Eating too much hotpot in cold weather will cause edema! Nutritionist Yang Zhexiong: Low salt, high potassium, and high iodine are three magic weapons for reducing edema. Eat wisely

Don't think that edema is only prone to occur in summer. Winter is also a season prone to edema. It is mainly related to the lack of dietary restrictions. In winter, when it is cold, people like to eat a lot of tonic food or hot pot. As a result, when eating hot pot, including hot pot ingredients, dipping sauce, and soup base, all are eaten up. It is easy to consume too much salt and oil, and accidentally eat too much sodium and salt, resulting in severe edema and obesity that cannot be shaken off. Nutritionist Yang Zhexiong said that in order to eliminate edema in winter, in addition to giving up unhealthy salty and oily foods, there is also a remedy, which is to consume some high-potassium foods, which can help to remedy the problem of edema!

Three magic weapons for reducing edema: low salt, high potassium, and high iodine

There are three magic weapons to reduce edema: low salt, high potassium and high iodine. Keeping these three tips in mind every day will help you stay away from the threat of edema:

1. Low-salt (low-sodium) diet

Since a large amount of sodium may cause water to be retained in the tissues, resulting in edema, increased blood pressure and other problems, in order to avoid edema, it is recommended to control daily salt intake to 6 grams. You can eat fresh beans and their products such as tofu, soy milk, tofu pudding, dried tofu, etc., as well as fresh meat, fish, poultry and eggs.

2. High Potassium Diet

Why do you need to consume high-potassium foods to reduce edema? Because potassium can combine with sodium, foods rich in potassium ions help excrete excess sodium from the body, achieving the effect of reducing edema. but. Which foods are high in potassium? Nutritionist Oliver Yang Zhexiong shares the top 10 high-potassium fruits and vegetables to help excrete sodium and reduce edema!

Why do you need to consume high-potassium foods to reduce edema? Because potassium can combine with sodium, foods rich in potassium ions help excrete excess sodium from the body, achieving the effect of reducing edema.

Top 10 Vegetables High in Potassium

(The following values ​​are all presented in edible weight per 100 grams)

1. Shallots 650 mg

2. Bamboo shoots 634 mg

3. Spinach 510 mg

4. Amaranth 507 mg

5. Purple broccoli 484 mg

6. Red Amaranth 441 mg

7. Green zucchini 417 mg

8. Straw mushroom 411 mg

9. Sweet potato leaves 401 mg

10. Water spinach 398 mg

However, studies have found that after blanching in boiling water for 3 minutes, the potassium loss of vegetables is 30-50% for leafy vegetables, 10-20% for fruits and vegetables, 30-40% for mushrooms, and 10-20% for root vegetables. Therefore, if you want to retain more potassium and other water-soluble nutrients, it is recommended to shorten the blanching time and skip the soaking step after cutting and washing the vegetables, and directly boil them in water to kill the greens, so as to retain more nutrients.

In addition, you can also supplement potassium by consuming fruits high in potassium:

Top 10 fruits high in potassium

1. Durian 459 mg

2. Custard Apple 390 mg

3. Banana 368 mg

4. Cantaloupe 330 mg

5. Dates 324 mg

6. Kiwi fruit 291 mg

7. Figs 288 mg

8. Longan 282 mg

9. Cherry tomatoes 269 mg

10. Cherry 236 mg

3. High iodine diet

Nutritionist Yang Zhexiong finally reminded that in order to reduce edema, in addition to paying attention to a low-salt diet and consuming the above ten high-potassium fruits and vegetables, you can also consume high-iodine foods in moderation. High-iodine foods are mostly found in seafood, such as kelp, seaweed, shrimp, fish and shellfish, etc. However, you must be careful when cooking to avoid adding too much salt and soy sauce, otherwise the effect will be ruined.