立冬身体的“电量”不足了？8道补钾菜端上桌，解乏提神，精神好

立冬一到，很多人明显感觉身体电量告急：明明睡够了，依旧浑身发软、懒得动弹、头昏犯困、做事没精神，稍微活动就疲惫乏力。

其实这不是懒，是立冬换季、身体缺钾！

天气转冷后，人体代谢变慢、钾元素容易流失，缺钾最典型的表现就是：精神萎靡、四肢无力、容易疲惫、注意力差。

不用吃药进补，家常食材就能补！立冬常吃这8道高钾家常菜，天然补钾、快速回满体力，赶走秋乏冬困，精气神十足，安稳过寒冬。

一、口蘑炒鸡腿肉

食材：鸡腿1个、口蘑6 - 8朵、青椒半个、大蒜少许

做法：

1）鸡腿去骨后切成小块，用少许生抽腌制10分钟；口蘑切片，青椒切块。

2）锅中倒入少量油，放入蒜末炒香，然后加入鸡腿肉翻炒至变色，再倒入口蘑，小火炒出口蘑的汁水，接着加入青椒翻炒片刻，最后加入少量盐调味即可出锅。

二、虾皮茼蒿

食材：茼蒿、虾皮、大蒜、白芝麻（参数丨图片）、生抽、蚝油、食用油

做法

1、茼蒿摘掉老根烂叶，清洗干净后切成小段备用。锅中烧水，水里加少许食用油，水烧开后放入茼蒿焯水1分钟，立马捞出沥干水分，这一步是关键，能牢牢锁住茼蒿的翠绿色泽，出锅不发黄、不发黑。

2、热锅倒入少许食用油，油微热后放入虾皮和蒜末，开小火慢慢煸炒，炒出蒜香和虾皮的鲜味儿，再撒上一把白芝麻翻炒几下，香味瞬间就出来了。

3、往锅里淋入适量生抽和蚝油，翻炒均匀激发出料汁香味，随后关火，把调好的料汁直接淋在沥干的茼蒿上，充分拌匀就可以装盘开吃啦。

三、大葱炒鸡蛋

所需食材：葱 蒜 辣椒 鸡蛋

1、准备一些大葱，先给大葱清洗一下，然后再给大葱切成葱段，把大葱的葱叶子给切成葱丝，然后再选择一部分切成葱花

2、接下来再准备一些鸡蛋，把鸡蛋给打进碗中，然后再添加盐 胡椒粉。胡椒粉有去腥增香的效果，然后再给打成鸡蛋液 把葱花再给放进去 放在一边备用

3、再准备一些大蒜，洗净后再给切成蒜片，再准备一些辣椒，洗净然后去蒂，之后再给切成辣椒丝。

4、锅中烧油 把鸡蛋液给倒进去炒一炒，小火慢炒，炒到鸡蛋液微微定型的时候， 再翻炒，炒成大块的鸡蛋块 炒好盛入盘中

5、锅中再次烧油，放入葱姜蒜辣椒炒入味，然后再放入大葱炒一炒，小火慢炒，炒入味，再放入鸡蛋，然后再添加盐 鸡精 蚝油 生抽 老抽 胡椒粉 调味，炒入味 再被盛入盘中 美味好吃的大葱炒鸡蛋就做好了。

四、儿菜炒肉

食材准备： 儿菜、瘦肉、蒜苗、蒜、小米辣。

灵魂做法：

1. 瘦肉切丝，加葱姜、胡椒粉、生抽、少许盐和淀粉抓匀，腌制20分钟。
2. 关键一步： 水开后倒入儿菜焯水2分钟，捞出沥干（这样能去涩味，保持脆爽）。
3. 热锅凉油，下肉丝炒至变色，加入蒜片、豆瓣酱炒出红油。
4. 倒入儿菜翻炒，加生抽、盐调味，最后撒入蒜苗和鸡精，大火翻炒均匀即可出锅！

五、香滑蒸鲈鱼

食材

新鲜鲈鱼 1 条（约 500g）、生姜一块、大葱一根、红椒少许；蒸鱼豉油 2 勺、食用油、少许料酒。

详细做法

1. 鲈鱼处理干净，在鱼身两面划几道斜口，抹上薄薄一层料酒。姜一半切片，一半切丝；大葱切长丝泡进清水，方便卷成葱丝。
2. 盘子铺上姜片，放上鲈鱼，水开之后上锅，大火蒸 8 分钟，关火不要开盖，继续焖 3 分钟。
3. 取出蒸好的鱼，倒掉盘里腥水，捡走旧姜片，铺上新鲜姜丝、葱丝、红椒丝。
4. 烧热一勺热油，趁热淋在葱姜上面激出香味，沿着盘边淋入蒸鱼豉油即可。

六、红枣桂圆蒸鸡

所需食材：鸡腿两只（约500克）、红枣八颗、桂圆肉二十克、枸杞一小把、生姜一块、大葱一段、料酒一勺、生抽两勺、蚝油一勺、白糖少许、盐适量、淀粉一勺、食用油少许。

步骤：

1. 鸡腿洗净，用厨房纸吸干水分，斩成大小均匀的块状，放入大碗中备用。
2. 生姜切片，大葱切段，红枣去核切成两半，桂圆肉和枸杞分别用清水冲洗干净。
3. 鸡块中加入姜片、葱段、料酒、生抽、蚝油、白糖、盐和淀粉，抓拌均匀，腌制二十分钟。
4. 腌好的鸡块拣去姜片和葱段，加入红枣、桂圆肉和少许食用油，再次拌匀。
5. 将拌好的鸡块平铺在深盘中，尽量摊开，不要堆叠太厚，以保证受热均匀。
6. 蒸锅中加水烧开，放入鸡盘，大火蒸十五分钟，再转中火蒸五分钟至鸡肉熟透。
7. 取出蒸盘，撒上枸杞，盖上盖子焖一分钟，让枸杞软化，即可上桌。

七、、菱角烧肉

材料

主料：五花肉400克、新鲜菱角肉200克

辅料：姜1小块、大葱半根、八角1个、香叶1片

调料：冰糖1小碟、料酒1勺、高度白酒1勺、老抽1勺、生抽2勺、盐少许、胡椒粉少许

做法步骤:

1、五花肉切成麻将大小的方块，新鲜菱角肉对半切开，冲洗干净沥干；姜切片，大葱打成葱结备用。

2、五花肉冷水下锅，加入姜片和1勺高度白酒去腥，大火煮沸后再煮3分钟，捞出用温水冲去表面浮沫，沥干水分。

3、热锅放少许油，倒入冰糖，中小火不停翻炒，直到冰糖完全融化变成琥珀色，表面冒出细密的棕色小泡泡，立刻倒入焯好的五花肉翻炒。

4、翻炒到五花肉表面微微发黄出油，加入姜片、葱结、八角、香叶炒香，倒入料酒、生抽、老抽翻炒均匀，让每块肉都裹上亮泽的酱色；加入没过食材的热水，大火煮开后转小火炖煮30分钟。

5、加入菱角肉翻炒均匀，继续小火炖煮10分钟，最后加入少许盐和胡椒粉调味，开大火收浓汤汁，撒上少许葱花就可以出锅。

八、家常焖土豆

食材：土豆、葱花、生抽、少许盐

做法

1. 土豆去皮切滚刀块，简单冲洗掉表层淀粉；

2. 少油下锅翻炒至土豆微黄，加生抽和适量清水；

3. 小火焖8分钟至土豆软糯入味，大火收少许汤汁；

4. 撒葱花、加盐调味即可出锅。

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立冬补钾养生小结

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