This year's dog days are 40 days long, and I have seen the power of the first wave in the past few days. Yesterday, the maximum outdoor temperature was over 35 degrees. When I got out of the car, I just entered the steamer, but even with such a high temperature , also can not stop my desire to exercise, every day at 4 o'clock in the afternoon when the temperature is the highest is when I sweat.
Whether you are exercising or engaging in outdoor physical labor, if you are sweating profusely for a long time, you must "supplement potassium", otherwise you will be prone to lethargy and lack of energy. The "Chinese Dietary Guidelines" recommends that adults should supplement about 2,000 mg of potassium per day. People who sweat in summer need a little more. It is not difficult to supplement potassium. The usual daily diet can be satisfied. Today I share this "3 vegetables and 3 fruits" "They are all high-potassium foods, so you must eat more during the dog days to help you keep your spirits up throughout the summer.
High potassium 3 vegetables - kelp
When I was a child, my teacher taught us to eat more kelp to supplement iodine. In fact, the "potassium" content of kelp is also very high, which can reach 1503 mg/100 grams. It is a leader. A plate of "cold kelp silk", cool and nutritious, isn't it beautiful.
[Recommended food - cold and hot and sour kelp shreds]
Ingredient preparation: kelp, minced garlic, coriander, dried pepper, chili powder, chopped green onion, millet pepper rings, white sesame, sugar, soy sauce, salt, balsamic vinegar, cooking oil
- The kelp is soaked in water, rinsed, then cut into filaments with a knife, boil water in a pot, scald the kelp shreds in a pot and put them out to cool for later use.
- Heat an appropriate amount of hot oil in a pot, put in the dried peppercorns and fry them until fragrant, remove the dried peppers, and leave the hot peppercorn oil for later use.
- In an empty bowl, add 1 tablespoon of chili powder, 1 tablespoon of white sesame seeds, appropriate amount of chopped green onion, pour the pepper oil into it, stir evenly to stimulate the fragrance.
- After a little cooling, add an appropriate amount of minced garlic, an appropriate amount of millet pepper rings, salt, sugar, light soy sauce, and balsamic vinegar and stir well to make a sauce for later use.
- Add a handful of parsley to the cooled shredded kelp, pour the sauce into it, grab and mix evenly before serving on a plate.
High potassium 3 vegetables - fungus
The potassium content of black fungus is 773mg/100g, and its protein content can reach 6 times that of milk, eating more in dog days can replenish physical strength, but black fungus should not be soaked in summer If the time is too long, it is easy to breed harmful bacteria and endanger human health. You can add a small amount of sugar and water to soak the fungus, which can be done in about ten minutes, which is safe and easy.
[Recommended food - black fungus in cold salad]
Ingredient preparation: black fungus, half a cucumber, minced garlic, chili oil, soy sauce, rice vinegar, sugar, salt, sesame oil, millet pepper ring
- A small handful of fungus soaked in water, Add a tablespoon of sugar to the water and stir well, so that the fungus can be quickly soaked, and it can be completely soaked in about ten minutes, and then the fungus is cleaned and set aside.
- Boil water in a pot, scald the fungus until cooked, remove and cool in cold water.
- Cut half a cucumber into the fungus for color matching, add chili oil, sesame oil, light soy sauce, rice vinegar, sugar, millet pepper rings, and salt and mix well.
High Potassium 3 Vegetables - Potatoes
Potatoes contain about 502mg/100g of potassium. Potatoes are also one of the most commonly eaten ingredients. I remember that when I was a child, the materials were not as abundant as they are now. I buy them at home in one bag at a time. I eat potatoes almost every day, but I haven't gotten tired of eating them. My favorite is fried shredded potatoes or cold potato shreds .
[Recommended food - shredded potato salad]
Ingredient preparation: two potatoes, dried chili, edible oil, pepper oil, minced garlic, salt, sugar, light soy sauce, rice vinegar, sesame oil
- Peel two potatoes and cut them finely Silk, and then wash several times with water to wash the starch of the potatoes, so that it tastes more refreshing.
- Boil water in a pot, blanch the shredded potatoes in the pot until they become slightly translucent, and then take them out immediately. After taking them out, put them in cold boiling water and let them cool, so that the shredded potatoes taste more crispy.
- In an empty bowl, add an appropriate amount of dried chili and minced garlic, pour in hot oil to stimulate the fragrance, then add pepper oil, light soy sauce, salt, sugar, rice vinegar, and a few drops of sesame oil and stir to form a sauce.
- Add an appropriate amount of shredded green and red peppers to the shredded potatoes, pour the sauce into it and mix it evenly before serving on a plate.
High potassium 3 fruits——Banana Avoid physical activity when you are not in the state. The potassium content of bananas is about 330 to 472 mg/100g. There are many benefits to eating more in the dog days when you sweat a lot. However, bananas in summer are not easy to store. Buy bananas within 2 days. Just eat it, otherwise it is easy to rot and deteriorate. At the same time, don't put the banana in the refrigerator for preservation. It is easy to be frozen and black and hard and not delicious. High Potassium 3 Fruits - Coconut
Coconut meat and coconut juice can be eaten. It contains protein, vitamins and various minerals. The content of "potassium" is even higher, which is comparable to bananas. The sugar content of coconut milk is not high and the calories are very low. Drinking it in summer can replenish water and relieve fatigue.Coconut meat is also high in protein and contains a certain amount of fat, which can be eaten in summer to supplement physical strength.
One of the 3 fruits with high potassium - cherry
Cherry is one of the three fresh summer trees. Regardless of its small body, it is very nutritious. The potassium content is 258 mg per 100 grams, and other various nutrients are also very high. At the same time, cherries are sweet and slightly sour, and eating some in hot summer weather can quench thirst, replenish physical strength, and make you a spirited worker.
- something to say -
The dog days are hot and dry, and you will sweat profusely when you go out for a walk. Eat less spicy and greasy food, eat more seasonal fruits, vegetables and meat, and replenish protein and potassium in time. In addition to the above 3 fruits and 3 vegetables, as well as many cereals, meats are high in potassium, such as some whole grains, chicken, pork lean meat, etc., the use of diet can fully meet the demand for potassium.
I am Ahu, a small eater who likes to study and make food. The above is the high-potassium food in the dog days that I shared with you today. If you like it, you can follow me. There will be more exciting content waiting for you tomorrow, thank you for reading, tomorrow See
