苹果靠边站，这8种菜才是真正的“补钾王”！10月遇到别手软

一说到补钾，很多人第一反应就是苹果。

其实苹果的钾含量并不算突出，想要高效补钾，还得看咱们餐桌上的时令蔬菜。

入秋后很容易犯困乏力、浑身发沉、腿脚发软，多半和缺钾有关系。钾元素可以帮助稳定血压、缓解疲惫、助力肌肉正常运转。

10月正是这些高钾菜大量上市的时候，新鲜便宜，遇到别手软，换着吃，精神饱满，浑身有劲！

一、水煮鱼

所需食材：鱼 葱姜蒜 辣椒 淀粉 鸡蛋 青菜 豆芽

1、准备一条新鲜的鱼，先给鱼处理一下，把鱼鳞给刮干净 然后再把内部的黑膜撕掉，把鱼鳃 鱼鳞 鱼鳍 鱼尾都弄掉，这是腥味的来源 然后再给洗净

2、接下来再把鱼肉给片下来，鱼骨鱼肉分离，把鱼骨给剁成小块，然后再把鱼肉给片成薄片，尽量弄得薄一点，然后分开盛放，

3、把鱼肉给清洗一下，然后提前腌制一下，添加盐 鸡精 蚝油 料酒 生抽 搅拌均匀，再放入葱姜 放在一边腌制几分钟

4、鱼肉腌制好之后，然后再打进去一个鸡蛋 然后再放入一些淀粉，抓拌均匀，朝着一个方向抓拌上劲 然后再放在边备用

5、接下来再准备配料，生姜剁成姜末 大蒜剁成蒜蓉，然后再准备一些小葱给切成葱花，再准备一些泡椒 剁成辣椒末，再准备一些葱段 干辣椒段适量，再准备一些白芝麻（参数丨图片） 花椒

6、锅中烧油 放入葱姜蒜爆香，然后再放入豆瓣酱或者是火锅底料，炒一炒，炒入味，然后再放入鱼骨继续炒，翻炒均匀 再倒入开水 ，之后再放入盐 鸡精 胡椒粉 生抽老抽 大火煮开 煮到入味

7、煮好再放入豆芽 青菜继续煮，煮到鱼肉熟透 ，煮到青菜断生，然后再给盛出，接下来再放入腌制好的鱼肉，小火慢炖，炖煮再给盛入盘中

8、把弄好的配料末放进鱼肉里面，然后再浇入热油激发出香味，美味好吃的水煮鱼就做好 了。

二、菜心炒肉

食材：菜心、瘦肉、大蒜、盐、蚝油、食用油

做法

1、瘦肉切成薄片，热锅倒油，油热后下入肉片，快速翻炒至变色，炒到微微焦黄的状态盛出备用，这样炒出来的肉香嫩不柴。

2、不用洗锅，留少许底油，放入蒜末爆香，先倒入偏硬的菜心梗，快速翻炒两下，把菜梗炒至微微断生。

3、再放入菜心叶子，大火快速翻炒至叶子变软，接着倒回炒好的瘦肉，加适量盐和蚝油调味，翻炒均匀入味，就可以出锅了。

三、麻辣鸡丝

所需食材：鸡脯肉 葱姜 辣椒

1、准备一些新鲜的鸡脯肉，先给鸡脯肉清洗一下，多清洗几遍去腥，然后再放入锅中。放入葱段 姜片 再倒入料酒，大火煮开，把表面的浮沫给撇出来，然后再继续炖10分钟左右 炖熟

2、接下来准备一些大蒜，洗净再给剁成蒜蓉，然后再准备一些大葱，切成葱丝，再给切成葱花，准备一些生姜给剁成姜末 放入碗中备用 再准备一些干辣椒 洗净再给剪成辣椒丝

3、取出煮熟的鸡脯肉，等到不烫手的时候，再给撕成肉丝，然后再放入碗中，接着再放入盐 鸡精 蚝油 生抽 胡椒粉 五香粉 充分地搅拌均匀，使其入味

4、接下来锅中烧油，放入腌制好的鸡肉丝给炒一炒，小火慢炒，炒入味焦黄的时候，然后再给盛出，放在一边备用

5、锅中再次烧油 放入葱姜蒜爆香 然后再放入辣椒丝炒一炒，小火慢炒，炒入味再放入炒好的鸡丝，翻炒入味，再盛入盘中，美味好吃的麻辣鸡丝就做好了。

四、韭菜苔鳝鱼煲

食材

鲜活黄鳝2条、新鲜韭菜苔1把、生姜、大蒜、干辣椒、生抽、料酒、少许老抽、食盐、食用油、少许白糖

做法步骤

1. 黄鳝处理干净，切段后用少许料酒、姜片抓匀腌制10分钟，去除腥味；韭菜苔洗净，切成小段备用。
2. 锅中热油，放入姜片、蒜瓣、干辣椒爆香，下入鳝鱼段，大火快速翻炒至表面收紧变色。
3. 加入生抽、少许老抽、白糖调味提鲜，翻炒均匀后倒入少量温水，没过食材底部。
4. 转入砂锅中，中小火焖煮15分钟，让鳝鱼充分入味、肉质软烂。
5. 最后放入韭菜苔，翻炒均匀后焖3分钟，加适量食盐调味即可关火出锅。

五、香菇滑鸡

食材

去骨鸡腿 2 只、干香菇 6 朵、生姜、小葱；生抽 2 勺、蚝油 1 勺、少许白糖、玉米淀粉半勺、香油几滴。

详细做法

1. 干香菇提前温水泡发，挤干水分切厚片；鸡腿切成小块。
2. 鸡块放入碗中，加入生抽、蚝油、白糖、淀粉、几滴香油、姜丝抓匀，腌制 20 分钟。
3. 碗底铺一层香菇，放上腌好的鸡块，剩余香菇铺在鸡肉表面。
4. 水开上锅，大火蒸 20 分钟，出锅撒葱花拌匀就能上桌。

六、生蚝鸡汤

准备食材: 鸡肉、生蚝、党参、黄芪、玉竹、去核红枣、姜葱、枸杞子。

做法步骤:

1、将鸡肉剁成小块，然后热锅烧油，接着倒入鸡肉翻炒均匀，炒干鸡肉表面的水分。

2、接着把炒干水分的鸡肉倒入砂锅中，接着清洗干净党参、黄芪、玉竹和去核红枣，也一起放入。

3、然后往砂锅中加入姜片和适量的清水，再中小火炖煮一个小时。

4、最后把生蚝肉取出，再加入淀粉水清洗干净，然后倒入砂锅中和鸡汤一起煮开，接着加入少许食盐调味，撒入一把枸杞子点缀提鲜，即可出锅开吃。

七、清蒸鲈鱼

配料： 鲈鱼1条，姜片4片，葱段2根，葱丝少许，红椒丝少许，蒸鱼豉油3勺，食用油适量。

做法：

1. 鲈鱼宰杀洗净，两面各划几刀，盘底铺葱段和姜片，鱼身上也放几片姜。
2. 水开后上锅大火蒸8到10分钟，蒸好后倒掉盘中的汤汁，捡去葱姜。
3. 鱼面上铺葱丝和红椒丝，淋上蒸鱼豉油。
4. 烧一勺热油，泼在葱丝上激出香味即可。

八、西兰花百合炒肉片

食材：西兰花、鲜百合、瘦肉、少许淀粉、盐、生抽

做法：

1.瘦肉切薄片，加少许生抽和淀粉腌制10分钟；西兰花切小朵，百合剥成片。

2.锅中加水放少许油，下入西兰花、百合焯水1分钟捞出。

3.热锅放油，下入腌好的肉片滑炒至变色。

4.倒入焯好水的西兰花和百合一起翻炒，淋一点淀粉水，加盐调味，汤汁微微浓稠就可以出锅。

补钾总结

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经常秋乏、浑身没劲、腿脚发软，轮换着吃，钾补足了，人轻松，精神足。