At present, it is still a three-volt high temperature day, and in terms of diet, it is necessary to add more foods with high potassium, high calcium and high dietary fiber, and these 5 ingredients should not be missed.
1. Purslane
Purslane is known as the "longevity dish" in the eyes of the ancestors, which is the representative of summer wild vegetables, and every year in July and August is when it grows wildly, and it is the most tender.
The potassium, calcium and other contents of purslane are good, and the calcium contained in each 100 grams of purslane is 85 mg, the potassium content is 488 mg, and the sodium content is only 44 mg. It is also rich in omega-3 fatty acids, Y-3 fatty acids, and carotene.
Purslane can be mixed cold, or made into soup, bun buns, dumplings, zygotes, flapjacks, etc. Cold purslane, no need to use vinegar, comes with a sour taste. Purslane is washed with salt soaked water, boiling water into a pot (salt and oil are added to the pot), rolled with chopsticks for a few rolls, and quickly fished out. Scalding purslane is a fast, the grasp of the time heat determines the acidity and softness of purslane, too sour too soft and too old, it loses its crisp and tender taste. The seasoning is indispensable to the shallots, ginger and garlic, the red oil of the peppers, and the dried peppers.
Purslane can also be used as a tea drink, with 100 grams of fresh purslane, or 30 grams of dry purslane boiled water as a substitute tea, which helps to dehumidify heat and relieve constipation. You can also take advantage of the present, use purslane to make pickled vegetables, and stay until the winter to make a purslane stewed pork belly.
2. Kale
Mustard (gài) blue, also known as cabbage. Kale calcium, potassium and magnesium are abundant, are all-rounders of mineral supplementation, and are also high dietary fiber vegetables. Its calcium content is 121mg/100g, and the oxalic acid content is very low, so calcium is more easily absorbed, and it can usually be combined with eggs to supplement calcium. Kale contains 345 mg of potassium per 100 grams, which is 6 times that of winter melon and 1.9 grams of dietary fiber.
The kale taste is slightly bitter, and the bitter taste is mainly derived from two ingredients: organic alkali and cinchona cream. Organic alkalis can stimulate people's taste nerves, enhance appetite, but also speed up gastrointestinal peristalsis, help digestion; Cinchona cream suppresses the overexcited body temperature center and helps to cool off the heat. Before frying, you can blanch it with a little edible alkali water to filter some bitterness.
3. Hollow cabbage
Hollow cabbage, also known as wèng (wèng) vegetables, tongcai, is a set of high potassium, high calcium, high fiber in one of the summer seasonal vegetables. The calcium content of hollow cabbage is 115mg/100g, and the oxalic acid content is more, so blanch it before eating. 100 grams of hollow cabbage can supplement 304 mg of potassium, more than the "potassium supplement champion" banana. At the same time, the crude cellulose content and chlorophyll content in hollow cabbage are also abundant.
The easiest way to do this is to blanch the cabbage in boiling water and serve it with sesame oil and soy sauce.
4. Sweet potato leaves
Sweet potato leaves are also a high-calcium leafy green vegetable, and 100 grams of sweet potato leaves contain up to 180 mg of calcium. Insoluble dietary fiber 2.8 g. Sweet potato leaves have a very low energy, 27 kcal / 100 g, suitable for friends who have lost weight.
Sweet potato leaves have a carotene content of 1351 mcg/100 g, which is 5.4 times that of Chinese cabbage, carotene can be converted into vitamin A in the body, and the vitamin A conversion equivalent of 100 g of sweet potato leaves can account for 15% of the recommended daily intake. Sweet potato vitamin B1 and B2 content is prominent, blanched water nutrient loss is large, it is recommended to fry quickly with less oil.
In terms of eating method, the leaves should be picked and tender to eat, and the stem of the sweet potato leaf should first be torn off the outer layer of skin, and then cooked to be delicious. Sweet potato leaves can be boiled and mixed with vegetables, wrapped buns, wrapped dumplings, made into miscellaneous noodles, etc., or fried to eat, boiled soup, or put some leaves when cooking porridge, or wrapped in flour and fried to eat, mixed noodles steamed to eat. You can also take advantage of the sun to dry and boil the vegetables and pickle the sour sweet potato leaves.
5. Edamame
Summer edamame is a regular at the dinner table. Every 100 grams of edamame contains 135 mg of calcium, and it also contains high-quality plant protein, which makes it feel full. The potassium content per 100 grams of edamame is 478 mg. Eating some edamame can replenish the potassium that is lost with sweat, helping to restore strength and relieve fatigue.
The fiber content of edamame is as high as 4.0%, far exceeding the well-known high-fiber vegetables such as spinach (1.7%), celery stalk (1.2%), leek (1.4%), and broccoli (1.6%). Rich dietary fiber can not only promote gastrointestinal peristalsis.
The types of amino acids are also relatively complete. The vitamin C content can reach 27 mg/100 grams, ranking first in the vitamin C content of fresh beans.
Boiled edamame can not only retain the nutrients and tender taste of edamame to the greatest extent, but also without too much oil and water, spices, calories will not be too high, the feeling of fullness is also strong, very suitable for eating as a side dish or snack.