Recently, most cities in the country have been enveloped by continuous high temperature, like a big steamer, covering the sky above each city. Even hiding in an air-conditioned room, the air humidity of more than 80% still makes the body uncomfortable.
This year’s dog days are special, 40 days in total! This phenomenon is commonly known as “double volts”, which means that our middle-aged and elderly people are most likely to suffer from the root cause of the disease, and it has become longer, more dangerous and more difficult to endure.
For dog days, eat foods high in potassium and low in sodium< /p>
At this time, no matter whether you sweat a lot or sweat less, it is not good for your health. Too little perspiration makes it difficult to expel waste from the body.
If you sweat too much, your body will lose minerals through sweat. 99% of sweat is water, and the rest includes uric acid, lactic acid, sodium, potassium, magnesium and other minerals. We all know that people who sweat a lot in the summer need to drink some light salt water to replenish their minerals.
“Dietary Guidelines for Chinese Residents” recommends that adults People need to supplement 2000 mg of potassium every day, and those who sweat a lot should also increase it appropriately, but the daily potassium intake of Chinese residents is only 1616.9 mg.
If blood potassium is too low, there will be bad teeth, eating less in summer, poor energy, napping, and low interest in recreational activities.< /span>. At first, I thought it was a sign of heat stroke, but only after the serum potassium was replenished to normal did I know that it was caused by potassium deficiency.
Teacher Xiaobang today, the topic that I want to talk to you about is: The summer is hot, eat less winter melon and cucumber! Eat more vegetables with “high potassium and low sodium”, and eat 3 kinds of good things quickly
Many people like to eat melons such as winter melon and cucumber Vegetables, the water content of these foods is close to 90%, which can indeed replenish water, but the potassium content is not obvious, and it is difficult to achieve the purpose of potassium replenishment. Teacher Xiaobao recommends three foods: mushrooms, potatoes and lettuce.
Eat lettuce in dog days to supplement potassium:
Lettuce is a high-quality “high-potassium, low-sodium” vegetable, containing 212 mg of potassium per 100 grams of lettuce Elements, rich in potassium and low in sodium, can help the balance of water and salt in the body and maintain stable blood pressure. Therefore, patients with high blood pressure may wish to buy some lettuce to eat.
In addition lettuce is very low in calories, only 15 calories per 100 grams of lettuce, even if you eat a pound of lettuce There are less than 100 calories in total. It is very suitable for eating too much fish and meat in summer, and eating some refreshing lettuce to change the taste.
Lettuce also has a very powerful point, that is, the lettuce leaves are delicious and rich in nutrients. The carotene in lettuce leaves is 9.7 times higher than that in lettuce stems, and the vitamin C is 14 times higher than that in lettuce leaves, both of which have good antioxidant effects.
Eat potatoes to supplement potassium in dog days:
Potatoes are very high in potassium, and are also rich in vitamins and calcium, phosphorus, Iron and other trace elements are easy to digest and absorb, can supply a large amount of heat energy to the human body, and can also promote the digestive function of the spleen and stomach, widen the intestines and relieve constipation.
Potato is rich in dietary fiber, which can promote intestinal peristalsis and speed up defecation. The role of gut health.
But it’s important to pay attention to how the potatoes are eaten, like fries, crisps, creamy mashed potatoes Such, high-calorie, high-fat eating is obviously not a suitable choice. Not bad for cardiovascular health and blood sugar stability!
Eat mushrooms in dog days to supplement potassium:
We all know that mushroom is a very “fresh” mushroom food. The deliciousness of mushroom comes from its rich guanylate, can play a “natural monosodium glutamate” The effect of , so the soup boiled with mushrooms is very delicious.
Mushroom is also a high-protein, low-fat, healthy food rich in dietary fiber, vitamins and minerals. It is especially commendable that every 100 grams of mushrooms contain potassium 1655 mg, which means that eating 150 grams of mushrooms can meet the body’s potassium needs throughout the day.
How to cook three foods high in potassium?
Then lettuce, potatoes and mushrooms, how to make a delicious meal in dog days? Mr. Xiaobao also has a good way to eat it directly. Eating this way is very refreshing in summer, and it can also keep the food fresh and crispy.
Peel and wash the potatoes, cut them into shreds, put a few drops of white vinegar in the water, soak the shredded potatoes for ten minutes to remove the starch on the surface. Bring the water to a boil in the pot, add the shredded potatoes and blanch for two or three minutes, then remove the cold water.
wash the lettuce Peel and shred the mushrooms, cut the mushrooms into thin slices, and then boil them in boiling water for two or three minutes respectively, remove them from cold water. Then add minced garlic, sesame oil, salt and other seasonings according to taste and you are ready to eat. p>
In addition to the above three foods, such as water spinach in green vegetables; mung beans, yams, sweet potatoes in grains; and black fungus, seaweed, these foods are rich in potassium.< /p>
You can mix and match according to your own eating habits and tastes, such as sweet potato yam porridge, seaweed egg soup, fried water spinach with fungus, etc. .