There is really nothing in this world that is more important than good health! In the past two days, I have come across a piece of news that a 22-year-old girl worked overtime until she died suddenly in the early morning.
Photo source Weibo hot search topic Nuan Nuan hope that all those who work hard for life must remember to take care of themselves and put their health first! In addition to taking a good rest, eating well is also very important. Right now is the dog days and high temperature days. We should add more foods high in potassium, calcium and dietary fiber to our usual diet. Why is this?
① Potassium supplementation: In hot weather, a little activity will cause sweating, and potassium ions in the body are easily lost, resulting in weakness of the limbs, abdominal distension and constipation. ② Calcium supplementation: When the temperature is high, people’s appetite will be affected, gastrointestinal motility will slow down, food intake will be reduced, and the absorption rate of calcium will also be greatly reduced.
③Supplementary dietary fiber: Dietary fiber can help intestinal peristalsis and help eliminate intestinal waste.
For women, eating more high-fiber foods in summer can also reduce fat.
Did you know that it is not difficult to supplement these three nutrients at the same time. Today, Nuan Nuan will introduce 3 kinds of “three high vegetables”, which integrate high potassium, high calcium and high fiber!
01 Purslane
As a representative of summer weeds, July and August are when it grows wildly and is at its tenderest.
Although purslane is a wild grass in the field, its nutritional value is not inferior to other vegetables, and the content of potassium and calcium in it is good!
Let’s talk about its calcium content first. The calcium contained in 100 grams of purslane is 85 mg, which is similar to that of milk, and its calories are lower than that of milk! (Before eating, remember to blanch water to remove oxalic acid to improve the utilization rate of calcium)
And its potassium content is 488 mg per 100 grams, and its sodium content is only 44 mg. It is a proper high-potassium and low-sodium vegetable. It is suitable for people with high blood pressure, which helps to reduce swelling and control blood pressure. Chinese medicine believes that it has the functions of clearing away heat and dampness, detoxifying and swelling, quenching thirst and diuretic. It’s no wonder that this wild vegetable is called “longevity vegetable” in the eyes of our ancestors!
In this way, purslane can dispel dampness and prevent constipation. The damp and heat of dog days can easily cause constipation, and purslane is also rich in dietary fiber!
In summer, we can use 100 grams of fresh purslane, or 30 grams of dried purslane in boiled water as a tea substitute, which helps to remove dampness and heat and relieve constipation.
Note that people with spleen and stomach deficiency and diarrhea caused by abdominal cold should eat less purslane.
02 kale
Kai Lan is a frequent visitor on the dining table in southern cities, especially in the eyes of people from Guangdong and Guangxi, it is a precious vegetable. ① It is rich in calcium, a nutrient element, with 121mg/100g.
Although kale is a green leafy vegetable, its oxalic acid content is very low, so calcium is more easily absorbed and utilized!
② At the same time, kale is also a vegetable with high potassium and high dietary fiber. The potassium content per 100 grams is 345 mg, which is 6 times that of winter melon, and the dietary fiber is 1.9 grams!
Those who have eaten warm powder will feel that it is slightly bitter, but the bitter ingredient is cinchona cream, which can inhibit the overexcited body temperature center and play a role in relieving summer heat and antipyretic. It is suitable for summer eating~
However, the taste of kale is obvious, the taste is crisp, and the water is sufficient. Even the great gourmet Su Dongpo once praised that “kale is like a mushroom, crisp and beautiful teeth and cheeks.”
It’s a little warm to mention that kale and cabbage look so similar that many people buy the wrong ones. How can we distinguish these two kinds of vegetables?
How to tell the difference between kale and cabbage?
Different appearances: cabbage hearts are slender and slender, with green leaves and golden stamens; kale is shorter and thicker, with darker leaves and lavender stamens after opening.
1 cabbage
2 kale
Different tastes: Chinese cabbage is tender and sweet, while kale is crisp and slightly bitter. 03 water spinach
Water spinach is also known as water spinach (wèng) and tongcai. Its stems are crisp and the leaves are fragrant. It is also a summer vegetable with high potassium, high calcium, and high fiber, but many people hold it. “Confuse”.
①Nuannuan mentioned before that the calcium content of water spinach is as high as 115 mg, which is higher than that of milk. Although the absorption rate is slightly worse, it is also a good source of calcium.
But some warm fans have left a message to express their doubts about this, thinking that water spinach = cramps? Can’t eat more?
The reason for this statement is that the high oxalic acid contained in water spinach will affect the absorption of calcium. However, 95% of the oxalic acid can be removed by boiling the water first when cooking, which has little effect on the absorption of calcium and will not cause the so-called cramps.
②Some people think that it is a vegetable that absorbs pesticides and heavy metals. Is water spinach really easy to accumulate toxic substances? Can you still eat happily? Testing by an authoritative organization shows that the heavy metal content of water spinach on the market in my country is within the normal range, and its cultivation requires high water quality, it is almost impossible to grow in sewage, and it is impossible to market it.
Most of the water spinach we buy in regular markets, shopping malls, supermarkets and other channels meet the national standards, and very few pesticide residues exceed the standard, so you can eat it with confidence!
Eat more potassium-rich water spinach in hot Futian days to help replenish electrolytes lost by the body. You must know that 100 grams of water spinach can replenish 304 mg of potassium, which is more than the “potassium champion” banana.
At the same time, water spinach is also rich in crude cellulose and chlorophyll, which can help gastrointestinal motility and eliminate toxins accumulated in the body.
When you usually encounter it in the vegetable market, remember to choose the whole plant without fibrous roots, and the greener the leaves, the fresher the leaves; those who like the tender taste choose the ones with thin stems, and those with thicker stems are more crispy.
Kangkong and it are a perfect match, learn fast!
Did you know that the light-tasting water spinach is stir-fried with the seafood-flavored shrimp paste, which is full of salty and delicious flavor.
Ingredients: water spinach, red pepper, shrimp paste, oyster sauce
1. Wash the spinach, cut into sections, and blanch in water for 15 seconds to remove oxalic acid.
2. Mix shrimp paste and oyster sauce with a little water to form a thin paste. Pour an appropriate amount of oil into the pot, add onion and ginger to the pot, and then pour in the shrimp paste.
3. After the shrimp paste is completely dispersed, pour in the water spinach and stir-fry for 1 minute before serving.
(Warm taste Guanwei)