Ukudla kwe-potassium, izinsuku eziyi-10, -6 kg

Ukwehlisa isisindo kuze kufike ku-6 kg ​​ezinsukwini eziyi-10.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.

Izifo zesimiso senhliziyo nemithambo yegazi esikhathini sethu, ngeshwa, ziye zaba zivame kakhulu. Ngaphezu kwalokho, baphezulu ohlwini lwezimbangela zokufa emazweni amaningi emhlabeni jikelele. Ngaphezu kweqiniso lokuthi izinkinga zemithambo yegazi zisongela ngokuhlaselwa yisifo senhliziyo nokushaywa yimivimbo, baqala bazenze bazizwe ngemiphumela engabonakali kangako neyesabekayo: ikhanda elibuhlungu njalo, ukuphelelwa umoya, ukuncipha kokusebenza nokusebenza, njll.

Ungayixazulula le nkinga ngokushintsha indlela odla ngayo. Ukusebenza okunempilo kwenhliziyo nemithambo yegazi, i-potassium iyadingeka nje, ngakho-ke ukufakwa kwayo kwimenyu kukhulisa amathuba okuthuthukisa isimo salezi zitho ezibalulekile. Umsebenzi omkhulu wokudla kwe-potassium ukwethula ukudla okunothile kule mineral yamaminerali ekudleni.

Izidingo zokudla kwe-potassium

Uma sikhuluma ngokudla okuqukethe i-potassium lapho sizosekela khona umsoco wethu, kufanele sinake kakhulu amazambane, ubhanana, amabele, isorrel, izaqathe, ama-apula, amabhilikosi, imifino ehlukahlukene, ithanga, utamatisi, ugalikhi, imidumba, cishe zonke izinhlobo yamantongomane, ukhokho, amagilebhisi, ibhece.

Ngenkathi ulandela ukudla kwe-potassium, udinga ukuyeka ukudla usawoti.

Njengoba wazi, encazelweni yokudla okuningi, kunconywa ukuthi uphuze amanzi amaningi. Kepha esimweni sendlela ye-potassium, akukhuthazwa ukusebenzisa ngaphezu kwamalitha ayi-1,2 ketshezi ngosuku. Iqiniso ngukuthi uketshezi, yize lukhipha izinto eziyingozi nobuthi emzimbeni, lususa amaminerali emzimbeni, kufaka ne-potassium. Ngakho-ke awudingi ukuphuza kakhulu. Sicela wazi ukuthi isilinganiso esinconywayo asibandakanyi amanzi kuphela, kodwa futhi netiye, ikhofi, amajusi nezinye iziphuzo oziphuzayo. Inani elikhulu kakhulu loketshezi oluvumelekile kufanele likhishwe emanzini ahlanzekile. Umzimba awunakushiywa ngaphandle kwawo, ukuze, lapho usuxazulule inkinga eyodwa, awushukumi ukuvela kwezinye eziningi.

Ngokuya ngezidingo zokudla kwe-potassium, udinga ukudla izikhathi eziyisithupha ngosuku, wephula umthamo wansuku zonke wokudla ube izingxenye ezincane. Le ndlela ihlukaniswe izigaba ezi-6. Isigaba sokuqala nesesibili sigcina izinsuku ezingu-4-1, kanti esesithathu nesesine kufanele zithathe izinsuku ezingama-2-2. Ngakho-ke, ubude besikhathi sokudla yizinsuku eziyi-3. Uma unomuzwa wokuthi le nkathi yinde kakhulu kuwe, hlala udla okungenani izinsuku eziyisithupha.

Maye, izinkinga zesistimu yenhliziyo nemithambo yegazi zivame ukuzenza zizwakale hhayi kubantu asebekhulile kuphela, ziphinde zivele ezinganeni nasebusheni. Esizukulwaneni esisha, inguqulo ekhethekile yokudla kwe-potassium yasungulwa, ehlinzeka ngokudla kokuqukethwe okunekhalori eliphakeme kunendlela ejwayelekile. Ngemuva kwakho konke, umzimba okhulayo (noma ngabe osemusha ukhuluphele ngokweqile) udinga amandla athe xaxa.

Imenyu yokudla ye-potassium

Ukudla kwesigaba sokuqala sokudla kwe-potassium

Ukudla kwasekuseni: amazambane ambalwa abhakwe nemifino oyithandayo; itiye nobisi.

Isnack: uhhafu wengilazi yejusi yesanqante.

Isidlo sasemini: isitsha sesobho samazambane ecubuziwe; 100 g izaqathe; Okwe-dessert, ungadla izithelo ezenziwe ekhaya noma i-berry jelly.

Isidlo sasemini: uhhafu wengilazi yomhluzi we-rosehip.

Isidlo sakusihlwa: amazambane abondiwe ngaphandle kokungeza ibhotela; isigamu sengilazi yomhluzi we-rosehip.

Isidlo sakusihlwa sesibili: 200-250 ml wejusi esanda kufinywa yezithelo zakho ozithandayo.

Ukudla kwesigaba sesibili sokudla kwe-potassium

Ukudla kwasekuseni: amazambane ama-2 abhakwe ngezikhumba; inkomishi yekhofi ebuthakathaka engenashukela (noma okungcono indawo yekhofi esekwe ebhali) ngokufakwa kobisi.

Isnack: ingxenye encane yamabele nesigamu sengilazi yeklabishi / isanqante juice.

Isidlo sasemini: ipuleti lamazambane acubuziwe okufana noketshezi; Ama-patties ama-2 amazambane nengxenye encane yezithelo jelly.

Isidlo sasemini: uhhafu wendebe yomhluzi we-rosehip.

Isidlo sakusihlwa: irayisi pilaf enama-apula; ungakwazi ukuzitotosa ngenani elincane lezinye izithelo; I-100 ml yomhluzi we-rosehip.

Isidlo sakusihlwa sesibili: ingilazi yezithelo ezintsha.

Ukudla kwesigaba sesithathu sokudla kwe-potassium

Ukudla kwasekuseni: iphalishi lamabele eliphekwe obisini, nezincezu zesithelo sakho osithandayo esomile; inkomishi yetiye noma ikhofi elinobisi.

Isnack: cishe ama-200 g amazambane acubuziwe; ijusi kusuka izaqathe noma iklabishi (100 ml).

Isidlo sasemini: ipuleti lesobho elinamafutha aphansi-imifino; ama-cutlet ayisinqe kanye nengilazi yezithelo ezomisiwe compote.

Isidlo sasemini: uhhafu wendebe yomhluzi we-rosehip.

Isidlo sakusihlwa: amazambane acubuziwe nocezu oluncane lwenhlanzi ebilisiwe (50-60 g); itiye ngokungezwa kobisi.

Isidlo sakusihlwa sesibili: ingilazi yezithelo ezintsha.

Ukudla kwesigaba sesine sokudla kwe-potassium

Ukudla kwasekuseni: iphalishi le-buckwheat, elingabiliswa obisini (noma engeza ubisi oluncane esitsheni esiphelile); isaladi yemifino oyithandayo; ikhofi lebhali elinobisi noma itiye.

Isnack: 100 g yamagilebhisi omisiwe noma amabhilikosi omisiwe, afakwe emanzini; I-100 ml yesanqante noma ijusi leklabishi.

Isidlo sasemini: ipuleti lesobho lamazambane elinamafutha amancane (imifino); izipuni ezimbalwa zelayisi nocezu lwenyama ebilisiwe ebilisiwe; izithelo ezomisiwe compote.

Isidlo santambama: i-apula elibhakwe.

Isidlo sakusihlwa: ama-cutlets ama-2-3 amancane amazambane; cishe i-50 g yenyama ebilisiwe ebilisiwe; itiye ngokungezwa kobisi.

Isidlo sakusihlwa sesibili: uhhafu wengilazi yezithelo ezintsha.

Ukudla kwe-potassium kwezingane nentsha

Ukudla kwasekuseni: 200 g wamazambane abhakabhaka; ingilazi yetiye lobisi noma ikhofi le-cereal, lapho ungangeza khona ubisi.

Isnack: uhhafu wengilazi yejusi leklabishi.

Isidlo sasemini: iladi elilodwa nengxenye lesobho lelayisi eliphekwe kumhluzi wemifino; amazambane acubuziwe (2-3 tbsp. l.) ngocezu lwenyama enciphile ebilisiwe noma ebhakwe.

Isidlo sasemini: 100-150 ml womhluzi we-rosehip.

Isidlo sakusihlwa: isitsha esincane sezithelo pilaf nengxenye yenkomishi yomhluzi we-rosehip.

Isidlo sakusihlwa sesibili: ingilazi yezithelo ezomisiwe compote (okungcono kusuka kuma-apricot omisiwe kanye namagilebhisi omisiwe) nama-crisps amaningana amancane.

Ukungafani kokudla kwe-potassium

Njengoba ukudla kwe-potassium kungokwesigaba sezokwelapha futhi ingenayo imithetho eqinile, ukuphikisana nokugcinwa kwayo kuwukungabekezelelani kuphela noma yimiphi imikhiqizo, kanye nokuba khona kwezifo lapho kudingeka khona ukudla okuhlukile.

Izinzuzo zokudla kwe-potassium

  1. Izinzuzo eziyinhloko zokudla kwe-potassium zifaka izinzuzo zayo ezingenamibandela zesistimu yenhliziyo nemizimba yonke.
  2. Ukuhlala kule nqubo, njengomthetho, akuyona into enzima noma enzima.
  3. Yonke imikhiqizo esetshenziswa kuyo ilula. Atholakala kalula futhi amaningi awo awabizi.
  4. Ngaphezu kokuthuthukisa isimo somzimba, ngokunciphisa ukudla kwekhalori lansuku zonke emikhawulweni efanele, ungancipha. Kanye nokuqinisa impilo yakho, uzolungisa nesibalo sakho.
  5. Yize kuhlinzekwa ukudla okuyisithupha, ukudla okulula okuningi kwenziwa ngeziphuzo ezinempilo. Ungathatha iziqukathi uhambe nazo uphuze usohambeni. Ngakho-ke lokhu kudla akunakukuphazamisa kusuka kwisigqi esijwayelekile sempilo.

Okubi kokudla kwe-potassium

  • Abanye odokotela bayaqaphela ukuthi ukudla okuhlongozwayo ekudleni akukalingani ngokwanele, ngoba imikhiqizo ewusizo yamaprotheni icishe ikhishwe kuyo. Akuwona wonke umzimba oyozuza emikhawulweni enjalo.
  • Imenyu iqukethe amazambane amaningi. Le mifino, empeleni, iqukethe izinto eziwusizo, kufaka phakathi i-potassium, kepha ngasikhathi sinye iqukethe isitashi esiningi, esingahle singabi nomphumela omuhle kakhulu ezinqubweni zokugaya ukudla.

Ukuphinda ukudla kwe-potassium

Udokotela wakho kuphela onganquma imvamisa yokudla kwakho kwe-potassium. Othile udinga nje ukuhlala kuwo kanye noma kabili ngonyaka, kepha kothile izimiso eziyisisekelo zendlela echazwe kufanele zibe yisiqubulo sokuphila.

shiya impendulo