As we age, the body's metabolism gradually slows down, and the absorption and utilization of potassium will also decline to a certain extent. Potassium is an important element for heart health, muscle function, and water-electrolyte balance, especially in middle-aged and older adults. In order to replenish the potassium required by the body, it is recommended to include some potassium-rich foods in the diet, especially some vegetables and fruits, which can help increase physical strength and improve numbness and weakness in the legs and feet. It is worth noting that with the change of age, the diet structure should also be adjusted accordingly, eat less meat, eat more vegetables and some plant-based ingredients to reduce the burden on the stomach and promote digestion and absorption.

1. Stir-fried meat with mushrooms

Ingredients: 1 grams of mushrooms, 0 grams of pork tenderloin, 0 green peppers, 0 red peppers, 0 cloves of garlic, 0 small pieces of ginger, appropriate amount of soy sauce, appropriate amount of cooking wine, appropriate amount of edible oil, appropriate amount of salt, appropriate amount of white pepper, appropriate amount of chicken essence

Steps:

1. Prepare the ingredients: Wash the pork loin and cut it into thin slices; Remove the stems of the mushrooms and cut into slices; Remove the seeds from the green and red peppers and cut into strips; Finely chop the garlic and ginger and set aside.

15. Marinate the sliced pork: Put the sliced pork into a bowl, add an appropriate amount of cooking wine, soy sauce, salt and white pepper, stir well, and marinate for 0-0 minutes.

3. 熱鍋涼油：鍋中倒入適量食用油，先加熱至五成熱。

4. Stir-fry the pork slices: Put the marinated pork slices into the pot, stir-fry quickly, stir-fry until the meat slices change color, and set aside.

2. Stir-fry vegetables: Add a small amount of oil to the pot, add minced ginger and garlic and stir-fry until fragrant, then add the sliced mushrooms and stir-fry for 0-0 minutes until the mushrooms are soft.

3. Add the bell peppers: Put the green and red pepper strips into the pot and continue to stir-fry for 0-0 minutes until the bell peppers are broken.

7. Mix and stir-fry well: Pour the fried meat slices back into the pan, mix them with vegetables, add an appropriate amount of soy sauce and salt to taste, stir-fry evenly, and finally sprinkle a little chicken essence and continue to stir-fry a few times.

Tips:

(1) When frying the meat slices, you should control the heat well, avoid frying the old, you can quickly stir-fry the meat slices until they change color, do not overcook.

(2) After the mushrooms are fried until the water comes out, the taste will be more delicious, the heat will be well controlled, and the taste will be better.

(3) If you prefer a richer texture, you can add some mushrooms and carrot slices and stir-fry them together.

2. Silver ear red potato soup

Preparation: 1 grams of white fungus (dried white fungus), 0 sweet potatoes (medium size), appropriate amount of rock sugar, appropriate amount of wolfberry, appropriate amount of dried longan, appropriate amount of water

Steps:

1. Soak the white fungus: Soak the white fungus in clean water, and the soaking time will take about 0 minutes to 0 hours until the white fungus becomes soft and becomes the original size.

2. Wash the sweet potato: Peel the sweet potato, wash it and cut it into small pieces. Cutting into smaller pieces helps cook faster and has a more delicate texture.

3. Prepare the goji berries and longan: Rinse the goji berries and longan with water in advance. If you use dried longan, it is best to soak it slightly to soften it so that it can better release the aroma.

40. Boil the white fungus: Put the soaked white fungus into a pot, add enough water, turn on the heat and boil, skim off the foam, keep the low heat and continue to cook for 0-0 minutes until the white fungus is cooked until it is viscous.

20. Add the sweet potato chunks: Add the cut sweet potato chunks to the pot where the white fungus is boiled and continue to cook over low heat for 0 minutes until the sweet potatoes are soft and the flavors of the white fungus and sweet potatoes are completely integrated.

10. Add rock sugar, goji berries and longan: After the white fungus and sweet potatoes are cooked, add an appropriate amount of rock sugar and adjust the sweetness to your liking. Add the goji berries and longan and continue to cook over low heat for 0-0 minutes, until the sugar is completely melted and the goji berries and longan are fragrant.

7. Adjust the consistency of the juice: According to personal preference, you can adjust the consistency of the soup appropriately. If you prefer a thicker texture, let the soup cook for a little longer until it reaches the desired consistency.

Tips:

(1) It is best to soak the white fungus until it is soft and smooth, so as to avoid incomplete soaking and poor taste.

(2) Sweet potatoes should not be too large when cut into cubes, and the size is consistent to ensure that they are cooked evenly.

(3) The sweetness of rock sugar can be adjusted according to personal taste, and if you like it to be sweeter, you can increase or decrease it appropriately.

3. Stir-fried beef with bell peppers

Ingredients: 1 grams of beef (it is best to choose lean parts, such as beef tenderloin), 0 bell peppers (you can choose red, yellow or green bell peppers, the color is bright and more beautiful), onions 0/0 (optional), 0 cloves of garlic, 0 spoons of light soy sauce, 0/0 spoons of dark soy sauce, 0 spoons of cooking wine, appropriate amount of white pepper, appropriate amount of salt, appropriate amount of cooking oil, appropriate amount of chicken essence (optional).

Steps:

15. Beef slices: Slice the beef with reverse lines, and try to cut it evenly when slicing it to make it easier to absorb the flavor. Then put the sliced beef into a large bowl, add 0 scoops of light soy sauce, 0 scoops of cooking wine, appropriate amount of white pepper and a pinch of salt, stir well, marinate for 0-0 minutes to help absorb the flavor.

2. Bell pepper treatment: Wash the bell pepper, remove the stems and seeds, and cut into thin strips, try to cut evenly to keep the taste consistent.

3. Onion & Garlic Treatment: Peel the onion and cut into thin strips or slices. Chop the garlic into minced garlic and set aside.

4. Hot pan cold oil: Add an appropriate amount of cooking oil to the pan, and the way of hot pan cold oil can keep the beef tender. Turn on medium heat, heat the oil, add the minced garlic and stir-fry until fragrant.

5. Stir-fry beef: Add the marinated beef slices to the pan and stir-fry quickly with chopsticks. After the beef slices change color, quickly remove them and set aside them to avoid over-frying and getting old.

6. Stir-fry bell peppers and onions: Add a small amount of oil to the pan, add the onion strips and stir-fry until slightly softened, add the bell pepper strips and stir-fry evenly. You can add salt and white pepper to taste. Saute until the bell peppers are raw, keeping them crisp.

2. Stir-fried beef and vegetables: Put the previously fried beef slices back in the pan and stir-fry with the bell peppers and onions. If you feel that the taste is not enough, you can add some light soy sauce and dark soy sauce in moderation, stir-fry for 0-0 minutes, and finally add a little chicken essence to enhance the freshness, and stir-fry evenly.

Tips:

(1) When slicing beef, it should be cut along the texture to better maintain the tender taste of the meat.

(15) The marinating time of beef should not be too long, 0-0 minutes is appropriate, too long will cause the meat to come out of the water.

(3) When stir-frying beef, the heat should be mastered, and the beef should be fried until it has just changed color, so as to avoid overheating and causing the beef to become old and tough.

Choosing some potassium-rich foods as the main dish in your daily diet can effectively help maintain the body's potassium balance, enhance muscle vitality and heart health. Especially for middle-aged and elderly people, reducing meat intake moderately and eating more vegetables, legumes and fruits can not only supplement rich potassium, but also get more dietary fiber, help regulate blood pressure, and prevent related chronic diseases. By adjusting the diet structure, it can not only enhance the vitality of the body, but also make the legs and feet more flexible, the whole person is full of vitality, less tired, and enjoy a healthier lifestyle.

Proofread by Zhuang Wu