The top 4 “natural potassium” vegetables commonly eaten by the elderly, good appetite, stronger body
The elderly need to pay attention to potassium intake because as we age, the excretory function of the kidneys decreases, leading to potassium retention in the body, which can lead to a series of health problems. Vegetables are one of the natural sources of potassium. Here are the top 4 “natural potassium” vegetables commonly eaten by the elderly, along with recipes and preparation procedures.
Spinach Spinach is a vegetable that is very rich in potassium, containing up to 558mg per 100g of fresh spinach. Spinach is also rich in iron, calcium, vitamin C and many other nutrients, making it a very healthy vegetable.
Recipe: Spinach with garlic.
Ingredients: 500g spinach, 4 cloves of garlic, salt to taste, olive oil to taste.
Preparation process.
1: Wash the spinach, remove the old leaves and roots, blanch and soak in ice water.
2: Peel the garlic and cut it into cloves and set aside.
3: Heat the oil and add the minced garlic to the pan.
4: Drain the spinach, add the minced garlic and salt and mix well.
Eggplant Eggplant is a tasty vegetable and is also very high in potassium, containing up to 245mg per 100g of aubergine. Eggplant is also rich in many vitamins and minerals, such as vitamin C, vitamin B, calcium and iron, which can help promote good health.
Recipe: Braised eggplant.
Ingredients: 500g eggplant, 1 large onion, ginger, garlic, soy sauce, sugar, wine, salt, salad oil, water
Production process.
1: Wash the aubergine, peel and cut into long strips, soak in salted water for 10 minutes.
2: Heat the oil in a pan, add the onion, ginger and garlic and stir fry.
3: Add the aubergines and stir-fry evenly.
4: Add the soy sauce, soy sauce, sugar, cooking wine, salt and water, bring to the boil, then turn down the heat and simmer for 5 minutes.
5, finally add a small amount of salad oil and stir-fry evenly.
III. Mushrooms Mushrooms are also a vegetable with a very high potassium content, containing up to 318 mg of potassium per 100 g of mushrooms. Mushrooms are also rich in many nutrients, such as protein, dietary fibre and vitamin B, which have many health benefits.
Recipe: Stir-fried mushrooms with garlic.
Ingredients: 500g mushrooms, minced garlic, salt, salad oil.
Preparation process.
1、Wash the mushrooms and cut into thin slices.
2: Heat the pan and add the salad oil, add the minced garlic and stir fry.
3: Add the mushrooms and stir-fry evenly.
4: Add salt and stir-fry well.
Pumpkin Pumpkin is also a vegetable with a very high potassium content, containing up to 340mg of potassium per 100g of pumpkin. Pumpkin is also rich in many nutrients, such as vitamin A, vitamin C and dietary fibre, which have many health benefits.
Recipe: Pumpkin Porridge.
Ingredients: 500g pumpkin, rice, rock sugar, water.
Production process.
1, pumpkin peeled, cut into small pieces and set aside.
2、Wash the rice, add the right amount of water and soak for 20 minutes.
3, put the pumpkin and rice into a pot, add the right amount of water and cook until the rice is cooked and the pumpkin is rotten.
4, add the right amount of rock sugar, cook until the sugar dissolves.
Middle-aged and elderly people should pay attention to the intake of potassium and eat more vegetables rich in potassium to benefit their health. The spinach, aubergine, mushrooms and pumpkin introduced above are all potassium-rich vegetables, and they are also very easy to prepare and suitable for middle-aged and elderly families. You can also make appropriate adjustments to your taste when preparing the dishes to increase your appetite and be more beneficial to your health.
