With the passage of time, the physical function of middle-aged and elderly people gradually declines, and their legs and feet are no longer as athletic as when they were young, and the quality of sleep may also be affected. At this stage, it is especially important to make reasonable dietary choices.
In recent years, nutritional studies have found that high-potassium foods are beneficial to the health of middle-aged and elderly people, not only to help maintain the normal function of muscles, make legs and feet stronger, but also to promote good sleep, enhance immunity, and make us live a healthier and longer life. So, which foods are high in potassium and how to eat them reasonably?
1. How much do you know about high-potassium foods?
Potassium is one of the essential minerals for the human body, which plays a vital role in maintaining the normal beating of the heart, regulating blood pressure, and promoting muscle contraction. For middle-aged and elderly people, due to the decreased absorption capacity of the body, it is more likely to have insufficient potassium intake. Therefore, increasing potassium intake through diet is of great significance for improving physical condition.
There are many types of foods high in potassium, including but not limited to bananas, potatoes, spinach, fish, etc. These foods are not only rich in potassium, but also rich in other nutrients, such as vitamins, minerals and dietary fiber, which are very beneficial for the nutritional supplement of middle-aged and elderly people.
2. Four high-potassium foods are recommended
1. Potatoes: Potatoes are a good source of potassium, containing about 342 mg of potassium per 100 grams of potatoes. Potatoes are prepared in a variety of ways and can be used both as a staple food and as a dish. For example, steamed potatoes, beef stew with potatoes, and roasted chicken with potatoes are all delicious and nutritious options.
Recommended preparation: Beef stew with potatoes
Ingredients: 500 grams of beef, 2 potatoes, appropriate amount of green onion and ginger, cooking wine, light soy sauce, dark soy sauce, appropriate amount of salt.
Steps:
(1) Cut the beef into cubes and marinate in cooking wine and light soy sauce for 15 minutes;
(2) Peel and cut the potatoes into cubes, and mince the green onion and ginger;
(3) Heat oil in a pot, add green onion and ginger and stir-fry until fragrant, add beef and stir-fry until it changes color;
(4) Add potato cubes, stir-fry evenly, add an appropriate amount of water, bring to a boil over high heat, turn to low heat and simmer;
(5) Stew until the beef is cooked and the potatoes are soft and glutinous, add dark soy sauce and salt to taste, and reduce the juice.
2. Spinach: Spinach is the potassium champion in green leafy vegetables, containing about 558 mg of potassium per 100 grams of spinach. Spinach is not only nutritious, but also good for antioxidants. Middle-aged and elderly people can use spinach as one of the daily vegetable options and cook it with other ingredients.
Recommended method: Scrambled eggs with spinach
Ingredients: 300 grams of spinach, 3 eggs, salt and oil.
Steps:
(1) Wash the spinach and cut it into sections, beat the eggs and set aside;
(2) Heat oil in a pot, pour in the egg liquid and stir-fry until solidified, then set aside;
(3) Add a little oil to the pot, add the spinach and stir-fry until it is broken;
(4) Add the scrambled eggs, stir-fry evenly, and add salt to taste.
3. Seaweed: Seaweed is a seafood product that contains about 1640 mg of potassium per 100 grams of seaweed, which is a veritable high-potassium food. Seaweed is not only rich in potassium, but also rich in minerals such as iodine and calcium, which are beneficial for maintaining the thyroid gland and bones of middle-aged and elderly people.
Recommended method: seaweed egg drop soup
Ingredients: appropriate amount of seaweed, 1 egg, appropriate amount of green onion and ginger, appropriate amount of salt and sesame oil.
Steps:
(1) Tear the seaweed into small pieces, beat the eggs and set aside;
(2) Add water to a pot and bring to a boil, add seaweed, green onion and ginger to boil;
(3) Slowly pour in the egg liquid to form egg flowers;
(4) Add salt to taste and drizzle with sesame oil.
4. Fish: Fish is a source of high-quality protein and is also rich in potassium. Potassium content varies between fish species, but is generally a good source of potassium. Middle-aged and elderly people can choose steaming, boiling soup and other cooking methods, which not only retain the nutrition of fish, but also easy to digest and absorb.
Recommended method: Steamed sea bass
Ingredients: 1 sea bass, appropriate amount of green onion and ginger, cooking wine, salt, light soy sauce.
Steps:
(1) Remove the scales and internal organs of the perch, wash and set aside;
(2) Shred green onion and ginger, spread on the fish, drizzle with cooking wine, light soy sauce, and sprinkle with salt;
(3) Add water to the pot and bring to a boil, put the fish in the steamer and steam for 10-15 minutes;
(4) Take out the steamed fish and sprinkle with chopped green onions.
3. Dietary collocation and precautions
Although high-potassium foods are beneficial to the health of middle-aged and elderly people, it is also necessary to pay attention to moderate consumption to avoid excessive intake of potassium. In addition, the diet of middle-aged and elderly people should be diversified, not picky or picky eaters, so as to ensure a balanced intake of various nutrients. At the same time, according to the individual's physical condition and nutritional needs, the dietary structure and food types can be appropriately adjusted.
In short, by rationally combining high-potassium foods and other nutritious foods, middle-aged and elderly people can improve their physical condition and quality of life while enjoying delicious food. Let's start with our daily diet and move towards a healthy and happy old age.
Source: Zou Bajie Food