秋补钾，别轻易疲倦，多吃这8种高钾菜，腿脚有劲，秋天也不犯困|五花肉|姜丝|木耳|秋天|美味菜肴|胡萝卜|芹菜|虾仁|酸菜|高钾菜

入秋之后不少人总觉得浑身发沉、走两步就腿脚发软，明明睡够八小时上班还是忍不住打哈欠，喝再多咖啡也压不住莫名的疲惫——这多半是身体在提醒你：该补钾了！夏末秋初出汗多钾元素悄悄流失，加上秋凉后人体代谢提速，缺钾轻则浑身倦怠、反应变慢，严重还会手脚发麻、换季感冒找上门。不用买昂贵的补剂，餐桌上常吃这8种天然高钾家常菜，每百克钾含量动辄超300毫克，做法家常快手，吃对了整个秋天腿脚都有劲，再也不昏昏沉沉摸鱼。

一、山药莲子蒸南瓜

所需食材：铁棍山药1根、老南瓜300克、干莲子30克、枸杞一小把、蜂蜜或冰糖少许。

步骤：

干莲子提前用温水浸泡2小时，泡至饱满，去掉中间的莲心，避免发苦。
铁棍山药戴上手套削皮，切成约5厘米长的段，再对半剖开备用。
老南瓜去皮去瓤，切成与山药粗细相近的厚片，不要切太薄，否则蒸后易碎。
取一个深盘，将南瓜片、山药段、莲子交错码放，尽量铺得平整均匀。
蒸锅加水烧开，放入盘子，大火隔水蒸15至18分钟，至山药和南瓜能用筷子轻松扎透。
出锅前2分钟，撒上洗净的枸杞，利用余温焖软，保留其色泽和营养。
取出后淋上少许蜂蜜或撒几粒冰糖碎，趁温热食用，口感绵软清甜。

二、酸菜粉条

【食材】：酸菜半颗、红薯粉条一把、五花肉一小块、姜蒜、干辣椒少许、生抽、老抽、蚝油、盐、糖、胡椒粉

【做法】：

1.粉条用温水提前泡软；酸菜挤干水分切成细丝。

锅里放少许油，下入五花肉煸炒，把油脂炒出来，再放姜蒜、干辣椒爆香。
倒入酸菜大火翻炒透，加一点清水，放入蚝油、盐、糖、胡椒粉，焖煮三四分钟。
下入泡好的粉条，加一勺生抽、半勺老抽调色。
小火焖到粉条吸满汤汁，出锅前撒一把蒜末翻匀就可以。

三、爆炒蛏子

所需食材：蛏子500克、小米辣4个、线椒2个、蒜末2勺、姜丝1勺、葱段适量、生抽2勺、蚝油1勺、料酒1勺、白糖半小勺、白胡椒粉少许、食用油适量、香菜少许。

步骤：

蛏子放淡盐水，加几滴香油吐沙2小时，中途换水两次。
锅中烧开水，加料酒和姜丝，下蛏子焯10秒，开口立即捞出。
焯好的蛏子去半边壳，保留带肉一侧，沥干水分。
热锅热油，下姜丝、蒜末、小米辣、线椒，大火爆香。
倒入蛏子，沿锅边淋料酒，快速翻炒20秒。
加生抽、蚝油、白糖、白胡椒粉，继续大火翻匀。
放葱段和香菜，颠锅几下立刻出锅，保持鲜嫩。

四、芹菜木耳炒虾仁

准备食材：鲜虾仁一盘（或者买现成的虾仁）、芹菜几根、胡萝卜半根、干木耳一小把、鲜百合一个、蒜片、盐、料酒、淀粉。

木耳提前用冷水泡发。有个小窍门，冷水泡发之后再拿热水快速烫一下，木耳的肉会更厚实，口感也更脆。芹菜切斜段，胡萝卜切薄片，鲜百合掰开洗净。
虾仁如果是自己剥的，把虾线去掉，洗干净后用厨房纸吸干水分。加一点点盐、半勺料酒、半勺淀粉，用手轻轻抓匀，腌十分钟。抓的时候顺着一个方向搅，虾仁表面会形成一层薄薄的浆，炒出来才嫩滑不柴。
锅里烧水，水开后把芹菜和胡萝卜放进去焯半分钟就捞出来，过一下凉水，颜色会更亮。
炒锅烧热放油，先下蒜片爆香，然后把腌好的虾仁倒进去，中火快炒，看到虾仁变色卷曲就马上盛出来，前后大概不到一分钟。
锅里留底油，把木耳、百合、焯过的芹菜和胡萝卜一起倒进去，大火翻炒一分钟左右。再把虾仁倒回去，加盐调味，翻匀就可以出锅了。整道菜从下锅到装盘也就三四分钟，吃的就是这股脆嫩清爽。

五、板栗烧鸡

食材：生板栗200克、鸡腿3个、姜片、蒜瓣、八角1个、生抽3勺、老抽1勺、料酒2勺、冰糖几粒、葱花。

做法：

板栗用刀在壳上划一道口子，冷水下锅煮5分钟，捞出趁热剥壳，剥出栗子仁。
鸡腿剁块，冷水下锅加姜片和料酒焯水，撇去浮沫后捞出沥干。
锅里少放油，下鸡块中火煸炒到表面微黄，加姜片、蒜瓣、八角炒香。淋入生抽、老抽、料酒，加冰糖，翻炒上色。
倒入没过鸡块的热水，大火烧开转小火焖15分钟。放入栗子仁，继续焖15分钟，最后大火收汁，撒葱花出锅。

六、啤酒鸭

食材：半只鸭子、姜、蒜、葱段、青红辣椒、香料

调味：生抽、老抽、蚝油、盐、鸡精、啤酒

1鸭肉剁块冷水下锅焯水，煮出血沫捞出洗净。热锅烧油，下入鸭肉不停煸炒，把鸭块水汽彻底煸干，炒到锅里油变得清亮，这步能去掉鸭腥味；

2️⃣放入姜片大蒜爆香，加生抽、老抽、蚝油、少许盐翻炒上色。倒入啤酒没过鸭肉，不够可以补点清水。大火煮开转小火慢炖，普通锅炖1‑1.5小时，高压锅15分钟即可；

3️⃣鸭肉炖至软烂，开大火收浓汤汁，放入青红辣椒、葱段，酌情补盐和鸡精，快速翻炒几下就可以出锅。

七、白菜炒肉

食材：五花肉、白菜、干辣椒蒜末。

做法：

1、先把五花肉煎出油脂，这一步超关键，煎得焦香焦香的，然后放干辣椒蒜末炒香，香味直接窜鼻子里。

2、接着下白菜梗，撒一点点盐翻炒均匀，再倒入白菜叶。

3、最后调味，放盐、生抽、蚝油，翻炒到白菜断生就可以。

八、金针菇牛肉煲

【食材】牛肉、金针菇、蒜末、小米辣、芝麻、姜片、葱段

【做法】

先调灵魂料汁：碗里放蒜末、小米辣、白芝麻，淋上热油激出香味，再加 1 勺生抽、半勺蚝油搅匀备用。

牛肉切薄片，加姜片葱段、适量黑胡椒、1 勺生抽、1 勺蚝油抓匀，淋上水淀粉抓出黏性，最后倒两勺橄榄油抓匀，腌制 10 分钟更滑嫩。

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碗底厚厚铺一层金针菇，把牛肉片平整铺在上面，淋上调好的料汁。水开后大火蒸 5 分钟，出锅撒上葱花就搞定。

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