Mukati
Chikafu chemwoyo: 10 chikafu chakazara mu potassium
Uku kutsvaga kwemaminera kwakakosha mukudzivirira chirwere chemwoyo: inobatsira kudzora BP, uye inoderedza njodzi yekurwadziwa nemoyo nekurohwa. Uyezve, potasium yakakosha kune hutano hwepfupa.
Zviratidzo zvekuti muviri hausi kuwana yakakwana potasium
Ongororo yakakodzera chete uye chiremba anogona pakupedzisira uye nechivimbo chakazara kuratidza kuti une kushaikwa kweichi chinhu chekutsvaga. Nekudaro, kune zvekare zvisina kunangana zviratidzo zvinofanirwa kuita kuti iwe ungwarire uye ubvunze chiremba.
Tsvina kushaya simba, kuneta, kusingaperi kuneta, kupenga (kunyanya husiku), kusava nehanya;
anoramba edema - nekushayikwa kwe potassium, sodium inounganidzwa mumuviri, iyo inochengetedza hunyoro mumuviri;
kudonha mukumanikidza kweropa;
kupatirwa;
chizoro.
Kushaikwa kwe potassium kunowanzoitika kune vanhu vari kushingairira kuita zvemitambo, vakadzi vakapindwa muropa nedhiureti uye mishonga yekunwisa marasha, pamwe nevaya vari pachikafu uye vane chikafu chisina kuenzana.
Munyika yedu, chiyero chezuva nezuva che potassium chinoonekwa sechiyero che2000 - 2500 mg. Kune avo vari kushingairira kuita zvemitambo uye rakaoma basa remuviri, muyero unogona kuwedzera kusvika ku5000 mg. Uye muUnited States, iyo potassium yekudyiwa yemazuva ese inoonekwa seyero ye4700 mg.
Zvokudya zvine potassium
Nyemba chena - yega yega 100 g yebhinzi yakabikwa ine 390 mg ye potasium. Muyero wacho wakanaka, asi mubvunzo ndewokuti unogona here kudya bhinzi dzakakwana kuti uwane zvido zvako zvezuva nezuva zvemicronutrient. Uye zvakare, bhinzi dzakakwira mu fiber, thiamine, folate, iron, magnesium, uye manganese.
Chick-pea - ine 718 mg ye potassium pa100 g yenyuchi dzakaoma. Chikonzero chakanaka chekuita dzimwe nguva kugadzira falafel kana chickpea saladi. Asi mumabhinzi akabikwa, iyo potasium dose inoderedzwa zvakanyanya.
Peanut - nzungu mbishi (nenzira, nzungu hadzisi nzungu, asi bhinzi) ine 705 mg ye potassium pa100 g. Mune yakakangwa, huwandu hwesaruro chinhu hwaderedzwa kusvika 630 mg. Izvo zvakakosha kudya nzungu dzisina munyu, nekuti sodium ndiyo yakaipa muvengi we potassium.
matapiri - zvese zviri zviviri uye mbatatisi sosi dzakanaka dze potassium. Ingori imwe chete 300 g mbatatisi yakabikwa inokupa iwe chetatu cheyako yezuva nezuva micronutrient inoda. Asi zvakakosha kuyeuka kuti mazhinji acho anowanikwa muganda. Naizvozvo, iyo mbatatisi inofanirwa kushambidzwa zvakakwana uye kudyiwa pamwe nemashizha.
Beetroot - chikafu chedu chemumba. 100 g ine 288 mg ye potassium, inova 12% yehuwandu hwezuva nezuva. Mukuwedzera, bheeti sosi ye folate, manganese uye antioxidants. Verenga HERE nezvekuti ungadya sei biti nenzira kwayo kuti uwane izere nazvo.
Greens - parsley, watercress, cilantro, celery stalk, sipinashi, sora - yakagadzirira kupa muviri kubva pa17 kusvika 30% yeiyo inodiwa potasium kune yega yega 100 g. Uye zvakare, iyo sosi yakakosha ye calcium. Uye macalorie mumidhi, iwe unoziva, ari mashoma.
bananas - pamwe kwete muchero wakakura kwazvo we potassium, asi unonaka kwazvo. Bhanana repakati nepakati rine 422 mg ye potassium. Zvisinei, vadzidzisi vehutano vanoipandukira, pamwe chete nebeet: izvi zvigadzirwa zvine shuga yakawanda.
Kuchengetedza - Iyi yakasarudzika miriwo ine kwete chete ane hutano mafuta, asiwo gomba rakadzikadzika reakakosha microelements. Imwe yepakati avocado ichapa makumi maviri kubva muzana ezvaunoda zuva nezuva potassium. Uye zvakare, ichafumisa muviri ne fiber, antioxidants, vitamini C, vitamini K, vitamini B20, folic uye pantothenic acid.
Maapurikoti akaomeswa, apricots uye mapichisi akaomeswa - kunyanya kusava netsitsi vanotarisa, zvirinani. Izvi zvinoreva kuti iwo akaomeswa zvakasikwa, pasina kuanyudza mushuga yeshuga. Apurikoti ine 1780 mg ye potassium pa100 g, peach yakaomeswa - 2040, apricots akaomeswa - 1700.
Gungwa kare - inodiwa kana kuvengwa, asi hazvina musoro kuramba mabhenefiti ayo. Imwe yega 100 g yegungwa rine 970 mg ye potasium. Uye chii chichaitika kana iwe ukachidya mazuva ese, verenga HERE.
Kupi kumwe
Iine potassium yakawanda mushroom, kunyanya vachena. 100 g yemabellus akaomeswa ane angangoita 4000 mg ye trace element. Akapfuma mu potassium nzungu, mbeu yezuva, sosi yegorosi uye soya… Uye dhizeti - michero yakaomeswa: peya, prunes, mazambiringa akaomeswa.