Eliminate edema = eat potassium and make your own potassium-containing vegetable cold soup

Many people are asking: "How can I get rid of edema?" In fact, the secret is just one thing, that is, just remember: getting rid of edema = excreting sodium. If you investigate further "how to excrete sodium", the secret is also just one thing, that is: excreting sodium = eating potassium. Isn't this simple enough? The following is a potassium-containing dish "vegetable cold soup" that nutritionists recommend for moderate supplementation in the summer and that is easy to make yourself.

Potassium-rich vegetable cold soup is perfect for summer. (Photo provided by nutritionist Zhao Hanying)

The causes of edema may be constitutional, caused by cirrhosis, heart failure, kidney disease, and caused by medication. Among them, constitutional edema is the most common and is more common in women. The cause of edema is also inseparable from the excessive sodium content in the body. Once the sodium ions are too high, water will be retained in the body, forming edema. Especially for office workers who often eat out, it is easy for them to exceed the sodium intake limit. If the sodium is not excreted, it may accumulate in the body and cause edema.

Nutritionist Zhao Hanying said that 2,400 mg of sodium a day is the limit for an average adult, but people who eat out may inadvertently be picky eaters, eat too much processed food, animal protein and fat, and eat too little fruits and vegetables, which can lead to a serious imbalance of sodium and potassium ions in the body, affecting the body's circulation and causing the whole person to feel bloated and fat. In addition to reducing salt absorption in your diet, you can also eat more potassium-containing foods. Potassium ions can help excrete excess salt from the body and maintain electrolyte balance in the body.

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

1. Eat a moderate amount of potassium-containing fruits and vegetables, including spinach, broccoli, celery, beetroot, alfalfa sprouts, grapefruit, bananas, tomatoes, apples, etc., to facilitate the excretion of sodium and eliminate edema.

2. Eat less processed and pickled foods: Pay attention to reducing sodium intake to avoid edema.

3. Moderate intake of iodine-containing foods, such as kelp, shrimp, etc., can improve blood circulation in the lower body.

【Homemade Potassium-Containing Vegetable Cold Soup】

Material:

4 tomatoes, half an onion, half a carrot, 1/4 cabbage, half a yellow pepper, some black pepper and basil leaves.

practice:

1. Remove the core of the cabbage, wash and cut into 1.5-2cm strips. Wash the carrots, remove the heads and skins, divide them into thirds and cut into appropriate strips. Wash the tomatoes, remove the stems and heads, and divide them into sixths. Remove the skin and heads and tails of the onions, divide them into fourths and cut in half lengthwise.

Ingredients for vegetable cold soup: 1 tomato, half an onion, half a carrot, 1/4 cabbage. (Photo provided by nutritionist Zhao Hanying)

2. Put tomatoes and onions in a pot, add about 1200ml of water and cook until done. Use a juicer to blend them to make a soup base, then add carrots and cabbage and cook.

Put the vegetables in a pot, add about 1200ml of water and cook until done, then add appropriate amount of black pepper for seasoning. (Photo provided by nutritionist Zhao Hanying)

Then put it into the fruit and vegetable processor and easily make it into juice. (Photo provided by nutritionist Zhao Hanying)

3. Add yellow pepper and appropriate amount of black pepper and basil leaves before serving. Let it sit at room temperature until it cools down, or add ice cubes to make a cold vegetable soup and serve immediately.

Let it sit at room temperature until it cools down, or add ice cubes to make a cold vegetable soup, which is ready to eat. (Photo provided by nutritionist Zhao Hanying)

【Nutritionist’s Tips】

Nutritionist Zhao Hanying said that office workers often eat out and usually do not consume enough fruits and vegetables. They might as well go home and make their own dinner. Vegetable soup is especially needed, which can not only replenish potassium and achieve the effect of excreting sodium and reducing edema, but also balance the daily intake of fruits and vegetables. It is recommended to use at least 4 kinds of fruits and vegetables in vegetable soup, and the types of fruits and vegetables can be matched according to personal preferences. It is low in calories, healthy and delicious.