As the saying goes, "Spring is sleepy and autumn is short, and summer is a nap." In fact, this is closely related to potassium loss caused by a lot of sweating. So what should be done to effectively and reasonably supplement potassium?
In fact, we can eat a normal diet and eat more foods with high potassium content. Nine kinds of vegetables in summer are recommended to everyone. Every vegetable is rich in potassium, which helps you to be full of energy and not feel sleepy all summer.
We still sort the food according to the potassium content per 100g, from low to high. Can you guess which vegetable is the first?
The ninth bitter gourd
Bitter gourd is a good vegetable. It is nutritious, healthy and one of the most important vegetables in summer. Slightly bitter and crisp, it is a necessary dish to relieve summer heat. Bitter gourd has many functions, and I believe many people are more familiar with it than I am, so I won't go into details here.
Its cooking methods are also varied, such as cold bitter gourd, bitter gourd scrambled eggs, bitter gourd roasted meat, bitter gourd stuffed meat and so on. These all belong to the category of ordinary people's home cooking.
So, what is the potassium content of bitter gourd per100g? Every100g of bitter gourd contains 256mg of potassium.
What is this concept? The familiar banana,100g, is also 256mg, with the same content as bananas. Therefore, eating bitter gourd in summer has many benefits. This is an excellent diet food with very low calories. 100 grams of heat is only 22 calories.
Even so, I believe many people are still afraid of the bitter taste of bitter gourd. In fact, properly handled, bitter gourd can alleviate the bitterness. You can choose to marinate with salt or blanch directly, and the main nutrients beneficial to the human body will not be lost. You can refer to the video I used to make bitter gourd scrambled eggs.
Eighth spinach
Spinach is rich in nutrition, known as the "king of vegetables", and its nutritional indicators are among the best. Spinach is also one of our main vegetables in summer, and many friends like it.
There are various cooking methods of spinach, such as cold spinach, stir-fried spinach, and making an omelet with spinach is also delicious.
So, what is the potassium content per100g of spinach? The potassium content per 100g spinach is 3 1 1 mg.
Spinach is so good, isn't there any disadvantage? As the saying goes, no one is perfect, and no food is perfect. Spinach has a high oxalic acid content. When you went to the market to buy it, I wonder if you noticed that some spinach we often buy has round leaves and some are sharp. There is a great difference in oxalic acid content between round-leaf spinach and pointed-leaf spinach. I suggest you buy raw spinach with low oxalic acid content, and you must blanch it before eating it to remove most of the oxalic acid.
The seventh pea
Peas are crisp and sweet to eat, full of treasures and rich in nutrition. It originated in China and Central Asia, and now it is mainly distributed in Asia and Europe. In our country, it is planted in both north and south. It is also a frequent visitor to our summer recipes.
There are many cooking methods of peas, such as stir-fried peas, vegetarian dishes and minced peas.
So, what is the potassium content per100g of peas? Per100g spinach, the content of potassium is 332mg.
Peas are good, but you can't eat more. Eating too much will cause flatulence. It is particularly emphasized here that peas also contain saponins, which is a common problem of all beans. So when you cook peas, you must cook them thoroughly to avoid poisoning.
Sixth amaranth
Amaranth is also one of the main vegetables in summer. Amaranth has many aliases, and the names of each place are slightly different. Also known as Qing Xiang Amaranth, Red Amaranth, Red Amaranth, Rice Amaranth, etc. It is a kind of millet with soft stems and leaves in Amaranthaceae. It is native to China and widely cultivated in the Yangtze River basin. Because of its strong resistance to adversity, it is easy to grow, likes heat, drought and humidity, and has few pests and diseases. Amaranth is a very easy vegetable to grow, and pesticides are rarely used.
Friends who read our last article know that it is also a high-calcium food, and other nutrients are also quite sufficient.
So, what is the potassium content of amaranth per100g? Per 100g amaranth, the potassium content is 340mg.
Therefore, amaranth is really a treasure, and it is really no exaggeration. However, it should be noted that the acid content of amaranth is also surprisingly high. Therefore, in addition to blanching before eating, some friends with stones should be careful when eating amaranth.
The fifth potato
Potatoes are available all year round. They are nutritious and cheap. Potatoes are the most familiar vegetables in our daily life. It is planted in soil and is basically a very safe vegetable.
Potatoes are the ingredients with the most cooking methods, and almost all cooking methods can be used once, compared with people who don't like potatoes. In fact, potatoes are not high in calories. As long as it is not fried, potatoes will be a very good diet food, and adults and children can eat more. For example, making mashed potatoes, adding some salt and pepper, is also delicious and can lose weight.
So, what is the potassium content of potatoes per100g? Per100g spinach, the content of potassium is 342mg.
There is only one thing that potatoes need to pay attention to, that is, never eat sprouted potatoes. The toxin in germinated potatoes is called solanine. When the content of solanine reaches above 0. 1 g per catty, it may poison people and seriously endanger their lives.
Fourth place bamboo shoots
I believe some people will find it strange. Are there any bamboo shoots in summer? In fact, bamboo shoots are available all year round, and bamboo shoots and winter bamboo shoots are famous.
Due to China's vast territory and rich resources, bamboo shoots from Fujian and Guangdong are just on the market in summer. Fresh and sweet fragrance is the characteristic of summer bamboo shoots. Although the production time is different, the nutrition is not discounted at all. Bamboo shoots can be said to be 100% pure natural, and pesticides will never be used. Bamboo shoots grow out in a few days, and there is such a thick skin, which is all wild. Who will fight pesticides?
So, what is the potassium content of bamboo shoots per100g? The potassium content of bamboo shoots per100g is 389 mg.
Bamboo shoots have been one of the "eight treasures" since ancient times, and their nutrition is beyond doubt. However, although bamboo shoots are good, the oxalic acid content is not low, so the old method is still the same: be sure to blanch them. In addition, bamboo shoots are rich in crude fiber and should not be eaten too much to avoid indigestion.
Third place edamame
Soybean is a fresh soybean and an annual crop. Its stems are thick and hard with fine hairs, its pods are flat, and there are fine hairs on the pods, which looks furry, so people call it edamame. When fresh, the pods are tender green, green and lovely.
Because beans are wrapped in bean sprouts, they will not be harmed by pesticides. A bowl of cold edamame is served in summer, which is crispy and delicious, appetizing, followed by wine and rice. It is not only a food with high calcium content but also a food with high potassium content.
So, what's the potassium content of soybean per100g? The content of potassium is 478 mg per 100 g of soybean.
Although edamame is good, you can't eat more. The reason why you can't eat more is different, because the calories are high. The energy content per hundred grams of edamame is 123.0 kcal, which is much higher than other fresh beans and other kinds of vegetables, and the fat content of edamame is not low. If you eat too much, you will get fat.
Second place Houttuynia cordata Thunb
Houttuynia cordata, also known as broken ear root, is both food and medicine. This is a more powerful dish than coriander. People who like it like it so much that people who don't like it can't stand it. People in Guizhou and Sichuan especially like to eat cold broken ears in summer.
So, what is the potassium content of Houttuynia cordata per100g? The potassium content of houttuynia cordata per100g is 494 mg.
A few people eat Houttuynia cordata Thunb, which will cause allergies. So they should eat reasonably according to their physical condition.
First place snake bean
Snake bean, also known as snake melon and soybean horn, is native to India and cultivated in both north and south China. Its fruit is particularly like a snake, and it smells a little like a snake. But when the snake beans are cooked, they become fragrant, sweet and soft.
So, what is the potassium content of snake beans per100g? The content of potassium is 763 mg per 100 g of snake beans. Is a well-deserved first place.
If you are not sure, you can watch the video of this article "9 Kinds of High Potassium Vegetables".