补钾就是补命！心脏最爱的8种高钾菜，三天两头吃，腿脚有劲

很多人容易疲惫乏力、手脚发软、心慌气短，多半和缺钾有关系。钾对稳定血压、养护心脏、缓解秋乏很重要，不用买补剂，家常这8道高钾菜轮换着吃，清淡好吸收，护心脏、腿脚更有力！

一、莲藕莲子肉末汤

食材

瘦肉、莲藕、莲子

做法

1、瘦肉洗净剁成肉末，莲藕去皮洗净切小块，干莲子提前泡软洗净。

2、肉末加少许盐、少许淀粉，顺着一个方向搅拌上劲，铺在碗底。

3、碗里放上莲子、藕片，倒入清水没过食材，水开后上锅，中小火蒸45分钟，出锅前加少许盐调味即可。

二、番茄滑嫩牛肉片

详细食材

牛里脊200g、熟透番茄2个、葱花、姜丝、生抽、少许淀粉、少许白糖、食盐、食用油

详细做法

1. 牛里脊逆纹理切成薄肉片，加姜丝、一勺生抽、一勺淀粉、少许食用油，抓匀腌制15分钟，锁住水分，肉片更嫩不柴。
2. 番茄顶部划十字，开水烫一下撕掉外皮，切成小块（去皮更细腻，孩子吃无渣）。
3. 锅中少油，放入番茄块小火翻炒，按压出沙，加少许白糖中和酸味，翻炒出浓郁番茄酱汁。
4. 加入小半碗清水煮开，转中小火，把腌好的牛肉片分散下入锅中。
5. 静置10秒再轻轻推动，煮至牛肉全部变色熟透，约2分钟。
6. 加少许食盐调味，撒葱花即可，肉片嫩滑、酸甜入味，超级下饭。

三、番茄土豆炖牛腩

食材：牛腩两斤、番茄四个、土豆两个、洋葱半个、葱姜、八角、生抽、老抽、料酒、盐。

做法：

1. 牛腩切成块，冷水下锅，加几片姜和一点料酒焯水，水开后撇去浮沫，捞出来用温水冲洗干净。
2. 热锅凉油，下葱姜和八角爆香，倒入牛腩块翻炒出香味，加一勺生抽、半勺老抽上色。
3. 把洋葱切丝，两个番茄切块，一起倒进锅里，翻炒出浓郁的红汤。
4. 加入足量的开水，大火烧开转小火慢炖一个小时。土豆去皮切块，剩下两个番茄也切块。
5. 把土豆和剩下的番茄倒进锅里，再炖20分钟，最后加盐调味，大火收一下汤汁就行。这汤汁拌饭，绝了！

四、生菜炒豆腐

准备食材：生菜、豆腐、蒜、姜、干辣椒。

做法步骤：

1、准备一颗新鲜生菜，将叶片分开后用清水冲洗干净，再用手撕成大块，控干水分备用。准备一块嫩豆腐，小心切成均匀的方块，以免碎裂。

2、起锅烧油，油热后放入切好的豆腐块，小火煎至两面微微金黄，小心翻面，煎好后盛出备用。

3、锅中留少许底油，放入姜片、蒜末、干辣椒段，小火炒出香味。

4、倒入撕好的生菜，大火快速翻炒至稍微变软，加入煎好的豆腐，调入1勺生抽、少许盐、半勺蚝油，轻轻翻拌均匀。

5、保持大火快速炒匀后即可关火装盘，这样生菜口感爽脆，豆腐外香里嫩。

五、芋头蒸排骨

所需食材：排骨500克、新鲜芋头400克、生抽、料酒、姜末、食盐、葱花、少许食用油

详细做法：

1、排骨剁成均匀小块，加入生抽、一勺料酒、姜末、少许食盐，充分抓拌均匀，腌制20分钟入味，去腥又提鲜。

2、芋头削去外皮，切成厚实方块，平铺在盘子底部，避免蒸制时散开，也能稳稳锁住肉汁。

3、把腌好的排骨均匀铺在芋头上，冷水上锅，水开后开大火蒸25至30分钟。

4、蒸至排骨软烂脱骨、芋头能用筷子轻松穿透，最后撒上一把葱花点缀增香即可出锅。

六、白萝卜羊脸肉汤

羊脸肉皮多筋多、胶原蛋白丰富，膻味比羊排羊腿轻，配上霜降后甜度上来的白萝卜一起炖，羊肉的“暖”和萝卜的“润”刚好互相收着，补阳又不至于燥得慌。汤清肉糯，喝完从胃里暖到手脚。

配料： 羊脸肉500克，白萝卜1根，姜片4片，葱白1段，料酒1勺，白胡椒粉少许，盐适量，香菜少许。

做法：

1. 羊脸肉温水洗净，冷水下锅加姜片和料酒，煮开后撇净浮沫，捞出用温水冲一遍。
2. 放入砂锅，加足量开水、姜片和葱白，大火烧开转小火炖40分钟。
3. 白萝卜去皮切滚刀块，放入锅中继续炖20分钟，到萝卜透明、筷子一夹就断。
4. 加盐和白胡椒粉调味，撒香菜即可。汤清肉弹，萝卜吸饱肉味比肉还抢手。

七、清炒毛豆

食材：新鲜毛豆、蒜片、红椒、盐、少许生抽

做法

1. 毛豆剥壳洗净，开水下锅加少许盐煮3分钟，捞出沥干。
2. 热锅少油，蒜片爆香，倒入毛豆翻炒2分钟。
3. 放红椒丁，加盐、一点点生抽翻匀即可出锅。

八、菌菇秋葵汤

食材：金针菇、鲜香菇、秋葵、葱花、盐

做法

1. 秋葵焯水切段；香菇切片、金针菇撕开洗净。
2. 清水烧开，下入菌菇煮5分钟，再加秋葵煮2分钟。

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1. 加盐调味，撒葱花出锅。

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补钾小贴士：做菜少放盐，高钾+高盐反而不利于血压稳定；出汗多的时候，适当吃这些食材，缓解乏力效果更好。