Ukudla kwenhliziyo: Ukudla okungu-10 okuphezulu nge-potassium

Izimpawu zokuthi umzimba awutholi potassium eyanele

Ukuhlaziywa okufanele kuphela kanye nodokotela ekugcineni futhi ngokuzethemba okuphelele aqinisekise ukuthi unokuntuleka kwalesi sici sokulandelela. Kodwa-ke, kunezimpawu ezingaqondile okufanele zikwenze uqaphe futhi uthintane nodokotela. 

• Ubuthakathaka bemisipha, ukukhathala, ukukhathala okungapheli, amajaqamba (ikakhulukazi ebusuku), ukunganaki;

• i-edema eqhubekayo - ngokuntuleka kwe-potassium, i-sodium iqoqa emzimbeni, egcina umswakama emzimbeni;

• kwehla umfutho wegazi;

• ukuqunjelwa;

• isiyezi. 

Ukuntuleka kwe-potassium kuvame ukuvela kubantu ababambe iqhaza kwezemidlalo, abesifazane abayimilutha ye-diuretics kanye ne-laxatives, kanye nalabo abadla ukudla futhi abanokudla okungenakulinganisela. 

Ukudla okunothe nge-potassium

Ubhontshisi omhlophe – i-100 g ngalinye likabhontshisi ophekiwe liqukethe cishe u-390 mg we-potassium. Isilinganiso sihle, kodwa umbuzo uwukuthi ungakwazi yini ukudla ubhontshisi owanele ukuze uhlangabezane nezidingo zakho zansuku zonke zama-micronutrient. Ngaphezu kwalokho, ubhontshisi une-fiber eningi, i-thiamine, i-folate, i-iron, i-magnesium, ne-manganese.

Iphuphu-ipea - iqukethe u-718 mg we-potassium ku-100 g kabhontshisi owomile. Isizathu esihle ngezinye izikhathi sokwenza amasaladi e-falafel noma e-chickpea. Kodwa kubhontshisi ophekiwe, umthamo we-potassium uyancipha kakhulu. 

I-Peanut - amantongomane aluhlaza (ngendlela, amantongomane awawona amantongomane, kepha i-legume) aqukethe i-705 mg ye-potassium nge-100 g. Kokuthosiwe, inani le-trace element liyancipha libe ngu-630 mg. Kubalulekile ukudla amantongomane ngaphandle kukasawoti, ngoba i-sodium iyisitha esibi kakhulu se-potassium. 

amazambane – kokubili amazambane avamile kanye nobhatata ayimithombo emihle kakhulu ye-potassium. Izambane elilodwa nje elingu-300 g lizokunikeza ingxenye yesithathu yesidingo sakho sansuku zonke se-micronutrient. Kodwa kubalulekile ukukhumbula ukuthi iningi litholakala esikhumbeni. Ngakho-ke, amazambane kufanele ahlanzwe kahle futhi adliwe nekhasi. 

UBeetroot – superfood yethu yasekhaya. I-100 g iqukethe u-288 mg we-potassium, okuyi-12% yenani lansuku zonke. Ngaphezu kwalokho, ama-beet angumthombo we-folate, manganese nama-antioxidants. Funda LAPHA ukuze uthole indlela yokudla ama-beet ngendlela efanele ukuze uthole okuningi kuwo. 

imifino - i-parsley, i-watercress, i-cilantro, iziqu zesilimo esidliwayo esinamagatsha anamanzi, isipinashi, i-sorrel - ilungele ukunikeza umzimba kusuka ku-17 kuya ku-30% yenani elidingekayo le-potassium ku-100 g ngayinye. Ngaphezu kwalokho, iwumthombo obalulekile we-calcium. Futhi ama-calories emifino, uyazi, amancane. 

ubhanana – mhlawumbe akusona isithelo esihle kakhulu se-potassium, kodwa esimnandi kakhulu. Ubhanana owodwa ophakathi nendawo cishe uno-422 mg we-potassium. Kodwa-ke, abaqeqeshi bokufaneleka bayayivukela, kanye nama-beet: le mikhiqizo inoshukela ophezulu. 

Ukwatapheya - Le mifino eyingqayizivele iqukethe amafutha anempilo kuphela, kodwa futhi kwalasha wama-microelements abalulekile. Ukwatapheya owodwa ophakathi uzohlinzeka ngamaphesenti angama-20 esidingo sakho sansuku zonke se-potassium. Ngaphezu kwalokho, izocebisa umzimba nge-fiber, i-antioxidants, i-vitamin C, i-vitamin K, i-vitamin B6, i-folic ne-pantothenic acid.

Amabhilikosi omisiwe, amabhilikosi namapentshisi omisiwe – uma bebukeka bengenaluzwela, kuba ngcono. Lokhu kusho ukuthi omisiwe ngokwemvelo, ngaphandle kokuwacwilisa isiraphu kashukela. I-apricot iqukethe i-1780 mg ye-potassium nge-100 g, i-peach omisiwe - 2040, amabhilikosi omisiwe - 1700. 

I-sea kale – kuyathandwa noma kuzondwa, kodwa akunangqondo ukuphika izinzuzo zayo. I-100 g ngayinye yokhula lwasolwandle iqukethe ama-970 mg we-potassium. Futhi kuzokwenzekani uma uyidla nsuku zonke, funda LAPHA. 

Kuphi futhi

Iqukethe i-potassium eningi Amakhowe, ikakhulukazi ezimhlophe. I-100 g ye-boletus eyomile iqukethe cishe u-4000 mg we-trace element. Ucebile nge-potassium amantongomane, imbewu ye-sunflower, i-wheat bran ne-soy... Futhi nge-dessert - izithelo ezomisiwe: i-pear, ama-plums, amagilebhisi.