Winter is the season when the human body functions are relatively low, and many people feel tired and listless. One of the reasons may be a lack of potassium in the body. Potassium is one of the essential trace elements in the body, and it is used in the maintenance of nervesMusclesIt plays an important role in the proper functioning of the system and in regulating fluid balance. Potassium deficiency can lead to general weakness, fatigue, and even difficulty breathing. For middle-aged and elderly people, increasing potassium intake is essential for maintaining a good mental stateBoosts immunityCrucial.
1. Oyster mushrooms
Oyster mushroomsKnown as the "queen of mushrooms", it is not only rich in potassium per 100 gramsOyster mushroomsThe potassium content is as high as about 1960 mg, and it is also richVitaminsProteinsand othersMinerals。In addition,Oyster mushroomsIt also has the effect of tonifying the spleen and invigorating qi, and has a certain relieving effect on symptoms such as cough and qi reversal caused by lung dryness.
willOyster mushroomsAfter tearing into small petalsBlanch, withGarlicStir-fry the seedlings together until fragrant, add an appropriate amount of seasoning and stir-fry evenly. The flavor of this dish is beautiful, and not only increasesVegetablescan also meet the body's demand for potassium.
2. Seaweed
Seaweed is well-deserved when it comes to potassium supplementationVegetablesChoice. The potassium content of seaweed reaches 1796 mg per 100 grams, which is a very desirable kindVegetablesPotassium supplements. In addition, nori also has:Lowers blood lipidsThe role of which is rich in unsaturated fatty acids and eicosapentaenoic acid can be reducedCholesterolof the content, preventionBlood clotsof the formation.
Tear the nori into pieces, soak it in warm water for a while, add side dishes such as eggs and seasonings, and finally drizzle over the stewEgg brothAdd chives and coriander to garnish. This dish is delicious and satisfying for potassium supplementation and adds to the deliciousness of the soup.
3. Water spinach
Water spinachYes".VegetablesThe reputation of "elf" is not only rich in potassium, but also rich in carotenoids and solubilityDietary fiberWater spinachThe potassium content is slightly lower thoughOyster mushroomsand seaweed, but it lowers blood pressure, blood lipids andCholesterol, for the protection of blood vesselsHealthVery beneficial.
willWater spinachWash and drain, stir-fry with garlic slices until soft, add an appropriate amount of seasonings and stir-fry evenly. This dish is green and tender, with a crisp taste that not only satisfies the potassium needs, but also can be enjoyedVegetablesdelicious.
Adequate potassium supplementation is important for middle-aged and older adults. And potassium-rich vegetables can be a good choice for meeting potassium needs. Oyster mushrooms, nori andWater spinachAll are high in potassiumVegetables, in addition to replenishing potassium, they are also abundantVitaminsProteinsand othersMinerals, to the bodyHealthIt has a comprehensive health care effect. When choosing ingredients, you can mix and match them according to your taste and preferences, so that each meal can enjoy the delicious taste of potassium-rich vegetables in a different way.
However, in addition to dietary supplements, we should also pay attention to a reasonable diet structure and eat more freshVegetableswithFruits, control the intake of high-salt, high-sugar and high-fat foods, participate in physical exercise in moderation, and keep it welllifeHabit. At the same time, it is also necessary to choose the appropriate potassium supplementation method according to the individual's physical condition and the doctor's advice to avoid excessive intake.
In short, maintain a good nutritional balance andlifeHabits for the body of middle-aged and elderly peopleHealthCrucial. By consuming vegetables rich in potassium, especiallyOyster mushrooms, nori andWater spinachIt can supplement potassium, enhance the body's immunity, improve the symptoms of fatigue and tiredness, and maintain good spirit and physical strength. Let's start at the dinner table and focus on ourselvesHealthto enjoy delicious food while nourishing the body and mind.