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
- 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。
- 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。
- 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。
- 转入砂锅中，中小火焖煮15分钟，让鳝鱼充分入味、肉质软烂。
- 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
- 干香菇提前温水泡发，挤干水分切厚片；鸡腿切成小块。
- 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。
- 碗底铺一层香菇，放上腌好的鸡块，剩余香菇铺在鸡肉表面。
- 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：
- 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。
- 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。
- 鱼面上铺葱丝和红椒丝，淋上蒸鱼豉油。
- 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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