiber content of up to 4.0%), far more than celery, leeks and other high-fiber vegetables. The vitamin C content of edamame can reach 27 mg/100 grams, ranking first in the vitamin C content of fresh beans. In addition, edamame is also rich in magnesium, phosphorus, folic acid and other ingredients.
Boiled edamame, stir-fried edamame, minced meat roasted edamame... The flowers and hairs are integrated, and the edamame and peanuts are called the popular appetizers of the summer supper world.
Fresh legumes such as edamame and seasonal beans, which contain trypsin inhibitors, plant lectins and other substances, whether boiled or stir-fried, must be cooked and eaten. And its calories are not very low, so don't eat more at a time.
9. Coconut
More than 94% of the coconut water we often drink in the summer is water, and the rest is protein, vitamins, minerals and other nutrients. Among them, the content of potassium is particularly prominent, up to 475mg/100g, ranking second among common fruits, higher than bananas. Coconut water is also low in calories, with only 18 kcal per 100g of coconut water.
Fresh coconut meat is rich in protein, can reach 3.33g / 100g, the dietary fiber content in coconut meat is also relatively high, 4.7g / 100g, coconut meat also contains potassium, phosphorus, magnesium, vitamin C and other nutrients, its fat content is also relatively high, up to 33%, and most of them are saturated fat, calories are as high as 241 kcal. Therefore, when eating coconut meat, we must pay attention to "keeping our mouths shut" and eating it in moderation, otherwise it is easy to cause calories to exceed the standard.
Coconuts to buy home, in addition to drinking coconut water directly, eating coconut meat, you can also make a variety of desserts and pastries, such as coconut sago dew, coconut cake, coconut jelly and so on. Using coconuts into the dish is actually very good, such as coconut chicken, sweet and fragrant, not greasy, very suitable for summer eating.
10. Bananas
Many athletes after the completion of the exercise, love to come to 1 banana to eat, the potassium lost with sweat during exercise, can be supplemented when eating bananas, bananas in the common high potassium fruit rankings, bananas ranked tenth, potassium content of 256 mg / 100 grams, although not outstanding, but compared to the first few avocados, durian and other fruits, sugar content and fat content are low. And bananas are high in carbohydrates, containing about 22g of carbohydrates per 100g of bananas, which can also give the body instant energy.
Bananas, also known as "happy fruits," contain bioamines such as serotonin, dopamine, and norepinephrine that help regulate mood.
Common fruits with potassium in the first place is avocado, although its potassium content is high, but it is also high fat content, not suitable for eating more, there are edible high potassium fruits such as oranges, grapefruit, watermelon, strawberries and so on.
Potassium-containing vegetables also include kale, broad beans, bamboo shoots (fresh), cabbage, kale, amaranth, peas, spinach, etc., and the potassium content of these vegetables is also above 300mg/100g.