9月多补钾，少遭秋烦恼！8种家常菜，常吃浑身轻松睡得香

入秋之后不少人总觉得浑身发沉、午后容易犯困，连睡眠都跟着打折扣——这多半是天凉后身体排汗减少，钾元素随代谢缓慢流失、没能及时补上的信号。钾是调节神经兴奋性、维持肌肉活力的关键营养素，9月多吃点高钾家常菜，不用吃补剂也能稳精神、解秋乏，连入睡都变顺畅。下面这8道快手高钾菜，厨房新手也能零失败做好：

一、冬瓜虾皮瘦肉汤

食材：冬瓜300g、瘦肉150g、淡干虾皮、葱花、盐、淀粉

详细做法：

1、瘦肉切薄片，加少许淀粉、少许盐抓匀腌制10分钟，肉质更嫩滑；

2、冬瓜去皮切薄片备用；

3、锅中少许底油，下入虾皮小火炒出鲜香，避免腥味；

4、加入清水大火煮开，放入冬瓜煮8分钟至软烂；

5、下入肉片煮至变色熟透，加盐调味，撒葱花即可，清甜解乏、祛湿养生。

二、南瓜玉米菌菇汤

【食材】：老南瓜、甜玉米、金针菇、香菇、葱花、盐、少许香油

【做法】

1、南瓜去皮去籽，切成薄块；玉米切段；金针菇、香菇清洗干净，香菇切薄片备用。

2、锅中加适量清水烧开，先放入玉米、香菇，中小火煮5分钟煮出鲜味。

3、放入南瓜块继续煮8分钟，直到南瓜变软、汤汁微微浓稠。

4、最后放入金针菇煮2分钟，加少许盐调味，滴几滴香油，撒上葱花即可。

三、土豆焖老鸭

食材：半只老鸭、土豆、干辣椒、八角、葱姜、生抽、料酒

做法

1. 鸭肉剁块冷水下锅焯水，捞出沥干水分。
2. 锅里烧油，下入鸭块煸炒，炒出鸭油，放葱姜香料炒香。
3. 加料酒、生抽翻炒，倒入开水，小火焖煮40分钟，放入土豆块继续焖20分钟，调味收汁，撒香菜出锅。

四、花菜炒肉

所需食材：新鲜散花菜半颗（约350克），猪里脊肉150克，大蒜3瓣，生姜1小块，生抽10毫升，蚝油5毫升，食盐3克，料酒5毫升，淀粉3克，食用油12毫升，白胡椒粉1克。

步骤：

1. 花菜顺着天然枝桠掰成均匀小朵，放入淡盐水中浸泡10分钟，有效去除缝隙中的杂质和残留虫卵，再用流水冲洗干净后充分沥干。
2. 猪里脊肉逆着纹理切成薄片，放入碗中加入料酒、1克盐、白胡椒粉和淀粉，沿同一方向抓匀腌制10分钟，让肉质更加嫩滑入味。
3. 烧一锅开水，加入几滴食用油和1克盐，放入花菜焯烫约1分钟后迅速捞出，过一遍凉水保持脆嫩口感和翠绿颜色。
4. 炒锅置于火上烧热，倒入8毫升食用油，油温升高后放入腌好的肉片，中火快速滑炒至变色断生后盛出备用，锁住肉汁不柴不老。
5. 锅中留少许底油，放入切好的蒜末和姜末，转小火慢慢煸出香味，随后倒入焯好沥水的花菜，转大火快速翻炒1分钟。
6. 将炒好的肉片倒回锅中，加入生抽和蚝油调味，继续用大火翻炒均匀，让花菜充分裹满酱汁且保持爽脆不塌的质地。
7. 根据孩子口味加入剩余食盐，再快速翻炒30秒即可出锅装盘，花菜脆嫩、肉片鲜香，少油不腻，是配米饭的好搭档。

五、菌菇滑蛋烩豆腐

食材准备

嫩豆腐一盒、鸡蛋两个、蟹味菇、金针菇各一小把、蒜末、生抽1勺、少许盐、淀粉水少量

制作步骤

1. 豆腐切成小块，淡盐水泡五分钟；鸡蛋打散，加一点点盐。
2. 锅中放少量油，倒入蛋液，小火炒至半凝固盛出来备用。
3. 锅里留底油，蒜末爆香，下入两种菌菇翻炒变软。
4. 倒入一碗清水，放入豆腐，小火焖煮4分钟。
5. 倒入炒好的鸡蛋，淋入生抽，少量水淀粉勾个薄芡，轻轻推动，即可出锅。

六、清蒸山药肉丸

准备食材

猪前腿瘦肉200g、铁棍山药1根、生姜、葱花、枸杞少许、少许盐、白胡椒粉、半勺生抽、少许玉米淀粉

制作步骤

1. 瘦肉剁成细腻肉馅，三分肥七分瘦口感最好，不会柴也不油腻，太瘦的肉馅蒸出来发硬。
2. 肉馅放入碗中，加姜末、少许盐、白胡椒粉、半勺生抽，顺着一个方向持续搅拌至上劲。
3. 少量多次加入少许清水，分次打入肉馅，让肉馅吸饱水分，这是肉丸鲜嫩多汁的关键。
4. 加入一小勺玉米淀粉抓匀，最后淋一点点熟油锁住水分，腌制10分钟入味。
5. 铁棍山药去皮，切成均匀小段，立刻放入清水浸泡，防止氧化变黑。
6. 手上抹少许清水，取适量肉馅搓成大小均匀的圆润小肉丸，摆入平盘。
7. 将山药段整齐摆放在肉丸缝隙之间，荤素搭配，营养更均衡。
8. 蒸锅提前把水烧开，放入盘子大火隔水蒸15分钟，确保肉丸完全熟透。
9. 蒸好后不要倒掉盘里的原汤，原汁原味最营养低脂。
10. 最后撒上葱花、几粒枸杞点缀，清淡鲜嫩、饱腹刮油，减脂晚餐闭眼吃。

七、山药核桃炒肉

食材：铁棍山药、核桃仁、猪肉、蒜末、生抽、少许盐、淀粉

详细做法：

1、肉切片，加少许生抽、淀粉、食用油腌制10分钟锁嫩；

2、山药去皮切薄片，清水浸泡防氧化，核桃仁洗净备用；

3、锅中烧水，下入山药焯水1分钟，捞出沥干；

4、热锅少油，下入肉片滑炒至变色盛出；

5、爆香蒜末，倒入山药、核桃仁翻炒，加少许盐调味，最后倒回肉片翻匀即可。

八、蒜蓉炒红薯叶

食材：新鲜红薯叶1大把、大蒜4瓣、干辣椒少许

详细做法：

1. 红薯叶摘掉老梗，只留嫩茎叶，反复冲洗干净，彻底沥干水分，避免炒出水、口感发塌。
2. 大蒜拍碎切末，干辣椒剪段备用。
3. 热锅热油，下入蒜末、干辣椒爆香，油温偏高一点炒出来的青菜更香。
4. 倒入红薯叶全程大火快速翻炒20秒，至菜叶变软、颜色翠绿鲜亮。

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www.zhawp.cn/ArTicle/details/191079.sHTmL
www.app.zhawp.cn/ArTicle/details/21201595.sHTmL
www.m.zhawp.cn/ArTicle/details/3085112.sHTmL
wap.zhawp.cn/ArTicle/details/936843.sHTmL
www.app.zhawp.cn/ArTicle/details/3504232.sHTmL
www.app.zhawp.cn/ArTicle/details/5135825.sHTmL
wap.zhawp.cn/ArTicle/details/456394.sHTmL
m.zhawp.cn/ArTicle/details/71143236.sHTmL
www.zhawp.cn/ArTicle/details/076575.sHTmL
wap.zhawp.cn/ArTicle/details/898215.sHTmL
www.zhawp.cn/ArTicle/details/642722.sHTmL
wap.zhawp.cn/ArTicle/details/1175804.sHTmL
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m.zhawp.cn/ArTicle/details/3970321.sHTmL
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www.zhawp.cn/ArTicle/details/25545659.sHTmL
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m.zhawp.cn/ArTicle/details/42276161.sHTmL
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m.zhawp.cn/ArTicle/details/00847669.sHTmL
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m.zhawp.cn/ArTicle/details/07569162.sHTmL
m.zhawp.cn/ArTicle/details/5102700.sHTmL
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m.zhawp.cn/ArTicle/details/168658.sHTmL
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m.zhawp.cn/ArTicle/details/18888775.sHTmL
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m.zhawp.cn/ArTicle/details/0788717.sHTmL
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m.zhawp.cn/ArTicle/details/3610912.sHTmL
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wap.zhawp.cn/ArTicle/details/768600.sHTmL
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www.zhawp.cn/ArTicle/details/990333.sHTmL
www.zhawp.cn/ArTicle/details/176173.sHTmL
m.zhawp.cn/ArTicle/details/228804.sHTmL
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www.zhawp.cn/ArTicle/details/470063.sHTmL
www.zhawp.cn/ArTicle/details/6234033.sHTmL
m.zhawp.cn/ArTicle/details/80955781.sHTmL
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m.zhawp.cn/ArTicle/details/014052.sHTmL
m.zhawp.cn/ArTicle/details/641810.sHTmL
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www.zhawp.cn/ArTicle/details/5894308.sHTmL
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m.zhawp.cn/ArTicle/details/5223707.sHTmL
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wap.zhawp.cn/ArTicle/details/783154.sHTmL
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m.zhawp.cn/ArTicle/details/71138182.sHTmL
wap.zhawp.cn/ArTicle/details/9259495.sHTmL
www.app.zhawp.cn/ArTicle/details/842923.sHTmL

1. 加少许盐、一点点蚝油提鲜，快速翻匀立马关火，避免焖黄发软。

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www.app.zhawp.cn/ArTicle/details/364013.sHTmL
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m.zhawp.cn/ArTicle/details/3849806.sHTmL
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m.zhawp.cn/ArTicle/details/666554.sHTmL
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m.zhawp.cn/ArTicle/details/88027709.sHTmL
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m.zhawp.cn/ArTicle/details/2082697.sHTmL
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m.zhawp.cn/ArTicle/details/7418742.sHTmL
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m.zhawp.cn/ArTicle/details/4496215.sHTmL
m.zhawp.cn/ArTicle/details/73767943.sHTmL
wap.zhawp.cn/ArTicle/details/1011971.sHTmL
m.zhawp.cn/ArTicle/details/961105.sHTmL
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m.zhawp.cn/ArTicle/details/958503.sHTmL
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m.zhawp.cn/ArTicle/details/78177215.sHTmL
wap.zhawp.cn/ArTicle/details/36735266.sHTmL
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m.zhawp.cn/ArTicle/details/7145492.sHTmL
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www.zhawp.cn/ArTicle/details/40004618.sHTmL
m.zhawp.cn/ArTicle/details/2624153.sHTmL
www.m.zhawp.cn/ArTicle/details/68981699.sHTmL
m.zhawp.cn/ArTicle/details/36480360.sHTmL
m.zhawp.cn/ArTicle/details/5779684.sHTmL
wap.zhawp.cn/ArTicle/details/6574818.sHTmL
m.zhawp.cn/ArTicle/details/19666257.sHTmL
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m.zhawp.cn/ArTicle/details/380108.sHTmL
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m.zhawp.cn/ArTicle/details/094853.sHTmL
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wap.zhawp.cn/ArTicle/details/8529354.sHTmL
www.m.zhawp.cn/ArTicle/details/779549.sHTmL
www.zhawp.cn/ArTicle/details/190381.sHTmL
m.zhawp.cn/ArTicle/details/3907924.sHTmL
www.m.zhawp.cn/ArTicle/details/9871483.sHTmL
m.zhawp.cn/ArTicle/details/4419149.sHTmL
wap.zhawp.cn/ArTicle/details/04580023.sHTmL
www.zhawp.cn/ArTicle/details/43983265.sHTmL
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www.zhawp.cn/ArTicle/details/95702675.sHTmL
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m.zhawp.cn/ArTicle/details/466410.sHTmL
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www.zhawp.cn/ArTicle/details/5127855.sHTmL
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wap.zhawp.cn/ArTicle/details/6750015.sHTmL
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www.zhawp.cn/ArTicle/details/076406.sHTmL
www.app.zhawp.cn/ArTicle/details/9284819.sHTmL
www.m.zhawp.cn/ArTicle/details/187752.sHTmL
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www.m.zhawp.cn/ArTicle/details/445070.sHTmL
www.zhawp.cn/ArTicle/details/017251.sHTmL
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m.zhawp.cn/ArTicle/details/670379.sHTmL
wap.zhawp.cn/ArTicle/details/339917.sHTmL
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wap.zhawp.cn/ArTicle/details/634196.sHTmL
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wap.zhawp.cn/ArTicle/details/54772226.sHTmL
m.zhawp.cn/ArTicle/details/607097.sHTmL
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www.app.zhawp.cn/ArTicle/details/038641.sHTmL
m.zhawp.cn/ArTicle/details/783087.sHTmL
m.zhawp.cn/ArTicle/details/6381322.sHTmL
www.zhawp.cn/ArTicle/details/32508717.sHTmL
www.app.zhawp.cn/ArTicle/details/559539.sHTmL
m.zhawp.cn/ArTicle/details/34601716.sHTmL
m.zhawp.cn/ArTicle/details/41145480.sHTmL
m.zhawp.cn/ArTicle/details/2634137.sHTmL
wap.zhawp.cn/ArTicle/details/8111930.sHTmL
www.m.zhawp.cn/ArTicle/details/7429027.sHTmL
m.zhawp.cn/ArTicle/details/90405212.sHTmL
wap.zhawp.cn/ArTicle/details/71492642.sHTmL
www.app.zhawp.cn/ArTicle/details/7674911.sHTmL
m.zhawp.cn/ArTicle/details/92587702.sHTmL
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m.zhawp.cn/ArTicle/details/83396782.sHTmL
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wap.zhawp.cn/ArTicle/details/3300028.sHTmL
wap.zhawp.cn/ArTicle/details/756301.sHTmL
m.zhawp.cn/ArTicle/details/84105617.sHTmL
wap.zhawp.cn/ArTicle/details/17038497.sHTmL
www.app.zhawp.cn/ArTicle/details/28243685.sHTmL
www.m.zhawp.cn/ArTicle/details/51844291.sHTmL
www.app.zhawp.cn/ArTicle/details/586915.sHTmL
www.m.zhawp.cn/ArTicle/details/240949.sHTmL
m.zhawp.cn/ArTicle/details/10836664.sHTmL
wap.zhawp.cn/ArTicle/details/012569.sHTmL
www.app.zhawp.cn/ArTicle/details/32668262.sHTmL
m.zhawp.cn/ArTicle/details/58356899.sHTmL
m.zhawp.cn/ArTicle/details/06642921.sHTmL
wap.zhawp.cn/ArTicle/details/3619026.sHTmL
www.m.zhawp.cn/ArTicle/details/4431155.sHTmL
www.zhawp.cn/ArTicle/details/007538.sHTmL
wap.zhawp.cn/ArTicle/details/22736993.sHTmL
m.zhawp.cn/ArTicle/details/25701222.sHTmL
www.app.zhawp.cn/ArTicle/details/14047239.sHTmL
m.zhawp.cn/ArTicle/details/79945570.sHTmL
m.zhawp.cn/ArTicle/details/101889.sHTmL
wap.zhawp.cn/ArTicle/details/220379.sHTmL
m.zhawp.cn/ArTicle/details/038608.sHTmL
www.m.zhawp.cn/ArTicle/details/2531808.sHTmL
www.m.zhawp.cn/ArTicle/details/5747054.sHTmL
www.zhawp.cn/ArTicle/details/54011754.sHTmL
wap.zhawp.cn/ArTicle/details/8053608.sHTmL
www.zhawp.cn/ArTicle/details/27844243.sHTmL
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m.zhawp.cn/ArTicle/details/1266840.sHTmL
wap.zhawp.cn/ArTicle/details/70823673.sHTmL
wap.zhawp.cn/ArTicle/details/56387067.sHTmL
www.app.zhawp.cn/ArTicle/details/73272549.sHTmL
wap.zhawp.cn/ArTicle/details/0062123.sHTmL
www.app.zhawp.cn/ArTicle/details/026314.sHTmL
wap.zhawp.cn/ArTicle/details/5185646.sHTmL
www.zhawp.cn/ArTicle/details/372626.sHTmL
wap.zhawp.cn/ArTicle/details/667368.sHTmL
wap.zhawp.cn/ArTicle/details/8950287.sHTmL
www.m.zhawp.cn/ArTicle/details/293571.sHTmL
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wap.zhawp.cn/ArTicle/details/58697133.sHTmL
www.zhawp.cn/ArTicle/details/85739345.sHTmL
m.zhawp.cn/ArTicle/details/203689.sHTmL
www.app.zhawp.cn/ArTicle/details/7458644.sHTmL
www.app.zhawp.cn/ArTicle/details/38240339.sHTmL
wap.zhawp.cn/ArTicle/details/01706611.sHTmL
wap.zhawp.cn/ArTicle/details/689941.sHTmL
www.app.zhawp.cn/ArTicle/details/793472.sHTmL
www.zhawp.cn/ArTicle/details/932127.sHTmL
www.m.zhawp.cn/ArTicle/details/373408.sHTmL
www.m.zhawp.cn/ArTicle/details/86553634.sHTmL
www.m.zhawp.cn/ArTicle/details/905296.sHTmL
www.zhawp.cn/ArTicle/details/408097.sHTmL
www.m.zhawp.cn/ArTicle/details/24174274.sHTmL
www.app.zhawp.cn/ArTicle/details/078142.sHTmL
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wap.zhawp.cn/ArTicle/details/026376.sHTmL
www.zhawp.cn/ArTicle/details/1489030.sHTmL
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www.app.zhawp.cn/ArTicle/details/440472.sHTmL
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wap.zhawp.cn/ArTicle/details/701385.sHTmL
www.zhawp.cn/ArTicle/details/793681.sHTmL
m.zhawp.cn/ArTicle/details/4015686.sHTmL
www.zhawp.cn/ArTicle/details/9991384.sHTmL
wap.zhawp.cn/ArTicle/details/2931330.sHTmL
www.m.zhawp.cn/ArTicle/details/794165.sHTmL
www.zhawp.cn/ArTicle/details/50348386.sHTmL
www.zhawp.cn/ArTicle/details/23452217.sHTmL
www.m.zhawp.cn/ArTicle/details/6227477.sHTmL
www.zhawp.cn/ArTicle/details/6533272.sHTmL
wap.zhawp.cn/ArTicle/details/85585351.sHTmL
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入秋不用特意找贵食材，这8种菜市场随手能买到的家常味，换着花样吃一周，钾元素补够了，秋乏、秋燥的小麻烦全躲着走，浑身舒展躺下就睡，整个人都透亮起来。