"Potassium supplementation in summer, there is no shortage of body", you should often eat 4 kinds of high-potassium vegetables in hot weather, have strong legs and feet, and spend summer comfortably

Reading guide: "Potassium supplementation in summer, there is no shortage of body", 4 kinds of high-potassium vegetables should be eaten often in hot weather, legs and feet are strong, and comfortable summer!

In the scorching summer, the sun is like fire, the human body is prone to sweating, and the loss of water and minerals is accelerated. Among the many lost minerals, potassium is particularly important. Potassium is an indispensable macroelement for the normal physiological function of the human body.

Therefore, there is a saying among the folk that "potassium is replenished in summer, and there is no shortage of body". In this summer, let's get to know four kinds of high-potassium vegetables, and through their cooking methods, let the body stay full of energy in the summer, eat more, have strong legs and feet, and spend the summer comfortably!

1. Potatoes: The potassium element of the underground treasure

Potatoes, as a frequent guest on people's tables, not only taste good, but also rich in nutrients. With a potassium content of up to 342 milligrams per 100 grams of potatoes, it is a veritable "treasure trove of potassium". Potatoes are prepared in a variety of ways and can be used both as a staple food and as a dish.

Recommended method: Potato roasted pork ribs

Ingredients: potatoes, pork ribs, green onions, ginger, garlic, soy sauce, cooking wine, salt, sugar, pepper, star anise, cinnamon, water

Steps:

1. Wash the pork ribs and cut them into sections, peel and cut the potatoes into cubes, and cut the green onions, ginger and garlic for later use.
2. Add water to the pot, put in the pork ribs, add cooking wine and ginger slices, bring to a boil over high heat, skim off the foam, turn to low heat and cook for 30 minutes.
3. Remove the ribs, drain the water, add a little oil to the pan, add the ribs and fry until lightly browned on both sides.
4. Add green onions, ginger, garlic, star anise, and cinnamon and stir-fry until fragrant, then add soy sauce, sugar, salt, and pepper to taste.
5. Pour in the potato cubes, stir-fry evenly, add water to cover the ingredients, bring to a boil over high heat, turn to low heat and simmer until the soup is thick.

2. Spinach: The potassium element of the green elf

Spinach, known as the "king of vegetables", is not only rich in vitamins and minerals, but also has a considerable potassium content. The potassium content of spinach reaches 311 mg per 100 grams, making it an excellent choice for potassium supplementation in summer.

Recommended preparation: Scrambled eggs with spinach

Ingredients: spinach, eggs, salt, oil, minced green onion and ginger

Steps:

1. Wash the spinach and cut into sections, beat the eggs and set aside.
2. Add water to the pot, bring to a boil, add the spinach, blanch until it is broken, then remove and drain.
3. Add a little oil to the pan, heat it, pour in the egg mixture, stir-fry until it is set, and then serve.
4. Add a little oil to the pot, add minced green onion and ginger and stir-fry until fragrant, add spinach and stir-fry.
5. Pour in the scrambled eggs, add salt to taste, stir-fry evenly and then remove from the pan.

3. Shiitake mushroom: the king of mushrooms

Shiitake mushrooms are not only delicious, but also extremely nutritious. The potassium content of shiitake mushrooms is as high as 464 mg per 100 grams, making them an ideal food for potassium supplementation in summer.

Recommended method: Stewed chicken with shiitake mushrooms

Ingredients: shiitake mushrooms, chicken, green onions, ginger and garlic, cooking wine, salt, pepper, chicken essence, water

Steps:

1. Wash the chicken and cut it into pieces, soak the mushrooms and wash and slice them, and cut the green onions, ginger and garlic for later use.
2. Add water to the pot, add the chicken, add cooking wine and ginger slices, bring to a boil over high heat, skim off the foam, turn to low heat and cook for 20 minutes.
3. Remove the chicken, drain the water, add a little oil to the pan and fry the chicken until lightly browned on both sides.
4. Add green onions, ginger and garlic and stir-fry until fragrant, add mushroom slices and stir-fry evenly.
5. Pour in water to cover the ingredients, add salt, pepper and chicken essence to taste, bring to a boil over high heat, turn to low heat and simmer until the soup is thick.

4. Seaweed: The potassium element of the taste of the sea

Seaweed, as a gift from the sea, is not only delicious, but also rich in potassium. The potassium content of seaweed is as high as 1640 mg per 100 grams, which is an excellent ingredient for potassium supplementation.

Recommended method: seaweed egg drop soup

Ingredients: seaweed, eggs, salt, chicken essence, pepper, sesame oil, water

Steps:

1. Tear the nori into small pieces and set aside, beat the eggs and set aside.
2. Add water to the pot, add the seaweed after boiling, and turn to low heat after boiling.
3. Slowly pour in the egg mixture to form an egg blossom shape.
4. Add salt, chicken essence and pepper to taste, drizzle with a little sesame oil and remove from the pan.

While enjoying the delicacies brought by these four high-potassium vegetables, we should also pay attention to eating them in moderation to maintain a balanced and varied diet. In addition, for special populations such as those with kidney disease, potassium supplementation should be done under the guidance of a doctor.

Potassium supplementation in the summer not only keeps our body active, but also helps us better cope with the challenges of hot weather. Let's enjoy the food while also paying attention to the maintenance of the body!