Spring is a season full of vitality, but some people can't keep up their spirits, such as being sleepy, easily tired, and unable to work hard, why is this? Because: as the temperature rises and outdoor activities increase, the human body is more prone to sweating. Traditional Chinese medicine believes that "sweat is the fluid of the heart", and people who sweat excessively or easily will damage the "heart qi" and be easily upset and irritable. Modern medicine believes that excessive sweating will take away the "potassium" element in the body, and at the same time, it will also take away a certain amount of "sodium" element! Both of these elements are to maintain the normal osmotic pressure and acid-base balance of cells, and are also the elements to maintain the normal function of muscles and nerves. Therefore, the scientific and reasonable intake of potassium-rich foods has become an important strategy for spring health.
The first dish of potassium supplementation - mushrooms
The inconspicuous mushroom has a potassium content of 3,106 milligrams per 100 grams, which is 12 times that of the "little prince of potassium supplementation" banana! 17 times that of tomatoes! This potassium content is really far behind other vegetables, and it also contains nutrients such as dietary fiber.
01
The effect of mushrooms
1. Protect the liver
Mushroom contains a large amount of selenium, which helps to increase the activity of glutathione peroxidase in the blood, so it has the effect of protecting the liver; Mushroom can inhibit the rise of cholesterol in serum and liver, and can also play a good protective role in the liver; Mushroom also contains a variety of antiviral ingredients, which has a certain therapeutic effect on viral hepatitis.
2. Prevent osteoporosis
Mushroom, also known as white mushroom, contains a lot of vitamin D, some studies have shown that white mushroom is the only vegetable that can provide vitamin D, when white mushrooms are exposed to ultraviolet rays, they will produce a large amount of vitamin D. A high intake of vitamin D can prevent osteoporosis.
3. Boosts immunity
Mushrooms contain antioxidants, which are beneficial to reduce the damage caused by free radicals to the human body, effectively regulate the thyroid gland, and improve the body's immunity.
4. Laxative
Mushrooms are rich in dietary fiber, which can promote gastrointestinal peristalsis and achieve the effect of laxative, which helps to prevent or improve constipation.
02.
Precautions for consumption
1. Kidney disease: For example, patients with chronic nephritis, uremia, and kidney failure should not eat mushrooms, because the kidney metabolic dysfunction is disordered, and eating mushrooms is easy to aggravate the condition.
2. People with allergies: People who are allergic to mushrooms should not eat mushrooms to avoid allergic reactions.
3. Patients with gout should not eat more mushrooms: eating more mushrooms will increase uric acid, which is easy to aggravate gout.
03
Intake
"Dietary Nutrient Reference Intake for Chinese Residents (2023 Edition)", the appropriate intake of potassium for healthy people is 2000 mg per day, and 70g of mushrooms per day is enough to simply supplement potassium, and the author recommends that the amount should not exceed 300g per day, but the mushrooms should be eaten fresh, and they must be rinsed several times before eating.
Finally, there is a principle of potassium supplementation: see urine potassium supplementation, so it is necessary to drink plenty of water and ensure daily urine output.
Recommend a dish
【 Grilled mushroom 】
Ingredients: mushrooms, salt, garlic, paprika, pepper;
Roasted mushrooms are a classic mushroom and a popular way to eat in recent years, "a mouthful of soup and a mouthful of mushrooms" is said to be roasted mushrooms, and baked mushrooms can be made with a baking sheet, oven, and pan.
Steps:
Remove the root of the cleaned mushroom, drain the water, heat the non-stick pan slightly, first put the concave side of the mushroom into the pot, fry slowly over medium-low heat; slowly fry until the mushroom is slightly yellow and the water overflows, as the mushroom becomes ripe, the volume of the mushroom will also be reduced, after the mushroom is cooked, sprinkle a small amount of salt in fact, you can eat, drink the soup before eating, and then eat the mushroom, the original taste, the taste is very delicious.
Source: Shanxi Provincial Hospital of Traditional Chinese Medicine